The 7 Day Mind and Body Rejuvenation Plan

You’ve probably had times when everything feels like all too much—times when you feel physically, mentally and emotionally drained. Whether it’s caused by the stresses of work, personal issues, or the never-ending hustle of daily life. In times like this, it’s crucial to take note, pause and recalibrate.

This is why we’ve put together this 7 Day Mind and Body Rejuvenation Plan. It’s not a reset. It’s not going to take hours up of your week. It’s a plan filled with small simple changes designed to get you feeling better. 

Now, you might be thinking about trying a complete life overhaul, perhaps a hardcore diet or an intense workout regimen, but let’s be honest—those methods often fall flat. Why?

Because they’re just not sustainable and sometimes they can cause more damage than good!

We believe an approach that combines discipline with self-compassion is the best starting point.

It’s discipline but it’s not punishing yourself.

It’s kindness and compassion but still challenging yourself.

The 7 Day Mind and Body Rejuvenation Plan


Day 1: Declutter and Set Intentions

Body: Start your day with a 20-minute walk outside. Fresh air and light exercise will awaken your senses.

Mind: Take 15 minutes to write down your thoughts on a notepad. Just let whatever is in your mind flow out onto the paper, de-clutter your thoughts. Then write three things down that you’d like to welcome in eg. more peace, more strength, more love. Keep this for later in the week.

Day 2: Hydration and Mindfulness

Body: Increase your water intake today. Aim for at least 2 litres of water.

Mind: Practice mindfulness by focusing on your breath for 5 minutes. Use this time to be present, close down your eyes and just breathe. When you notice your thoughts wander, come back to the breath. If you need help with this, guided meditation is the perfect option. You can try one of our meditations here. 


Day 3: Nutritious Eating and Gratitude

Body: Commit to eating whole, nutritious meals today. Think fruits, veggies, protein and whole grains. We don’t diet (read more about this over here!) but we do focus on eating lots of healthy foods. You can find all our recipes inside the MerryBody App and on this website!

Mind: Write down three things you’re grateful for. Gratitude will help you focus on all the good already in your life. It will get you feeling more positive about your next step. It’s normal to feel the ups and downs, but it’s important to know how to help yourself when you need. Gratitude is a fantastic tool to help you see the goodness in your life, even if it’s just a tiny glimmer. 

And yes, we do eat pasta! 

Day 4: Exercise and Digital Detox

Body: Move your body for 30 minutes, choose an exercise you enjoy! It could be anything from Yoga and Pilates (our personal favourites!) or jogging or walking in nature. If you really dislike exercise, then pop on some music and dance around the house! Go on, no one is watching!

Mind: Put away your phone and turn off the TV for one hour. 


Day 5: Rest and Reflection

Body: Spend some time actively relaxing. Maybe that means a nap, or perhaps an early night or a 10-minute savasana (bliss!).

Mind: Reflect on the changes you’ve noticed so far. How is your mood? Your energy levels? Make any adjustments to your plan for the remaining days.

Day 6: Social Connections and Hobbies

Body: Plan a social activity that involves some level of physical effort—even if it’s just a walk in the park with a friend.

Mind: Invest time in a hobby that brings you joy and takes your mind off stress. Don’t have an agenda or goal! Just enjoy the hobby for the sake of the hobby! 

Day 7: Review and Celebrate

Body: Celebrate YOU with a blissful Yin Yoga class. Or something else that makes you feel amazing!

Mind: Revisit the notes you wrote on Day 1. Spend a few moments to reflect and compare how you feel now. Celebrate your achievements, no matter how small.

The 7 day Mind and Body Rejuvenation Plan isn’t just another wellness fad, it’s a holistic approach to well-being that acknowledges the mind-body connection. We hope that this week brings you closer to more peace, more balance and more vitality. Feel free to repeat the process anytime you feel the need, it’s time for you to feel amazing.

If you feel amazing after making these changes, come and try our MerryBody App.

The MerryBody Method will help you embrace your body and create a healthy relationship with exercise. You can say good bye to the weight loss obsession and hello to empowering workouts led by supportive Pilates instructors and Yoga teachers who prioritise self-acceptance. Embrace your uniqueness and discover the joy of movement with MerryBody.

The best part, when you join you get a 7 day free trial! 

If you do try out the entire The 7 Day Mind and Body Rejuvenation Plan, we’d love to hear all about it! Get in touch! 

Always merrymaking,
Emma + Carla


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