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The 7- Day Soul Reset

Life isn’t easy. If it was, how boring would that be?

We would never learn. We would never grow. We would never evolve into a higher state of being.

Sometimes we can get stuck in the bad. Everything is worse when you’re tangled up in it and your mind is fixated on the negative.

In a 2013 Ted Talk, Alison Ledgerwood discussed how we get stuck in the negative. When something positive happens, it feels like a quick fleeting moment. When something negative happens, we hold onto it. We can’t stop thinking about it. We obsess over it. It takes that much more to bounce back.

We all do it.

Yet, there are strategies you can use to avoid being pulled under. We can harness healing energy and open our souls and our minds.

When you are stuck in a rut, you can and you will pull yourself out.

Maybe your ideas were shot down at work. Perhaps you and your partner haven’t connected in a while. Maybe you feel isolated and alone. It’s okay - take a deep breath.

When everything feels like it is going wrong, you have the ability to make it right. You are entirely in control of your life. Take the next 7 days to open your soul to positive healing energy. Reset and refresh. Here’s your 7-day Soul Reset!

Monday: Meditate, then write it out.

Set your alarm so that you have an extra 30 minutes before work. Give yourself this time, and wake up slow. First and foremost, set a timer - even 5 minutes works. Sit up in your bed, and find a comfortable seated position.

Meditation is hard. If it was easy, we wouldn’t do it. Our minds are constantly on the go. The goal is to quiet your mind and find a tranquil state. Don’t force it. Just find stillness and allow your thoughts to come and go. Observe them, but don’t interact.

Breath. Slowly inhale, then slowly exhale. Count to 4 for each breath. Focus and narrow in on your breathing. Allow your belly to expand and deflate. Repeat this until your timer brings you back. Then, set your intentions for the day.

Grab a notebook (we recommend finding one the night before to avoid added stress and panic before you head to work or start your day). Write out your intentions or goals for the week.

  • What do you want your week to look like?
  • How are you going to feel?
  • What energy are you going to emit and receive?
  • What do you want to accomplish?
  • How are you going to accomplish these goals?

Stay positive. Avoid the slippery slope of ‘I can’t.’ Remember, you can and you will - intend it. We are setting the stage for the rest of your week. Send out that energy and attitude you want to attract. Visualize what this will look like or how it will play out. Spend about 10-15 minutes writing these thoughts out.

If you are having trouble, write down your worries and your fears first. Do a brain dump. Then, flip the page over and find the positives. Expel what you don’t want, then go after what you do want.

Last but not least, write 5 things you are grateful for. It can be as something as simple as your bed or the sun shining through your windows. The point is to find at least 5 things.

Next: Carry this positive healing energy with you into your day. This can become a daily ritual or you can keep this as a little activity to partake in when you’re feeling down. Another option is to start each and every week this way. You got this!

Tuesday: Disconnect from technology and reconnect with nature.

Your goal for the day: Spend at least 60 minutes outside, minus the cell phone or headphones.

Allow your senses time to explore. Appreciate this Earth. Take it all in! Find a trail close by or drive to the closest park. Envelop yourself in fresh air and fresh vibes. Just be for a moment. This is your time.

You can do this in shorter chunks of time or all at once. For example, you could go for a 30-minute walk in the morning and another one at night. The point is to limit your distractions for 60 minutes today and become one with nature. Give your brain space and time to breathe.

Wednesday: Social date night.

Plan a date with a friend or two. Or reconnect with your partner. Wine or wing Wednesdays anyone? You plan it. You make it happen.

Socializing is good for our souls and our minds. It boosts our mental health by improving our mood and increasing our confidence. Plus, our friends and partners offer us support when we need it the most. If something is bothering you, talk about it. Your friends will help. After all, what are friends for?

If no one is available, swap this one with Thursday’s activity. This is your reset, make it work for you.

Thursday: Do something for yourself.

Treat yourself - literally. Indulge in that hobby you have been thinking about trying. Read or go get a massage. Take a bath. Order takeout and watch that Netflix movie that’s been on your list for forever. Carve out a little me-time.

Balance is so important. We go from activity to activity that we forget to stop and allow time for ourselves. Do what you want to do tonight. Get to know yourself. Recharge and reset here.

Friday: Combat the negative with positive thinking strategies.

This is more of a mindset than an activity. The rule is no negative thoughts. Don’t beat yourself up if you have them, though. Instead, combat them with positive thoughts. Challenge your thinking. It’s the end of the week - be excited about it!

Come up with a mantra or affirmation to help you refocus if something does get under your skin. If you can’t think of any, here are a few to help you out:

  • “I choose to be happy and positive.”
  • “Other people do not control my thoughts and feelings - I am in total control of my thoughts and feelings.”
  • “Today can be a good day.”
  • “I welcome positivity and happiness into my life.”
  • “I choose my life’s path.”

Test a few out, or tweak them to your liking. Just stay positive. The more you practice it, the easier it will get.

Saturday: Clean out and declutter.

We love to collect things. Remember that blouse in the back of your closet that you haven’t worn in years? So, it’s time to toss it. Throw away the things that no longer serve you. Lighten the weight on your shoulders, literally. Clean out and throw out.

Decluttering promotes healing energy and soothes the soul. You’ll feel better for it after - trust us. Clutter and things don’t serve you well. They will never love you back. Instead, collect experiences. Open your heart to connecting with others - make room for it.

When you are 80-something years old, you won’t remember that blouse. But you will remember that time you and your best friend laughed until you cried.

We aren’t saying get rid of all your clothes or anything. I clean out my closet and cupboards every year. If there is something I haven’t used in the last year, it gets given away or thrown out.

If you haven’t used it in 365 days, are you really ever going to? Probably not. Develop this mindset and pull off that band-aid. Just do it. Take that excess away - you don’t need it.

Sunday: Plan, plan, plan.

Be proactive. Plan your meals for the week. Lay your clothes out the night before. Look at your calendar - what can you expect to happen this week? How does it look? Is there anything missing that you want to add or that you need? Do it.

Life is better when you plan for it. Our stress levels go down. We see things coming from miles away and can dodge life’s hurdles. We are less likely to react and thus, less likely to fall into negative thinking patterns.


Reset your soul in just 7 days. Do this just once or every month - it’s up to you. Life gets busy.

But don’t let life just happen to you. Instead, make your life happen. Bring happiness and positivity into your life. Deflect those negative thoughts and feelings. Improve your life and soothe your soul. We all need it once in a while.

Now, pull yourself out of that rut! Life is a rollercoaster so you might as well enjoy the ride. Rest, reset, and refresh, and go after what you want. No one else is going to do it for you. Believe in yourself and know everyone goes through tough challenges. It’s how you tackle and deal with them that determines the outcome and your eventual happiness and inner peace.

Related Article: A Mindfulness Practice for Self Love

Krista Bugden

Krista Bugden

"Believing in yourself is really half the battle," says Krista. Anything is possible and you really can achieve anything you set your mind to, is her motto. Physiotherapist, Piano player, skydiver, yogi, adventure traveler and energetic force of positivity, Krista is herself a (delightful) force to be reckoned with! As... Read More

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