Your July Bucket List:

31 Ways to Create an Expansive Life This Month

Summer is here! July is the official start to the second half of the year. Make the most of every day with strategies for self-care that will give you an expansive July. 

Join us for 31 days of healthy habits to combat burnout and feel refreshed this summer.

You can follow the calendar we've created for you or mix and match from the bucket list as you choose.

Week 1: July 1 - 7

This week we focus on setting the tone for the rest of the month, with an intention and new habits.

Theme: Start Fresh

1. Monday: Set an intention for the month (or for your entire summer). Take a step back today and assess how the first half of the year has gone. Ask yourself: How do I want the next six months to go? How do I want to feel? What do I want to accomplish? You can borrow our intention of Expansion or find your own! 
2. Tuesday: Do something different. Go “dry” or “dry(ish)” today by skipping most or all alcohol. Did you know that the first days of the week and/or month are when our motivation is highest? Take advantage of this fact and start your week off with a win! Bonus: Join our FREE Dry(ish) July Challenge and get weekly challenge emails for the month!
3. Wednesday: Plan a vacation (if you haven’t already)! Did you know that in the US, 46% of people do not use all of their paid time off?* Taking a vacation can increase your focus, help you feel more creative, AND improve your overall mental and physical health. If you don’t have a time off scheduled on your calendar, commit to do so today!
4. Thursday: Make yourself a festive mocktail. Try a red, white, and blue Shirley Temple: combine 2 Tbsps of Grenadine syrup with Sprite or ginger ale. Garnish with maraschino cherries, blueberries, and slices of white peach. Mix up a big batch to share!
5. Friday: Enjoy a barbecue with friends. Add some veggie sides to keep things balanced. 
6. Saturday: Have an 80s movie marathon. Take a break from all the activity (and heat!) to revisit some old favorites. A few I’ll be enjoying: Say Anything and Footloose.
7. Sunday: Choose your summer book to read. Bonus: get a real, printed book to read. Did you know that in general, reading increases your empathy and challenges your brain? But when you are reading a physical book, those benefits increase! My pick: You Could Make This Place Beautiful, a Memoir by Maggie Smith that came highly recommended from a friend. 

Week 2: July 8 - 14 

Take some time to look beyond: 

Both into the sky and into your future.

Theme: Expand

8. Monday: Track your time. Do a time audit this week, by keeping track of all activities and how long each one takes. This can include how much time you spent working, socializing, eating, drinking, exercising, online, on social media, watching tv or YouTube, and sleeping, as well as anything else that comes up for you. Where do you want to be spending your time? Is it accurately reflected in your data? Bonus: Join our FREE Dry(ish) July Challenge and get weekly challenge emails for the month!
9. Tuesday: Make your bed. Starting the day with a task completed helps you feel accomplished and more focused for the rest of the day.
10. Wednesday: Take your workout outside. Go for a walk, hike, or bike ride and get double the benefits from the nature therapy. I’ll be squeezing in an early morning hike to try and beat the heat!
11. Thursday: Make yourself a bouquet. Choose flowers and greenery from your yard, the farmer’s market, or even your local grocery store. 
12. Friday: Speak to yourself kindly. Choose an affirmation that reflects the person you hope to become in the future. Check out our Affirmation Journal for our favorite affirmations!
13. Saturday: Find a local outdoor theater performance to enjoy! We have a local Shakespeare Festival that happens every summer and it’s become a favorite tradition. 
14. Sunday: Go stargazing. When was the last time you stargazed or took a moment to appreciate the vastness of the universe? Bonus: The Persieds start tonight!

Week 3:  July 15 - 21

This week, we get clear on goals and boundaries. 

Theme: Take Up Space

15. Monday: Swap in a healthier beverage. Grab some healthy beverage swaps at the grocery store or order some online to have on hand when you are feeling like a refreshment. Write a reminder on your fridge or bar to remember to grab the healthier option first this week. You could try sparkling water, kombucha, fruit juices, or a commercially produced alcohol-free option. There are so many choices these days! I’ve been reaching for De Soi’s Spritz Italiano. 
16. Tuesday: Say no when you mean no. Reflect on the past few weeks and ask yourself if there’s anything you wish you had said “no” to. Look at your calendar and see if there’s anything you agreed to that just doesn’t work for you. Give plenty of warning if you need to cancel any social engagements. 
17. Wednesday: Protect your sleep. Practice good sleep hygiene and get a full night’s sleep. Most adults need 7-9 hours per night - what works best for you?
18. Thursday: Prioritize a friendship. Reach out to a friend that you've been wanting to catch up with. Schedule a time to catch up over the phone or in person. 
19. Friday: Watch the sunset. Go by yourself for some solo time or invite along someone you love. Take a picture to capture and remember the moment. (Did you know it’s officially “Capture the Sunset” Week?)
20. Saturday: Celebrate International Moon Day. Have a late night picnic under the full moon or even camp out to fully enjoy the light of the full moon. 
21. Sunday: Celebrate National Ice Cream Day. Have some friends over for an ice cream tasting! Ask everyone to bring their favorite flavor and one topping, so you can all mix and match. 

Week 4:  July 22 - 28

This week’s all about pushing ourselves to live life to the fullest, as we celebrate the start of the Summer Olympics. 

 Theme: Fulfill Your Destiny

22. Monday: Meditate. Challenge yourself to a week of meditation or some other relaxation option. 
23. Tuesday: Ask for support. Reach out to a therapist, coach, or other supportive person who can help you accomplish your goals. 
24. Wednesday: Hydrate. Hydrate. Hydrate. On hot days, be sure to be keeping up with electrolytes and hydration. Did you know hydration helps with concentration and improves short-term memory?
25. Thursday: Celebrate your wins! Write yourself a letter telling yourself what you are proud of. 
26. Friday: Watch the Olympics Opening Ceremony. Feel like you are a part of history. 
27. Saturday: Try a new-to-you sport. Take inspiration from the Olympics and explore something new. You could take a tennis lesson, rent a standup paddleboard, or sign up for a new exercise class.
28. Sunday: Go to a local festival! We have a music festival that happens in our town and we’ll be enjoying music in a stunning outdoor location.

Week 5: July 29 - 31 

Take time for yourself. Squeeze every last drop out of the long, languid days of summer.

Theme: Know Yourself

29. Monday: Take some time to be in or near water. Take a few minutes to float in the water if you can. Feel every sensation and feeling that comes up for you. 
30. Tuesday: Try a digital detox. Take the day off of screens (if you can) and see how it impacts your mood. Think about extending the challenge for the rest of the week.
31. Wednesday: Take yourself out on a solo date. Head to a coffee shop and use your journal to reflect on how this month has gone. What’s next for you?

I hope you have the best month ever!

WHENEVER YOU FEEL UP FOR IT,

HERE ARE 3 WAYS I CAN HELP YOU:

Join our FREE Dry(ish) July Challenge and get weekly challenge emails for the month!

Work with a therapist or coach on my team to create a personalized plan for your own growth this year.

Get my FREE Affirmation Journal for daily affirmations and journal prompts.

  Enjoy your summer!

~Dr. Hannah