Ditch the all-or-nothing mindset and build a wellness routine that fits your life. From skin-cooling rituals to mental resets and micro-movement hacks, it’s the summer self-care you’ll actually look forward to.
Summer’s here, and your calendar’s already full. If you’re wondering how to squeeze in wellness without 4am wake-ups or checking joy at the door, we’ve got you!
“Summer isn’t always the time to go all-in,” says obé director of programming, Melody D. (Can you say, phewf?!) At the same time, behavioral psychology suggests that “temporal landmarks,” like the start of a season or your birthday increase motivation to start fresh, she says. So if you’re feeling the itch to change something up now? Lean all the way in, girl!
If that’s just not you right now, there are plenty of easy summer routines to help you establish a healthy lifestyle this season. After all, “summer’s a time to experiment, reset your expectations, and find joy,” Melody says—and who can argue with that? Let’s do it!
Sustainable Wellness Habits to Start This Summer
If you’re looking to build easy summer routines that actually stick, lean on these sustainable wellness habits as a roadmap, SWAK from Mel:
1. Take a morning stroll. Try swapping slippers for sneaks to take in 10 to 15 minutes of natural light in the a.m. “It helps set your circadian rhythm and boost your mood,” Melody says. Does this mean you should set your alarm after a late night out to drag yourself to the beach because you promised yourself you’d start? Hell to the no! Self care should never be about self-punishment—especially in the summertime. (Which is why we’re not even suggesting a sports bra—you’re welcome!)
Hot tip: For a quick win when your best efforts fall through, keep a plan B in your back pocket. If you can’t spare 10 minutes for a walk, can you sip your coffee outside for just a minute or two?
2. Hone in on hydration! Fill a water bottle first thing in the morning to get ahead of the dehydration that often accompanies heat. Add a chilled slice of citrus to make it ~special~ and encourage regular sipping—then consider your self-care accomplished!
3. Strength train juuuust twice a week. “Setting goals that aren’t rooted in your actual lifestyle is a recipe for burnout,” Melody says—and it makes sense. If you’re a working parent with a packed schedule, setting a goal to do 90-minute workouts five times a week just isn’t realistic!
No matter what your summer schedule throws at you, shooting for two 20-minute strength-training sessions a week using a spare set of dumbbells or your own bodyweight can help maintain muscle and metabolism until your schedule allows for progress (if that’s your goal).
And if—whoopsie!—you skip one of these sessions? Let it go! “Goal-setting needs to be more flexible and forgiving in this season,” Melody says. “You may not hit every planned workout, but that doesn’t mean your efforts aren’t valid or valuable.”
4. Make sunscreen your skincare ritual. From the number of morning routine TikToks in circulation, you’d think everyone spends at least some time each day taping and untaping their face–and don’t get us started on red light masks. If your morning routine looks nothing like this—and your evening routine doesn’t either!—commit to just one skincare practice a day: Applying a generous dose of sunscreen! It’s not just about vanity; protecting your skin is real self-care. Linger on pressure points when you rub it in to transform the requisite application into a ~moment~ just for you.
5. Settle down with a bedtime wind-down. At the heart of all self-care practices is rest. To promote it, try taking 5 minutes before bed to stretch or lie on the floor with your legs up the wall to transition out of “go” mode and into sleepy time, Melody suggests.
Hot tip: Recruiting a wellness buddy—or simply sharing your plan with a friend—boosts accountability.
6. Ditch your device during one meal a day. While it might feel like mindless scrolling is the real lunch break you need, the truth is that zoning out of real life and into your screen can actually leave you feeling lonely and set you on a path of comparison and consumerism. And we haven’t even gotten to mindless eating…! Instead, put down your device when you pick up your fork. During one meal a day, be fully present with your food and/or your company. You deserve it!
7. Mind the gap between big wins. At the beginning of a new season, motivation is typically high—go you! But as that season slogs, it’s normal for energy and enthusiasm to dip—especially in the self-care department. The key here is to remember this is really NBD! Research shows that people who exercise self-compassion after slip-ups are more likely to stick to their wellness routines long-term—and yet? Far too many people beat themselves up far too often. “The idea that if you miss one workout, overeat at one meal, or skip your morning routine, then you’ve ‘blown it’ is incredibly self-sabotaging,” Melody says. “Progress isn’t linear. It’s what you do next that matters most.”
It’s Go Time!
Revved up and ready to motor on all the above?! If your answer is NOPE, honestly…same. After all, not every goal is for every person! “Even if it’s right for your friend or someone you follow online, if it doesn’t fit your life it’s not realistic,” Melody notes. Her suggestion? “Start with one or two mini goals, then add on from there.”
One way to help you zero in on what you want to accomplish is asking yourself why: Wanting to feel stronger, sleep better, feel happier, or more energized is totally valid—but you need structure to make the magic happen. Melody suggests using the “SMART” method to set a personal goal that is: Specific, Measureable, Attainable, Relevant, and Time-bound. For instance, if your goal is to gain strength, try, “I’ll do one 10-minute sculpt class on Mondays.”
You can also stack habits, aka pair a behavior you want to start with one that’s automatic, like stretching while your morning coffee brews. This way? You’re more likely to get it done.
At the very least, gut check your goal against your schedule to make sure you’re poised for success. And remember: No matter what you set out to accomplish this summer, “when your goals come from a place of self-respect rather than self-punishment,” Melody says, “you’re far more likely to stick with them.”
You got this!
Need help building your wellness routine? Check out obé’s “Small Habits for Lasting Change”. See you there!
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