Slow & Steady Weight Loss Challenge Day 21: Do Something Nice for Yourself

It’s Day 21 of the Slow & Steady Weight Loss Challenge! This challenge is designed to help you stay consistent with healthy habits that last. If you’ve been following along, take a moment to notice your progress. If you’re new, you can dive in here or revisit Day 1: Getting Started.

“Three things in human life are important. The first is to be kind. The second is to be kind. And the third is to be kind.” ~ Henry James

Today’s Practice: Do Something Nice for Yourself

Photo by Lydia Matzal on Unsplash

Congratulations! You’ve completed three full weeks of this journey — that’s worth celebrating.

Today’s practice is about kindness, and that includes kindness toward yourself. Too often, we reserve “treats” for food or for special occasions, but genuine self-care can be a powerful motivator and reminder that you’re worth the effort you’re making.

When we build kindness into the process, we reduce stress, boost motivation, and keep the journey enjoyable. Research shows that self-compassion helps us recover from slip-ups without spiraling into guilt or “all-or-nothing” thinking. It’s also a way of retraining your brain: rewards don’t always have to be edible.

A Few Ideas to Inspire You

Meet a friend for coffee or tea.

Treat yourself to a manicure, pedicure, or massage.

Soak in a long, relaxing bubble bath.

Buy yourself fresh flowers.

Take time for a favorite hobby, even if only for 30 minutes.

Think of this as practice for expanding your definition of a treat. A treat can be peace, comfort, connection, or beauty — not just something on a plate.

For me, self-care can be as simple as snuggling up for a few minutes with a cup of tea and a cozy mystery. Little rituals like this remind me that taking care of myself doesn’t have to be complicated.

Each week you’ve layered on simple habits, and now you have three weeks’ worth of wins under your belt. Pausing to celebrate reinforces that success and makes it easier to keep going into Week 4.

Easy 5-Ingredient Asparagus Minestrone

Ongoing Strategies (Keep Building Your Habits)

Your success doesn’t come from one big action, but from small things repeated day after day. Keep leaning on the habits you’ve been practicing:

Pack Your Snack

Having something healthy ready makes it easier to stay on track. (See: Day #9: Pack a Snack to Stay on Track)

Choose Soup Often

Soup before or with meals helps fill you up without extra calories or points. (See our huge archive of WW friendly soup recipes.)

Take a 5-Minute Breather

A quick pause to relax or stretch refreshes your energy and prevents autopilot eating.

Drink Your Water

Hydration supports digestion, energy, and even appetite control. (See: 23 Ways to Drink More Water)

Get in Your 10+ Minutes of Movement

Short bursts of consistent activity add up to long-term progress. (See Day #6: Get Moving for ideas.)

Journal Your Food and Mood

Writing it down — or snapping a photo — builds awareness and helps you spot patterns. (See: Why Journaling Helps with Weight Loss)

Something to Think About

How does it feel when you choose kindness toward yourself instead of criticism?
Can you notice a difference in your motivation, energy, or even food choices?
How might this simple act of self-kindness ripple into the rest of your week?

Want the Whole Program in One Place?

This Slow & Steady series is based on my 28-Day Smart Start for Weight Loss Challenge. If you’d like all 28 days bundled together (plus tips, recipes, and meal ideas), you can grab the full eBook here: Get the 28-Day Smart Start eBook

Gentle Reminder

Slow isn’t failing — it’s proof you’re creating habits that last. Read: Why slow weight loss is the point!

Keep Going in the Challenge

Previous: Slow & Steady Weight Loss Day #20: Insulate Yourself

Next: Day 22 (coming soon)

Browse all Healthy Weight Loss Articles & Tips

Could You Use a Little Extra Support?

If you’d like encouragement as you find your own style, my 1:1 Slow & Steady Coaching offers gentle accountability and small, sustainable steps that fit your life.

Learn more about coaching here

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