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Weekends often come with a specific set of expectations: family gatherings, running the kids around, social obligations, laundry, grocery shopping, and the pressure to “catch up” on everything we missed during the week.
But what if we flipped the script once a week or even twice a month? What if we set aside a short time frame on Saturday just for us—a “date” with our own wellness?
I know … you’re wondering how you’d ever find time for such a thing. Hear me out.
Creating a restorative weekend routine isn’t about expensive spa trips or lengthy breaks from the family. It’s simply about slowing down enough to listen to what your mind, body, and soul actually need.
Slowing down requires intentionality. As we explore the benefits of a weekend wellness routine, it’s worth remembering that loving our bodies is a spiritual act.
What’s more, caring for our physical health isn’t about vanity; it’s about honoring the home God gave us so we can serve Him and others with a renewed sense of purpose and joy. It’s about living a life of true nourishment—mind, body, and soul—from the One who sustains.
This weekend, I want to offer you a “Low-Stress Wellness Menu.” You certainly don’t have to do all of these, but choosing even one is a powerful way to practice intentional rest.
Here are five science-backed, spirit-filled ways to invest in your wellness this weekend.
1. Create a Morning Buffer for Your Mind.
Act of Self Care
Commit to the first 30-60 minutes of your morning being free of all electronics, particularly your phone. No scrolling social media, no checking the news, and no answering emails.
The Science
Research consistently shows that high screen time—especially immediately upon waking—is linked to elevated cortisol levels. Cortisol is our primary stress hormone, and it spikes naturally within 30 to 45 minutes of waking. This is called Cortisol Awakening Response, or CAR, and it’s highly sensitive to psychosocial factors.
Studies indicate that anticipatory stress—the mental preparation for upcoming demands—can amplify this response. When we immediately engage with screens (emails, news, or social media) upon waking, we trigger this anticipatory stress mechanism prematurely. By flooding the brain with information during this sensitive hormonal window, we risk hijacking the CAR. Instead of a gradual rise in alertness, the nervous system shifts into a state of hyper-arousal or anxiety. A “quiet morning” buffer protects this restoration period, allowing the nervous system to stabilize before reacting to external demands.
The Scripture
“The faithful love of the Lord never ends! His mercies never cease. Great is his faithfulness; his mercies begin afresh each morning.” — Lamentations 3:22-23
The Wellness Connection
Use the silence to actually notice those new mercies. Enjoy quiet time. Go for a run. Have breakfast with your family. Step outside and let sunshine wash over you. Dedicate your morning to what matters most before the chaos of the world has an opportunity to rush in.
2. Nourish Your Body From the Inside Out.
Act of Self Care
Challenge yourself to eat one fresh, anti-inflammatory food at every meal this weekend. This could be berries in your oatmeal, a handful of spinach in a smoothie, or a side of freshly roasted vegetables.
The Science
Brightly colored fresh fruits and vegetables are powerhouses for health. They are often rich in antioxidants like flavonoids, carotenoids, and anthocyanins. Studies suggest that these compounds can help reduce systemic inflammation and improve blood vessel function. It’s a delicious way to protect your long-term health.
The Scripture
“You cause grass to grow for the livestock and plants for people to use. You allow them to produce food from the earth, wine to make them glad, olive oil to soothe their skin, and bread to give them strength.” — Psalm 103:5
The Wellness Connection
As you prepare your meal, offer a simple prayer of gratitude for our God, who provides nourishment in the form of whole, living foods—like vibrant fruits and vegetables—that hold incredible power to heal our bodies from the inside out.
3. Be Active at Rest with a Restorative Walk.
Act of Self Care
Take a 15-minute walk outside. This isn’t a power walk for cardio or burning calories. Leave your earbuds and phone inside and simply walk at a leisurely pace. This is a way of staying active at rest and taking in the awe and wonder of nature.
The Science
You don’t need a grueling hike or calorie-busting power walk to enjoy the benefits of nature. A Cornell University study shows that spending just 10 to 20 minutes outside can significantly lower stress markers and heart rate. It acts as a “biological reset,” lowering blood pressure and boosting mood-regulating hormones.
The Scripture
“The heavens proclaim the glory of God. The skies display his craftsmanship.” — Psalm 19:1 NLT
The Wellness Connection
Look up at the sky or the trees. Take time to smell the roses, literally. Finding something beautiful in God’s creation has the power to shift our perspective. It reminds us that we are small and God is big—which is often the quickest way to relieve the burden of control (a burden we were never meant to carry).
4. Reinvigorate Your Mind, Body, and Soul.
Act of Self Care
Choose your reset button: a warm bath or a book … or both!
The Science
If you choose the book: A study from the University of Sussex found that reading for just 6 minutes can reduce stress levels by up to 68%. It forces the brain to disengage from anxious thoughts, promoting deep mental restoration. Try to avoid e-readers to reduce blue light. If you choose the bath: Immersion bathing has been proven to improve fatigue scores, helping to soothe physical tension.
The Scripture
“Then Jesus said, “Let’s go off by ourselves to a quiet place and rest awhile.” He said this because there were so many people coming and going that Jesus and his apostles didn’t even have time to eat.” — Mark 6:31 NLT
The Wellness Connection
Even Jesus prioritized pulling away from the crowds. Use this time to silence the “to-do” list in your head and honor your deep need for recovery. This type of uninterrupted alone time can be hard to come by, especially for the busy mamas reading this. You will be so glad you prioritized a pocket of time for intentional rest.
5. Prepare a Gift to Your Future Self.
Act of Self Care
Spend 15 minutes prepping a healthy breakfast or lunch for the week ahead. This could be chopping fruit, assembling a chia pudding, or packing a salad.
The Science
Decision fatigue is real. By the time Monday morning rolls around, our willpower is often depleted. By making one healthy choice in advance—and intentionally preparing it—you gift yourself one less decision to make, one less thing to potentially stress about, and one less thing to add to the to-do list.
The Scripture
“Commit your actions to the Lord, and your plans will succeed.” — Proverbs 16:3 NLT
Wellness Connection
Frame this prep not as a “chore,” but as an act of kindness toward the woman you will be tomorrow morning.
A Wholehearted Weekend
True wellness isn’t always about grand makeovers, spa days or strict regimens (though there’s a time and a place for those, too!). Most often, wellness is found in the quiet, consistent choices to treat our bodies with the same love and care that God extends to us.
Finding rest in God allows us to step into our week with purpose rather than panic.
Which of these five acts of self care will you choose to give yourself? Is there something else you do to care for your mental, emotional and spiritual health? I’d love to hear from you!
For more on God’s unconditional love, be sure to read 14 Bible Verses to Anchor Your Heart in God’s Perfect Love.
