skip to Main Content
Self Care For ALL With Melissa Mueller-Douglas
I'm a strong believer in incorporating mindfulness and gratitude practices into what you're already doing because none of us are going to create time.  - Melissa Mueller-Douglas

Self Care for ALL with Melissa Mueller-Douglas

In this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Melissa Mueller-Douglas, the founder and facilitator of MYRetreat about self-care and retreats. Melissa started MYRetreat on her 30th birthday to support herself and the other mothers in her life. 

These retreats are 90 minutes long, which means in the time you could watch a movie on Netflix, you could do something important for yourself. Melissa says that the moments of silence in the retreat are powerful because it’s the first time in a long time women are sitting intentionally with their thoughts and themselves. The pause helps women realize everything and everyone they are putting ahead of themselves. It helps many people start to put themselves first. Creativity bubbles out of it and they become better caregivers, mothers, wives. They understand themselves and their purpose better. 

Melissa shares a mindfulness and gratitude practice that can be part of what you are already doing. 

She has a great planner tip — make a Got Done list. Make a list of things that are important to your self-care, like exercise, play, family and friends, mindfulness, and gratitude. In your planner, write down any time you do something related to one of these areas. You can even color-code it with one color for each area. Look back and reflect on your week. See what you got done!

We talk about: 

  • Making a got done list
  • How to incorporate something new into something you already do to avoid overwhelm while exploring new interests
  • The idea of rotating to avoid burnout—so some people can take a break while other people step up
  • Saying no to things that don’t serve you or your purpose
  • Using chocolate (or another treat) to engage the senses and help you be mindful

BIO

Melissa Mueller-Douglas, LMSW is the founder of MYRetreat, the retreat where mindfulness and gratitude meet. She is celebrating her 9 year wedding anniversary and is the proud mama of two enthusiastic and creative kids. She believes self-care is a necessity and with chocolate mindfulness it’s luxurious.

LINKS

Doable Changes from this episode:

  • MAKE A GOT DONE LIST. So many of us make endless to-do lists. We’re good at writing down the things we need to do. But what if we started giving ourselves credit for the things we got done? Use your planner to write down things each day you got done—especially the things related to self-care. Use categories like exercise, play, mindfulness, family and friends, or whatever categories are important to you.  
  • SAY NO TO SOMETHING. Next time you are asked to do something, pause. Ask yourself if the task or project serves you or your purpose. If it doesn’t say no. Look at your current commitments. Which serves you or your purpose? You can step away from the others.   
  • PRACTICE CHOCOLATE MINDFULNESS. Get a piece of good chocolate. Feel the weight in your hand. Notice the sound of the wrapper opening. Notice the color, the shape, the texture. Bring the chocolate to your lips, notice changes happening in your mouth or body. Take three deep breaths. Take a bite. Notice the flavor, the texture, the feel. Savor it. (Melissa walks you through the process here.) 

 

Join the Conversation

Slider
listen-read

Listen & Read

We create shownotes for every episode, so you can easily skim content, get the resources, and download free printables.

SERVE ME THE LATEST EPISODES
STRAIGHT TO MY INBOX

rate-review

Rate & Review

I try not to ask for much… but the more reviews we have, the more women can find us on iTunes. We have big goals of reaching one millions moms!!!! And we may even read your review on air…

HELL YEAH! I’LL REVIEW!

What other’s have said about the Plan Simple Podcast…

“Mia brings together the ideas and people to inspire a more balanced and meaningful life as a mom. She keeps it real and makes me laugh! I listen while I clean, walk, drive and fold laundry. She’d like a wise and caring friend who understands and supports the journey of motherhood. Mia know just what to say so that I feel understood and then provides the nuggets of wisdom with personal stories to reinvigorate my day.”
“Each week, I look forward to this podcast. Mia thoughtfully interviews guests who share their tips and tricks for encouraging healthy living for moms and their families. The ideas are not the traditional ones, and I am always in need of new, slightly unconventional ideas.”
“I love the simple and practical view that Mia takes on food and life. It encourages me to keep leading a healthy lifestyle that is accessible for any mom!”
Back To Top