Join the 7-Day Self-Care Challenge
with Meredith Van Ness, LCSW, Therapist and Coach
A roadmap to a happier, calmer more confident you.
With just 5 minutes a day (or less!), you can begin putting yourself back on the list—without guilt or overwhelm. You’re ready to carve out space for real self-care—and this is your first step.
Hey there, I am Meredith!
My passion for empowering women led me to create the 7-Day Self-Care Challenge, a flexible email course designed to help you finally put yourself first.
With over 20 years of experience as a licensed therapist (LCSW) and life coach, I get self-doubt, limiting beliefs, and neglecting self-care that gets in the way all the time. Once I finally decided to prioritize myself, I unlocked incredible energy, unshakeable confidence, and the ability to attract what I desired.
Now, I'm dedicated to sharing the proven strategies that have helped 1000’s of women overcome these hurdles and cultivate confidence, clarity, and yes even inner calm.
I'm here to help you restart, refocus, and finally prioritize yourself—guilt-free.
Ready to join?
Welcome to the Self-Care Challenge
You're ready to carve out the time for self-care.
Close your eyes and imagine waking up feeling calm, energized, and clear—ready to move through your day with intention.
A life where you put yourself on equal footing with everyone else—not out of guilt, but because you truly deserve it.
We all need this – no matter how full your life is.
Self-care isn’t selfish—it’s essential. It’s how we show up for our lives with clarity and confidence.
The Curriculum
Build the foundation
No matter your goal - launching a lifelong self-care routine or refreshing your practice - this 7-day challenge will show you the power of tiny daily actions.
You'll walk away convinced that self-care isn't just a temporary fix, but a foundation for a more positive and empowered you.
Unlock Your Inner Strength and Live with Intention & Purpose
Unleash Your Inner Strength: Discover the power of self-compassion and silence self-doubt.
Live with Intention & Purpose: Experience a renewed sense of purpose and get back in touch with what truly matters to you.
What’s Included:
Comprehensive Workbook and Checklist
Deepen your learning and track your progress with a thoughtfully curated workbook.
Step-by-Step Email Guides
7 days of emails delivered straight to your inbox.
Exclusive Discount on 1:1 Coaching with Meredith
Optional personalized support to accelerate your growth and deepen your self-care practice. Limited spots available.
The Self-Care Challenge is right for you if you're:
Feeling guilty about taking time for your own care.
Looking for simple ways to integrate self-care into your schedule.
Excited about easy and engaging ideas to try.
Wanting to feel like your life is more thriving and less surviving.
Needing accountability to get started and keep going.
Ready to find more joy and fulfillment in your daily life.
Curious about exploring different self-care practices.
Ready to invest in your long-term well-being.
Feeling constantly burnt out and overwhelmed? (You're not alone.)
It can be hard to carve out time for self-care, but here's the truth: it's not selfish, it's essential for your well-being. This 7-day challenge is designed to make self-care easy and accessible. Let's face it, not everything needs to be complicated! You'll discover simple, uplifting rituals that fit seamlessly into your busy schedule – no massive time commitments required.
After this challenge, you'll know exactly what YOU need to fill your cup and connect with what matters to you. You'll find yourself refocused, refreshed, recharged, and ready to give the best of you instead of just what's left of you.
Testimonials:
"As a busy marketing exec, self-care always felt like a luxury. This challenge showed me simple, effective strategies that fit into my life. I feel more confident and focused than ever." - Emily K.
(Marketing Director)
"I finally feel like I'm back in control! The Self-Care Challenge helped me manage stress and rediscover a sense of inner peace. Thank you, Meredith!" -
( Jessica P., Nurse)
"This challenge was the perfect wake-up call. It reignited my passion for hobbies I had neglected. Now I feel more balanced and fulfilled." -
(Michael T. Engineer)
"As a single mom, self-care often takes a backseat. Meredith's program offered practical tips I can easily incorporate into my daily routine. I feel so much better!" - Maria S.
(Single Mom)
“This program helped me to create a better relationship with myself. I am kinder to myself and more patient with myself. I feel a deep sense of inner calm and peace. This inner work has been so transformative!' - (Jen R. Teacher)
"The Self-Care Challenge was an eye-opener. It helped me identify my self-care needs and create a personalized plan that works for me. Feeling much healthier and happier!" - (Lisa C., Student)
“This program is FULL of excellent tools presented by an experienced professional.” I love that Meredith combines life coaching with traditional therapy. This slight difference has made all the difference for me.”
- Katie S. (Stay at home mom)
“The best part? This challenge wasn't just about the 7 days. It provided tools and strategies I can use for long-lasting self-care. Feeling empowered and ready for the future!" -
(Davida H., Entrepreneur)
Frequently Asked Questions:
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This course is designed for anyone who wants to transform their life by prioritizing their self-care and well-being. Whether you're facing challenges at work, in relationships, or simply yearning for more fulfillment, this 7-day challenge offers practical tools and strategies to help you create your dream life. It's simple and straightforward!
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You'll receive a welcome email shortly after signing up, and then the first lesson will arrive in your inbox 1 days after that. After that first lesson, you can expect 7 more lessons in the following 7 days, for a total of 8 emails.
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The following models are tried and true. They are evidence-based, which means they are proven to work. Some of these theoretical orientations will include acceptance commitment therapy, positive psychology, sleep therapy, solution-focused therapy, behavioral activation, dialectical behavioral, and cognitive behavioral therapy. In addition health psychology, mindfulness-based stress reduction, the mind-body connection, and holistic psychotherapy will be utilized.
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Yes! The beauty of this self-care challenge is its flexibility. The course content is delivered to your inbox can be accessed at your own pace. You can dedicate short pockets of time throughout your week to learn and integrate the strategies.
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Yes, you are. If you were not, you would not be on this page looking at this content and exploring this opportunity.
There are times in our lives when we need to prioritize our needs and dig in. In this way, we can be the best version of ourselves. When we prioritize ourselves, we also do a better job with our other life roles: as mothers, friends, and working professionals. This is your time to take care of yourself!
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The course itself does not include 1:1 coaching; however, we offer a 1:1 Coaching Component as an optional add-on at a special discounted price. This personalized coaching option provides additional support and guidance tailored to your individual needs and goals. If you're interested in adding on 1:1 coaching, you can reach out to our support team or select the option when completing your purchase. Our team will be happy to assist you in getting started with personalized coaching sessions to complement your course experience.
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Yes, the course platform is fully responsive and can be accessed on desktop, laptop, tablet, or smartphone. Whether you prefer to learn from the comfort of your home or on the go, you can access the course content anytime, anywhere with an internet connection.
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Yes! Enrolling in the Self-Care Challenge gives you lifetime access to all course materials and future updates. This ensures you can continue learning and growing at your own pace.
Have more questions?
Email meredith@balancedandwell.org or DM @meredith.vanness directly and I’ll get back to you ASAP!
7 Days, 7 Science-Backed Action Steps, A Workbook, a Checklist, and me by your side every step of the way.
You are the greatest project you will ever work on.