The Self-Care Dare is a five-week framework for building 25 habits that actually stick. One new dare per day. Five factors of wellness. A system designed so each habit builds on the last — creating change that lasts long after the 25 days are done.
No overwhelming overhauls. No 30-page meal plans. Just one small dare per day that builds on the last — so by Day 25, you've built a wellness routine that's actually yours.
Week 1 begins with the basics — gratitude, hydration, a walk, a bedtime routine, and reaching out to someone you care about. Nothing extreme. Just showing up.
Each new dare layers onto the habits you've already started. By Week 3, you're not adding chaos — you're deepening a system that already feels natural.
By Day 25, the dares aren't dares anymore — they're just how you live. The framework is designed so the habits outlast the challenge.
The Self-Care Dare tracks five factors because real self-care means taking care of the whole picture — not just your body, not just your mind, but all of it, every day.
Gratitude, meditation, and the mental game. Mindful Mondays set the tone for everything else.
Hydration, protein, whole foods — no diet culture, no restriction. Tasty Tuesdays fuel the work.
Steps, movement, and showing up for your body. Workout Wednesdays prove that consistency beats intensity.
Routines, screen limits, and quality rest. Rest-Easy Thursdays remind you that recovery is productive.
Reaching out, showing up, and investing in your people. Friendly Fridays make sure no one does this alone.
Each weekday has a theme. Each week adds one new habit per theme. By the end, you're living all 25.
Practice gratitude. Drink more water. Take 10,000 steps. Set a bedtime routine. Reach out to someone you love. The basics — but done with intention.
Add meditation. Hit your protein goals. Get 30 minutes of real exercise. Limit screen time before bed. Plan a social outing. The habits start compounding.
Start journaling. Meal-prep one day. Try a new workout. Create a wind-down routine. Have a real conversation with someone. You're not just checking boxes anymore.
Reframe negative thoughts. Cut back on processed food. Push your fitness edge. Optimize your sleep environment. Show up for your community. The dare gets real.
Teach someone what you've learned. Build your personal meal plan. Set your next fitness goal. Audit your rest habits. Invest in a relationship that matters. By now, these aren't dares — they're just how you live.
"The Self-Care Dare helped me set reachable goals for exercise, nutrition, and mental health that have consistently stayed in my daily routines. The habits start simple, and they are easy to adopt, one at a time."
Emily Boutwell
Mobile, AL
"This framework changed the way I think about wellness. It's not about being perfect — it's about showing up, one dare at a time. By Week 3, I wasn't even thinking about it. The habits just became part of my day."
Travis Bailey
"As a healthcare provider, I'm always looking for approaches that meet people where they are. The Self-Care Dare does exactly that — small, sustainable changes that add up to something real."
Blake Murchi
Connexus Clinic
The Self-Care Dare app brings the book to life — track your five factors daily, journal your wins and struggles, get AI coaching that actually knows your data, and compete with your crew on the leaderboard.
Guided prompts that go beyond "how was your day." Reflect on what moved the needle and what needs attention — your entries are private and always yours.
Your personal coach reads your journal, spots patterns, and gives you feedback that's actually useful. Not generic platitudes — real insights based on your real data.
A scoring system that rewards consistency, not perfection. Earn badges for streaks, factor mastery, and personal milestones. Progress you can see and feel.
Invite your crew. Compete (kindly). See who's showing up. Team accountability turns "I'll do it tomorrow" into "my crew is counting on me."
Currently in beta on iOS. The app works great on its own — and even better with the book.
Carrie is the founder and owner of Crew Fitness — a boutique fitness studio in Mobile, Alabama (and Houston, Texas). She's a sought-after speaker, creator of the Crewathlon, and someone who's been in the trenches of figuring out what self-care actually looks like when life is busy and messy and real.
The Self-Care Dare started as a challenge for her fitness community. It worked so well — people kept their habits, came back for more, and told their friends — that it became a book. And then an app. Because the framework just works.
Carrie lives in Mobile with her wife Mary Kendall and their three daughters: Maggie, Sadie, and Mary Frank.
The Self-Care Dare launches June 2026. Get on the list to be the first to know when it drops — and get early access to the companion app.