“Creating and making time for an at-home retreat can be a wonderful way to kick-start a self-care routine or allow for true recovery and rejuvenation to bring your best self to your work, family, and life,” Poirier said.

Program Director David Chesworth said the goal is to come back to your day-to-day feeling refreshed and re-energized, reaping benefits such as fewer aches and pains, increased focus, better mood, and better-managed stress.

Setting the Stage 

The most important task is deciding the retreat’s goal, Poirier said. Is it rejuvenation? Self-discovery? Energy? Your goal will help tailor retreat activities to meet your needs. A good starting point is to consider the essential components with a holistic approach. 

“The retreat process involves unplugging from your day-to-day life and elevating some, or all, of the pillars of nutrition, fitness, recreation, curiosity, mindfulness, recovery and relaxation – all of which contribute to your mind and body feeling refreshed,” Chesworth noted. 

“Reserve the weekend, letting others know you’ll be off grid!” she said. Nothing can derail your best-laid plans quicker than unexpected visitors and disruptive phone calls. 

Other pragmatic tips? 

• Clean the house before the retreat so you don’t get caught up in clutter. 
• Plan and prep your meals and snacks ahead of time. 
• Make a schedule – with some space. “At Hilton Head Health, we call this structured flexibility,” Poirier said. “I have some structure to my weekend, and I am also flexible to listen to my own needs.” 
• Pick up everything you’ll need, including food, herbal teas, colored pencils, a journal, incense, beauty treatments, etc. 

The goal is to make your retreat space functional, beautiful, calming, and conducive to some quality “me time.”

Planning Your Retreat

Depending on your lifestyle, goals, and budget, the retreat can last from 1 day to a long weekend to a whole week. Is there an ideal length? Within reason, the longer the better, according to Bob Wright, director of lifestyle education at Hilton Head Health.

“It might be unrealistic to do it for an entire week, and 1 day probably isn’t enough time to see any measurable benefit,” said Wright, noting a long weekend could work. Poirier said a weekend provides enough time for the body to decompress. But she said it can be helpful to take even 1 day “off” from normal daily activities and immerse yourself in self-care.

Because budgets for a DIY retreat will vary, Chesworth offers both cost-effective and splurge-worthy options. One budget-friendly idea is to spend time outdoors. “This is a great way to boost mood, promote sleep, and get some vitamin D!” he said. 

Go for a walk in a nearby park, connecting with local beauty. Chesworth suggests either bringing a friend to add a social element or going solo (and leaving your phone at home) to add a mindful element. When it comes to splurging, Chesworth suggests booking a massage therapist to come to your house or scheduling a pampering treatment at a local spa. If you enjoy cooking, learn some new healthy recipes. “But if you dread cooking, consider hiring a private chef or treating yourself to healthy meals at local restaurants,” he suggests. 

Finally, no matter where you dine, before eating, Huggins advises pausing for a moment of gratitude and making the most of mindfully eating. “Focus your attention on body-related sensations, including sight, smell, sound, taste, and texture of food,” she explained.

Physical Activity

Make time for a variety of fitness experiences to give your body and mind more energy. In addition to nature walks, Chesworth offered a few suggestions. 

“This is a great time to experiment with local studio gym classes that you never get around to trying,” he suggested. Try boxing, learn to play pickleball, or take Pilates. Or explore working with a personal trainer, booking a session either at home or in a gym.

If you’re looking for guidance in the comfort of your own home, following along with video workouts could be a great solution. Of course, you can always find free workouts on YouTube. But if you’re looking to bring the energy of a real retreat to your home, you can buy or subscribe to online exercise programs. 

Other stress-relieving activities include practicing yoga, stretching, coloring, listening to relaxing music, walking in nature, journaling, soaking in an Epsom salts bath, and laughing (rent a comedy or watch a sitcom). Schedule a few of these activities into your retreat. 

“Make sure to schedule down time,” Poirier advised. “One mistake we make is to try to fill every minute. Instead, create some space in your weekend to just be.”

Beyond the Retreat: Measuring Success and Integrating Habits

Be realistic with your retreat expectations, Wright said. 

“After a weekend, or even a weeklong, retreat, it would be unrealistic to expect to see significant physiological changes or improvements,” he said. “I’d focus more on factors such as energy, stress, restfulness, and mood.” 

One way to assess those factors? Wright suggested doing a pre-retreat and post-retreat assessment using a scale. For example, on a scale of 1-10, how fatigued do you feel (1 being not at all, 10 being very), how stressed, how energized, etc. “If these quality-of-life indicators improved during your at-home retreat, it might motivate you to implement some retreat practices on a regular basis,” he said.