28-Day Self-Care Plan Based on Your Menstrual Cycle
🧘♀️This plan integrates skincare, emotional, and mental self-care practices into the four distinct phases of your cycle. The goal is to maximize your energy, support your skin health, and prioritize restoration exactly when your body needs it most.
PHASE 1: Menstrual (Nurture & Restore) – Days 1–5
Your hormones (estrogen and progesterone) are at their lowest, signaling a need for deep rest and recovery. Your skin may feel sensitive, dry, or inflamed.
Focus: Deep Rest, Gentle Hydration, and Zero Pressure.
| Day | Skincare Focus (External Care) | Mind/Body Focus (Internal Care) |
|---|---|---|
| 1 | Rest Day – Minimal skincare, only gentle cleanser and thick moisturizer. | Essential Rest. Stay in and prioritize sleep or reading. Say “No” to unnecessary commitments. |
| 2 | Deep Hydrating Mask (Cream or sheet mask) and Eye Cream. | Journaling. Write down three things you are grateful for or any thoughts/feelings. |
| 3 | Focus on Oil Cleansing to remove impurities gently without stripping moisture. | Cuddle Time. Watch a movie, spend time with a pet, or just lounge comfortably. |
| 4 | Body Care: Apply a rich, nourishing body oil after a warm shower/bath. | Slow Cooking. Make a nourishing, warm meal (soup or stew) that requires minimal effort. |
| 5 | Gentle Exfoliation (Enzyme mask only, no scrubs). Prepare skin for rising estrogen. | Set Intentions. Review your week ahead without scheduling, just list goals and intentions. |
PHASE 2: Follicular (Build & Create) – Days 6–10
Estrogen is rising, energy is increasing, and your skin generally looks its best. This is the perfect time for planning and absorbing new information.
Focus: Active Care, Exfoliation, and Mental Clarity.
| Day | Skincare Focus (External Care) | Mind/Body Focus (Internal Care) |
|---|---|---|
| 6 | Resume active ingredients: Use a mild BHA/AHA serum to boost cell turnover. | Organize. Tidy one small, cluttered area (desk, drawer, or inbox). |
| 7 | Hair Care: Use a deep conditioning hair mask. Your hair may look glossier now. | Learn Something New. Listen to an educational podcast or start an online course module. |
| 8 | Focus on Brightening Serums (Vitamin C) to utilize rising estrogen’s glow. | Creative Brainstorm. Write down ideas for projects, decorating, or even upcoming meals. |
| 9 | Try a new product. Your skin is resilient now, making it a good testing period. | Schedule Socials. Plan outings and calls for the Ovulatory phase (when energy will peak). |
| 10 | Gentle Exfoliation (use a soft cloth or a very mild scrub). | Read/Research. Dive into a book, documentary, or article on a topic that inspires you. |
PHASE 3: Ovulatory (Peak & Shine) – Days 11–14
This is your most social and energized phase. Skin is plump, but oil production may start to increase. Focus on maintaining that glow and externalizing your energy.
Focus: External Confidence, Networking, and Antioxidants.
| Day | Skincare Focus (External Care) | Mind/Body Focus (Internal Care) |
|---|---|---|
| 11 | Antioxidant Mask (e.g., Berry or Green Tea based) for protection and glow. | Networking. Reach out to a colleague or friend you haven’t spoken to in a while. |
| 12 | Focus on Makeup Prep: Use a lightweight primer and setting spray to look polished. | Presentation Practice. Confidently rehearse a presentation or pitch for work. |
| 13 | Lip Care. Use a high-quality lip scrub and nourishing balm for soft, plump lips. | Date Night/Gathering. Schedule a high-energy social event or plan a fun date night. |
| 14 | Pore Check. Use a mild clay or charcoal mask only on the T-Zone to manage oil. | Express Gratitude. Send thank you notes or positive texts to people in your life. |
PHASE 4: Luteal (Grounding & Calm) – Days 15–28
Progesterone is dominant, which can cause increased oiliness, bloating, anxiety, and eventual fatigue. Focus on calming the nervous system and purifying the skin to manage PMS.
Focus: Tapering Socials, Purification, and Nervous System Support.
| Day | Skincare Focus (External Care) | Mind/Body Focus (Internal Care) |
|---|---|---|
| 15 | Focus on oil-free moisturizers and blotting papers to control early oiliness. | Batch Cooking. Prepare healthy meals for the week while your energy is still good. |
| 16 | Cooling Mist. Use a rose water or aloe mist to manage the slight increase in body temp. | Wind Down Early. Prioritize a peaceful, screen-free evening. |
| 17 | Gentle Body Scrub. Helps lymphatic drainage (important for managing bloat). | Digital Detox. Set a hard stop time for all social media and emails. |
| 18 | Reintroduce Spot Treatments (Salicylic Acid) for any emerging hormonal breakouts. | Financial Review. Spend time on detailed, organizing tasks like budgeting. |
| 19 | Deep Cleaning Mask (Clay/Charcoal) on T-zone to combat peak oil production. | Mindful Movement. Do a very gentle Yin Yoga class or a slow walk. |
| 20 | Cold Compress. Apply cold cucumber slices or a cold mask to calm redness. | Deep Breathing. Practice 5–10 minutes of box breathing to calm the nervous system. |
| 21 | Purifying Steam. Use a facial steamer or hot towel to prepare for cleansing. | Simple Hobby. Engage in a quiet hobby like knitting, drawing, or puzzle solving. |
| 22 | No New Products. Stick strictly to known, gentle routines to avoid irritation. | Clean One Space. Deep clean your bedroom or bathroom to create a peaceful space. |
| 23 | Focus on eye masks for puffiness, which can be noticeable due to water retention. | Avoid Conflict. Practice patience and avoid high-stress conversations or debates. |
| 24 | Moisturize Heavily. Use a calming, hydrating cream to support the skin barrier. | Create a Calming Playlist. Listen to soothing music to help manage anxiety. |
| 25 | Foot Soak. Treat your feet with a warm Epsom salt soak to relax the body. | Limit Caffeine/Alcohol. Help support the liver and reduce pre-menstrual mood swings. |
| 26 | Gentle Cleansing Only. Revert to the Menstrual phase routine (super gentle). | Early Bedtime. Get into bed 30–60 minutes earlier than usual. |
| 27 | Final Hydration Push. Apply oil or intense cream overnight. | Gratitude Practice. List three things you are looking forward to in the coming cycle. |
| 28 | Full Skincare Rest. Let your skin breathe before the Menstrual reset. | Complete Rest Day. No strenuous activity or social demands. |
Setting Up Your Self-Care Schedule with Kilova
This four-phase plan can be automated in Kilova.app using the Phase Repeat feature.
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Schedule the Menstrual Self-Care (Days 1–5)
- Start Date: Click on Day 1 of your period in the Kilova calendar.
- Add Task: Select “Add Task” and type: Menstrual Focus: Deep Rest & Hydration Skincare.
- Set Repeat: Select “Menstrual Phase” and choose “Repeat daily throughout the Menstrual phase.”
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Schedule the Follicular Self-Care (Days 6–10)
- Start Date: Click on Day 6 in the Kilova calendar.
- Add Task: Select “Add Task” and type: Follicular Focus: Exfoliation & Creative Planning.
- Set Repeat: Select “Follicular Phase” and choose “Repeat daily throughout the Follicular phase.”
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Schedule the Ovulatory Self-Care (Days 11–14)
- Start Date: Click on Day 11 in the Kilova calendar.
- Add Task: Select “Add Task” and type: Ovulatory Focus: Antioxidants & External Confidence.
- Set Repeat: Select “Ovulatory Phase” and choose “Repeat daily throughout the Ovulatory phase.”
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Schedule the Luteal Self-Care (Days 15–28)
- Start Date: Click on Day 15 in the Kilova calendar.
- Add Task: Select “Add Task” and type: Luteal Focus: Purification & Nervous System Calm.
- Set Repeat: Select “Luteal Phase” and choose “Repeat daily throughout the Luteal phase.”
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