25 habits. Five weeks. A framework for building wellness that actually lasts. One new dare per day, each one building on the last — so by Day 25, you're not trying to be healthier. You just are.
No overwhelming overhauls. No 30-page meal plans. The Self-Care Dare gives you 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 starts with the basics. By Week 5, you're not adding chaos — you're living a system that feels natural. The habits outlast the challenge because they were designed to.
Every day you score yourself on five factors — because real self-care covers the whole picture.
Gratitude, meditation, and your mental game. Mindful Mondays set the tone.
Hydration, protein, whole foods. No diet culture. Tasty Tuesdays fuel the work.
Steps, movement, showing up. Workout Wednesdays prove consistency wins.
Routines, screen limits, quality rest. Rest-Easy Thursdays change everything.
Your people matter. 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 — 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. 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.
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, journal your wins, get AI coaching, and compete with your crew.
Guided prompts that go beyond "how was your day." Reflect on what moved the needle — your entries are private and always yours.
Your personal coach reads your journal, spots patterns, and gives you feedback that's actually useful. Real insights from your real data.
A system that rewards consistency, not perfection. Earn badges for streaks, factor mastery, and personal milestones.
Invite your crew. Compete (kindly). Team accountability turns "I'll do it tomorrow" into "my crew is counting on me."
Currently in beta on iOS. Works great alone — even better with the book.
Founder and owner of Crew Fitness — a boutique fitness studio in Mobile, Alabama and Houston, Texas. Creator of the Crewathlon. Sought-after speaker. 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 first.