Creating a DIY Wellness Retreat on a Budget

By Kaye Olsson, I Start Wondering Columnist

One of the hottest trends in the travel industry right now is wellness vacations. In fact, Travel and Leisure Magazine devotes an entire issue each year highlighting resorts around the world that offer a wide range of retreat packages. These packages often feature wellness activities, spa treatments, and nourishing food in beautiful settings. They promise an opportunity to escape and recharge, but also come at a price—many cost over $1000 per night. And that’s before factoring in additional travel expenses such as airfare or gratuities. Yikes!

So, what do you do if you are craving a peaceful escape but have a limited budget?

This is the position I found myself in during that quiet lull between Christmas and New Year’s Day. After a month of hectic schedules and holiday festivities, I was in need of some self-care. But I was short on funds, so I decided to conduct my own DIY retreat. 

The Need for Retreats

But what exactly is a retreat? Jennifer Louden, author of the beautifully written The Woman’s Retreat Book*, offers this definition: "Making time and space to listen to yourself and follow what you need, what you want." 

Retreats are all about withdrawing from your normal life and day-to-day routines — be it a demanding job, family responsibilities, friendships, random obligations (or all of the above) — for a period of time dedicated to reflection, introspection, and renewal.

Today, it is predominantly women who go on retreat with men making up only about 19 percent of participants. Regardless, wellness retreats are becoming increasingly popular and it is estimated that over 524 million wellness trips are taken each year globally. 

What is driving this popularity? "Our lives are so often a blur of doing and managing and rushing," Louden says, "with no time to reflect or truly recharge." Over time, she explains, "that can take a real toll on our well-being."

There is actually some science to back up those claims. Studies reveal that taking a mental health timeout results in reduced stress, improved mood, better sleep, and greater overall life satisfaction. It may be trite but true: you must put on your own oxygen mask first before attempting to help others. There will always be demands on your time, but if you are not taking care of yourself — getting good sleep, eating well, finding ways to relax — everything else falls apart.

Creating Your Own Retreat

For my own personal retreat, I decided to use Louden’s book as a guide. It suggested the most important decision is to first select the retreat’s purpose because it will determine what sorts of activities you’ll want to engage in. Do you want to explore your creativity? Focus on your health? Give your body time to rest? 

I chose to set my intention around the concept of cleansing. To me this meant getting rid of unhealthy foods, negative thoughts, mindless habits, and general clutter in my life.

The second step is to remove distractions. Withdrawal is an essential component of a retreat so it is important to have a place where you can briefly escape everyday life. Obviously, the most cost-effective location would be your own home but if that is not possible, other options could include a state or national park campsite, an inexpensive vacation rental, or even a monastery. 

My choice was to stay home and unplug from technology by logging out of news sites, social media, email, and text messages. I turned off all my devices and allowed myself to just be alone with my thoughts, listening to my breath and truly feeling my body.

And third, once you’ve set an intention and selected a location, you can begin structuring a gentle schedule for what you’d like to do during the time in retreat. This could range from an hour to multiple days, depending on how much time you have available. It does not need to be a rigid schedule, but more of a loose outline of activities that fit with your stated intention. 

I chose to set aside three days for myself and my selected activities included soaking in a hot bath, preparing nutritious meals, decluttering closets, and walking outside in nature. I also took some time for a little pampering by giving myself a relaxing facial and a simple pedicure. 

As the retreat began, my initial observation was how time seemed to drastically slow down. Normally, hours fly by as I mindlessly scroll through the news or social media. But, alone in the stillness, minutes crawled as I paid attention to everything around me: the clouds, the sunrise, the colors of the day.

It was actually quite freeing to be released from the clock, able to move about at my own pace. Without the distractions of a screen, I was free to pay attention and be present in each moment—and to notice the sheer exhaustion in my body. So, I gave myself permission to rest. To sit still. To be.

I emerged three days later feeling refreshed and revived. 

I also gained a newfound perspective on my relationship with technology. Completely unplugging for a mere three days turned out to be more challenging than I expected and revealed how many of my daily scrolling/streaming behaviors had become deeply ingrained habits. I realized the dangerous part of our social media- and technology- saturated world is not its existence but what it distracts us from: a chance to build an intimate relationship with ourselves.

Exploring the Options

Honestly, there is not simply one “right” way to retreat. Retreats can be short or long, relaxing or energetic, local or at a remote location. What they don’t have to be is expensive. 

You may choose to use an opening and closing ritual such as lighting a candle, reading from your list of intentions, or giving yourself a hug. Journaling and responding to soul searching prompts can help to discern your authentic values. Reading is another essential element of a retreat so consider bringing along an inspirational book (or two).

Other possible activities could include meditation, yoga, mindfulness, or breath work. I personally enjoy leisurely bubble baths, soothing music, and candles. And naps! 

Schedule a massage, if your budget allows, or spend some time connecting with nature. Whatever you decide, the only definitive characteristic of a personal wellness retreat is that it is tailored to your individual needs and brings you peace.

Americans' stress levels are surging. The collective angst can take a toll — both mentally and physically — contributing to impaired cognitive function and emotional regulation, sleep problems, weakened immune systems, inflammation, and even cardiovascular risks. Retreats act like a reset button for your brain and body. They give you space to reflect, recharge, and reconnect with what matters so you can return stronger and more clear-headed. 

Therefore, I believe taking a break isn't indulgent; it is essential.

*All purchases through Bookshop benefit an independent bookstore. Proceeds from the purchase of these books will be used to support I Start Wondering's programming for women who have reached mid-life and beyond.