Sauna Rituals: How to Create a Weekly Wellness Practice (That You’ll Actually Stick To)

Let’s be honest: most wellness routines slide off the rails the second real life kicks in. Sauna has a way of staying put — steady, simple, and good for you whether or not you’ve slept, stretched, or eaten anything green this week.

We want to meditate daily, stretch every night, drink the perfect amount of water, journal, and moonlight as someone who wakes up at 5am to set intentions.

But reality looks more like:

• random bursts of motivation

• then nothing

• then guilt

• then a new planner (my daughter can attest to how many planners I have)

So let’s talk about something that actually works: building a simple weekly ritual around sauna.

Just one warm, grounding, reliably soothing ritual that helps your mind and body recalibrate every single week.

As a therapist, I see how much people need structure that feels good instead of punishing. And sauna fits that beautifully.

Here’s how to build a weekly ritual that becomes the best part of your week.

1. First: Why bother making it weekly?

Because nervous systems love consistency.

A weekly sauna ritual:

• lowers chronic stress levels

• improves sleep rhythm

• supports cardiovascular health

• resets dopamine patterns

• provides emotional decompression

• gives you something to look forward to

Also, unlike other wellness practices, it’s enjoyable. Which helps. A lot.

2. Make it easy

If a ritual requires 14 steps, a vision board, and a specific moon phase, it’s not sustainable.

A weekly sauna ritual does require a few basics:

·       drink some water

·       grab your swimsuit

·       pack a towel or robe and some slip on shoes

·       toss a cozy layer in your car for afterward

But once you’ve done that, the rest is beautifully simple:

·       show up

·       sit down

·       breathe

·       sweat

·       leave feeling like a calmer, more grounded version of yourself

That’s it. Just heat and presence.

And yes — because this isn’t Europe, clothing is not optional. So bring a swimsuit (or whatever you feel comfortable sweating in), and you’re good to go.

3. Pick a weekly day or anchor

Your brain loves anchors — a mental cue that says, “Oh right, we do this now.”

And luckily, you don’t need to choose from 47 options. You’ve already got one built in:

·       Every Tuesday at Colorado Tap House!

That’s it. Your weekly sauna ritual = Tuesdays.

It becomes automatic - like a built-in reset button you press every Tuesday.

4. Set an intention (and keep it human)

Skip the aspirational, vague intentions (“manifest abundance”), and go with something real:

• “I need 45 minutes where no one can ask me for anything.”

• “My brain has been loud and I’d like it to quiet down.”

• “I want to feel grounded again.”

• “My body needs a break.”

• “I want to sleep tonight.”

Intentions don’t need to be poetic; they just need to be honest.

5. Make it social or keep it solo (both are valid)

Some people love sauna as a community ritual — warmth, connection, shared space and conversation.

Others love to be left alone with their thoughts (or to escape their thoughts).

Your ritual can be:

• group

• partner

• solo

• a mix depending on your week

There’s no “right” way to sauna — only the way that supports your nervous system.

7. Protect the time (the same way you already to for things that matter)

We protect time for doctor appointments, work meetings, the gym, yoga classes, and all the small obligations that fill a week.

Your sauna ritual can be one of those things, too — a simple appointment with yourself. It’s time set aside because it helps you feel better, and that’s enough.

Your weekly sauna ritual

• gives your nervous system a reset

• provides structure without pressure

• creates a rhythm that feels grounding

• supports physical and emotional health

• becomes something your whole week gently leans on

  
  

It’s simple, warm, and grounding — a welcome contrast to the pace of everyday life.

If you want help building your ritual, or you just want to start showing up weekly and see what happens, I’d love to have you at a Nomadic Fire sauna night.