Insights on building positive habits, breaking bad habits, and cultivating routines that lead to lasting change. Find practical tips, advice, and real-life stories that empower you to create habits that enhance your well-being. Learn the science behind habits and start your journey toward a healthier, happier lifestyle. Elevate your daily routine and unlock the key to sustainable personal growth.
Let’s be honest. When life’s busy, messy, or just plain overwhelming, the last thing you want to do is reorganise your sock drawer or deep-clean your fridge. But here’s the truth: clutter isn’t just about stuff. It’s in your brain, your schedule, your habits, your digital life… and yep, your Tupperware cupboard too. You need a bare-minimum monthly declutter routine.
That’s where this guide comes in — the Lazy Girl’s version of a monthly reset. No pressure. No perfection. Just small, satisfying wins to help you live your best life without needing to burn sage or colour-code your entire house (unless you want to).
So if you’ve been craving a life reset, here’s your low-effort, high-impact checklist to declutter your mind, body, and home in a way that actually sticks.
You can’t feel calm if your brain is playing 27 tabs at once.
Quick Wins:
Do a brain dump in your bullet journal notebook — no structure, just vibes.
Write down the top 3 things making you feel frazzled.
Turn off notifications that make you twitchy.
Try a 5-minute meditation or breathing exercise.
These tiny mindset resets are powerful habit ideas for anyone wanting to boost mental clarity and reduce stress.
If you need inspo, try adding a few self-reflection quotes or intentions to your planner for the month ahead. Think of it as emotional exfoliation.
Want to keep the good vibes going after your declutter? These 21 daily habits are ridiculously simple and actually make you feel better fast.
Step 2: Declutter Routine for Your Body
No, not a juice cleanse. No shame spirals here, thanks.
This is about tuning into what your body needs, not punishing it.
Try These:
Stretch or walk for 10 minutes — joyful movement counts, always.
Add one extra veggie or source of protein to your day.
Drink more water (basic but elite).
Ditch expired supplements, stale snacks, or anything you “might use one day.”
These are simple, feel-good healthy habits and routines that support your body without drama. They’re the kind of good lifestyle habits that genuinely make you feel better — no full transformation required.
Step 3: Declutter Routine for Your Home
We’re not talking full-on Marie Kondo. We’re talking “5 minutes before I go feral” energy.
Quick-Start Areas:
Clear off one surface (yes, just one).
Toss/recycle 5 things you don’t use.
Tidy one “doom drawer.”
Put away the laundry pile (you know the one).
Unsubscribe from a few spammy emails while you’re at it.
Even a mini clear-out can shift your whole vibe. This is where aesthetic lifestyle tips come into play — light a candle, play a playlist, and pretend you’re the main character in a “Get My Life Together” montage.
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Step 4: Declutter Your Habits
We love a good habits list — but let’s not ignore the habits that are not serving us.
Ask Yourself:
What’s one habit that’s draining me right now?
What’s one habit that I want to do more of?
What’s one easy swap I can make this month?
This is how you start changing your lifestyle in a realistic, sustainable way. It’s not about a full overhaul — it’s about small habit changes that stack up over time.
Want to track your changes? Use habit trackers or sticky notes, or go full DIY life with a custom routine on your fridge.
Whatever works for you.
Need more feel-good ideas that don’t involve burning out? Check out my Monthly Self-Care Checklist – it’s packed with simple ways to refill your cup.
Step 5: Declutter Routine for Energy
Protect your peace like it’s your skincare stash. People, apps, routines, expectations — decluttering your energy is the ultimate flex.
Set Boundaries With:
Your calendar (you don’t need to say yes to everything)
Your phone (social media time limits = sanity savers)
Your own self-talk (you are doing better than you think)
This is one of the most underrated ways to self improve — and it has nothing to do with productivity. It’s about improving yourself by removing what doesn’t serve you.
Now that you’ve cleared some space, let’s fill it with purpose. Here’s my 5-step goal setting guide for women who are done playing small.
Final Pep Talk
You don’t need to declutter your entire existence in one weekend. This guide is here to remind you that even lazy, low-energy, small changes can create massive shifts.
This is your permission slip to do the bare minimum… and still feel so much better for it.
So grab your playlist, make a little checklist, and start with one thing today. That’s all it takes to begin making habits that support your body, clear your mind, and help you live your life with more intention and a lot less chaos.
Not the Pinterest-perfect vision board that ends up dusty by next month. Not the never-ending to-do list that makes you want to cry into your tea. I’m talking about simple, practical, life-altering goals — the kind that fix you, fuel you, and help you actually show up for the woman you’re becoming.
This post is your go-to monthly goal setting checklist — a realistic, powerful reset you can come back to every month to keep your energy focused, your brain less frazzled, and your life moving in the right direction.
We’re keeping it simple with 5 steps, loads of habit ideas, and plenty of ways to self improve that don’t require a full personality transplant. Whether you’re after a full lifestyle change or just want to stop feeling like a walking “meh,” this guide is for you.
Let’s make goal setting feel like a vibe again — not a chore.
You don’t need a magic crystal to figure out what’s next. You just need to pause and ask the right questions.
Look back on the last month and jot down a few quick thoughts in your bullet journal notebook or planner.
Try these prompts:
What made me feel good?
What absolutely did my head in?
What habits actually stuck?
This step is your “check-in” — the aesthetic lifestyle tip no one talks about. Slap on a face mask, light a candle, and reflect like the self-aware queen you are.
Step 2: Choose 1–3 Aligned Goals
You do not need a 47-item goals list.
Pick 1–3 things that actually matter — things that make you feel alive, grounded, or just more in control of your day.
Think:
One goal for your body
One for your mind
One for your environment or lifestyle
This keeps your daily habits intentional and your energy focused. You’re not doing less — you’re doing what actually counts.
Step 3: Break It Down Into Tiny Habits
Here’s where the magic happens. Take each goal and break it down into habits to change, track, and build on. You’re creating your own good habits list — one step at a time.
Example:
Goal: Improve energy
Habit: Drink 2L of water
Habit: 10-min walk after lunch
Habit: Go to bed by 10:30
These small actions are healthy habits ideas that build into momentum. It’s one of the best life tips and tricks I can give you: make your goals smaller and your wins more frequent.
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Step 4: Add It to Your Routine
A goal that isn’t scheduled is a wish. Whether you use a digital planner or go full DIY life with a wall calendar and highlighters, put your goals where you can see them.
Link new habits to things you already do (aka habit stacking) and make them feel automatic.
This is where habit trackers shine (pssst. I have a free one in my Resource Library). Watching your progress build?
Chef’s kiss.
This step turns your goals from “nice ideas” into good lifestyle habits that become part of your everyday routine.
Step 5: Review & Adjust Weekly
Each week, take 5 minutes to check in. What’s working? What’s not?
Are you hitting your stride or silently avoiding that one goal you wrote down with good intentions but zero follow-through? (We’ve all been there.)
Real change comes from course correction, not perfection. Keep it flexible. Keep it fun.
Make it feel like you.
Bonus: write yourself a quote or mantra each week that reflects how you want to feel. Stick it on your mirror or write it in your planner.
That tiny note will make you feel seen, even on the messy days.
Final Pep Talk
Monthly goal setting doesn’t have to feel like a corporate planning session or a guilt-trip waiting to happen. It’s just a way to live your life with a little more intention — and a lot more joy.
This 5-step method isn’t just a system — it’s a soft reset, a chance to align your healthy habits and routines with who you actually want to be.
You don’t need to be perfect. You just need to keep showing up, one step at a time.
Because you’re not starting over — you’re improving yourself, building good habits, and slowly creating the kind of life that feels right. The kind of life that helps you live your best life, without burning out.
Let’s be honest—mornings can be a right faff. You hit snooze too many times, stumble into the kitchen like a zombie, and before you know it, you’re running out the door with half a banana and a questionable amount of caffeine. Sound familiar? Now, if you’re on a mission to feel strong, confident, and summer-ready, your mornings need a little upgrade.
Because let’s face it—what you do in those first few hours sets the tone for your whole day. And no, that doesn’t mean a three-hour wellness routine that requires a Himalayan sunrise and a fresh green juice blessed by monks.
It means small but mighty habits that help you wake up, fuel up, and get moving without feeling like you’ve been hit by a lorry. Ready? Let’s crack on.
Your body’s just spent the whole night without water, and what do you do? Stumble towards the coffee machine like it’s life support. Look, I love a good brew as much as the next person, but your body needs water first.
The Habit: Drink a big glass of water first thing in the morning. Bonus points if you squeeze in some lemon (not for weight loss magic—just because it’s refreshing).
Why? It wakes up your system, kick-starts digestion, and helps you feel more alive before caffeine enters the chat.
Tough-love tip: If you “forget,” just leave a glass by your bed. No excuses.
2. Move Your Body (Before Your Brain Talks You Out of It)
Ever noticed how the longer you wait to exercise, the less you want to do it? That’s because your brain is sneaky. It will come up with a million excuses the later it gets. The solution? Move before you have time to overthink it.
The Habit: Do 10-15 minutes of movement as soon as you wake up. Could be stretching, a quick workout, or even a little dance around your kitchen (preferably with good music, not in silence like a weirdo).
Why? It gets the blood flowing, boosts endorphins, and makes you feel like you’ve actually achieved something before 9 AM.
Tough-love tip: If you struggle to get started, just tell yourself, “I’ll do 5 minutes”—because once you start, you’ll probably keep going.
3. Eat Breakfast That Actually Fuels You
A croissant and a latte might feel like the ultimate morning mood, but if you want to feel energised, strong, and actually full for more than an hour, you need protein, healthy fats, and fibre.
The Habit: Eat a protein-packed breakfast within an hour of waking up.
Why? A good breakfast keeps cravings at bay, helps you build muscle, and stops you from raiding the biscuit tin at 10 AM.
Quick breakfast ideas:
Scrambled eggs on wholegrain toast with avocado
Greek yoghurt with berries and nuts
Protein smoothie with banana and peanut butter
Overnight oats with chia seeds and almond butter
Tough-love tip: Skipping breakfast won’t “save calories”—it’ll just make you hangry and more likely to overeat later.
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4. Get Outside & Soak Up That Morning Light
If you’re rolling straight from bed to your desk (or sofa), you’re doing your body a disservice. Getting outside in the morning helps reset your body clock, improves sleep, and boosts mood—because who doesn’t want to feel a bit happier?
The Habit: Spend 5-10 minutes outside in the morning. Walk, stretch, drink your coffee on the balcony—whatever gets you in the daylight.
Why? Natural light regulates your circadian rhythm, which helps with energy, metabolism, and sleep.
Tough-love tip: No garden? No problem. Stand by a window and soak up the light. But let’s be real—getting outside is better.
5. Ditch the Social Media Scroll First Thing
Rolling over and doom-scrolling through Instagram before you’ve even sat up is not a productive start. It’s like inviting 100 strangers into your brain before you’ve even had a sip of water.
The Habit:No social media for the first 30 minutes of your morning.
Why? Your brain needs a calm, focused start—not an overload of other people’s lives before you’ve even started yours.
Tough-love tip: If your alarm is on your phone, turn it off and put it down. Your notifications can wait.
6. Plan Your Meals (So You Don’t End Up Eating Whatever’s Closest)
You know what derails healthy eating? Having no plan and getting so hungry that you’d eat the first thing you see—whether that’s a nutritious meal or an entire packet of biscuits.
The Habit: Take 2 minutes in the morning to plan what you’re eating for the day.
Why? A little planning stops last-minute bad choices, saves time, and keeps you on track without overthinking.
Tough-love tip: You don’t need a full meal prep spreadsheet—just have a rough idea so you’re not guessing when you’re hungry.
7. Set One Goal for the Day (Yes, Just One)
Feeling overwhelmed before the day has even started? That’s because your to-do list is longer than a motorway. Instead of stressing, just pick one main goal.
The Habit: Write down one key thing you want to accomplish today.
Why? It keeps you focused, productive, and stops you from flitting between 50 unfinished tasks.
Tough-love tip: If you achieve more, great. But even on a chaotic day, if you get that one thing done, you’ve made progress.
Your Ultimate Summer Body Plan – Don’t Miss These!
The Bottom Line: Mornings Set the Tone for Your Summer-Ready Body Goals
If you want to feel summer-ready, strong, confident, and energised, your mornings matter. You don’t need to overhaul your life—just build small, powerful habits that set you up for success.
So, drink your water, move your body, eat a solid breakfast, and for the love of all things good—stop scrolling first thing in the morning.
Start your day right, and you’ll be summer-ready in no time.
We’re nearly at the end of 2024, and we’re all out here promising ourselves that 2025 will be the year we nail a healthy lifestyle. A year of good habits, glowing skin, and feeling like the main character in a Jane Austen novel (but, you know, with better snacks and WiFi).
But let’s be honest, keeping up the motivation for a healthy lifestyle is harder than trying to eat soup with a fork. Life gets busy, we get knackered, and suddenly it’s Netflix and takeaway every night. Sound familiar?
Don’t worry. I’ve got you. Here are 25 tips for women to smash your 2025 goals and finally build the lifestyle habits that make you feel like the strong, healthy queen you truly are. Let’s do this!
1. Set a Goal That Excites You
Not just “lose weight” or “get fit.” Pick something juicy, like smashing a 5K, learning to lift heavy, or nailing a new calisthenics move (I’m hoping 2025 is the year I finally do a pull-up!).
Struggling to stick to your goals? Learn how to shift your mindset and achieve breakthrough results with the powerful ‘Be, Do, Have’ approach.
Get clear on why you want this. Better health? More energy? Feeling confident? Stick it on your fridge as a daily reminder.
3. Start Small, Win Big
Rome wasn’t built in a day, and your new healthy lifestyle habits won’t be either. Start with one or two easy habits to start—like drinking more water or walking 10 minutes a day.
Think beyond just exercise and food. Incorporate holistic lifestyle practices like mindfulness, stretching, or a bit of yoga to balance your physical wellness and healthy mind.
5. Meal Prep Like a Boss
Tired of last-minute takeaways? Prep simple meals packed with holistic nutrition to keep your energy up and your bank account happy.
Meal prep feeling overwhelming? Follow this simple guide to plan your meals with ease and save time during the week.
Hate the gym? Don’t go! Dance, hike, paddleboard, or find a quirky women’s health and fitness class like aerial yoga. If it makes you smile, it’s a win.
If workouts feel like a chore, it’s time to switch it up! Discover fun and joyful movement ideas that make exercise something to look forward to.
8. Sort Out Your Sleep
Your body can’t thrive without rest. (A very important one for me after struggling with postpartum insomnia earlier this year). Aim for 7-9 hours a night. No doom-scrolling in bed, alright?
9. Switch to a Holistic Diet
Add more whole foods, fruits, and veg to your plate. No need to go full rabbit, but balance is key for healthy holistic living.
Looking to build a balanced and sustainable diet? Dive into this guide to holistic nutrition for a healthier, more energised you.
10. Make Self-Care Non-Negotiable
Self-care activities aren’t just bubble baths (though they’re fab). Prioritise quiet time, skincare, or even an afternoon nap if you need it.
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11. Stay Social and Supportive
Surround yourself with women who inspire you to grow. Strong, healthy women build each other up!
12. Track Your Wins
Use a journal or an app to jot down your victories, big and small. Progress photos and non-scale victories (like better sleep or energy) are pure motivation gold.
13. Ditch All-Or-Nothing Thinking
Missed a workout? Ate pizza? So what? It’s called balance, darling. Move on and keep smashing it. Check out my post on ditching All-or-Nothing Thinking here!
14. Try Something New Every Month
Keep the excitement alive! Whether it’s a fitness class, cooking a new recipe, or a crafty wellness inspiration project, change it up.
15. Invest in Your Health
Treat yourself to comfy trainers, a quality blender, or even a session with a women’s health care specialist. Your health is worth it.
16. Snack Smart
Keep these healthy life tips and tricks handy. Prep fruit, nuts, or protein bars so you’re not raiding the biscuit tin when hunger strikes.
17. Focus on Physical Wellness
Strengthen your body with a mix of cardio, strength training, and flexibility work. Think wellness fitness meets fun!
Need a mindset shift to stay active? Discover how an active mindset can fuel your fitness and motivation to keep moving in this post.
18. Be Kind to Your Ears
Weird one, I know – but ear health matters too! Turn down the volume on your headphones and protect your precious hearing.
Listen, love, you’ve got this. Nobody’s perfect, and that’s not the goal. A healthy lifestyle is about feeling good in your skin, staying motivated when life gets tough, and living a life you’re proud of.
Pick a couple of tips, start today, and let 2025 be the year you absolutely smash it. I’m cheering for you every step of the way! 🚀
Imagine your ideal weekend routine – you wake up to a sparkling, calm space, then tackle a healthy morning routine.
Next, you breeze through your daily routine planner, and finally, you feel like the absolute queen of organisation.
Sounds dreamy, right? However, instead, you’re staring down a messy room and a pile of tasks you kept putting off.
Not exactly That Girl vibes, is it?
So now, let me be your weekend bestie and give you a kick in the right direction!
Together, we’re about to turn your weekends into the ultimate reset – one that leaves you feeling energised, organised, and ready to take on Monday with confidence.
Thus, say goodbye to the “I’ll do it later” mentality and hello to the weekend routine that’s going to change everything.
Are you in? Let’s go!
1. Saturday Morning: Start with That Morning Routine
Alright, first, grab your water bottle, set that alarm, and let’s get cracking! After all, That Girl doesn’t hit snooze a million times.
Nope.
She’s up and ready to start her day, making her morning routine for the weekend all about calm vibes and a healthy start.
First Up: Hydrate and Meditate
To start, begin your morning with a big glass of water (bonus points if you add lemon) and a quick meditation.
In just five minutes, you can set your intentions for the weekend – what do you want to accomplish? How do you want to feel?
Finally, light a candle, add some fresh flowers, or rearrange a few items.
Not only will this create an aesthetic weekend moment, but it will also make your space look cute!
Creating an organised, calm space is just one piece of the puzzle. For tips on how to turn small changes into lasting habits, have a read of How to Create Habits That Stick—you’ll thank yourself later
3. Self-Care Saturday Afternoon: Glow Up Weekend Vibes
Now that your space is sparkling, it’s time to focus on YOU.
Moreover, this is the fun part – a mini self-care day schedule just for you to relax, recharge, and feel fabulous.
DIY Spa Time
First of all, break out your skincare routine! Then, pop on a face mask, exfoliate, and take a long shower or bath.
Since this is all about feeling like a new woman, make it luxe and special.
Sunday is all about setting yourself up for a productive week without actually working, you know?
So, let’s get that perfect weekend morning routine going!
7:30 Morning Routine Weekend Style
To begin with, set the tone early with a gentle start, whether that’s coffee on the sofa, a good book, or a walk outside. Therefore, enjoy the quiet, unhurried vibes.
Things to Add to Your Daily Routine
After that, think about small habits you can carry through the week.
For instance, maybe it’s keeping your desk organised, doing a nightly tidy-up, or prepping your meals.
As a result, these little changes = big impact!
Plan for the Week Ahead
Finally, use a daily routine planner to map out your top tasks and goals for the week.
Hence, get clear on what you want to achieve and where you’ll focus your energy.
5. Sunday Evening Wind-Down: Get Ready for Monday Like That Girl
You’ve had a fab weekend, so let’s make sure you finish strong.
As a result, no Sunday scaries here – just a relaxed, That Girl summer day routine kind of evening that leaves you feeling refreshed.
Finally, get to bed at a decent hour so you can hit Monday with all the energy of someone who’s nailed their weekend routine.
Above all, aim for a proper night’s rest, and don’t forget to set your alarm for that healthy morning routine start!
If you’re ready to stay consistent with your new habits, why not join my 75 Medium Challenge? It’s all about creating sustainable, feel-good routines, with a free printable tracker to help you stay on course.
So there you have it, love – the weekend routine that’ll leave you feeling like That Girl, ready to take on whatever life throws at you.
By turning your weekend into a mini-reset, you’re not only getting organised and prepped but also giving yourself the gift of calm, confidence, and a head start on the week.
This isn’t just about looking good on the outside but also feeling fab on the inside too.
Are you ready to make every weekend a glow-up? Let’s do this!
Your fall morning routine can either be magical or… well, an excuse to stay under the duvet forever.
But we’re not here for that kind of vibe.
We’re here to embrace those crisp, cool mornings and turn them into opportunities to take care of ourselves, build habits that make us feel fab, and set the tone for the rest of the day.
Whether you’re working on your morning self-care routine or just looking for fall morning routine ideas, these 13 simple habits will get you feeling cosy, energised, and ready to slay the day.
Fall self-care starts with the simple things. One of the easiest ways to feel refreshed in the morning? Open those windows, no matter how chilly it is outside.
Let the cool autumn breeze in, and suddenly, you’re feeling more awake and alive. It’s a super simple habit, but trust me, it works wonders.
Pro Tip: Pair this with your first cup of coffee or tea and take a moment to breathe it all in.
2. Sip on something warm (pumpkin spice, anyone?)
No fall morning routine is complete without a warm drink in hand. Whether you’re team coffee or prefer a soothing tea, make it a little ritual.
Take that moment for yourself to savour the warmth.
And if you want to lean into the season? Pumpkin spice all the way!
Pro Tip: Get creative with your morning drinks! Try something new like spiced chai or hot apple cider.
3. Stretch it out
Look, your body’s been resting all night (hopefully), so give it a good stretch in the morning.
Fall mornings can make you feel a bit sluggish, but a quick stretch is the perfect way to wake everything up.
It doesn’t have to be a full-on yoga session—just a few gentle moves to get the blood flowing.
Pro Tip: Stretch while the kettle’s boiling. It’s a small habit, but it makes a big difference.
This season can be an invitation to slow down, and sometimes, all we need is a gentle nudge to prioritise ourselves. For a few autumn-inspired self-care ideas that are all about slowing down, check out this post.
4. Brisk walks for the win
If you’ve got time, take a brisk walk outside. Autumn mornings are perfect for a quick stroll.
The air is crisp, the leaves are turning, and you’ll feel like you’ve already accomplished something.
Plus, it’s a fab way to get your morning self-care in before the day gets too hectic.
Your morning workout is only as smooth as your prep. Don’t waste time hunting for gear—check out my list of gym bag essentials to get everything packed and ready the night before
5. Layer up for ultimate comfort
Cosy mornings are all about the layers. Whether you’re staying home or heading out, wrap yourself up in your favourite jumper, scarf, or fluffy socks.
The goal?
To feel as comfy as possible while tackling your morning routine ideas.
For the ultimate cosy fall morning, why not treat yourself to a little extra self-care? Check out my guide on building the perfect self-care Boo Basket—it’s the best way to add some spooky fun and relaxation to your autumn routine!
6. Candles, because why not?
Candles just scream cosy, don’t they? Light a couple of autumn-scented candles (like this one!) as part of your fall morning routine and instantly feel the vibe shift.
You’ve gone from “meh” to magical with one flick of a lighter.
Pro Tip: Go for scents like cinnamon, clove, or vanilla to really bring those autumn vibes into your space.
7. Take a deep breath (and actually enjoy it)
Fall self-care isn’t just about the external stuff. It’s about taking a moment to breathe and connect with yourself.
Whether you’re into mindfulness or just need a minute of quiet, taking a deep breath of that crisp autumn air is like a reset button for your brain.
Pro Tip: Stand by the window or step outside and take five slow, deep breaths. It’s the easiest way to centre yourself for the day ahead.
8. Embrace slow mornings
Here’s the thing: not every morning has to be rushed. Especially in the fall, it’s nice to have a routine that lets you slow down a bit.
Whether it’s spending a few extra minutes in bed with your coffee or taking your time with breakfast, give yourself permission to slow it down.
Pro Tip: Don’t guilt yourself for taking it easy. It’s part of your morning self-care routine!
9. Journal it out
Writing down your thoughts in the morning is a brilliant way to clear your head and get ready for the day.
Whether it’s a quick brain dump or setting an intention for the day, journaling in the morning is like mental decluttering.
Pro Tip: Keep it simple. You don’t need to write a novel—just jot down whatever comes to mind, even if it’s random.
10. Create a cosy nook
Every cosy fall morning routine needs a little sanctuary. Find a corner of your home that’s just for you—a spot where you can enjoy your coffee, read a book, or simply relax.
Bonus points for fairy lights, fluffy blankets, and a good book.
Pro Tip: Make your nook as inviting as possible. This is your space for unwinding and recharging.
11. Set a mini goal for the morning
Mornings are a great time to tick off a small win before the day gets hectic. It could be something as simple as drinking a glass of water, responding to an email, or reading a chapter of a book.
Mini goals help you start the day feeling accomplished.
Self-care means more than just face masks (although, yes please). Take a moment in the morning to check in with yourself emotionally.
How are you feeling? What do you need today?
A quick check-in can make all the difference in how you approach your day.
Pro Tip: Try asking yourself, “What do I need today?” and make that your focus.
13. Laugh off the chaos
Not every morning is going to go perfectly, and that’s totally fine. The key is to laugh off the little hiccups—whether it’s a coffee spill or a bad hair day.
Laughing at the chaos will instantly turn your morning around and set a positive tone for the rest of the day.
Before we conclude the perfect fall morning routine, why not embrace the full autumn magic? Check out my fall bucket list for cosy ideas like pumpkin picking and roasting chestnuts to make the most of the season!
There you have it—13 simple habits to create the ultimate cosy fall morning routine. Whether you’re a morning person or not, these small tweaks will make your mornings feel a little more special and a lot more productive.
So, what are you waiting for? Go grab that cup of coffee and make your mornings count!
Starting new habits? Easy as pie. Want to create habits that stick though? That’s where things get interesting. We’ve all had that burst of energy, haven’t we? You know the one—when you’re all fired up, setting goals left, right, and centre, only to hit a wall two weeks later and think, “What was I doing again?”
The thing is, habit-building is not about willpower. Nope. It’s about being smart and setting up small, no-fuss actions that fit right into your everyday life. Whether you’re giving yourself a good ol’ life overhaul or just trying to get your act together, it’s these teeny-tiny habits that make all the difference.
If you’re fed up with the whole start-stop cycle and finally ready to stick to something, you’re in the right place. Let’s crack on with how to create habits that stick like superglue.
Step 1: Start Small (No, Smaller Than That) and Be Consistent
The number one mistake I’ve made—and let’s be honest, we’ve all done it—is going too big, too fast. You think, “Right, I’m going to overhaul my life, sort out everything, all at once.”
And guess what?
It’s not sustainable.
Here’s the secret: you don’t need to change everything overnight. Start small.
Like, ridiculously small.
Want to kick off a new morning routine? Forget about an hour-long workout or cooking a full-on breakfast from scratch.
Just start by drinking a glass of water when you wake up or doing 5 minutes of stretching. I’m serious—5 minutes.
And track it. I’m telling you, having a visual reminder, like a habit tracker, does wonders. It’s like giving your brain a little high-five every time you stick with it.
Trust me, on days when you’re ready to sack it all off, that little visual progress? It keeps you going.
It’s so much easier to create habits that stick when you know why you’re doing something. Like, seriously. Your habits should feed into a bigger picture.
Whether it’s your health, personal growth, or smashing it in your career, those small daily actions are the fuel.
For me, it was getting my health in order. I had to connect the dots between my little habits and the bigger goal of feeling better in my skin, both physically and mentally.
It wasn’t just about losing weight—it was about showing up for myself every single day.
Those morning runs? They weren’t just about exercise; they were my time to clear my head and reset.
Step 4: Track Your Progress Like a Hawk (And Celebrate!)
Keeping a habit tracker has been one of the biggest game-changers for me. Whether it’s fitness, journaling, or even just taking time for myself, tracking gives me that little nudge to keep going.
And don’t forget to celebrate. I used to skip this part—who has time, right? But celebrating small wins, even if it’s just a mini fist-pump moment, keeps you motivated.
You don’t need to wait until you’ve hit the big goal to pat yourself on the back. Did you hit your habit for 10 days straight?
Here’s the thing—life���s messy. There’s no such thing as a perfect routine, and that’s fine.
You’ve got to roll with the punches, make adjustments, and keep moving. If you skip a day, don’t throw your toys out the pram.
Just pick up where you left off.
Final Thoughts: Let’s Create Habits That Stick
Building habits is the backbone of change, full stop. You want to change your life? It starts with those daily, seemingly small actions.
Whether it’s a self-improvement challenge, getting fit, or just sorting out your routine, habits are where it all happens.
So, let’s ditch the all-or-nothing mindset! Keep your habits small, doable, and consistent. You’ll be amazed at how far you can go when you stop overwhelming yourself and just keep going, one tiny step at a time.
The importance of starting small and being consistent is supported by the idea that good habits, once established, can become automatic behaviours that don’t require constant willpower. This allows for long-term goal achievement by bypassing the need for daily motivation or self-control (Fiorella, 2020).
Another study confirms that individuals with higher self-control don’t necessarily exert more effort but rely on established habits to achieve their goals, indicating that habits mediate between self-control and positive outcomes (Galla & Duckworth, 2015).
Habits are a critical mechanism that allows people to regulate behaviour and achieve long-term goals without relying heavily on willpower. The formation of habits can support goal-directed behaviour, and their automaticity helps individuals maintain actions like healthy eating and regular exercise (Aarts & Dijksterhuis, 2000).
Habit tracking and celebrating progress have been shown to reinforce goal adherence. Studies indicate that people who track their behaviour or create simple, manageable goals are more likely to maintain their habits, leading to improved outcomes in areas like weight loss or physical health (Cleo et al., 2017).
Tailoring routines to individual preferences and making adjustments when life circumstances change has been highlighted in long-term health habit studies. In one example, participants emphasised that small, personalised changes were key to their success over time (Følling et al., 2022).
We’ve all been there—totally fired up after watching a TED talk or scrolling through an Instagram feed full of ripped fitness influencers. You’re ready to conquer the world, right? But then… the next morning rolls around, and suddenly, that fire fizzles out faster than your Yankee Candle. ????♀️Sound familiar? Yeah, we’ve all been there. That’s why we need to focus on consistency over motivation.
Motivation is great and all, but it’s like that flaky friend who shows up only when there are free drinks. One minute it’s there, and the next, it’s ghosting you. So, what’s the real hero of this story? Consistency. Yep, the unsung hero that gets you from point A to point B—even when you’re not feeling it.
But how do you stay consistent when motivation packs its bags and goes on an extended holiday? Let’s get into ‘Consistency Over Motivation: 5 Ways to Stay on Track‘ for some tried-and-true tips to keep you on track!
1. Start Small, Like REALLY Small
We’re talking baby steps, people. Don’t go from 0 to 100 in a day because, let’s be honest, that’s a one-way ticket to burnout town. Instead:
Set mini-goals: Think of something so small that you’d feel ridiculous not doing it. Want to get fit? Start with a 5-minute walk. Want to read more? Start with one page.
Studies show that breaking down larger goals into smaller tasks can enhance progress and psychological well-being. This approach prevents burnout and keeps individuals engaged with their goals over time (Sheldon & Kasser, 1998).
2. Create a Routine (and Make it Non-Negotiable)
You know how brushing your teeth is non-negotiable? Your goals should be too. Here’s how:
Set a specific time: Make your new habit part of your daily routine. Same time, same place, every day. Whether it’s writing, exercising, or even just meditating, lock it in like your life depends on it.
Automate the process: If you can set it and forget it, do it. Set reminders, and alarms, or even enlist an accountability buddy who can give you the friendly nudge you need. Or a not-so-friendly nudge if that’s what it takes!
I’ve got ADHD, so I totally get how tricky it can be to stay on top of routines. You can read more about ADHD routines in this post: ADHD Morning Routines: Kickstart Your Day with Energy. I’ve recently started using Notion to keep track of my habits and routines—it’s an amazing tool! In fact, I’m putting together a Notion template to help you do the same. So stay tuned, because it’ll be available to my subscribers soon!
Establishing a routine that makes goal-oriented activities non-negotiable leads to better long-term adherence to those goals, especially when motivation wanes (Verner-Filion et al., 2020).
3. Plan for the “Meh” Days
We all have those days when everything feels like dragging a giant boulder uphill. When those days hit, here’s what you need to do:
Have a backup plan: Going back to routines, it can really help to have different versions of your routine based on your energy levels. Think of it as having a low-energy, likely, and ideal version of your day. For example:
Low-Energy Morning Routine: Just the essentials—like rolling out of bed, brushing your teeth, and doing 5 minutes of meditation. Maybe you’re not feeling breakfast, so you grab a quick smoothie or snack.
Likely Morning Routine: A bit more involved—getting up, doing a short workout or walk, making a simple breakfast, and maybe squeezing in some journaling or reading. It’s realistic for most days but doesn’t push you too hard.
Ideal Morning Routine: When you’re feeling on top of the world—your full workout, a healthy breakfast, time to journal, meditate, and maybe even knock out a few tasks before the day really gets going.
By having these versions ready to go, you’re more likely to stay consistent, no matter how you’re feeling.
The concept of having different versions of a routine depending on energy levels is consistent with findings that flexibility and adaptability in goal-pursuit strategies are crucial for maintaining consistency, especially on low-energy days. This approach helps individuals stay on track even when they’re not at their best (Datu et al., 2018).
Give yourself grace: If you miss a day, don’t let it spiral into a week. Missed one day? No biggie. Two days? OK. But Three days? Now we’re in dangerous territory. Get back on the horse as soon as possible. Check out my post ‘Self-Discipline Importance: Willpower Inspired by David Goggins‘ if you need some help lighting the fire underneath you!
4. Track Your Progress (And Make it Fun!)
Humans love progress, and seeing it in black and white can be a massive motivator.
Use a habit tracker: Whether it’s a tool like Notion, an app or a good ol’ fashioned calendar, mark off each day you stick to your habit. Seeing those checkmarks line up? Sooo satisfying.
Reward yourself: Hit a milestone? Treat yourself to something that makes you happy. A new book, a spa day, or even just a lazy day off. You earned it!
The satisfaction derived from tracking progress and seeing tangible results has been shown to enhance motivation and adherence to long-term goals. Immediate rewards, like seeing progress in a habit tracker, can be more effective at maintaining consistency than delayed rewards (Woolley & Fishbach, 2017).
When the going gets tough, the tough remember why they started.
Visualise your goals: Keep a vision board or a note on your phone with the reasons you started this journey in the first place. When motivation dips, your “why” will be the thing that keeps you moving forward. Sorry for constantly pitching my Notion template (It’s my current hyper-fixation), but it does include a vision board!
Check-in with yourself: Regularly ask, “Is this still important to me?” If the answer is yes, let that fuel your consistency. If the answer is no, maybe it’s time to pivot.
One study that supports the idea of “remembering your why” in achieving long-term goals is the research by Vansteenkiste et al. (2014). This study emphasises that understanding and reflecting on the underlying reasons (“why”) behind one’s goals—particularly autonomous reasons—can significantly impact the success of long-term goal pursuit.
Motivation is like that friend in the group chat who’s all in for a weekend trip, and then flakes when the time comes to start booking! Consistency, on the other hand, is the dependable friend who’s always there when you need them. It might not be as glamorous, but it’s the secret sauce to making real, lasting changes in your life.
So, the next time you’re waiting for motivation to strike, remember this: Consistency over motivation. It’s consistency that gets the job done, one small, determined step at a time. ????
You’ve got this!
Further Reading
Consistency over Motivation: The idea that consistency is crucial for achieving long-term goals is supported by research showing that consistency in decision-making and goal pursuit is vital for long-term success. This includes maintaining consistent effort and interest over time, which is often more reliable than fluctuating motivation (Datu, Yuen, & Chen, 2018). Consistent actions, even in the absence of strong motivation, can lead to better outcomes in personal and organizational contexts (Argandoña, 2008).
Let’s talk about something we all have dealt with at some point: the afternoon slump. You know, the one that hits around 2 or 3 PM when your energy levels take a nosedive, and you start feeling like you could use a nap under your desk? Believe me, I’m no stranger to an afternoon slump. But there’s a way to power through it without reaching for another cup of coffee or something sugary. The secret lies in having solid afternoon routines.
I’m here to share some tried-and-true habits that can help you recharge and sail through the rest of your day with energy to spare. So, whether you’re at work, taking care of the kids, or juggling a million tasks at once, these tips are for you. Ready to feel more energised and productive? Let’s get into ‘Recharge Your Day: Effective Afternoon Routines for More Energy’.
The Science Behind the Afternoon Slump
It’s not just in your head; there’s real science behind it! Our bodies follow a natural rhythm called the circadian cycle. This cycle controls when we feel awake and when we feel sleepy. (Folkard et al., 1985), (Dijk et al., 1992).
Typically, there’s a dip in our alertness somewhere between 1 PM and 3 PM. Add in the fact that our bodies are also digesting lunch around this time, and you’ve got a recipe for feeling sluggish. (Wyatt et al., 1999).
As someone with ADHD, I’m no stranger to burnout and pretty frequent energy slumps. ADHD can make it even harder to maintain focus and energy, especially in the afternoon when my brain seems to want to switch off completely. I’ve learned the hard way that if I don’t manage my energy levels, I’m prone to burnout. It’s been a journey, but finding the right habits to recharge my batteries has made a world of difference.
So, what are the symptoms of this slump? You might find yourself yawning, your concentration starts to wane, and you begin to daydream about your cosy bed. It’s completely normal, but ignoring it can lead to decreased productivity and moodiness. (Akerstedt & Gillberg, 1981)(Monk et al., 1983).
Understanding this slump is the first step to tackling it head-on. By tweaking our afternoon routines, we can keep that energy dip at bay and stay on top of our game.
Assess Your Current Afternoon Routines
Let’s take a moment to reflect on what’s going on during your afternoons right now.
Start by paying attention to your daily habits. Do you often find yourself reaching for an extra coffee or a sugary snack just to get through the day? Or maybe you push through without any breaks, thinking you’ll power through the fatigue?
Here’s a fun little exercise: try keeping a journal for a few days. Note down what you do after lunch, how you’re feeling, and what your energy levels are like. Look for patterns. Are there certain activities that make you feel more drained? Or maybe some that give you a surprising boost? Journalling is great any time of the day, if you want to utilise journalling more, see my posts ‘Morning Journal Prompts: Set The Tone For A Successful Day‘ and Night Journal Prompts: End Your Day With Positive Thoughts.
When I first did this, I noticed that I was often skipping proper breaks, and by 3 PM, I was completely wiped out. Recognising these habits is the first step in making positive changes. Once you see where your routine might be letting you down, you can start to adjust it.
Hydrate and Nourish Your Body
Now that we’ve got a handle on your current routine, let’s talk about one of the easiest and most effective ways to boost your afternoon energy: hydration and nutrition.
First up, is hydration. It’s amazing how much water can influence your energy levels. Dehydration, even mild, can leave you feeling tired and foggy. So, make it a habit to drink water throughout the day. I like to keep a water bottle in sight and aim to refill it at least a couple of times before the day is over. (Kelly et al., 2012)(Nakamura et al., 2020).
Next, is snacking. Reaching for sugary snacks might give you a quick energy spike, but it’s usually followed by a crash that leaves you feeling worse. Instead, opt for snacks that provide steady energy. Think about things like nuts, fresh fruits, yoghurt, or whole grains. These foods have a good balance of protein, healthy fats, and fibre that keep your energy levels stable. (Carroll et al., 2019).
Here are a few of my favourite go-to snacks:
A handful of almonds or mixed nuts: Perfect for a quick and easy snack that’s packed with protein and healthy fats.
Apple slices with peanut butter: A delicious combination that offers fiber and protein.
Greek yoghurt with a sprinkle of granola: Creamy, satisfying, and full of nutrients.
Whole grain crackers with cheese (or marmite, if you’re a fan): Simple, tasty, and keeps you going till dinner.
When you feel that post-lunch lethargy creeping in, try out some easy exercises in your routine. It doesn’t have to be anything intense—a quick stretch or a short walk can make a big difference. Here are a few simple ideas:
Stretch it out: Stand up and do a few stretches right at your desk. Reach for the sky, touch your toes, and twist your torso. It helps get the blood flowing and loosens up those muscles that have been sitting still.
Take a walk: If you can, step outside for a quick walk. Even a 5-minute stroll around the block can boost your mood and energy levels. If going outside isn’t an option, walk around your office or home.
One thing that’s helped me is my FitBit watch reminding me to move every hour. When it goes off, I take a couple of minutes to stand up, stretch, or walk around. I get a nice little reward feeling when completing my 250 steps every hour.
Remember, the goal is to get your blood pumping and break up the monotony of sitting. You don’t need to sweat it out or dedicate a lot of time—just a few minutes of movement can make all the difference in powering through the rest of your day. If you’re struggling to find exercise you enjoy, check out my posts:
So next time you’re feeling sluggish, don’t just sit there—get up and move! Your body (and your mind) will thank you.
Mindfulness and Mental Breaks
Just like our bodies need a break, our minds do too—especially during that mid-afternoon slump. Incorporating mindfulness and mental breaks into your afternoon routines can work wonders for your energy and focus.
First, let’s get into mindfulness. Taking a few moments to breathe deeply and centre yourself can really help clear the mental fog. Here are a few techniques to try:
Deep breathing: Sit comfortably, close your eyes, and take slow, deep breaths. Inhale through your nose, hold for a few seconds, and exhale through your mouth. Repeat this for a couple of minutes to feel more relaxed and refreshed.
Mini-meditation: Find a quiet spot, close your eyes, and focus on your breathing or a calming image. Even just five minutes can help reset your mind. If you’re new to meditation, there are plenty of apps like Headspace or Calm that offer guided sessions.
Progressive muscle relaxation: Starting from your toes and working your way up, tense each muscle group for a few seconds, then release. This can help reduce physical tension and calm your mind.
If you can, consider a short nap. Sometimes, a quick power nap of 10-20 minutes can do wonders for your energy levels. Just make sure not to sleep too long, or you might wake up feeling groggy.
When you’re feeling overwhelmed or stuck, taking a mental break can be just what you need. Step away from your work, give yourself permission to disconnect for a bit, and do something that relaxes you. This could be reading a few pages of a book, listening to a favorite song, or even doodling on a notepad.
These mindfulness practices and mental breaks are like a mini-vacation for your brain. They help you return to your tasks with a fresh perspective and renewed energy.
Reorganise Your Work Environment
It might not seem like a big deal, but the environment you’re in can hugely impact your energy levels and productivity. A cluttered desk can lead to a cluttered mind, making it even harder to power through that afternoon slump.
Here’s what you can do to create a more energising workspace:
Declutter your desk: Spend a few minutes tidying up. Put away any unnecessary items, organise your papers, and give your desk a quick wipe down. A clean, organised space can make you feel more in control and less overwhelmed.
Add a touch of nature: Fun fact about me, I love houseplants – and I probably have way too many. Plants not only brighten up your area but can also improve air quality and boost your mood.
Personalise your space: Add some personal touches that make you happy. This could be photos of family, friends or pets, inspiring quotes, or colourful stationery. Surrounding yourself with things that bring you joy can help lift your spirits.
Adjust your lighting: Natural light is the best, so if you can, set up your workspace near a window. If that’s not an option, use a desk lamp with warm light to create a cosy, inviting atmosphere. Good lighting can reduce eye strain and help you stay more alert.
Keep essentials within reach: Make sure you have everything you need close by. This includes water, snacks, your planner, and any tools you use regularly. This way, you won’t waste energy searching for things and can stay focused on your tasks.
Plan and Prioritise
Having ADHD means I often struggle with staying on track, but having a clear plan can really help me manage my day better. Here’s what I’ve found works for me:
Make a To-Do List: It might seem basic, but writing down everything I need to do really helps me stay focused and organised. Here’s how I make my to-do list effective:
Write It Down: I start my afternoon by listing everything I need to accomplish. It doesn’t matter if it’s big or small—just getting it all out of my head and onto paper (or a digital list) makes a big difference.
Prioritise: Once I have my list, I figure out what’s most important. What needs to be done today? What can wait? I highlight or number my tasks to ensure I tackle the most critical ones first.
Break It Down: Big tasks can feel overwhelming, especially in the afternoon when my energy dips. One ADHD tip that helps me the most is writing down the absolute smallest first step—even if it sounds silly. Breaking larger tasks into tiny, manageable steps makes them less daunting and easier to start.
Time Block: Time blocking creates a sense of urgency and helps me stay on track. Knowing I have only a set amount of time for each task keeps me focused and boosts my productivity. Plus, it prevents me from spending too much time on any one thing when I get hyperfocused.
To keep things interesting and avoid burnout, try the Pomodoro Technique. Work for 25 minutes, then take a 5-minute break. After four cycles, take a longer break (15-30 minutes). This method keeps your mind fresh and focused.
Tools to Help with Planning and Prioritising
Planners and journals: Good old pen and paper can be incredibly effective. This one is great if you want to use time-blocking.
Digital tools: Apps like Todoist, Trello, or Asana can help you organize tasks and set reminders.
Calendar blocking: Use your digital calendar to block out time for specific tasks, ensuring you stick to your plan.
I know I’ve used my ADHD as an example a lot, but these tips can help anyone. Whether or not you have ADHD, writing a to-do list, prioritising tasks, breaking down big projects, and time blocking are effective strategies to stay organised and productive throughout the day. (Burke et al., 2014)(Wennberg et al., 2017)(Proudfoot et al., 2009)
Light and Sound Adjustments
The right lighting and sound environment can do wonders for your energy and focus.
Light It Up
Natural light is your best friend when it comes to staying alert and energised. If you’re lucky enough to have a window nearby, make sure to open those curtains and let the sunshine in. Natural light helps regulate your body’s internal clock, keeping you more awake and alert.
But what if you don’t have access to natural light? No worries! You can still optimise your lighting with these tips:
Use a desk lamp: Opt for a lamp with adjustable brightness. Warmer light can create a cosy atmosphere, while cooler light can make you feel more awake.
Position your light correctly: Avoid harsh overhead lighting that can cause glare. Instead, place your lamp at an angle to reduce eye strain and shadows.
Consider a light therapy lamp: Light therapy lamps, like this one, mimic natural daylight and can be especially helpful during darker months or if your workspace lacks windows.
Sound Matters
The right sounds can help you stay focused and even boost your mood. Here are some ideas to create an ideal auditory environment:
Background music: Soft, instrumental music can enhance focus without being too distracting. I’m a big fan of orchestral movie soundtracks (my favourites are Harry Potter, Lord of the Rings, and How to Train Your Dragon).
White noise: If music isn’t your thing, white noise can drown out distracting sounds and help you concentrate. There are plenty of white noise apps and machines out there to choose from.
Nature sounds: Ocean waves, rainfall, or birds chirping can create a calming atmosphere. These sounds can help reduce stress and improve focus.
Noise-cancelling headphones: If you work in a noisy environment, noise-cancelling headphones, like these ones, can make a big difference. They help block out distractions so you can stay in the zone. Or if you’re just trying to limit distractions but still need to hear certain things, I highly recommend these Loop Earplugs.
Personally, I find that a mix of natural light and some soft background music keeps me feeling energised and focused throughout the afternoon. Experiment with different lighting and sound setups to see what works best for you.
Adjusting your light and sound environment might seem like a small change, but it can have a big impact on how you feel and work.
Social Connections and Breaks
Now, let’s talk about one of the most enjoyable ways to recharge in the afternoon: connecting with others. This is one of the things I miss most about working in an office. Taking a break to socialise can boost your mood and energy, making the rest of your day more enjoyable and productive.
Importance of Social Interactions
Humans are social creatures, and interacting with others can provide a mental boost. A quick chat with a friend or colleague can help break up the monotony and provide a refreshing change of pace. Here’s how you can incorporate social breaks into your afternoon routines:
Quick Check-Ins: Take a few minutes to catch up with a colleague or friend. It doesn’t have to be a long conversation—just a brief check-in can lift your spirits.
Virtual Coffee Breaks: If you’re working remotely, set up a virtual coffee break with a coworker. Use video chat or instant messaging to stay connected.
Join a Group Activity: Participate in a group activity, like a quick team meeting, a brainstorming session, or even a virtual workout class. It’s a great way to engage with others and get a burst of energy.
Balance Social Time with Productivity
I’m that person who if you start a conversation with me while I’m working, I will stop everything I’m doing and talk for way too long. I’m very easily distracted. And while social interactions are great, it’s also important to balance them with your work tasks. Here’s how to make the most of your social breaks without losing focus:
Schedule Your Breaks: Plan specific times for your social breaks. This way, you can enjoy your interactions without feeling guilty or worried about your workload.
Set Boundaries: Be mindful of your time. Keep social breaks short and sweet to ensure you stay productive.
Combine Social Time with Movement: Take a walk with a colleague or have a standing meeting. This way, you get the benefits of both physical activity and social interaction.
So, next time you feel your energy dipping, reach out and connect with someone. A little social interaction might be just what you need to power through the rest of your day.
Positive Affirmations and Motivation
Incorporating positive affirmations and motivational boosts into your afternoon routines can help you stay energized and focused, even when you start to feel that midday drag.
The Power of Positive Affirmations
Positive affirmations are simple, powerful statements that can help shift your mindset and boost your confidence (Pauketat et al., 2016)(Epton & Harris, 2008). Repeating them can reinforce a positive attitude and help you stay motivated throughout the day. Here’s how to make affirmations a part of your routine:
Choose Affirmations That Resonate: Pick affirmations that feel meaningful and inspiring to you. Here are a few examples:
“I am focused and energised.”
“I am capable of handling any challenge.”
“I am making progress every day.”
Repeat Them Regularly: Say your affirmations out loud or silently to yourself several times a day. You can do this during your breaks, while stretching, or even while working.
Write Them Down: Keep a list of your favorite affirmations where you can see them. Stick them on your desk, your computer, or in your planner. This constant visual reminder helps reinforce positive thinking.
Keep Motivational Boosts Handy
Sometimes, we all need a little extra motivation to keep going. Surrounding yourself with motivational quotes, images, or even music can provide that extra push. Here are a few ideas:
Quotes and Images: Print out quotes or images that inspire you and place them around your workspace. These visual cues can serve as quick pick-me-ups when you need them most.
Motivational Playlists: Create a playlist of your favorite uplifting songs. Play it during your afternoon breaks or when you’re feeling particularly sluggish.
Success Reminders: Keep reminders of your past successes nearby. Whether it’s a photo, a certificate, or a memento, these reminders can help you remember what you’re capable of and give you the confidence to keep going.
These small, uplifting practices can keep you energised and focused, helping you power through the rest of your day with a smile on your face.
Effective Afternoon Routines for More Energy: Conclusion
And there you have it—your guide to creating an afternoon routines that recharges and energises you! By understanding the afternoon slump and making a few simple adjustments, you can turn those low-energy moments into opportunities for refreshment and productivity.
Remember, it’s all about finding what works best for you. Experiment with these tips, mix and match, and don’t be afraid to tweak your routine until it feels just right. Whether it’s hydrating, moving, practicing mindfulness, or connecting with others, each small habit can make a big difference.
So, go ahead and start implementing these habits today. Your afternoons are about to get a whole lot better! And as always, I’d love to hear your thoughts—have you enjoyed reading ‘Recharge Your Day: Effective Afternoon Routines for More Energy’? Share your thoughts in the comments below!
Let’s keep moving forward, one energised afternoon at a time!
Hey there! Welcome, or welcome back! Today we’re talking about habits. Have you ever felt like you wanted to make healthier choices but weren’t sure where to start? Trust me, I get it! It can be overwhelming trying to figure out the best habits to adopt for a healthier lifestyle. That’s exactly why I’ve put together this post. Today, I’m going to cover “15 Good Habits” that can help you transform your life.
Having been on my health journey, losing over 80lbs, I learned how powerful small habits can be. They’ve helped me manage my weight, reduce stress, and boost my overall well-being. And the best part? You can start introducing even the smallest habits today and see the benefits in no time.
Running a healthier life is for everyone, and you deserve to feel amazing. So, let’s get started with ’15 Good Habits for a Healthier Life’!
Before beginning to introduce any of these 15 good habits, let’s talk about something important: the tendency to want to do everything at once. I get it—when you’re motivated to make a change, it’s tempting to try and overhaul your entire lifestyle overnight. But, introducing too many habits at once can be overwhelming and unsustainable.
It’s natural to feel inclined toward an all-or-nothing approach, but real, lasting change comes from taking small, manageable steps. Instead of trying to implement all 15 good habits right away, start with just one or two. Focus on incorporating these into your daily routine until they become second nature and once you’re comfortable, gradually add more habits.
This approach helps you build a strong foundation and increases your chances of success. It also prevents burnout and makes the process more enjoyable. Remember, creating a healthier lifestyle is a marathon, not a sprint. Patience and consistency are key.
So, as you read through these habits, think about which ones resonate with you the most and start there.
Habit 1: Drink More Water
I know, I know – this isn’t a groundbreaking recommendation. But staying hydrated is one of the simplest yet most powerful habits you can add to your life.
Water is essential for nearly every function in your body, from keeping your skin glowing to helping your organs work efficiently. So, when you’re well-hydrated, your body can perform at its best and means you’ll feel more energetic and focused.
Tips for increasing water intake:
Carry a Water Bottle: Always have a water bottle with you, whether you’re at work, in the car, or at the gym. This makes it convenient to sip throughout the day.
Set Reminders: Use your phone or an app to remind you to drink water at regular intervals. Sometimes, we just need a little nudge to remember.
Infuse Your Water: If plain water feels boring, try adding natural flavours like slices of lemon, or squash.
Start Your Day with Water: Make it a habit to drink a glass of water first thing in the morning. It helps rehydrate your body after a night of sleep.
Eat Water-Rich Foods: Incorporate fruits and vegetables with high water content, like
watermelon, cucumbers, and oranges, into your diet.
Habit 2: Get Enough Sleep
Getting enough sleep helps your body repair itself, lets your brain process all the stuff from the day, and therefore gives you the energy you need to tackle tomorrow.
Here are some easy tips to help you sleep better:
Set a Sleep Schedule: Try to go to bed and wake up at the same time every day. Your body loves a routine!
Wind Down Before Bed: Do something relaxing like reading or taking a warm bath to help you unwind.
Ditch the Screens: Turn off your phone, tablet, or TV at least an hour before bed. The blue light messes with your sleep.
Make Your Bedroom Cosy: Keep it cool, dark, and quiet, and make sure your bed is comfy.
Watch What You Eat and Drink: Avoid big meals, caffeine, and alcohol close to bedtime—they can mess with your sleep.
Habit 3: Incorporate Physical Activity
Exercise boosts your energy, helps manage weight, and keeps your heart healthy. Plus, it’s amazing for lifting your mood.
Here are some fun and easy ways to get more active:
Find What You Love: Whether it’s dancing, hiking, cycling, or yoga, choose activities you enjoy so it doesn’t feel like a chore.
Start Small: If you’re new to exercise, start with short sessions. Even a 10-minute walk can make a difference.
Make it Social: Grab a friend or join a class. Working out with others can make it more fun and keep you motivated.
Sneak in Activity: Take the stairs, park further away, or do a quick workout during TV commercials. Little things add up!
Set Goals: Aim for at least 30 minutes of moderate exercise most days. Setting goals can help you stay on track and see your progress.
Practising mindfulness and meditation can do amazing things for your mental health. It helps reduce stress, improve focus, and make you feel more connected to the present moment.
Here are some simple ways to get started:
Start Small: Begin with just a few minutes of meditation each day. Even 3-5 minutes can make a big difference.
Find a Quiet Spot: Choose a peaceful place where you won’t be disturbed. It could be a cosy corner of your home or a quiet park.
Focus on Your Breathing: Pay attention to your breath. Inhale deeply, exhale slowly, and let your mind calm down.
Use Guided Meditations: There are plenty of apps and online videos that can guide you through meditation if you’re not sure where to start.
Be Consistent: Try to practice at the same time every day to build a habit. It could be in the morning to start your day or at night to wind down.
Habit 5: Eat a Balanced Diet
Alright, let’s talk food! Eating a balanced diet is key to feeling your best and staying healthy. It’s all about giving your body the nutrients it needs to function well, keep your energy up, and maintain a healthy weight.
Here are some tips for eating a balanced diet:
Mix it Up: Include a variety of foods in your meals—fruits, veggies, whole grains, lean proteins, and healthy fats. Variety ensures you get a wide range of nutrients.
Portion Control: Pay attention to portion sizes. It’s easy to overeat, even healthy foods, so be mindful of how much you’re putting on your plate.
Taking the time to plan your meals can simplify your life, save you money, and help you eat healthier. It’s all about being prepared and making intentional choices.
Here’s how to get started with meal planning:
Pick a Planning Day: Choose one day a week to plan your meals. This helps you stay organised and ensures you have all the ingredients you need.
Create a Menu: Decide what you’ll eat for each meal and make a menu. Include a variety of foods to keep your meals interesting and nutritious.
Make a Shopping List: Write down everything you need for the week. Having a list helps you avoid unnecessary purchases and keeps you focused on healthy options.
Prep in Advance: Spend some time prepping ingredients or even entire meals.
Use Leftovers: Plan meals that can be turned into leftovers for the next day, therefore, this saves time and reduces food waste. One of my favourite meals to make is these Leftover Roast Chicken Tacos the day after a Sunday roast.
Habit 7: Create a Morning Routine
Starting your day with a solid morning routine can set the tone for a productive and positive day. A good morning routine helps you feel organised, reduces stress, and boosts your overall well-being.
Here are some tips to create a morning routine that works for you:
Wake Up at the Same Time: Try to wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and makes it easier to get up in the morning.
Move Your Body: Incorporate some form of physical activity into your morning. It could be a quick workout, a yoga session, or even a brisk walk. This boosts your energy and mood for the rest of the day.
Eat a Healthy Breakfast: Fuel your body with a nutritious breakfast. Include a mix of protein, healthy fats, and whole grains to keep you satisfied and energised.
Plan Your Day: Take a few minutes to plan your day. Write down your tasks and goals to stay organised and focused. This helps reduce stress and improves productivity.
Habit 8: Limit Screen Time
Limiting screen time can improve your physical and mental health, enhance your productivity, and help you reconnect with the real world.
Here are some tips to help you cut back on screen time:
Set Screen-Free Zones: Designate certain areas of your home, like the dining room or bedroom, as screen-free zones to encourage more face-to-face interactions and better sleep.
Schedule Breaks: Use the 20-20-20 rule to reduce eye strain—every 20 minutes, take a 20-second break to look at something 20 feet away. It gives your eyes a needed rest.
Unplug Before Bed: Turn off screens at least an hour before bedtime. The blue light from devices can interfere with your sleep, so read a book or do a relaxing activity instead.
Track Your Screen Time: Use apps or built-in phone features to monitor how much time you’re spending on screens. This can help you become more aware and make conscious changes.
Engage in Other Activities: Find hobbies or activities that don’t involve screens, such as reading, crocheting, and board games. These can be more fulfilling and better for your health.
Limit Social Media: Set specific times for checking social media and stick to them. Consider removing apps from your phone to reduce the temptation to mindlessly scroll.
Habit 9: Stay Organised
Having ADHD, staying organised hasn’t always been easy for me but finding systems that work for you will make your life run smoother and help reduce stress. So, when your space and schedule are in order, you can focus better and feel more in control.
Here are some tips to help you stay organised:
Declutter Regularly: Spend a few minutes each day tidying up. Add it to your morning routine if it’s something you want to get out of the way. Getting rid of unnecessary items can make your space feel more open and calm.
Use a Planner: Keep track of your tasks, appointments, and goals in a planner. Whether it’s digital or paper, having a place to write things down can help you stay on top of your responsibilities. I use the app Housy, which lets me add recurring tasks by room, and sets priority levels.
Plan Your Week: At the start of each week, take a few minutes to plan out your schedule. Look at your appointments, deadlines, and goals to ensure you’re prepared for what’s ahead.
Designate Spaces: Give everything a home. Assign specific places for your keys, mail, and other frequently used items so you always know where to find them. I’m a big fan of storage boxes and baskets, a place where I can just throw items in!
Habit 10: Practice Gratitude
Practising gratitude can change your outlook on life and improve your happiness. It’s all about focusing on the positive aspects of your life and appreciating what you have.
Here are some simple ways to practice gratitude:
Keep a Gratitude Journal: Write down three things you’re grateful for each day. They can be big or small—what matters is acknowledging the good in your life.
Express Thanks: Take the time to thank people in your life. Whether it’s a quick text, a handwritten note, or a heartfelt conversation, expressing gratitude strengthens your relationships.
Mindful Moments: Spend a few moments each day reflecting on what you’re grateful for. It can be during your morning coffee, a walk outside, or before you go to bed.
Gratitude Jar: Start a gratitude jar with your family. Write down things you’re grateful for on small pieces of paper and add them to the jar. At the end of the month or year, read them together.
Positive Affirmations: Begin your day with positive affirmations. Remind yourself of the things you appreciate about your life, your abilities, and your journey.
Habit 11: Set Achievable Goals
Having achievable goals is a great way to make progress and stay motivated. Therefore, having clear, realistic goals gives you direction and a sense of purpose, helping you focus on what truly matters.
Here are some tips to set and achieve your goals:
Be Specific: Define your goals clearly. Instead of saying, “I want to be healthier,” say, “I want to walk 30 minutes a day, five times a week.”
Break It Down: Divide larger goals into smaller, manageable steps. This makes them less overwhelming and easier to tackle.
Set a Timeline: Give yourself a deadline to stay on track. Having a timeframe helps you stay focused and motivated.
Write It Down: Document your goals and track your progress. Seeing your achievements on paper can boost your motivation and help you stay committed.
Stay Flexible: Be prepared to adjust your goals if needed. Life happens, and being adaptable can help you stay on course without getting discouraged.
Celebrate Milestones: Acknowledge and celebrate your progress along the way. Rewarding yourself for small achievements keeps you motivated and positive.
Cutting back on processed foods can significantly improve your health and well-being. Processed foods shouldn’t be completely cut out of your diet, we all need balance! But processed foods often contain added sugars, unhealthy fats, and preservatives that aren’t good for your body. So focusing on whole, natural foods is a great way to ensure you’re getting the nutrients you need.
Here are some tips to help you limit processed foods:
Read Labels: Check the ingredient list on packaged foods. If you see a long list of ingredients, especially ones you can’t pronounce, it’s probably highly processed.
Cook at Home: Preparing meals at home gives you control over what goes into your food. You can use fresh ingredients and avoid unnecessary additives.
Snack Smart: Choose whole food snacks like fruits, nuts, yoghurt, or veggies instead of processed snacks like crisps or sweets.
Habit 13: Take Time for Yourself
Taking time for yourself is so important for your mental and emotional well-being. It’s easy to get caught up in the hustle and bustle of daily life, so carving out some “me time” can help you recharge and stay balanced.
Here are some ways to make sure you’re taking time for yourself:
Schedule It: Just like any other important appointment, schedule time for yourself in your calendar. Treat it as non-negotiable.
Find Your Passion: Engage in activities you love, whether it’s reading, painting, gardening, or playing an instrument. Doing something enjoyable can help you relax and unwind.
Practice Self-Care: Self-care can be anything that makes you feel good—taking a bubble bath, going for a walk, meditating, or even just sitting quietly with a cup of tea.
Unplug: Disconnect from your devices for a bit. Turn off notifications, put your phone on aeroplane mode, and enjoy some screen-free time.
Set Boundaries: Learn to say no to commitments that drain your energy. It’s important to set boundaries to protect your time and well-being.
Reflect and Journal: Spend some time reflecting on your day or writing in a journal. This can help you process your thoughts and feelings, providing mental clarity and relief.
Habit 14: Spend Time Outdoors
Spending time outdoors is so good for you and something I try to make non-negotiable everyday. Fresh air, sunlight, and nature can do wonders for your well-being, consequently helping you feel more relaxed, energised, and connected to the world.
Here are some ways to incorporate more outdoor time into your routine:
Take a Daily Walk: Make it a habit to take a walk outside each day, whether it’s around your neighbourhood, in a park, or along a nature trail. Walking is great exercise and allows you to enjoy the beauty of nature.
Exercise Outside: Try doing your workouts outside instead of at the gym. Running, cycling, yoga, or even strength training can be done in a park or backyard.
Have Outdoor Meals: If the weather is nice, eat your meals outside. Whether it’s a picnic in the park or just lunch on your patio, dining al fresco can be a refreshing change.
Garden: Gardening is a rewarding way to spend time outdoors. It’s a great form of physical activity and can be incredibly satisfying as you watch your plants grow.
Explore New Places: Make it a goal to visit new outdoor locations, like hiking trails, beaches, or nature reserves. Exploring different environments keeps things interesting and can be a fun adventure.
Habit 15: Maintain Social Connections
Building and maintaining social connections is vital for your mental and emotional well-being. Strong relationships provide support, enhance happiness, and help you cope with life’s challenges.
Here are some ways to nurture your social connections:
Stay in Touch: Regularly reach out to friends and family through calls, texts, or social media. Even a quick message can strengthen your bond.
Schedule Regular Meet-Ups: Plan regular get-togethers with friends or family, whether it’s a weekly dinner, a monthly coffee date, or a virtual hangout.
Join Groups or Clubs: Engage in activities or hobbies that interest you and join groups or clubs related to those interests. This is a great way to meet new people and build connections.
Be Present: When you’re with friends or family, be fully present. Put away your phone, listen actively, and engage in meaningful conversations.
Volunteer: Volunteering is a wonderful way to meet new people and make a positive impact in your community. It can also give you a sense of purpose and fulfilment.
Offer Support: Be there for others. Offering support and being a good listener can strengthen your relationships and provide mutual benefits.
15 Good Habits: Conclusion
Incorporating good habits into your daily routine is the foundation of a healthier, happier life. Each of these 15 good habits can make a significant impact on your mental and physical health.
Remember, it’s all about making small, sustainable changes that you can stick with over the long term. Again, you don’t have to implement all these habits at once. So, as you read through these ’15 Good Habits’ choose one or two that resonate with you, and gradually add more as you become comfortable.
Creating a healthier lifestyle is a journey, not a destination. So celebrate your progress, no matter how small, and be kind to yourself along the way. By committing to these healthy habits, you’re investing in your future self and paving the way for a more vibrant, balanced, and fulfilling life.
Have you enjoyed the post ’15 Good Habits for a Healthier Life’? Leave me a comment below with the habits that resonated most with you and why!
