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  • Uncategorized

    Titration 101: How GLP-1 Dose Adjustments Work (Without Making You Miserable)

    Titration 101

    So, you’ve started a GLP-1 medication — and you’re ready to make some changes. You’ve prepped your protein, downloaded your meal plan, and braced yourself for a calmer appetite… And now your provider throws out the word “titration.”

    Cue the blank stare.

    If you’re sitting there wondering why you’re not on the “proper” dose yet, or why the side effects seem to come and go like the British weather — don’t worry, you’re not broken, and you’re not doing it wrong.

    You’re just in the dose adjustment phase — also known as titration — and it’s completely normal.

    This post will break down exactly what titration is, what to expect during each stage, how to support your body (without starving it), and why going slow is actually the smartest thing you can do. Because let’s be real: the goal isn’t to suffer through it — the goal is to feel good and get results that last.

    Let’s get into it.

    Table of Contents

    What Is Titration (And Why Should You Care)?

    Titration simply means gradually increasing your dose over time. With GLP-1 medications like semaglutide and tirzepatide, the goal is to introduce the medication slowly, so your body doesn’t freak out and leave you clutching your stomach wondering why you ever signed up for this.

    It’s about easing your way in, so side effects stay manageable and your gut has time to adjust. Think of it as wading in at the shallow end instead of diving headfirst into icy water.

    The slower approach helps your body adapt to the appetite and digestion changes that come with GLP-1 meds — and that means fewer side effects, better results, and a much nicer experience overall.

    Typical Titration Schedule (Semaglutide vs Tirzepatide)

    Let’s break it down:

    Semaglutide (Wegovy, Ozempic):

    • Weeks 1–4: 0.25 mg
    • Weeks 5–8: 0.5 mg
    • Weeks 9–12: 1.0 mg
    • Increases continue every 4 weeks up to 2.4 mg

    Tirzepatide (Zepbound, Mounjaro):

    • Weeks 1–4: 2.5 mg
    • Weeks 5–8: 5 mg
    • Then increases every 4 weeks up to 15 mg

    Not everyone follows the same schedule exactly. If your body needs more time to adjust, you can stay at a dose longer. It’s your journey — not a race to the top.

    Common Side Effects (And When They Show Up)

    Each new dose can bring a bit of turbulence. Even if you were fine on your starting dose, don’t be surprised if side effects pop up with the next increase.

    The most common ones include:

    • Nausea
    • Feeling full quickly
    • Bloating or constipation
    • Burping (you might sound like a foghorn, it’s fine)
    • Low energy or lightheadedness
    • Food aversions, especially to rich foods or meat

    This is totally normal. Your digestion is slowing down, and your hunger hormones are shifting. Some people breeze through it, others feel every bump along the way.

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    TITRATION

    What to Eat During Titration

    When your appetite’s on the fritz and your stomach’s feeling fussy, you need meals that work with your body — not against it.

    Here’s the golden trio: small portions, high protein, and easy digestion.

    Stick with:

    • Simple, high-protein meals (eggs, tofu, Greek yoghurt, fish, lean chicken)
    • Fibre-rich veg like spinach, courgette, carrots, or blended soups
    • Low-fat, low-sugar options that don’t overwhelm your gut
    • Hydration and electrolytes to support energy and digestion

    If you need inspiration, check out my GLP-1 Meal Plan packed with ideas that won’t make you want to gag by week two. I’ve also got plenty of Zepbound meals, semaglutide snacks, and protein-packed recipes that can get you through even the dodgiest dose increases.

    What NOT to Do During Titration

    • Don’t skip meals — even if you’re not hungry. Your body still needs fuel.
    • Don’t jump to the next dose before you’re ready. You’re allowed to slow down.
    • Don’t force foods that feel wrong — switch it up with smoothies, soups, or lighter meals.
    • Don’t panic if your appetite doesn’t crash straight away — some people feel it more at higher doses.

    This is a metabolic change, not a miracle zap.

    Mindset Tips to Get You Through

    This phase can mess with your head — especially if your weight loss hasn’t kicked in or your energy’s taken a dip. Here’s how to keep your cool:

    • Track non-scale victories like reduced cravings, better control, or less food noise
    • Use a symptom tracker so you can spot patterns and adjust meals accordingly
    • Focus on habit-building over perfection — consistent GLP-1 friendly meals > all-or-nothing thinking
    • Don’t compare your journey to someone else’s “I lost 10lbs in 2 weeks” nonsense

    This isn’t about speed. It’s about building something that actually lasts.

    When Titration Ends and Maintenance Begins

    Once you hit your target dose — or the dose that’s right for your body — things start to feel more stable. Hunger levels even out. Your energy comes back. Food noise fades. And you’ll start feeling more in control of your eating and your day-to-day routines.

    This is where your efforts start compounding. Those protein-rich meals, the walks, the strength training, the meal planning — they start paying off in a way that feels sustainable and freeing.

    Final Thought: Take Your Time

    There is no gold medal for hitting the highest dose first. Plenty of people lose weight and feel amazing on the lower or mid-range doses, especially when they combine it with:

    • A simple, balanced GLP-1 diet plan
    • Basic meal prep and planning routines
    • Joyful movement or beginner strength training
    • Small habit changes that actually stick

    Going slower doesn’t mean you’re doing it wrong. It means you’re doing it safely, mindfully, and in a way your body will thank you for.

    You don’t need to white-knuckle your way through this. You’re allowed to go steady — and still succeed.

    Next Steps:

    Still not sure which one is right for you?

    You’re not behind. You’re just getting started — and you’re doing brilliantly.

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    TITRATION

  • Uncategorized

    21 Daily Habits That’ll Genuinely Make You Feel Better (No Nonsense, Just Results)

    daily habits

    Let’s be honest — trying to completely change your lifestyle overnight? Bit of a recipe for burnout. But stacking small, simple daily habits that make you feel good? Now that’s the game-changer.

    If you’ve been looking for ways to self-improve, glow up your routine, or just want some real-life, actually-doable healthy habits and routines that don’t involve green juice and toxic positivity… welcome. You’re in the right place.

    Want to take this a step further? Check out [The Ultimate Monthly Reset Routine] to refresh your goals, habits and mindset every single month.

    For now, here’s your no-stress, all-vibes daily checklist of 21 things to do every day to feel better in your body, calmer in your mind, and stronger in your self-belief.

    Save it, screenshot it, stick it in your bullet journal notebook, or scribble it in your planner. Let’s do this.

    “You don’t need a new life. You just need better daily habits.”

    1. Chug a big glass of water like your life depends on it

    Because hydration is an aesthetic lifestyle tip — glowy skin, better energy, fewer headaches? Yes please.

    2. Eat protein like a boss

    Add a solid 20–30g to your meals. It’s one of those sneaky good habits that helps with cravings, energy and actually feeling full.

    3. Move your body like it’s a privilege, not a punishment

    Walk, stretch, shake it out — whatever feels good. Not sure where to start? [Use this 4-Week Reset Workout Plan] to build a consistent movement routine that feels fun, not forced.

    4. Get some fresh air (yes, even if it’s raining)

    Open a window, step outside, pretend you’re in a moody indie film. It’ll clear your head instantly.

    5. Sleep like your sanity depends on it (spoiler: it does)

    Phones down, lights low. You’re not missing anything on TikTok past 10pm, trust me.

    6. Do five deep breaths and actually mean them

    One of the easiest ways to fix you when your brain feels fried. Inhale peace, exhale drama.

    7. Write down your top 3 priorities

    Not a 47-item to-do list. Just the 3 things that’ll actually move the needle today. That’s how you make habits stick.

    8. Put the phone down and pick your life up

    One of the best habits to improve your life? Being present. Your screen time stats will thank you.

    9. Sit in silence for 2 minutes

    Call it meditation, mindfulness, or “just sitting there doing nowt” — it’s a reset button for your brain.

    10. Read or listen to something that inspires you

    Whether it’s a juicy quote, a cheeky podcast, or a few pages of a book — this is self-development with style.

    11. Say something nice to yourself, out loud

    You wouldn’t talk to your friend like that — so stop being mean to yourself. Try: “I’m doing my best, and that’s enough.”

    📌 Pin this for later! ⬇

    DAILY HABITS

    12. Flip one negative thought on its head

    A proper life tip and trick: Reframe your inner critic. You’re not behind — you’re building.

    13. List 3 things you’re grateful for

    Yes, even on the bad days. Especially on the bad days. Gratitude is a quiet superpower.

    14. Laugh (or at least snort quietly at a meme)

    Laughter is good for the soul — and it’s cheaper than therapy.

    15. Connect with someone – properly

    Voice note, cuddle, text your friend, high-five your dog. You’re not meant to do life alone.

    16. Do one joyful thing with zero productivity attached

    Paint, sing, bake, or build your Sims 4 dream house. It’s not a waste of time — it’s how you live your life.

    17. Eat without your phone

    It’s called mindful eating, not shovelling in bites while doom-scrolling and forgetting what you even had (guilty!) – [Check out this Self-Care Checklist] for more ways to tune into your body and create a calm daily rhythm.

    18. Make your bed – even if the rest of your life’s a tip

    Because it’s one of those good habits that gives you ✨main character energy✨ before 9am.

    19. Do a quick 5-minute tidy

    Not deep-clean-your-soul level, just enough to make your space feel fresh. Clutter = chaos.

    20. Light a candle or open the window

    A tiny shift in your space can totally transform your mood. A classic DIY life hack that works every time.

    21. Do one thing that future-you will high-five you for

    Walk instead of Uber. Send that email. Say no. Say yes. One small thing. That’s how making habits becomes your reality.

    Final Thoughts

    This isn’t a rigid routine. It’s a flexible, feel-good daily habits list you can tweak and play with.
    Think of it like your own personal habit tracker for real life — one that helps you feel a little more put together, a little more confident, and a lot more you.

    Don’t wait for motivation. Start messy. Start now. These daily habits? They’ll help you glow up from the inside out.

    Need a plan to stay on track with your goals and daily habits? Don’t miss the [Monthly Goal Setting Mini-Guide] – it’s simple, practical and totally do-able (no vision boards required).

    Because you can change your lifestyle. You can feel better. And you deserve to live your best life — no filters required.

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    DALY HABITS
  • Uncategorized, Wellbeing

    The Ultimate Self-Care Guide: 9 Easy Ways to Prioritise Yourself

    Self-Care Guide

    Taking care of yourself shouldn’t feel like another task on your never-ending to-do list, but let’s be honest—sometimes it does. That’s why you need a self-care guide that actually fits into real life, not one that expects you to have hours to meditate or soak in a bubble bath every day.

    Self-care isn’t just about pampering yourself—it’s about building small, sustainable habits that keep you feeling good, even on your busiest days.

    Whether you’re struggling with burnout, never seem to have enough time, or just don’t know where to start, this guide will help you prioritise yourself without guilt or overwhelm.

    This series covers realistic self-care tips that work for everyone, from busy mums to professionals to anyone who just wants to feel better without making drastic changes.

    Keep reading for 9 simple posts with ways to take care of yourself, no matter how hectic life gets.

    Table of Contents

    1. The Lazy Girl’s Guide to Self-Care: How to Feel Better with Minimal Effort

    For those who want self-care without the effort.

    Self-care doesn’t have to mean elaborate routines and expensive spa days. Sometimes, it’s the smallest habits that make the biggest difference.

    This post covers bare-minimum self-care tips—things you can do in seconds to boost your mood, energy, and well-being.

    You’ll learn:

    • The easiest self-care swaps for instant relief
    • Quick ways to feel better when you’re exhausted
    • How to build a lazy-proof self-care routine
    Go to Post
    self-care guide

    2. The Best 5-Minute Self-Care Hacks for Busy Women

    For those who feel like they have zero time for self-care.

    No time? No problem. Self-care doesn’t have to take hours—sometimes, five minutes is all you need.

    This post is packed with quick and effective self-care ideas that fit into even the busiest schedules.

    You’ll learn:

    • The best 5-minute self-care habits for busy days
    • How to sneak in self-care without rearranging your schedule
    • Small changes that have a huge impact on your well-being
    Go to Post

    3. How to Create a Self-Care Routine That You Actually Stick To

    For those who struggle to stay consistent with self-care.

    It’s easy to start a self-care routine—it’s much harder to keep up with it.

    This post helps you build a self-care routine that works for you, so it doesn’t feel like another chore on your to-do list.

    You’ll learn:

    • How to create a routine that fits into your life
    • The secret to making self-care a habit (instead of an afterthought)
    • Simple tricks to stay consistent without relying on motivation
    Go to Post
    self-care guide

    4. How to Practice Mindfulness Without Meditating for Hours

    For those who want to feel calmer but can’t sit still for meditation.

    Mindfulness doesn’t have to mean long, silent meditation sessions. There are so many ways to practice mindfulness in real life—without forcing yourself to sit cross-legged for hours.

    This post breaks down simple, practical ways to be more present in your daily routine.

    You’ll learn:

    • The best mindfulness techniques that don’t involve meditation
    • How to reduce stress without dedicating hours to self-reflection
    • Easy ways to bring more peace into your day
    Go to Post

    📌 Pin this for later! ⬇

    self-care guide

    5. The Best Self-Care Ideas for When You’re Burnt Out

    For those who feel exhausted, overwhelmed, or emotionally drained.

    When you’re burnt out, even basic self-care can feel impossible. This post is all about gentle, no-effort self-care to help you recharge without feeling guilty.

    You’ll learn:

    • How to recover from burnout without doing more work
    • Self-care ideas that don’t require extra energy
    • The importance of rest and how to give yourself permission to slow down
    Go to Post
    person lying on bed while covering face with pillow and holding eyeglasses

    6. How to Make Exercise Feel Like Self-Care (Not a Punishment)

    For those who struggle to enjoy working out.

    Exercise shouldn’t feel like torture. If you’ve ever forced yourself through workouts you hate, this post will help you change your mindset around movement.

    You’ll learn:

    • How to find workouts that actually feel good
    • Why joyful movement leads to better long-term results
    • The easiest ways to make exercise part of your routine (without dreading it)
    Go to Post

    7. The Connection Between Self-Care & Sustainable Weight Loss

    For those who want to lose weight without extreme dieting.

    Sustainable weight loss isn’t about restriction or punishment—it’s about taking care of yourself first.

    This post explains why self-care is the foundation of lasting weight loss and how to ditch the all-or-nothing mindset.

    You’ll learn:

    • Why self-care makes weight loss easier and more sustainable
    • How stress, sleep, and mental health impact your progress
    • The biggest mistake people make when trying to lose weight
    Go to Post
    filled mug on brown wooden bathtub tray

    8. How to Prioritise Yourself Without Feeling Guilty

    For those who struggle to say no and put themselves first.

    Putting yourself first isn’t selfish—it’s necessary. If you constantly feel guilty for taking care of yourself, this post will help you set boundaries and say no without the guilt trip.

    You’ll learn:

    • Why self-care is not selfish
    • How to stop overcommitting and start protecting your time
    • Simple boundary-setting phrases to make saying “no” easier
    Go to Post

    9. How to Reset Your Life When You’re Feeling Stuck

    For those who need a fresh start but don’t know where to begin.

    Sometimes, life just feels off—your routine disappears, your motivation vanishes, and everything feels overwhelming. This post is your step-by-step guide to pressing reset.

    You’ll learn:

    • How to get unstuck and move forward with confidence
    • The best life reset habits for instant relief
    • Why small changes make a huge difference
    Go to Post
    self-care guide

    Final Thoughts: You Deserve Self-Care That Works for You

    We’ve covered so much in this self-care guide series—from lazy girl self-care, to quick self-care hacks, to making self-care a lifestyle instead of an afterthought.

    Here’s what I hope you take away:

    • Self-care isn’t selfish—it’s necessary.
    • Taking care of yourself makes everything else easier.
    • Small, sustainable habits will always beat extreme plans.

    So, whether you need to reset your routine, refocus on your goals, or simply remind yourself that you matter, I hope this series has helped.

    Thank you for being here, for showing up for yourself, and for taking steps—big or small—towards a happier, healthier you.

    You’ve got this.

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    self-care guide

  • Uncategorized

    Pilates 101: The Ultimate Workout to Transform Your Life

    pilates 101

    Have you ever wondered what the fuss is about Pilates? Is it some exclusive club for yoga lovers, ballerinas, and those fancy reformer machines? Think again! This is Pilates 101 – your ultimate guide to understanding what Pilates really is, why it’s more than just a trendy buzzword, and why it deserves a spot in your workout routine.

    Pilates is the ultimate all-rounder, designed for everyone—from absolute beginners to fitness fanatics.

    This low-impact powerhouse can reshape your body, clear your mind, and even boost your posture game. Whether you’re smashing a 1 month glow up challenge or reaping some fabulous Wall Pilates benefits, Pilates is here to work its magic.

    So, what’s all the fuss about? In this post, we’re diving into:

    • What Pilates is (and who’s Joseph Pilates, anyway?).
    • The amazing benefits you can expect.
    • Why Pilates should be your next workout obsession.
    Table of Contents

    Pilates 101: What is it?

    Let’s strip it back to basics. Pilates is a low-impact workout designed to strengthen your core, improve flexibility, and boost your overall fitness.

    Think of it as the perfect blend of yoga vibes, mindful movement and a killer workout. It’s about control, precision, and flow—no flailing limbs here!

    This workout style was dreamed up by Joseph Pilates (yep, a real guy) in the early 20th century. He called it Contrology—a fancy name for controlling your body, mind, and breath. Pilates focuses on a few key principles:

    a woman is doing exercises on a reformer machine
    • Control: Every movement is deliberate.
    • Precision: No shortcuts, just spot-on form.
    • Breath: You’ll use your breathing to power your poses.
    • Flow: Smooth, continuous movement (you’ll feel like a dancer, even if you’re all left feet).

    Pilates works wonders for everyone, regardless of age, fitness level, or flexibility.

    Benefits of Pilates

    If Pilates were a person, they’d be the overachiever of the fitness world. Let’s break it down:

    Physical Benefits

    • Core strength: Say goodbye to a weak middle—Pilates is all about that core challenge.
    • Flexibility: Get those hamstrings bending without wincing. Perfect for that 30 Day Stretch Challenge.
    • Posture: You’ll sit straighter than a ballet dancer after a few sessions.
    • Low impact: Ideal for women and anyone who wants results without punishing their joints (Benefits of Pilates for Women are legit).

    📌 Pin this for later! ⬇

    Mental Benefits

    • Mindfulness: Pilates tunes you into your body like nothing else.
    • Stress reduction: A reformer workout will make you feel zen and fabulous.

    Why Try Pilates?

    Pilates isn’t just effective; it’s downright versatile. Whether you’re rocking Wall Yoga/Pilates, sweating it out, or diving into a 30 day Pilates workout routine, you can tailor it to your needs.

    • Accessibility: New to fitness? Try a beginner Pilates workout or some easy home workouts. Feeling advanced? Grab some weights for a Pilates with weights workout routine.
    • Convenience: Pilates can be done at home with minimal equipment, with the amount of Pillates workouts on YouTube, it’s never been easier.
    • Style Points: Whether you’re in a studio or doing at home Pilates workouts, you’ll look good doing it (what to wear to Pilates isn’t the most important thing, but can boost your confidence).

    More Pilates Tips & Workouts You’ll Love

    Ready to take your Pilates journey to the next level? Check out these must-read posts for beginner-friendly workouts, expert tips, and game-changing Pilates advice to help you build strength, improve flexibility, and stay consistent!

    Pilates 101: Conclusion

    If you’ve been waiting for a sign to try Pilates, this is it. It’s low-impact, high-reward, and suitable for everyone.

    Whether your fitness goal is to rock Pilates Reformer exercises, finally nail those Pilates moves, or lose weight with Pilates, this workout is the key to your physical and mental wellbeing.

    📌 Pin this for later! ⬇

    Pilates 101: Studies

    Pilates improves core strength, flexibility, body awareness, and reduces negative affect, even with once-a-week sessions (Tolnai et al., 2016).

    Enhances balance, including static and dynamic, aiding posture and fall prevention in older adults (Cancela et al., 2014).

    Boosts mental health, improving mood, sleep quality, and self-efficacy in college students (Caldwell et al., 2009).

    Reduces anxiety, depression, and fatigue while enhancing quality of life in young women after just six weeks (Akbaş & Ünver, 2018).

    Improves physical fitness and mental health in older adults, including strength, balance, and emotional state (Meikis et al., 2021).

  • Personal Development, Uncategorized

    A Simple Personal Development Plan Template to Change Your Life

    Let’s be honest—having big dreams without a plan is like trying to find a needle in a haystack with your eyes closed. You know what you want to achieve, but without a clear roadmap (i.e. your Personal Development Plan)? You’re just spinning your wheels. Goals are great, but without structure, they’re just dreams. And dreams without action? They stay dreams forever.

    So, how do you go from dreaming to doing? You need a personal development plan template that lays out every step you need to take to get from A to B—and guess what? I’ve got you covered.

    This post is part of my ‘Change Your Life’ series. The first post in this series is “How to Get Your Life Together in 3 Simple Steps” and I highly recommend you check it out!

    personal development plan

    What is a Personal Development Plan?

    Think of a personal development plan as the blueprint for your life makeover. It’s a roadmap that helps you stay focused, avoid overwhelm, and measure your progress along the way.

    It’s like having a GPS for your goals—without it, you’re just wandering around, hoping for the best.

    Whether you’re trying to drastically change your life, work on personal growth, or lose 40 pounds, a solid plan is the key to success.

    It keeps you on track when life throws curveballs and makes sure you’re always moving forward, even when motivation dips.

    Sometimes we need a bit of a reset to rediscover who we really are, and the 30s can be a perfect time for that. If you’re thinking about making some changes, here’s my take on how to reinvent yourself with purpose and joy.

    How to Create Your Own Personal Development Plan

    Here’s where the magic happens—let’s build your personal development plan step by step.

    It’s easier than you think, and once you’ve got it, you’ll feel unstoppable.

    1. Set Clear Goals with the IMPACT Framework

    First things first, figure out what you want to achieve. Whether it’s improving your health, excelling in your career, or strengthening your relationships, start by setting goals with purpose and direction.

    Instead of just creating vague goals like “get fit,” use my IMPACT Goals Framework:

    • Intentional: Make sure your goals align with your values and what truly matters to you.
    • Measurable: Break down your goal into measurable steps so you can track progress.
    • Purpose-driven: Ensure your goals serve a larger purpose in your life, not just short-term results.
    • Actionable: Focus on the actions you need to take daily, weekly, or monthly.
    • Committed: Stay committed by being consistent and accountable.
    • Time-bound: Give yourself a realistic timeline to achieve your goals.

    Pin the below for future reference!

    personal development plan template

    For example, instead of saying, “I want to lose 40 pounds,” you could say, “I want to lose 40 pounds by focusing on balanced nutrition, regular exercise, and stress management over the next six months.”

    Need a completely fresh start? If you’re ready to reinvent yourself and take control of your life, head over to Reset Your Life: How to Start a Wellness Journey for more tips on making lasting changes.

    2. Identify Action Steps: Break Down Your IMPACT Goals

    Once you’ve set your IMPACT Goals, the next step is to decompose them into smaller, manageable action steps.

    This is where the magic really happens. It’s easy to get overwhelmed by big goals, but when you break them down into specific, actionable steps, they suddenly feel achievable.

    Think of your main goal as the “destination” on your roadmap.

    The action steps are the pit stops along the way that guide you closer to that destination.

    By focusing on one small action at a time, you stay motivated and make consistent progress.

    Let’s say your goal is to improve your health. You wouldn’t just say, “I want to be healthier” and leave it at that.

    Instead, you would break that big goal down into smaller, more specific steps. For example:

    • Week 1: Start by adding more vegetables to your meals.
    • Week 2: Begin a simple workout routine, like walking for 30 minutes a day.
    • Week 3: Track your water intake and aim to drink 2 litres a day.
    • Week 4: Focus on improving your sleep by creating a calming bedtime routine.

    By breaking down your larger goal into smaller, achievable steps, you can start building momentum and create sustainable habits over time.

    You’ll also feel a sense of accomplishment each time you check off a smaller goal, which will keep you motivated to keep going.

    Developing new habits can be challenging, but they’re essential for long-term growth. Head over to How to Create Habits That Stick for practical tips to make your habits last.

    Example of Goal Decomposition

    Let’s break down a common goal: “I want to lose 40 pounds in six months.”

    ACTION PLAN
    • Main Goal: Lose 40 pounds by improving diet, increasing exercise, and managing stress.
    • Action Step 1: Start meal prepping on Sundays to avoid impulsive eating during the week.
    • Action Step 2: Commit to 30 minutes of exercise, five days a week (walking, running, or strength training).
    • Action Step 3: Reduce stress by incorporating a 10-minute mindfulness routine daily.
    • Action Step 4: Track your progress weekly—whether it’s your weight, fitness improvements, or mood changes.
    • Action Step 5: Adjust your routine every month to avoid plateaus and keep things interesting. For instance, switch up your workouts or try new healthy recipes.

    The key here is to decompose that main goal into daily, weekly, or monthly actions. This keeps you moving in the right direction without feeling overwhelmed by the bigger picture.

    In my upcoming eBook ‘IAGAM Framework’, I cover how to find your strengths and weaknesses which will help you set your action steps.

    3. Track Your Progress

    Here’s where the accountability comes in. Tracking your progress is key to staying motivated. You can use a simple notebook or a habit tracker app (Or my FREE Notion Template!) to check off your wins and see how far you’ve come.

    Trust me, seeing those small victories pile up will keep you going even on tough days.

    Pro tip: By using IMPACT Goals, you make your goals much more than just a checklist—they become meaningful, actionable steps that you are fully committed to achieving. It’s how I stayed on track during my own weight loss and personal growth journey!

    Key Areas to Focus On

    When you’re building your personal development plan, you can choose any area to work on, including:

    Health: If improving your health is on the list, set goals around eating better, incorporating joyful movement, or exploring natural sleep remedies to boost your energy.

    Career: Looking to make big career moves? Maybe it’s time to get a promotion or switch to a job that aligns with your values. Set clear career goals and build your plan around them.

    Relationships: Whether it’s strengthening connections with loved ones or improving your social circle, building strong relationships is a key part of personal growth.

    Mindset & Personal Growth: Your mindset is everything. Focus on building a growth mindset that helps you overcome setbacks and keep moving forward.

    Download Your Free Personal Development Plan Template

    Ready to create your own personal development plan? I’ve put together a collection of free resources from my upcoming IAGAM (Identity, Action, Growth, Achievement Mindset) ebook, designed to walk you through every step of the process.

    This template includes key tools and strategies that helped me get my life together—and trust me, they work.

    Grab your free template here and start mapping out your goals. Whether you’re aiming to change your life in a year or tackle a 3-month challenge, these resources will help you stay focused, organised, and on track to success.

    By signing up you’ll also receive a pretty hefty discount code to use on the eBook when it’s released!)

    Support the Blog!

    Final Thoughts

    Having a plan is the difference between wishing for change and actually making change happen. It’s what turns your dreams into a reality by giving you clear, actionable steps to follow.

    Without a plan, it’s easy to feel lost or overwhelmed, but with the right roadmap in place, you’ll know exactly where to focus your energy and how to adjust when life throws challenges your way.

    A well-thought-out plan not only keeps you on track but also builds the confidence and momentum you need to see real, lasting progress.

    So, don’t just dream about change—take control, create your plan, and make it happen.

    This post is part of my ‘Change Your Life’ series. The next post in this series is “5 Self-Care Activities to Reset Your Life”.

    Further Resources

    Studies

    Personal Development Plans (PDPs) help clarify choices, identify goals, and plan appropriate actions, ultimately improving motivation and personal understanding (Bullock & Jamieson, 1998).

    Autonomous goals, which reflect personal values rather than external pressures, result in higher goal progress because individuals are more likely to exert effort and experience less conflict (Koestner et al., 2008).

    Specificity in goal-setting, such as detailing how, when, and where to take action, is crucial for goal attainment. The process of writing out personal goals can boost overall performance and well-being, even if the goals span both personal and academic areas (Schippers et al., 2020).

    Regular reflection and goal tracking significantly contribute to the success of personal development plans. This not only helps to keep individuals on track but also fosters a sense of accomplishment as progress is made (Patel et al., 2013).

    Breaking down major goals into smaller, achievable steps facilitates sustained motivation and avoids overwhelm. This method is proven to enhance goal pursuit and overall performance (Riediger et al., 2005).

  • Uncategorized

    Low Dopamine Morning Routine for ADHD: How to Combat Brain Fog

    Let’s face it—mornings can be the absolute worst for those of us with ADHD. The struggle to focus, the constant brain fog, and trying to kickstart your day feels like fighting an uphill battle… in quicksand. You know the drill. Your brain is running on low dopamine, and because of this, it’s super hard to get things done. However, guess what? You’re not alone! And more importantly, you need a low dopamine morning routine!

    So, in this post, I’ll discuss:

    • Why low dopamine affects ADHD mornings
    • Practical tips for crafting a low dopamine morning routine
    • Simple adjustments that make a big difference
    low dopamine morning routine

    Understanding Low Dopamine and ADHD Brain Fog

    To begin with, let’s talk about why mornings can be such a struggle for ADHDers. Ever wake up feeling like your brain is in a fog?

    Well, in fact, that’s low dopamine messing with you. Dopamine is the thing that helps you feel motivated and focused—two things we really need for a smooth morning routine.

    As a result, when you’re low on dopamine, especially in the morning, it’s hard to think clearly.

    So, you might have a morning checklist or the best intentions to stick to a healthy morning routine, but in reality, when your brain feels sluggish, even brushing your teeth can feel like a win.

    Why is This Happening?

    As I’ve said, ADHD brains naturally have lower dopamine levels. In particular, in the mornings, those levels are even lower.

    No wonder we struggle to get moving! This is precisely why you need a low dopamine morning routine to give your brain a gentle nudge into gear.

    Why a Routine Helps

    Having a set morning routine means fewer decisions to make when your brain isn’t fully awake.

    In other words, it’s like a built-in routine chart that tells you what to do next without overwhelming you.

    Whether it’s a simple before-work routine or prepping for a productive day, structure is key. It also helps cut through the brain fog and gets you going.

    If you’re looking for simple daily habits to build into your routine, check out my post on 10 Habits to Improve Your Life. Adding just a few to your morning can make a big difference when you’re running on low dopamine.

    Pro Tip: Keep it super simple. So start with just a few habits, like stretching or grabbing a glass of water.

    The goal isn’t perfection—it’s progress.

    low dopamine morning routine

    2. The Benefits of a Low Dopamine Morning Routine

    Essentially, when your brain is running low on dopamine, structure can be your best friend. Therefore, having a simple morning routine helps cut out the chaos and gives you fewer decisions to make.

    We ADHDers love that, right?

    Think of it like this: instead of waking up and immediately feeling overwhelmed, your routine acts like a guide.

    It’s basically a step-by-step plan that keeps you on track, even when your brain is still half asleep.

    Why Does It Work?

    It Reduces Overwhelm: No more guessing what to do next. You’ve got a routine that works for you—whether it’s a calm, slow start or an energising boost to get you moving.

    It Saves Mental Energy: Decisions take energy, and with a routine, you’re using less brainpower for the basics.

    It Helps Build Momentum: Start small, like making your bed or drinking water, and you’ll feel productive even before your day really begins.

    For more tips on how to maintain positivity, even on those sluggish days, head over to my post on staying motivated during your fitness journey

    3. Essential Elements of a Low Dopamine Morning Routine

    Let’s get into the nitty-gritty. What should your low dopamine morning routine actually include?

    The key here is simplicity.

    You don’t need to fill your mornings with a million tasks. In fact, the simpler, the better.

    1. Start with Movement

    No, you don’t have to run a marathon. But gentle movement—like stretching, yoga, or even a quick walk—can wake up your body and brain.

    Additionally, it boosts dopamine and gets the blood flowing. Perfect for kicking off your day with some energy.

    2. Let in Some Light

    Sunlight is a natural dopamine booster. Open your curtains or step outside for a few minutes.

    Fresh air and light can do wonders for your focus and mood.

    It’s one of the easiest morning hacks out there.

    red tulips on clear glass jar

    3. Keep Breakfast Simple

    Your brain needs fuel, but you don’t need to cook up a feast. Rather, stick to something easy and balanced.

    A healthy breakfast can help you avoid that mid-morning crash and keep your morning routine for productivity rolling.

    Pro Tip: Don’t overthink it. Start small. The goal is to create a routine you can actually stick to—even on low-energy days.

    4. Practical Tips to Combat Brain Fog

    Brain fog is no joke, but you don’t have to let it run the show.

    A few simple tweaks to your low dopamine morning routine can help clear the mental cobwebs and get you on track.

    1. Use a Timer

    Timers are lifesavers.

    Set one for 10 minutes and focus on just one task. Whether it’s making the bed, prepping breakfast, or writing a quick to-do list, breaking things into chunks makes them feel less overwhelming.

    Mornings can be filled with anxiety when you’re not feeling mentally sharp. If that’s a challenge for you, I recommend reading my post on three simple ways to combat anxiety—it’ll give you strategies to handle those tough moments.

    2. Ditch Morning Tech

    Scrolling through your phone first thing? It’s a dopamine drain. Try to keep tech out of your morning routine schedule for at least the first 30 minutes.

    Instead, focus on your routine—one thing at a time.

    3. Add a Mindfulness Moment

    Even two minutes of mindfulness can make a huge difference. You can try meditation, deep breathing, or even journaling.

    Clearing your mind for just a bit can help you beat the brain fog and set a positive tone for the day.

    Pro Tip: You don’t need a perfect routine—just one that helps you feel a little more in control. Start with what works for you, and tweak it as you go.

    Head over to my post on brain-boosting tips for women with ADHD to discover how small changes in diet, movement, and daily habits can help keep your mind sharp.

    5. Customising Your Routine for YOU

    Low Dopamine Morning Routine for ADHD

    The best part about a morning routine? You get to make it work for you. Your brain, your life, your routine. What works for someone else might not work for you—and that’s totally fine.

    1. Adapt Your Routine

    Some days, you’ll have loads of energy. Other days, you’ll barely want to move. That’s why it’s important to have a few different versions of your routine—low-energy days, typical days, and super-productive days.

    This way, you’re always covered.

    2. Experiment with What Feels Good

    Test out different activities to see what sticks. Maybe you love a quick morning stretch or prefer a slower start with a cup of tea.

    The goal is to find things that feel easy but still help you kick off your day. There’s no one-size-fits-all when it comes to a morning routine checklist.

    Movement can be a wonderful way to relieve stress and stay present, especially for those with ADHD. 🧘 If you’re interested in mindful movement techniques that help with focus and calm, check out this post.

    3. Celebrate the Wins

    Did you manage to follow your routine, even if it wasn’t perfect?

    Celebrate that!

    Whether you got through your full routine or just managed to brush your teeth—small wins add up. Each time you acknowledge a win, no matter how small, your brain gets a little hit of dopamine.

    And that dopamine boost is exactly what helps reinforce the habit.

    Progress is the goal, not perfection.

    Pro Tip: Don’t be afraid to tweak your daily routine schedule. Life changes, and your routine should too. Flexibility is your secret weapon.

    6. Create Multiple Versions of Your Morning Routine Based on Energy Levels

    Here’s the reality: your energy isn’t the same every day, and your morning routine shouldn’t be either.

    The magic happens when you create flexible routines based on how you’re feeling.

    Let’s break it down.

    adhd tired morning lazy

    1. Low-Energy Routine

    On those mornings when even getting out of bed feels like a victory, keep it super simple.

    • Drink a glass of water.
    • Stretch for 30 seconds.
    • Maybe just sit in the sunlight for a minute.

    That’s it. Low energy means low expectations. Give yourself permission to take it easy.

    2. Ideal Routine

    This is the routine you want to stick to most days.

    • A quick stretch or light workout.
    • A balanced breakfast.
    • Maybe a few minutes of journaling or planning your day.

    It’s not too overwhelming but still helps you feel productive and prepared.

    3. Super-Productive Routine

    Got one of those rare, high-energy mornings? Go for it!

    • Full workout? Sure!
    • Meal prep? Why not!
    • Tackle your to-do list with confidence.

    These days are rare, so take advantage of them when they happen, but don’t expect them every day.

    Pro Tip: Having different routines for different energy levels is the secret sauce to consistency.

    You don’t need to be at 100% to have a successful morning.

    Adapt, adjust, and keep moving forward.

    Love the idea of a dopamine-boosting morning routine? Take it to the next level with my 30-Day Dopamine Boost Challenge. With easy, daily actions, you’ll feel more energised and focused from morning to night.

    7. Building Your Ideal Low Dopamine Morning Routine

    Now that you’ve got all the tips, let’s put them together into a simple, easy-to-follow morning routine.

    This low dopamine morning routine is designed to help you start your day with less brain fog and more clarity, even on those tough ADHD mornings.

    Low Dopamine Morning Routine for ADHD: How to Combat Brain Fog

    Step 1: Wake Up Gently

    Hydrate: Drink a glass of water as soon as you wake up. Hydration helps wake up your body and your brain.

    Sunlight: Open the curtains and let some natural light in. If you can, step outside for a few minutes to boost your dopamine and set your body clock.

    Step 2: Light Movement

    Stretch or Walk: Do some light stretching or go for a quick walk, even if it’s just around the house. This gentle movement gets your blood flowing and helps boost dopamine levels.

    Step 3: Easy Breakfast

    Simple and Balanced: Choose something easy and healthy—like a smoothie, oatmeal, or a piece of toast with peanut butter. No need for a gourmet meal; just give your brain the fuel it needs to stay focused.

    Step 4: Plan the Day

    Use a Timer: Set a timer for 10 minutes and jot down the top 3 things you want to accomplish today. This keeps you from getting overwhelmed by a long to-do list.

    Mindfulness: If time allows, add in 2 minutes of mindfulness or journaling to clear your head.

    Step 5: Adapt as Needed

    On low-energy days, skip the workout and go easy on yourself. So maybe just focus on hydrating, eating, and getting a bit of sunlight.

    On high-energy days, you can add more—like a full workout or tackling a bigger task right after breakfast.

    Consistency is key to building any routine, especially when you’re working with low dopamine levels. I’ve written about how small habits can lead to big results—perfect for anyone needing help with staying on track.

    Conclusion: Flexibility and Consistency Are Key

    At the end of the day, the perfect morning routine doesn’t exist—especially for ADHDers.

    What does exist is a routine that works for you—whether it’s a simple, low-energy version or a fully productive morning routine for productivity.

    The key is having different routines ready, so no matter how you’re feeling, you’ve got a plan.

    Don’t forget: it’s all about consistency, not perfection. Small steps add up, and over time, your morning schedule will start to feel like second nature.

    Be kind to yourself, adapt as you need, and above all, remember—every little bit counts.

    You’ve got this!

    Further Resources

    Studies

    Low Dopamine and ADHD Mornings: Studies confirm that dopamine dysfunction is a core feature of ADHD, and deficits in the dopamine reward pathway are linked to motivation challenges in individuals with ADHD (Volkow et al., 2010).

    Brain Fog and Focus: The sluggish feeling and mental fog often experienced by individuals with ADHD in the morning are related to decreased dopamine activity. Volkow et al. (2007) found that ADHD individuals exhibit depressed dopamine activity, particularly in the caudate region of the brain, which is linked to inattention and cognitive impairments (Volkow et al., 2007).

    Routine as a Solution: Research supports that routines and reduced cognitive load in the mornings can improve performance in individuals with ADHD by allowing them to function with less mental effort (Swanson et al., 2007).

    Benefits of Movement and Light: Gentle morning movement and exposure to sunlight can increase dopamine levels, which can improve attention and reduce sluggishness. For example, treadmill exercise has been shown to boost dopamine synthesis, enhancing both focus and motivation in ADHD individuals (Kim et al., 2011).

  • Uncategorized

    Food Positivity: How to Encourage Healthy Eating Habits

    Introduction

    Hey there! Welcome, or welcome back to Shape & Joy – a place for all things health, wellness and positivity! Today, I want to I want to talk about something I love: food. Or in this case, food positivity.

    You might have heard of body positivity, but what exactly is food positivity? Food positivity is all about having a healthy, balanced, joyful relationship with food—one that nourishes you and isn’t a source of guilt or shame.

    It’s so easy to get caught up in diets, restrictions, and negative thoughts about what we eat. But imagine how good it would feel to be to enjoy your meals without guilt or stress. That’s what food positivity is all about! It’s about embracing all foods, listening to our bodies, and finding joy in the simple act of eating.

    On my journey to losing 80 pounds, I found a more balanced and mindful approach to eating. However, it wasn’t until a trip to Rome, Italy, that I truly understood the essence of food positivity. Wandering through the busy streets, savouring freshly made pasta in cosy trattorias, and enjoying pistachio gelato without a second thought—I saw how Italians embraced food with such love and joy. Meals were not just about eating; they were about connection, celebration, and savouring every bite.

    So, in this post, I want to talk about how we can develop a healthy, positive relationship with food, one that celebrates our bodies and brings us joy.

    SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health

    What Is Food Positivity?

    Food positivity is all about embracing a healthy, joyful relationship with food. It’s about appreciating the nourishment food provides and enjoying it without guilt or stress.

    Imagine savouring every bite, knowing it’s okay to indulge in your favourite treats, and feeling good about your choices.

    Dieting often involves strict rules, restrictions, and a lot of pressure. It’s about cutting out certain foods and constantly monitoring what you eat.

    On the other hand, food positivity encourages balance and moderation. Instead of focusing on what you can’t have, it celebrates what you can enjoy. It’s about listening to your body’s needs and trusting yourself to make choices that feel good.

    POSTS YOU MAY BE INTERESTED IN:

    Food Positivity

    I know that developing this mindset can be challenging. Many of us have been conditioned to see food through a lens of restriction and control. It’s not easy to shift those thoughts overnight.

    But remember, it’s okay to take small steps and be kind to yourself along the way. Everyone’s journey with food is unique, and it’s perfectly normal to face ups and downs.

    Embrace All Foods

    ALL FOODS. Yes, you heard that right—no food is inherently “bad” or “good.” It’s time to let go of those labels and start seeing food for what it truly is: a source of nourishment, enjoyment, and connection.

    Instead of cutting out your favourite foods, why not enjoy them in a way that feels balanced? It’s all about finding that sweet spot where you can enjoy some cake or a handful of crisps without any guilt.

    The key is to enjoy these treats in moderation, alongside a variety of nutrient-rich foods that make you feel good.

    Food Positivity freedom

    Here are some personal tips on how to enjoy your favourite treats without the guilt:

    1. Mindful Indulgence: When you’re craving something special, take the time to truly savour it. Eat slowly, appreciate the flavours, and enjoy the experience without distractions. This way, you’re more likely to feel satisfied and less likely to overeat.
    2. Portion Control: It’s all about the portions. Instead of eating an entire bag of cookies, enjoy a few pieces mindfully. You’ll still get to enjoy the taste without overindulging.
    3. Pairing Foods: Combine your treats with healthier options. For example, if you love chocolate, try pairing it with some fresh berries or nuts. This way, you get the best of both worlds.

    By finding balance and enjoying your favourite treats without guilt, you can develop a healthier and happier relationship with food.

    After all, food is meant to be enjoyed, celebrated, and savoured.

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    Listen to Your Body

    Now that we’ve talked about embracing all foods, let’s move onto another important aspect of food positivity: listening to your body.

    unconditional permission to eat

    This is where the concept of mindful or intuitive eating comes in. Mindful or intuitive eating is all about tuning into your body’s natural signals of hunger and fullness.

    It’s about eating when you’re hungry, stopping when you’re satisfied, and choosing foods that make you feel good. It might sound simple, but in a world full of diet rules and food trends, it can be hard for a lot of us. (Warren et al., 2017) (Dyke & Drinkwater, 2013) (Małachowska & Jeżewska-Zychowicz, 2022).

    How to Recognise Your Hunger and Fullness Cues

    1. Hunger Check-Ins: Before you eat, take a moment to assess your hunger. Are you eating because you’re physically hungry, or are you eating out of boredom, stress, or habit? Try to eat when you feel true hunger, and stop when you’re comfortably full.
    2. Eat Mindfully: Pay attention to the taste, texture, and aroma of your food. Eating slowly and savouring each bite can help you notice when you start to feel full. This way, you’re more likely to stop eating at the right time.
    3. Fullness Scale: Use a scale from 1 to 10 to rate your hunger and fullness. Aim to eat when you’re around a 3 (hungry but not starving) and stop when you’re around a 7 (satisfied but not stuffed).

    Your body knows what it needs to thrive, so listen to it! It’s okay to crave different foods at different times—sometimes you’ll want a big meal, and other times a light snack will do.

    Trusting your body means honouring those cravings without judgment.

    Tips to Handle Cravings

    1. Acknowledge Your Cravings: It’s normal to crave certain foods, and there’s no need to feel guilty about it. Acknowledge your craving and decide whether you want to indulge it now or later.
    2. Satisfy the Craving Mindfully: Sometimes, the best way to handle a craving is to enjoy a small portion of what you’re craving. Eat it slowly, savour it, and let yourself enjoy the experience fully.

    With time, you’ll find that this approach not only improves your relationship with food but also enhances your overall well-being. (Arch et al., 2016) (Kidwell et al., 2015)

    POSTS YOU MAY BE INTERESTED IN:

    Make Healthy Eating Fun

    Healthy eating can be fun if you get a little creative! Start with planning meals as a family activity. Everyone can pitch in ideas.

    Try out new recipes together. Think of it as a mini cooking show at home where everyone gets to be a chef. Try new ingredients and cooking styles.

    Make mealtime more fun for the family with themed dinners. Have a Mexican night with homemade tacos and guacamole, or an Italian night with a build-your-own pizza station. Decorate the dining area to match the theme and play some matching music to set the mood.

    Turn mealtime into quality time. Sit together, talk about your day, and enjoy the food and each other’s company. It’s not just about eating healthy, but also about creating happy memories around the table.

    Focus on How Food Makes You Feel

    Paying attention to how food makes you feel can really change your eating habits. Instead of focusing on calories or diets, tune into your body’s reactions. Notice how you feel after different meals—do certain foods make you feel energised and happy, while others leave you sluggish?

    beginners running guide

    Start a food journal where you jot down what you eat and how you feel afterwards. This can help you identify patterns and make more mindful choices. Over time, you’ll naturally gravitate towards foods that make you feel your best.

    Healthy eating isn’t just about physical health; it’s about emotional well-being too. Enjoy the process of discovering what foods fuel your body and mind in the best way.

    Building Healthy Eating Habits

    Building healthy eating habits starts with small, manageable changes. You can start by just adding an extra piece of fruit or veg a day. Planning your meals ahead of time can help make sure you make healthier choices and avoid last-minute unhealthy options.

    Listening to your body is key. Eat when you’re hungry and stop when you’re full, paying attention to how different foods make you feel. Stay hydrated, as thirst can often be mistaken for hunger. (Sairanen et al., 2015) (Sorensen et al., 2019)

    Food Positivity

    Building healthy habits is a gradual process. Celebrate your progress and stay patient with yourself as you make these changes. Over time, these small steps will lead to huge improvements in your health and mindset.

    Food Positivity: Conclusion

    Building a healthy, happy relationship with food is all about balance, mindfulness, and enjoyment. Remember to embrace all foods, listen to your body, and find fun ways to make healthy eating a part of your life. Celebrate your progress, and don’t be too hard on yourself—every small step counts.

    Ready to take the next step? Start by making one small change today. Whether it’s trying a new recipe, practising mindful eating, or celebrating a small win, every action counts!

    Comment below with your favourite food or a tip that has helped you. Let’s inspire each other to embrace a joyful relationship with food. ????

    Further Resources

    Books

    Websites

  • Habits, Uncategorized

    15 Good Habits for a Healthier Life

    Introduction

    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’!

    SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health

    15 Good Habits

    Introducing These 15 Good Habits To Your 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.

    woman smiling while cooking

    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.
    15 good habits

    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.

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    Habit 4: Practice Mindfulness and Meditation

    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.
    15 good habits

    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.

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    Habit 6: Plan Your Meals

    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.
    morning routine

    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!
    15 good habits

    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.

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    Habit 12: Limit Processed Foods

    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.
    beginners running guide

    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!