Wellbeing

Practical tips and advice dedicated to enhancing your overall wellbeing. From mindfulness practices and stress management to self-care rituals and mental health guidance, learn a more holistic approach to living your best life. Find posts that allow you to prioritize self-love, build positive relationships, and achieve balance in mind, body, and spirit. A collection of resources that celebrates your journey towards a more fulfilling and resilient sense of well-being.

  • Beat Insomnia: 11 Quick Hacks to Fall Asleep Faster Tonight

    Fall Asleep Faster

    Picture this: you’re lying in bed, staring at the ceiling, convincing yourself you’re not tired, begging the sleep gods to help you fall asleep faster. Meanwhile, your brain’s running a highlight reel of that embarrassing thing you said in 2007.

    Sound familiar? Been there, done that, got the bags under my eyes to prove it.

    But don’t worry. You’re not doomed to a life of tossing, turning, and watching ASMR videos at 2 AM.

    I’ve got you covered with 11 life-changing sleep hacks—because you deserve to fall asleep fast like a baby (the kind that doesn’t wake up every hour, unlike my little one).

    Let’s dive into this list of no-nonsense, practical tips to help you fall asleep quickly. Because we’re not here for fluff, we’re here for results.


    Why Insomnia Happens (and Why It’s Not Your Fault)

    First off, let’s clear something up—you’re not broken. Insomnia happens to the best of us. Maybe you’re stressed, scared, or just overwhelmed with life’s chaos.

    If you’re working nights, dealing with kids who think bedtime is optional, or trying to survive that sick season period, it’s no wonder your sleep’s gone AWOL.

    I know how it feels—I battled postpartum depression, night-time panic attacks, and even gave hypnotherapy a go (spoiler: didn’t work for me).

    But here’s the good news: I found some brilliant sleep strategies that do.

    Now, let’s get you sorted with these hacks to help you fall asleep quickly, wake up refreshed, and tackle your day like the superstar you are.

    Need more joy in your day? After improving your sleep, check out 15 Happiness Tips That Will Make Life More Enjoyable for a boost!


    Hack 1: Keep Your Bedroom a Sleep Sanctuary

    Your sleep environment matters more than you think.

    If your room’s hotter than a summer heatwave or as bright as a nightclub, it’s no wonder you can’t sleep. Keep it cool, dark, and quiet.

    • Invest in blackout curtains and a fan or heater, depending on your needs.
    • Keep your bedroom screen-free. Work laptops, phones, and TVs have no business hanging out where you sleep. Not only does blue light mess with your sleep hormones, but seeing that spreadsheet at bedtime isn’t exactly relaxing.
    • Declutter your space—yes, that curly bun of clothes in the corner counts!
    • Use a white noise machine or an ASMR playlist if silence freaks you out.
    woman covered with white blanket

    Hack 2: Master the Art of a Bedtime Routine

    Your body loves routine. Go to bed and wake up at the same time every day, even on weekends.

    • Wind down with a warm drink (decaf, obviously).
    • Do something calming, like reading or stretching. Avoid doom-scrolling TikTok—you know it doesn’t help.

    Hack 3: Use Pressure Points for Instant Calm

    Here’s a little psychological trick I swear by: acupressure. There’s a magic spot on your wrist called the “spirit gate.”

    Massage it gently for a minute or two, and you might just feel your stress melt away.

    It’s one of those sneaky insomnia remedies that can help, but let’s be real—it’s not a miracle cure.

    If your mind is racing at 100 miles an hour, you’ll still need a bit of effort to calm it down.

    Want more options? Here are four other acupressure points to try:

    1. Anmian (Peaceful Sleep): Located just behind your earlobe, in the dip where your neck meets your skull. Apply light pressure to encourage relaxation.
    2. Shenmen (Heavenly Gate): Found on the upper part of your ear, near the inner curve. This one’s great for reducing anxiety and helping you unwind.
    3. Tai Chong (Liver 3): On the top of your foot, in the webbing between your big toe and the one next to it. Massage here to ease tension and calm your mind.
    4. Yin Tang (Third Eye): Right between your eyebrows. Gently press or massage this spot to help quiet your thoughts.

    Acupressure is a brilliant tool to have in your bedtime routine, but remember, it works best when combined with other sleep strategies.

    Give it a go and see which points work for you!

    Craving a slower pace? After mastering your sleep, explore my Lazy Sunday Morning Routine for cosy self-care ideas to unwind this weekend!


    Hack 4: Journal the Junk Out of Your Brain

    When your mind’s racing faster than a toddler on sugar, grab a pen and notebook.

    • Write down your worries, your to-do list, or random thoughts.
    • It’s like a brain dump—gets the rubbish out of your head so you can fall asleep peacefully.

    Hack 5: Breathe Like You Mean It

    The 4-7-8 breathing technique is my go-to when I’m panicking at night. Breathe in for 4 seconds, hold for 7, exhale for 8. Repeat until you feel your body relax.

    It’s like a reset button for your nervous system.

    If you’re someone who loves a bit of guidance, the Calm app has some simple breathing techniques for sleep.

    Whether it’s 4-7-8 or other methods designed to ease you into relaxation, it’s worth having in your toolkit for those restless nights.


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    Hack 6: Release Tension with Light Movement and Relaxation

    Before you start yelling, “I’m too tired for that!” hear me out. Gentle yoga or stretching can help you fall asleep fast by releasing tension in your muscles.

    Think of it as a pre-sleep treat for your body.

    A few easy stretches or a relaxing child’s pose can do wonders for calming your mind and preparing you for rest.

    If yoga’s not your thing, try progressive muscle relaxation instead. It’s a simple technique that works by tensing and relaxing each muscle group in your body, one at a time. Here’s how to do it:

    1. Start small. Tense your toes for 5 seconds, then let go completely.
    2. Move upward. Focus on your calves, thighs, and so on, working your way through each muscle group.
    3. Don’t skip your face. Relaxing your jaw and forehead can be surprisingly effective.
    4. Pair it with deep breathing. As you let go of each muscle, imagine the tension melting away.

    Hack 7: Snack Smart

    Certain foods can help you drift off. Bananas, almonds, and a cheeky bit of dark chocolate are my favourites.

    They’re full of magnesium, which is brilliant for calming your body down.

    Wondering how nutrition ties into better sleep? Check out 11 Ways to Incorporate Ancestral Nutrition for tips to fuel your modern lifestyle!


    Hack 8: Try Sleep Products That Actually Work

    I can’t live without my weighted blanket now, it’s one of the best purchases I’ve ever made. They are a game-changer for anxiety and insomnia.

    I also swear by pillow sprays—spray a bit on your pillow, and you’ll be out like a light.

    Here are my sleep must-haves:

    Weighted Blanket Queen Size 15lbs
    $53.09

    Honestly, this weighted blanket has been a lifesaver for me! It’s like a cosy hug that helps me relax and fall asleep so much faster. I didn’t think it’d make such a difference, but it’s been amazing for stress and those restless nights. You have to try it!

    Buy Now
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    02/27/2025 11:14 am GMT
    Lavender Linen and Room Spray, Pure Lavender Pillow Spray
    $12.99

    I swear by this lavender pillow spray—it’s been a total game-changer for my bedtime routine. A quick spritz on my pillow, and it feels like I’m in a spa. It’s so calming and really helps me unwind after a stressful day. 

    Buy Now
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    02/27/2025 11:14 am GMT
    Madison Avenue Blue Light Blocking Glasses
    $15.99

    I can’t recommend these blue light blocking glasses enough! They’re stylish, comfy, and have been a game-changer for my evenings.

    Buy Now
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    02/27/2025 11:16 am GMT
    VIVITEST Stone 200ML Essential Oil Diffuser
    $26.99

    Perfect for unwinding and setting the mood for a great night’s sleep!

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    02/27/2025 11:16 am GMT
    Sunrise Alarm Clock White Noise Machine: Natural Wake Up Light
    $59.99

    This sunrise alarm clock is an all-in-one sleep hero! It’s not just an alarm—it’s a noise machine, mood light, and even a sunrise simulator to gently wake you up. Perfect for better sleep, relaxing nights, and waking up refreshed without the jarring buzz of a regular alarm!

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    02/27/2025 11:16 am GMT

    Hack 9: Avoid Screens (No, Really)

    I know, I know—Netflix is calling. But blue light messes with your sleep hormones. Switch off your devices an hour before bed.

    If you’re really desperate, grab some blue-light-blocking glasses.


    Hack 10: Don’t Fight It

    If you’re lying there for more than 20 minutes, get up and do something calming.

    Read a book, do a puzzle, or even fold laundry (trust me, nothing’s more boring).


    Hack 11: Focus on the Good Stuff

    When you’re lying in bed, don’t think about how tired you’ll be tomorrow. Instead, imagine something lovely—a holiday, a cosy cabin, or even the smell of freshly baked bread.

    Positive visualisation works wonders.

    Stress keeping you up? Dive into Cortisol Diet 101 for tips on balancing stress hormones and supporting better sleep naturally!


    What Worked for Me (and Can Work for You Too)

    As someone who’s been through the wars with postpartum insomnia and night-time panic attacks, I know how hard it can be to quiet your mind and actually get some rest.

    For me, it wasn’t just about these sleep tips—I also did some therapy to work through my panic attacks. That combination made all the difference.

    I’m not here to promise miracles because let’s be real, life doesn’t work like that.

    But I can tell you this: these sleep strategies gave me the tools I needed to make my nights a little easier.

    They didn’t fix everything overnight, but they helped me take back some control—and that’s a win in my book.

    If I can do it (with a baby, no less), so can you. You’ve got this.


    Final Thoughts: Sleep Like You Mean It

    Now you’ve got a list of tips, life hacks, and sleep strategies to fall asleep quickly. It’s time to stop dreading bedtime and start owning it.

    You’re not alone in this battle, but you are in control.

    Try a few of these tonight and let me know how they work for you. Sweet dreams!

    📌 Pin this for later!

    fall asleep faster

    Studies

    Studies have demonstrated that acupressure significantly improves sleep quality, reduces sleep disturbances, and decreases nocturnal awakenings. For example, a study with institutionalised residents showed that acupressure effectively reduced sleep latency and improved overall sleep quality (Chen et al., 1999).

    Meta-analyses suggest that acupressure and auricular therapy are more effective than no treatment or routine care for insomnia. While evidence is promising, further research is needed to confirm long-term benefits (Yeung et al., 2012).

    Progressive muscle relaxation and meditation techniques, such as the 4-7-8 breathing exercise, have been shown to significantly reduce sleep onset latency and promote relaxation, supporting their use as complementary sleep aids (Woolfolk et al., 1976).

    A systematic review found evidence that integrating cognitive-behavioural therapy with acupressure provides additional benefits for insomnia sufferers, including improvements in fatigue and daytime function (Ho et al., 2021).

    Research supports the use of yoga and light stretching to reduce muscle tension and prepare the body for rest. A breathing technique studied in insomniacs was found to promote drowsiness effectively (Farrow, 2006).

  • 15 Happiness Tips That Will Make Life More Enjoyable

    15 Happiness Tips That Will Make Life More Enjoyable

    Let’s be honest – life can feel like one long slog sometimes. You work hard, you do your best to keep it all together, and yet it feels like you’re missing something. Sound familiar? Here’s the thing: happiness doesn’t just magically drop out of the sky and hit you in the face.

    It’s about finding those little moments, cherishing the little things, and enjoying life as it comes.

    So, buckle up, because I’m about to share 15 mindset shifts that’ll make life more enjoyable. These are your ultimate happiness tips, packed with life-changing habits to help you feel like a genuinely happy person.

    Ready to dive in? Let’s do this!


    Stop spiralling into doom every time something goes pear-shaped. That parking ticket? Annoying, yes, but it doesn’t mean the universe hates you.

    Flip the script and think: “Well, at least I’ve got a story to laugh about later over a cuppa!”

    Pro Tip: Catch yourself mid-rant and ask, “Will this matter in a year?” If not, let it go.

    a person holding a card next to a potted plant

    You’ve probably heard this one a million times, but it works. Every day, jot down three things you���re grateful for.

    It could be your morning coffee, your favourite song, or not tripping over the cat today.

    Happiness challenge accepted?

    6-Minute Diary Gratitude Journal
    $19.99

    Oh, you need this diary in your life! It’s like a little therapist in a notebook – just six minutes a day to focus on gratitude, mindfulness, and smashing your goals.

    Buy Now
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    02/27/2025 11:14 am GMT

    You can’t do it all, and honestly, you shouldn’t have to.

    Stop trying to be Superwoman.

    Set boundaries and realistic goals, and remember that saying “no” can sometimes be the most liberating thing ever.


    Life’s messy. But instead of stressing about things you can’t change (like the weather or that one coworker), focus on what you can.

    Need a mood boost? Tidy your desk, go for a walk, or make a cuppa. Those little things add up.

    Need to get organised? Check out my GYST (Get Your Sh*t Together) Binder—your ultimate tool for simplifying life and staying on top of it all!


    Spoiler: Perfection is a myth. Life is far more fun when you’re winging it and laughing at your mistakes. Be kind to yourself and remember – done is better than perfect!


    Lost a pound? Got through the day without snapping at anyone? That’s progress, my friend, and it deserves a high five.

    Celebrating small wins is one of the best ways to be happier.

    Dreaming big for 2025? Don’t miss my post on 9 Goals That Belong on Every 2025 Vision Board to inspire your best year yet!


    Your house doesn’t need to look like a Pinterest board, and your life doesn’t need to be Instagram-perfect.

    A clean-ish kitchen and takeaway dinner can be just as joyful.


    📌 Pin this for later!


    Resting isn’t being lazy; it’s recharging. If you’re burning the candle at both ends, you’re going to burn out.

    Schedule time to chill, binge your favourite show, or read a book. Trust me, you’ll be more productive after.


    person lying on bed while covering face with pillow and holding eyeglasses

    Carrying grudges is heavy work. Trust me.

    Forgive others, not because they deserve it, but because you deserve peace. And while you’re at it, forgive yourself for not being perfect – no one is!

    A great way to practice forgiveness is with meditation! I use the Calm app for this, it’s packed with guided sessions specifically for letting go of grudges and practising self-compassion.


    You’re not her, and she’s not you. Stop scrolling through other people’s highlight reels and start living your own life.

    Want to know how to be a happy person? Ditch the comparisons and focus on what makes you smile.

    Looking to transform your life? Check out my post on Life-Changing Habits to Get Your Life Together and start making big changes today!


    Every “yes” to something you hate is a “no” to something you love. Protect your time and energy like a dragon guards its treasure.


    You don’t need to book a month-long trip to Bali to feel alive. Try a new café, take a different route home, or say yes to that random karaoke night.

    Those little moments can be life-changing.

    The Adventure Challenge Solo Edition - 50 Scratch-Off Adventures and Games for Adults & Teens
    $29.99

    You need this! The Adventure Challenge: Solo Edition is a scratch-off book full of fun ideas for trying new things. Plus, they’ve got family and couples editions too—perfect for everyone!

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    02/27/2025 11:14 am GMT

    Would you talk to your best friend the way you talk to yourself? No? Then cut the self-criticism and give yourself the same compassion you’d give them.


    Stuff is just stuff, but memories? They last forever.

    Plan a day out, play silly games with the kids, or have a spontaneous dance party in the kitchen. Those life habits bring joy.

    Ready to take action? Check out my 30-Day Life Reset Challenge—the perfect way to refresh your routines and boost your happiness!


    There’s no magic destination where happiness lives. It’s in the here and now, in those moments you take to breathe, laugh, and just be.


    Life’s meant to be messy, imperfect, and full of surprises. The key is enjoying it for what it is – a patchwork of happy little things and moments where you feel truly alive.

    So, pick one of these mindset shifts, run with it and let me know in the comments how you did. You’ve got this – and I’ll be cheering you on every step of the way!

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    HAPPINESS MINDSET

  • Lazy Sunday Morning Routine: Self-Care Ideas for a Relaxing Weekend


    Ah, Sundays—the one day of the week where the to-do list politely takes a backseat, and we can all just exist without the world screaming for our attention. But here’s the deal: a lazy Sunday morning routine doesn’t mean being a complete couch potato. Oh no, my friend!

    It’s about creating a schedule so perfectly indulgent and soothing, you’ll feel like you’ve had a weekend glow-up without lifting more than a finger (or a croissant).

    Let’s dive into my perfect lazy Sunday morning routine—packed with ideas for self-care, a healthy dose of relaxation, and just enough productivity to reset your mind for the week ahead.

    Ready? Let’s get you glowing! ✨

    sunday morning routine

    Start Your Self-Care Sunday the Night Before

    Here’s the secret to a truly indulgent Sunday: it actually starts on Saturday night. Yep, a little prep can make your Sunday morning routine feel effortlessly luxurious. Think of it as setting the stage for the ultimate weekend reset.

    First, let’s sort your skincare. After a long day, treat your face to some much-needed hydration with a rich, overnight mask. The Laneige Water Sleeping Mask is perfect for this—it’s lightweight, super hydrating, and leaves your skin feeling fresh and glowing by morning. Think of it as a little extra self-care while you sleep.

    Lazy Sunday Morning Routine skincare

    And don’t forget about your lips! Swipe on a layer of the Laneige Lip Sleeping Mask before bed. It’s one of those small steps that makes a big difference—you’ll wake up with soft, hydrated lips that are ready for your lazy Sunday tea or coffee moment.

    Lazy Sunday Morning Routine

    Once your skin is sorted, it’s time to set the mood. Dim the lights, light a calming candle, and maybe even jot down a few things you’re grateful for in your journal. These little rituals help you transition from weekday chaos to weekend bliss.

    By the time Sunday morning rolls around, you’ll wake up feeling refreshed, glowing, and ready to dive into your perfect lazy routine. It’s the ultimate way to hit the ground running (or lounging) for your self-care weekend.

    Need some more ideas? These night journal prompts are perfect for reflecting on your week and ending the day with positivity.

    gold ballpoint pen

    The Art of a Slow Start: Because You Deserve It

    First things first: ditch the alarm. Yep, you heard me.

    A proper Sunday routine starts with waking up naturally, no beeping, blaring, or chaos allowed.

    Roll out of bed (or don’t, no judgement) and grab yourself a hot drink. Tea, coffee, hot chocolate—whatever floats your boat.

    Sit by a window, let the light stream in, and just be.

    weekend routine

    This moment isn’t about ticking off a daily routine planner; it’s about soaking up some peace before the day unfolds.

    Pro Tip: If you want to make it extra bougie, pop on a playlist that screams “good morning schedule” vibes.

    Not sure where to start? These morning journal prompts are perfect for setting a positive tone and reflecting on what matters most.

    Set the mood right with a cosy atmosphere. Lighting a candle can instantly transform your space into a haven of relaxation.

    Lazy Sunday Morning Routine self care

    Breakfast Goals: The Lazy Gourmet

    Now, onto the most important part of your ideal weekend routine—breakfast.

    You’ve got options here, and none of them involve guilt or counting calories.

    This is about nourishment and pure joy.

    • Fancy something hearty? Go for avocado toast with a sprinkle of chilli flakes.
    • Craving comfort? Pancakes or waffles with a drizzle of syrup will sort you out.
    • Feeling healthy? A smoothie bowl with all the toppings is your go-to.

    The point is to slow down and actually enjoy it.


    📌 Pin this for later!


    Put the phone away (unless you’re snapping a quick Insta pic), and savour every bite like the weekend queen you are.

    This is one of those Sunday habits that turns an ordinary morning into a perfect morning routine.

    Looking for inspiration? Check out these 15 good habits that can make a world of difference in your daily routine. Even adding one or two can set you on the path to feeling your best!


    Pamper Time: The Ultimate Weekend Glow-Up Routine

    Here’s where the magic happens.

    Your weekend self-care checklist needs to include a little pampering session, so grab those bath bombs, face masks, and fluffy robes.

    Start with a long soak or steamy shower—this isn’t your daily rinse-and-go situation.

    Use your fanciest products and scrub away the week. Then, follow up with:

    • A hydrating face mask.
    • A luxurious body lotion that smells like a summer productive routine in a bottle.
    • A DIY manicure or some hair care TLC.

    Not only will you feel refreshed, but you’ll also look like you’ve spent the weekend at a spa.

    And who doesn’t want that?

    For silky, firm skin that feels like a dream, massage in the OSEA Anti-Aging Body Balm. Trust me, your body will thank you for this extra dose of hydration and pampering.


    Leisurely Activities: Lazy Yet Productive

    Once you’ve pampered yourself silly, it’s time to move onto some relaxing things to do.

    Think of this as the “me time” portion of your Sunday routine. Here are a few ideas:

    • Curl up with a good book and let yourself get lost in another world.
    • Watch an episode of your favourite cosy TV series (I’m looking at you, Gilmore Girls or Bake Off).
    • Try a hobby that feels indulgent, like journaling or sketching.

    This is also a great time to bring out your morning routine checklist and see if there’s anything you’d like to plan for the week ahead.

    pen on book

    But keep it light—this isn’t about being overly productive; it’s about setting up your routine for a healthy lifestyle.

    If you’re aiming for a happy, sustainable approach to eating, take a peek at these wholesome food ideas. They’re all about fuelling your body and soul.


    Wrapping Up Your Lazy Morning: The Perfect Balance

    By now, you’re feeling a mix of relaxed, pampered, and ready to face the week.

    If you’re really nailing this Sunday routine, you’ll have ticked off a few key things to do every morning for your mental and physical wellbeing:

    1. You’ve nourished yourself.
    2. You’ve prioritised self-care.
    3. You’ve enjoyed a lazy yet productive glow-up.

    Feel free to add your own personal touch to this checklist—maybe a walk in the fresh air or a quick stretch to loosen up.

    Whatever makes you feel like the best version of yourself.


    Final Thoughts: A Sunday Done Right

    Your lazy Sunday morning routine is about embracing a slower pace while still doing things that make you feel good.

    It’s not about perfection; it’s about balance.

    Whether you’re following a healthy morning routine or indulging in a “treat yourself” kind of vibe, remember this: you deserve this time.

    So, grab your planner, jot down some weekend ideas, and make your Sunday morning something to look forward to every week.

    Because when your weekend starts with the perfect mix of self-care, a good schedule, and a little indulgence, you’re setting yourself up for a week of success.

    Go on, queen—glow up and relax like the superstar you are! 🌟

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    SUNDAY MORNING ROUTINE
  • Cortisol Diet 101: Your Guide to Balancing Stress Hormones


    Let’s talk about something most of us women don’t realise is controlling our lives: hormones. Those sneaky little things are behind your acne flare-ups, random mood swings, and that stubborn belly fat. Yep, it’s not just you—it’s those pesky stress hormones running riot, especially cortisol.

    But here’s the good news: you can balance your hormones naturally, and it starts with what’s on your plate.

    Enter a cortisol diet—your new best friend for bringing those stress levels down, helping with hormonal imbalances, and yes, even making that hormonal weight gain pack its bags.

    Let’s get into it: how to balance hormones, tackle stress, and feel more like yourself again. Spoiler alert: it doesn’t involve kale smoothies for every meal.

    stress hormones

    What is Cortisol, and Why Should You Care?

    First off, cortisol is your body’s stress hormone—your fight-or-flight sidekick. It’s not inherently a bad things.

    But here’s the catch: when cortisol’s doing overtime (cheers, stress!), it starts wreaking havoc.

    We’re talking acne, sugar cravings, sleepless nights, and a waistline that seems to expand faster than you can say “pass the biscuits.”

    Too much cortisol doesn’t just stress you out—it throws your entire hormonal ecosystem into chaos. And when hormones like estrogen and progesterone join the drama, you’re looking at symptoms like low energy, bloating, and more weight gain.

    Fun times, right?

    But don’t worry, we’ve got the ultimate plan to help you reset your hormones and give cortisol the boot.

    Think your cortisol levels might be out of control? High cortisol can lead to all sorts of sneaky symptoms like fatigue and weight gain. Check out my post on the signs of high cortisol in women to learn more about what to look out for.


    Cortisol Diet Basics: Where to Start

    A hormone diet (or hormone-balancing diet, if we’re being fancy) is all about feeding your body what it needs to calm down and sort itself out. Think of it like giving your body a nice cup of tea and a pep talk.

    The right foods = happy, healthy hormones.

    vegetable salad on white ceramic bowl

    What to Add to Your Plate

    Here are the all-stars of the cortisol diet:

    Salmon: Packed with omega-3s, which help lower inflammation and support natural hormone balance. Plus, it’s delicious.

    Spinach: Full of magnesium to calm those stress levels. It’s like a spa day for your insides.

    Berries: Antioxidant powerhouses that fight inflammation and support a healthy microbiome.

    Nuts and Seeds: Brilliant for healthy fats and fibre—both essential for hormone balance and tackling weight gain.

    Dark Chocolate: Yes, you read that right. A bit of dark choc can help regulate cortisol and give you a mood boost.

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    No more guesswork. No more spinning your wheels. Lumen puts you in charge of your metabolism.

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    What to Avoid Like the Plague

    Some foods aren’t doing your hormones any favours. Here’s what to cut back on:

    Processed Junk: Cakes, crisps, and all those sugary snacks spike cortisol faster than a toddler on a sugar rush.

    Caffeine Overload: Your fourth cup of coffee? Yeah, that’s not helping. Try swapping for herbal tea.

    Alcohol: I know, I know, but too much booze can throw off your estrogen levels and make your stress worse.

    Cutting out processed foods and sugary snacks is step one in tackling a stress belly caused by cortisol. For more tips on reducing belly fat linked to stress, read my post on how to get rid of stress belly naturally.

    stress hormones

    Quick Wins for Hormonal Balance

    If you’re busy (aren’t we all?), here are a few easy swaps to start balancing your hormones naturally:

    Breakfast: Swap sugary cereal for porridge topped with berries and seeds.

    Lunch: Add leafy greens to whatever you’re eating (sandwiches count!).

    Snacks: Keep nuts, hummus, or a boiled egg handy for healthy proteins.

    These small tweaks will start calming that cortisol chaos and set you up for healthy hormones long-term.

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    The Bigger Picture: Beyond Food

    Now, I’m not going to lie—food’s a big part of this, but it’s not the whole shebang. Hormonal health is also about how you live your life. Here’s how to go the extra mile:

    Sleep Like It’s Your Job: Poor sleep sends your cortisol levels sky-high. Aim for 7-9 hours a night, and keep your bedtime routine simple.

    Move Your Body, Gently: Forget punishing workouts. Yoga, walking, or light strength training are fab for balancing hormones naturally.

    De-Stress Daily: A bit of mindfulness, deep breathing, or journaling goes a long way. Stress management = happy hormones.


    How the Cortisol Diet Can Change Your Life

    Stick to this plan, and you’ll notice the difference: better energy, clearer skin, less bloating, and those pesky cravings won’t have you raiding the biscuit tin at midnight.

    It’s all about small, sustainable changes that lead to big results.

    Remember, balancing hormones isn’t a quick fix—it’s a journey.

    You’re rewiring how your body responds to stress, one meal and one habit at a time. And trust me, you’ve got this.

    How to Reduce High Cortisol Levels for Good!

    If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.

    Explore the full series:


    Final Pep Talk

    Your hormones aren’t the boss of you—you’re the boss of them. With a cortisol diet, you can take back control, feel better in your own skin, and live a life where your hormones work for you, not against you.

    So, ready to get started?

    Go on, give this a go, and let me know how you feel. You’ve got this! 💪

    📌 Pin this for later!

    stress hormones

    Studies

    High cortisol levels caused by chronic stress can disrupt sleep, increase cravings, and lead to hormonal imbalances. A hormone-balancing diet can help regulate cortisol and improve overall health (Stachowicz & Lebiedzińska, 2016).

    Foods rich in magnesium (like spinach) and omega-3 fatty acids (such as salmon) can help reduce cortisol and inflammation, supporting hormone balance (Grzebisz, 2016).

    Adaptogens like ashwagandha can effectively lower stress hormones, helping to restore balance to the hormonal system (Anju & Ghosh, 2021).

    Essential oils like lavender, when used in aromatherapy or topically, have been shown to reduce cortisol and aid relaxation (Suyono et al., 2020).

  • 36+ Ideas for Self Care Gifts for Women


    Let’s be honest—shopping for gifts can feel like herding cats, especially when you want to show the women in your life how much they mean to you. Self care gifts are the perfect solution because they say, “I see how hard you’re working, and you deserve some proper me-time!”

    Whether you’re putting together a gorgeous gift basket, scouting out the best self care presents, or tackling some DIY relaxation gift basket ideas, this post has got you covered.

    We’re talking the kind of gifts that’ll make your best mate, your mum, or even your sister say, “How did you know I needed this?”

    To make things easier, I’ve included a mix of budget-friendly, mid-range, and luxury options for each gift idea.

    Because self-care shouldn’t have a price tag—it’s all about showing you care!

    This means different things to different people, so here’s a breakdown of how I’ve classified them:

    • Budget: $5–$20
    • Mid-Range: $20–$50
    • Luxury: $50+

    So, grab a cuppa, and let’s dive into the ultimate self care gifts that’ll make you the gifting MVP this year!

    self care gifts ideas

    1. For the Stressed-Out Friend

    We all have that one friend who’s perpetually frazzled—always juggling work, family, and the apocalypse-level drama of daily life.

    Give her the gift of calm with a stress relief kit gift idea.

    Think essential oil rollerballs, a soothing lavender-scented candle, and maybe even a mini mindfulness journal.

    Budget: Lavender-scented candle, stress relief rollerball.

    self care gift

    Mid-Range: Mini mindfulness journal, essential oils set.

    Luxury: Aromatherapy diffuser with high-quality oils.

    self care gift

    Pro tip: Pop it all into a chic self care bag for women or a cute self care kit for men if you’re feeling inclusive—stress doesn’t discriminate!


    2. For the Sleep-Deprived Mum (aka Me)

    Mums are basically superheroes, but even they need their beauty sleep.

    Create a spa self care gift basket filled with must-have self care items like a silk eye mask, a lavender pillow spray, and a weighted blanket.

    Bonus points if you throw in some fancy herbal teas for those late-night wind-downs.

    Budget: Silk eye mask, herbal tea set.

    Mid-Range: Weighted blanket, lavender pillow spray.

    self care gift

    Luxury: High-end pyjama set or a sound machine with soothing sleep tracks.

    self care gift

    Trust me, she’ll thank you when she’s finally snoozing like a baby—her actual baby, not so much.


    3. For the Overworked Colleague

    That colleague who’s always burning the midnight oil? Save them from work-induced burnout with a thoughtful desk-friendly self care package gift idea.

    Include a cute succulent, a stress ball, and a fancy planner to help them boss 2024.

    Budget: Stress ball, desk plant.

    Mid-Range: Cute planner, mug warmer.

    self care gift

    Luxury: Adjustable desk lamp with wellness settings.

    self care gift

    Pop it into a self care bag for women and boom—you’ve just elevated office Secret Santa to a whole new level!


    4. For the Health-Conscious Sister

    Got a sister who’s always up for a yoga class or banging on about her steps count? Put together a health care gift basket she’ll adore.

    Think resistance bands, an infuser water bottle, and a set of healthy snack bars.

    Budget: Resistance bands, infuser water bottle.

    Mid-Range: Healthy snack subscription box, yoga block and strap set.

    self care gift

    Luxury: Fitness tracker or organic skincare gift box.

    self care gift

    If you’re feeling extra, add a gift card for a spa weekend or a wellness hamper idea filled with organic goodies.

    She’ll be namaste-ing in your debt.


    5. For the Beauty-Loving Bestie

    If your bestie knows her way around a skincare aisle better than you know your postcode, treat her to a skin care basket DIY gift.

    Fill it with sheet masks, a gua sha tool, and a luxurious moisturiser.

    Budget: Sheet masks, jade roller.

    Mid-Range: Skincare fridge, luxury hand cream.

    self care gift

    Luxury: High-end skincare or a gua sha and serum bundle.

    self care gift

    Level up with a beauty small business find—supporting indie brands while giving your best mate glowing skin?

    Win-win!


    📌 Pin this for later!

    SELF CARE GIFT IDEAS FOR WOMEN FOR CHRISTMAS

    6. For the Cosy Enthusiast

    For the friend who lives in fluffy socks and can’t get enough of autumn vibes, go for a comfort basket.

    Add a chunky knit blanket, a mug with her favourite tea, and a book she can lose herself in.

    Budget: Fluffy socks, festive mug with hot chocolate sachets.

    Mid-Range: Chunky knit blanket, fairy lights.

    self care gift

    Luxury: Cashmere throw or a premium tea gift set.

    Wrap it up with some fairy lights, and you’ve got yourself a gift box for a best friend that’s cosy perfection.


    7. For the Spa-at-Home Queen

    Why hit the spa when you can bring it home? Create a spa gift bag idea with bath bombs, Epsom salts, and a bamboo bath tray.

    Add a bottle of wine or a good book to complete the experience.

    Budget: Bath bombs, Epsom salts.

    self care gift

    Mid-Range: Bamboo bath tray, scented candle gift set.

    Luxury: High-end skincare and spa kit or an at-home foot spa.

    Self care presents like these practically scream, “Take the night off, you deserve it!”


    8. For the Busy Bee

    Know someone who’s always on the go?

    Gift her a self care essentials products kit she can carry anywhere. Include a hydrating hand cream, lip balm, and a pocket-sized mindfulness book.

    Budget: Hydrating hand cream, pocket-sized mindfulness book.

    Mid-Range: Leather-bound journal, travel skincare set.

    self care gift

    Luxury: Designer self care bag for women with compartments for all her essentials.

    self care gifts

    Perfect for keeping calm on the commute!


    9. For the Crafty DIY Lover

    Some people love a gift they can make themselves, so why not go for DIY self care gifts?

    A make-your-own candle kit or a bath bomb set will let her get creative while relaxing.

    Budget: DIY candle-making kit, craft supplies like washi tape or pens.

    self care gifts

    Mid-Range: Bath bomb-making kit, embroidery starter kit.

    self care gift

    Luxury: High-quality art supplies or a subscription to a craft box.

    Top it off with a gift box for a best friend filled with mini treats, and you’re golden.


    10. For the Fitness Fanatic

    If she’s into her workouts, a wellness hamper idea with fitness must-haves will be right up her street.

    Think resistance bands, a yoga strap, or even a massage gun for post-workout recovery.

    Budget: Resistance bands, sweat towel.

    self care gifts

    Mid-Range: Yoga mat with alignment markings, post-workout massage ball.

    self care gifts

    Luxury: Percussion massage gun or workout gear.

    self care gifts

    It’s a self care gift basket that says, “Smash those goals, but don’t forget to recover!”


    11. For the Homebody

    For the woman who loves staying in, a self care accessory set is perfect. Fill a box with fluffy slippers, a heating pad, and a Netflix gift card.

    Budget: Fluffy slippers, a cosy blanket.

    self care gifts

    Mid-Range: Heating pad, premium hot chocolate kit.

    Luxury: Netflix gift card paired with a luxe robe.

    self care gifts

    She’ll never want to leave her sofa again, and honestly, can you blame her?


    12. For the Woman Who Has Everything

    When in doubt, go luxury.

    A themed gift basket for women filled with high-end skincare, gourmet chocolates, and maybe even a silk robe will have her swooning.

    Budget: Gourmet chocolate box, silk pillowcase.

    self care gifts

    Mid-Range: High-end candle, luxury skincare trio.

    self care gifts

    Luxury: Designer spa gift bag with premium self care accessories.

    This is a “treat yourself” moment, and she’s worth every penny.


    Wrap It Up

    And there you have it—36+ thoughtful, fabulous self care gifts for women that’ll make you the star of the holidays this year.

    Whether you’re putting together a DIY relaxation gift basket, curating the perfect spa gift bag ideas, or keeping it simple with must-have self care items, these gifts are sure to show the women in your life just how much you care.

    Now, go on—start ticking off your gift list and remember, you deserve a little treat too.

    Maybe grab yourself a self care kit while you’re at it. It’s called balance, my friend!

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  • 25 Amazon Products to Help Lower Cortisol and Reduce Stress Naturally


    Feeling like life’s a never-ending stress spiral? High cortisol might be at the root of your fatigue, mood swings, and even that stubborn belly bloat.

    But here’s the good news: with the right tools, you can tackle stress head-on and bring your body back into balance.

    In this post, I’ve rounded up 27 Amazon products designed to help lower cortisol, reduce stress, and support your overall well-being.

    From relaxation tools to fitness essentials, these picks will have you feeling like yourself again in no time.

    Not sure if cortisol is the problem? Check out my guide on Signs of High Cortisol in Women and How to Lower It to learn more about symptoms, causes, and natural fixes.


    lower cortisol

    Relaxation and Stress Relief Tools

    Relaxation is key to reducing cortisol levels and calming your body’s stress response. These products make it easier to unwind, even after the most hectic days.

    Weighted Blanket

    Essential Oil Diffuser

    Lower Cortisol

    Aromatherapy Candles

    Acupressure Mat

    Massage Tools

    Lower Cortisol

    These simple tools can turn your home into a mini oasis of calm. Imagine wrapping yourself in a weighted blanket or drifting off to the scent of lavender from an essential oil diffuser. Blissful, isn’t it?


    Supplements for Lowering Cortisol Naturally

    The right supplements can work wonders in balancing your hormones and reducing stress levels. These options support your body’s natural ability to handle stress:

    Ashwagandha Capsules

    Magnesium Glycinate

    Vitamin D Supplements

    Omega-3 Fish Oil

    Lower Cortisol

    Herbal Teas

    Version 1.0.0

    Whether it’s sipping on a calming tea or boosting your diet with adaptogens, these supplements make managing stress simple and effective.


    Mindfulness and Journaling Tools

    Mindfulness is more than just a buzzword—it’s a proven way to reduce cortisol and increase mental clarity. These tools help you stay present and process your thoughts:

    Guided Journals

    Adult Colouring Books

    Lower Cortisol

    Meditation Cushions

    Stress-Relief Workbooks

    Set aside 10 minutes a day to journal, colour, or meditate, and watch how quickly your stress melts away. These small habits can make a big difference in regulating cortisol levels.


    Fitness and Movement Essentials

    Exercise is one of the most effective ways to lower cortisol levels, but not all workouts are created equal. These products are perfect for cortisol-lowering workouts:

    Yoga Mat


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    Resistance Bands

    Lower Cortisol

    Walking Shoes

    Mini Trampoline

    Gentle movement, like yoga or walking, can help your body release tension without spiking cortisol. These tools make it easy to stay active without overdoing it.


    Sleep Support Products

    Sleep is one of the most powerful tools for reducing cortisol levels. These products can help you create a restful environment and stick to a cortisol regulation routine:

    Blue Light Blocking Glasses

    Lower Cortisol

    Blackout Curtains

    Lower Cortisol

    Sleep Masks

    White Noise Machines

    Lower Cortisol

    Getting quality rest isn’t a luxury—it’s a necessity. Block out distractions, protect your evening wind-down time, and prioritise your sleep for lower cortisol and better health.


    Diet and Nutrition Tools

    What you eat plays a massive role in reducing cortisol levels. These tools make it easier to incorporate cortisol-friendly foods into your daily routine:

    High-Powered Blender

    Lower Cortisol

    Superfood Powders

    Lower Cortisol

    Meal Prep Containers

    Lower Cortisol

    Blend up a smoothies vegan or whip up meal-prepped lunches packed with whole, nutritious cortisol foods.

    And yes, dark chocolate counts—it’s rich in magnesium, which is brilliant for lowering cortisol naturally.


    How to Reduce High Cortisol Levels for Good!

    If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.

    Explore the full series:

    Final Thoughts

    Managing high cortisol doesn’t have to be complicated.

    These products are simple, practical, and effective ways to bring your stress levels down and your life back into balance.

    You absolutely do not need everything on this list. Start with one or two that resonate with you—maybe a weighted blanket to improve sleep or a guided journal to process your thoughts.

    Over time, you’ll notice the difference in how you feel.

    📌 Pin this for later!

  • Signs of High Cortisol in Women: Symptoms, Causes, and How to Fix It Naturally

    Let’s face it, life can be stressful, and it’s no surprise that high cortisol in women is a common issue these days.

    From stubborn belly bloat to sleepless nights, this stress hormone can wreak havoc on your body and mind if left unchecked.

    But don’t worry, we’re about to tackle it head-on.

    Together, we’ll learn how to reduce cortisol levels, understand the symptoms, and nail down a routine that works.

    So, if you’re fed up with feeling frazzled, exhausted, or just not yourself, grab a cuppa, and let’s get to work!


    Signs and Symptoms of High Cortisol in Women

    Here’s the lowdown on what high cortisol can look like:

    • Belly bloat and weight gain: High cortisol loves to store fat around your midsection. It’s like an unwanted guest who just won’t leave. For more tips on how to get rid of stress belly and feel more like yourself again, check out my post Get Rid of Stress Belly: Practical Tips!
    • Sleep issues: Struggling to drift off or waking up at silly o’clock? That’s a classic sign.
    • Mood swings and anxiety: One minute, you’re calm; the next, you’re ready to scream into a pillow.
    • Cravings galore: Suddenly, all you want is sugary treats or salty snacks.
    • Hair thinning and nail issues: Stress prioritises survival, not beauty, sadly.

    If any of this sounds familiar, it’s time to learn how to get cortisol levels down and feel more like you again.


    📌 Pin this for later!


    What Causes High Cortisol in Women?

    Stress doesn’t just appear out of nowhere. Here are some sneaky culprits behind your cortisol imbalance:

    1. Chronic stress: Whether it’s deadlines, family drama, or just the daily grind, long-term stress keeps those cortisol levels spiking.
    2. Overdoing workouts: Yep, smashing out too many intense sessions can do more harm than good. You might need to switch to cortisol-lowering workouts.
    3. Sleep deprivation: Burning the candle at both ends? It’s time to rethink your routine.
    4. Diet troubles: Too much caffeine, sugar, or processed foods can worsen the problem.
    5. Underlying health conditions: Hormonal issues like PCOS or depression might also be at play.

    How to Reduce High Cortisol Levels Naturally

    Here comes the good bit: fixing cortisol imbalance. Here’s your toolkit of tips to lower cortisol:

    1. Adjust Your Diet with Cortisol Foods

    The right food can work wonders for reducing cortisol levels. Here’s the menu:

    • Include cortisol foods like salmon, spinach, and sweet potatoes.
    • Sip on herbal teas instead of caffeine-heavy coffee.
    • Add a vegan smoothie option with magnesium-rich bananas and spinach for a quick cortisol fix.

    Pro tip: Dark chocolate (in moderation) is brilliant for helping lower cortisol naturally. You’re welcome.

    Want to make eating less stressful? Check out Mindful Eating 101 for tips on staying in a calorie deficit with ease.

    high cortisol

    2. Get Stuck Into a Cortisol Regulation Routine

    Routines aren’t boring—they’re brilliant. A steady schedule helps your body know when to chill out. Try these steps:

    • Stick to regular meal times with balanced cortisol foods.
    • Build in some “me time,” like journaling or deep breathing.
    • Aim for consistent sleep—yes, that means early nights (no scrolling in bed!).

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    3. Workouts for High Cortisol

    Not all exercise is created equal when it comes to stress. The goal is to lower cortisol levels, not spike them. Here’s what to do:

    • Switch out hardcore HIIT sessions for cortisol-lowering workouts like yoga, Pilates, or swimming.
    • Go for a walk—bonus points if it’s in nature.
    • Build strength with moderate weightlifting.

    Cheeky Tip: Avoid overdoing it—sometimes less is more when it comes to workouts.


    high cortisol

    4. Find Ways to Lower Cortisol Naturally

    The key to reducing cortisol levels is finding what works for you. Try this:

    • Breathe deeply (yes, it works!).
    • Try mindfulness apps or journaling to get rid of cortisol.
    • Laugh more—yes, a good giggle actually lowers stress hormones.

    Self-care is key to managing stress. Try these 5 simple activities to reset your life and feel your best.


    5. Supplement Smartly

    When diet and routines aren’t enough, adaptogens and supplements can help fix cortisol imbalance. Look for:

    • Ashwagandha or rhodiola.
    • Magnesium for relaxation.
    • Vitamin D to boost mood and reduce cortisol.

    The Risks of Ignoring High Cortisol in Women

    Here’s the deal: leaving high cortisol unchecked can lead to bigger issues, from burnout to chronic health problems.

    The effects?

    Weight gain, hormonal chaos, and a never-ending cycle of stress. Learning how to reduce high cortisol levels now can save you from those long-term consequences.


    How to Reduce High Cortisol Levels for Good!

    If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.

    Explore the full series:

    Final Tips to Lower Cortisol and Feel Amazing

    Let’s simplify things:

    • Nourish your body with cortisol foods.
    • Stick to a cortisol regulation routine.
    • Focus on cortisol-lowering workouts to keep your body and mind in sync.
    • Prioritise rest, relaxation, and laughter—it’s the best medicine.

    By taking small, consistent steps, you’ll be well on your way to getting those cortisol levels in check. You’ve got this!

    Stress less with a growth mindset! Learn how in this post on motivation and self-improvement.

    📌 Pin this for later!

    Studies

    Depressive symptoms in women are linked to elevated cortisol levels, which mediate issues like weight gain and metabolic risks (Muhtz et al., 2009).

    Women with higher cortisol responses to stress show greater anxiety and mood instability, highlighting sex-specific effects of cortisol on stress perception (Smeets et al., 2009).

    Overexertion in workouts can elevate cortisol levels, contributing to hormonal imbalances and fatigue (Gur et al., 2004).

    Chronic stress and its effects on cortisol can lead to altered sleep patterns, increased abdominal fat, and impaired memory retrieval in women (Kuhlmann & Wolf, 2005).

    Elevated morning cortisol levels have been tied to workload stress and metabolic dysfunction, showing the relationship between lifestyle factors and cortisol regulation (Lundberg & Hellström, 2002).

    The menstrual cycle significantly influences cortisol levels, with changes in hormonal profiles affecting stress resilience and mood stability (Hamidovic et al., 2020).

    Adaptogens and supplements like ashwagandha have shown effectiveness in modulating cortisol and improving stress responses (Christiansen et al., 2007).

  • 10 Simple Gratitude Journaling Ideas for Beginners


    Hi There!

    Did you know practising gratitude can actually rewire your brain? Yep, it’s not just fluffy talk—science backs it up! Gratitude journaling can boost your mood, improve your sleep, and even help you manage stress.

    But let’s be real—life can feel like one never-ending to-do list. Ever felt so overwhelmed that the good stuff just flies under the radar?

    Same here.

    Hi, I’m Brooke—a mum, wellness enthusiast, and believer in small, intentional habits that transform your life. A few years ago, I lost over 80lbs and turned my life around, and now I’m all about self-growth, balanced living, and sustainable habits.

    Imagine this: Instead of waking up and going straight into hustle mode, you spend five minutes jotting down what you’re grateful for.

    Or, at the end of a chaotic day, you reflect on a win or a moment that made you smile. These small acts can help you feel more grounded, happier, and even more present in your life.

    So, in this post, I’ll share:

    • 10 simple gratitude journaling ideas, including ways to incorporate them into your daily routine.
    • Family-friendly tips, like how to start a gratitude jar or a family gratitude board.
    • Ideas for creating morning journals, selfcare journal prompts, and evening gratitude practices that stick.

    Grab your gratitude journal, or even just a spare notebook, and let’s get started!

    10 Simple Gratitude Journaling Ideas for Beginners

    1. The Rule of Three

    Write down three things you’re grateful for every single day. Easy-peasy. They can be as grand as “I’ve got a roof over my head” or as tiny as “My tea didn’t go cold before I drank it.”

    Pro tip: Can’t think of three? Start with just one. No pressure here. This can even become a shared habit with loved ones—create a family gratitude board where everyone adds their “three things” each day.


    If you’re looking to incorporate more positive habits into your life, gratitude journaling is a great place to start. It’s one of those small changes that can have a big impact—just like the other ideas I shared in my post, Daily Habits to Improve Your Life.

    2. Gratitude Alphabet

    This one’s a game and a challenge rolled into one. Go through the alphabet and jot down something you’re thankful for that starts with each letter.

    Example: A – Autumn walks, B – Bacon sarnies, C – Cosy blankets. It’s creative, fun, and perfect if you’re looking for something different to try with family or friends.


    gratitude journaling

    3. People Power

    List people you’re grateful for and why. Your best mate, your mum, the neighbour who feeds your cat when you’re away—write down why they matter. Bonus points if you actually tell them.

    Cheeky reminder: Gratitude spreads like butter on toast. The more you show it, the more it comes back to you. This could also be a lovely addition to a thankful wall idea in your home.


    4. Gratitude Snapshots

    Got a phone full of random photos? Pick one each day and write about why it makes you smile. It could be a picture of your pet, a family holiday, or that unforgettable brunch spread.

    Why it works: Combining visual memories with written reflections helps solidify the good times in your mind. Turn this into a creative activity by adding photos to a gratitude mood board.


    5. Gratitude for Challenges

    This one’s for the bold. Write about something tough but focus on what it taught you. Did juggling work and home life help you find better boundaries? Did a failure spark a new direction? Challenges often turn into the best lessons.

    Family twist: Share this idea around the dinner table and talk about what everyone learned from a recent challenge.


    Starting your day with gratitude can set the tone for everything else. For more ideas to get your morning off to a great start, take a peek at my post on Morning Journal Prompts.

    6. Today’s Win

    Big or small, write down one win from the day. Managed to tick something off your to-do list? Win. Cooked dinner instead of ordering takeaway? Double win.

    Real talk: Progress, not perfection, is what matters. If you want to get everyone involved, turn this into a gratitude jar activity (see idea 10!)—add wins on slips of paper and read them as a family at the end of the week.


    person writing on a book

    7. Gratitude for Nature

    Take a moment to appreciate the natural world. Write about the colours of the sunrise, the crunch of autumn leaves underfoot, or even the sound of rain on your window.

    Why it’s special: Nature is a constant reminder to slow down and notice the beauty around us. This could even inspire a family nature walk followed by journaling time.


    8. Sensory Gratitude

    Focus on your five senses. What did you see, hear, smell, taste, or touch today that brought you joy? Maybe it was the warmth of your morning coffee, the sound of laughter, or the softness of your favourite jumper.

    Quick tip: This doubles as a mindfulness exercise. Two birds, one stone. Add it to your selfcare journal prompts to build a holistic journaling habit.


    9. Future Gratitude

    Manifest your dreams by writing about things you’re looking forward to as if they’ve already happened. “I’m so grateful for our upcoming family holiday” or “I’m thankful for my new job and the opportunities it brings.”

    Heads up: This isn’t just daydreaming—it’s a mindset shift. Pair it with a gratitude vision board idea to make it feel even more real.


    Gratitude journaling works brilliantly as part of a night-time routine too. If you’re winding down, check out my post on Night Journal Prompts for more ways to end your day on a positive note.

    10. Gratitude Jar

    This isn’t traditional gratitude journaling, but it’s too good not to include. Write down things you’re grateful for on slips of paper and pop them into a jar. On tough days, pull one out for an instant pick-me-up.

    DIY bonus: Make it a family tradition. Decorate the jar together and encourage everyone to add to it. By the end of the year, you’ll have a jar full of memories to look back on.


    Wrapping It Up

    These gratitude journaling ideas aren’t about being perfect or writing epic essays. It’s about noticing the small moments and building a habit of positivity. Whether you’re using these ideas solo or turning them into family activities like a thankful board or gratitude jar, the key is to start.

    So, grab a notebook, and give one of these ideas a go. Small actions lead to big changes—you’ve got this!

    P.S. What’s one thing you’re grateful for today? Drop it in the comments and let’s spread those good vibes!

    Studies

    Gratitude journaling is more than just a feel-good activity—science shows it can bring tangible benefits to your mental and physical well-being. Let’s take a closer look at some of the research-backed reasons to grab that notebook and start jotting down your gratitude.

    Gratitude Boosts Mood and Reduces Stress

    Mood uplift and stress reduction: Gratitude journaling has been shown to improve mood and lower stress levels across various demographics. For instance, studies found that gratitude journaling helped reduce psychological distress and improve well-being in advanced cancer patients (Tan et al., 2021) and among college students dealing with academic pressures (Tolcher et al., 2022).

    Gratitude and resilience: Regular gratitude practices help reduce anxiety and depression and promote resilience, as evidenced by improved well-being in diverse groups, including parents coping with challenges and nursing students during the COVID-19 pandemic (Kim-Godwin, 2020), (Ko et al., 2021).

    Gratitude Improves Sleep

    Better sleep quality: Research has shown that gratitude journaling enhances sleep by reducing stress and promoting positive emotions. For example, gratitude interventions have been linked to better sleep among heart failure patients (Mills et al., 2015).

    Gratitude Enhances Overall Well-being

    Improved life satisfaction and happiness: Gratitude journaling significantly enhances life satisfaction and happiness. Students and adults who practiced gratitude regularly reported greater satisfaction with life and positive affect compared to those who didn’t (Tran et al., 2022), (Killen & Macaskill, 2015).

    Reduction in burnout and mental fatigue: Among healthcare professionals and nursing students, gratitude journaling reduced burnout and promoted emotional health, making it a powerful tool for those in high-stress environments (Cumella, 2022).

  • Self-Care Essentials: The Ultimate List for Every ‘That Girl’ Vibe!


    Welcome!

    Looking for some absolute self-care essentials? Here’s the thing: self-care isn’t about buying every product that TikTok says you need or following some perfect Pinterest checklist. It’s about you. Your needs, your vibe, and what actually makes you feel good—not what looks good on Instagram.

    You don’t need a million beauty products, a Pinterest-worthy care basket, or a full day to yourself (though I wouldn’t say no to that last one). Self-care can be as simple as a cup of tea, a five-minute journal session, or a proper soak in the bath.

    This self-care essentials list? It’s your wellness Wishlist—a bunch of ideas to inspire your next reset day or cosy evening. Think of it like a menu. Pick what speaks to you, ignore the rest, and make it your own. You don’t need everything, and you certainly don’t need to do it all.

    Ready to dive in? Let’s go!

    self-care essentials

    For Ultimate Relaxation

    Sunday Self Care Ideas

    Why this works: There’s something about being warm and cosy that just screams I’ve got my life together, even if you’re still in your pyjamas at 3pm.

    Pampering Must-Haves

    How To Look Clean

    Cheeky tip: A pamper session doesn’t need to be hours-long. Ten minutes with a hair mask and a hot drink can do wonders for your mood.

    Stay Hydrated and Nourished

    Pregnancy Self Care

    Real talk: Self-care doesn’t mean ignoring your hunger while you scroll Instagram. Feed yourself. Your body will thank you.

    Mindfulness and Relaxation Goodies

    Daily Goals For Self Improvement

    Pro tip: Start small. Five minutes with a journal or a doodle can reset your day faster than you think.

    Move That Lovely Body

    Daily Routine Ideas For Women

    Reminder: Movement doesn’t have to mean burpees. A gentle stretch or a walk counts just as much.

    Entertainment and Inspiration

    • A feel-good book that makes you forget about everything else.
    • A playlist or podcast that sparks joy.
    • Cosy films or TV shows (yes, bingeing Gilmore Girls counts as self-care).
    • Games or puzzles for when you need something fun and low-pressure.

    No guilt allowed: If you need a break, you’re allowed to take one.

    Little Extra Self-Care Essentials That Bring Big Joy

    • Check out my post on building a self-care basket to help keep all your goodies in one place.
    • A small indoor plant to brighten up your space (and make you feel like a plant mum).
    • A cosy jumper you never want to take off.
    • Fairy lights to add a touch of magic to your evenings.

    Final Pep Talk and Care Quotes

    Self-care is not about having all the stuff or being “perfect” at pampering. It’s about taking those moments to say, “Hey, I’m worth this.” So grab what you like from this Self Care list for women or make your own self improvement tips along the way. This isn’t a checklist to stress you out; it’s a gentle nudge to remind you to take care of yourself.

    So here’s a little care quote to leave you with: “Self-care isn’t selfish; it’s essential.” Now go and fill up your self care kit with whatever makes you feel amazing!

  • 24 Self-Care Ideas for When You Have No Time or Energy

    Between the hustle of life, work, and probably a million other things on your to-do list, self-care ideas can seem like a mythical creature, right? Like, who has time for bubble baths and face masks when you’re running on fumes? 😅

    But what if I told you that taking care of yourself doesn’t have to be this grand event? Self-care doesn’t need hours or even heaps of energy. It’s those little things, those tiny acts that add up and make you feel like your best self – without turning your day upside down.

    So, in this post, I’ll share 30 self-care ideas for those moments when you’re low on time, energy, or just feeling done. These are simple, no-fuss ideas that can slot right into your day without disrupting life’s chaos. Ready to spoil yourself a little? Let’s jump in.

    self-care ideas

    Section 1: Quick & Easy Self-Care Ideas for When You’re Short on Time

    “Because self-care shouldn’t feel like another chore!”

    1. The 60-Second Reset: Close your eyes, take a few deep breaths, and let everything else fade. Boom – instant me-time.
    2. Bullet Journaling on the Go: Jot down one thing you’re grateful for. Doesn’t need to be fancy – just something to lift your mood.
    3. Daily Affirmation Check-In: Find a quote that gives you a boost. Say it out loud, believe it, and move on with your day.
    4. Mini Stretch Break: You don’t need a full yoga class to feel good. A couple of stretches can do wonders – try a neck roll or shoulder stretch.
    5. Hydrate Like a Boss: Keep a water bottle handy. A quick sip every now and then keeps you refreshed and energised.
    person in blue denim jacket holding stainless steel bottle

    Pro Tip: Self-care doesn’t have to be deep or profound. Sometimes, it’s just about hitting pause – even if it’s only for a few seconds.

    If you’re loving these small self-care ideas, you might also enjoy adding a few daily habits to make life even better. Check out my post on 10 simple daily habits that are easy to add to your routine and create lasting change.

    Section 2: Self-Care You Can Practise Anywhere

    “No fancy spa day? No worries. Let’s keep it simple.”

    1. People-Watch Like a Pro: Next time you’re waiting in line, look around, observe, and let your mind wander.
    2. Positive Scrolling Only: Curate your social feed. Follow accounts that make you smile, not stress.
    3. Quick Hand Massage: Rub some lotion on your hands and give yourself a little massage. Works wonders, trust me!
    4. Mindful Breathing Exercise: Try inhaling for four counts, holding, then exhaling for four. Repeat a few times for an instant calm.
    5. Music Therapy: Got 3 minutes? Pop on a song that lifts your spirits. Feel the beat and let the stress melt away.

    Pro Tip: Make these little self-care moments a habit. They’ll add up, and you’ll start feeling more in control of your day.

    Sometimes, the best self-care is just taking a moment to disconnect. If the digital world has you feeling a bit frazzled, read more about why unplugging can feel like a mini-meditation and how it can do wonders for your well-being.

    Self-care isn’t just about bubble baths—it’s about feeling prepared and confident. Check out my guide to gym bag essentials for women to stay fresh and organised during your workouts.

    Section 3: At-Home Self Care for Low-Energy Days

    “Because some days, leaving the house is just not happening.”

    1. Spoil Yourself with Scents: Light a candle or spritz some essential oils. A simple way to create a cosy atmosphere.
    2. Cuppa Comfort: Brew your favourite tea or coffee. Take a moment to savour it. It’s more than a drink – it’s a little piece of joy.
    3. The Lazy Girl’s Reading Session: Open a book (or audiobook, if you’re that wiped out). Even a page or two counts!
    4. Relaxation Technique 101: Try progressive muscle relaxation – tense and relax each muscle group for a quick chill-out.
    5. A Quick Declutter Fix: Tidy up one small area, like your bedside table or a drawer. Instant satisfaction, minimal effort.
    self-care ideas

    Pro Tip: Don’t underestimate the power of a comforting, familiar environment. Small changes can make a home feel like a mini sanctuary.

    Feeling like you need a bigger reset? While these quick self-care ideas are great, sometimes we all need a few powerful self-care activities to truly recharge. Head over to learn about the 5 essential self-care activities that can bring that much-needed reset.

    Section 4: Self-Care Ideas for Boosting Motivation

    “When you need a pep talk and a bit of a pick-me-up.”

    1. Motivation Quotes to the Rescue: Write down a motivational quote and stick it somewhere you’ll see it.
    2. Mirror Talk: Yep, talk to yourself! Say something positive in the mirror. Awkward? Maybe. Powerful? Absolutely.
    3. The “I Did That” List: Instead of listing things to do, write down what you’ve already done today. You’re smashing it more than you think!
    4. Plan a Spoil-Yourself Moment: Think of something nice you’ll do later. Even if it’s a tiny treat, the anticipation is self-care in itself.
    5. Set a Little Goal: One thing you’ll do today just for you – maybe it’s having a quiet 10 minutes, or doing a quick skincare routine.

    Pro Tip: Self-motivation isn’t about going full-on cheerleader. Sometimes, it’s just about acknowledging that you’re doing your best, even on the rough days.

    Self-care is much easier when it’s consistent. If you struggle to keep up with small self-care habits, check out my post on staying consistent over relying on motivation. It’s all about finding balance and creating routines that work, even on tough days.

    Section 5: Self-Care for the Soul

    “Because taking care of your mind is just as important as looking after your body.”

    1. Me-Time Moments: Schedule a few minutes for yourself, like sitting in a cosy chair with a blanket. Just breathe.
    2. We Are the World Check-In: Remember what brings you joy. Take a moment to visualise your happy place.
    3. Be Your Own Best Friend: Give yourself the same advice you’d give a mate. Sometimes we’re kinder to others than to ourselves.
    4. Self-Improvement Tip: Jot down one thing you’d love to learn or try. Doesn’t mean you’ll do it now, but it’s there as inspiration.
    self-care ideas

    Pro Tip: Self-care is as much about nourishing your spirit as it is about pampering your body. Don’t skip the soul stuff.

    Self-care is all about finding those little joys in everyday life. For more ideas to boost your happiness, dive into 10 tiny habits that bring joy to each day – they’re easy, effective, and guaranteed to add a smile to your face.

    Conclusion

    Look, I get it – when you’re exhausted, self-care feels like climbing a mountain. But I promise these little actions are like breadcrumbs leading you back to yourself. You don’t have to do all 30 ideas at once (who has time for that?!). Just pick a couple, and you’ll be surprised at how they start adding up.

    Self-care is about the tiny steps, the quick wins, the moments of kindness you show yourself. Over time, they build resilience, peace, and joy – even on the busiest of days

    Ready to start? Try one idea today. Just one. Because you deserve to feel cared for, even when life gets hectic.