Habit Building

  • The Ultimate Weight Loss Mindset Shift Guide: How to Stay Motivated, Smash Your Goals & Transform Your Life

    mindset shift

    Let’s be real—if losing weight, building confidence, and smashing goals were just about diets and workout plans, we’d all be walking around like fitness models. But it’s not, is it? It all comes down to a mindset shift—because if your brain isn’t on board, you’ll be back to square one faster than you can say ‘Monday diet restart’.

    If you’re sick of self-doubt, yo-yo motivation, and giving up before you really get started, you need a mindset shift—a proper one.

    Not just a “I’ll try to be positive” moment, but a full-on, rewire-your-thinking, level-up-your-life kind of shift.

    And that’s exactly what this post is about. So buckle up, because I’m about to show you how to transform your mindset, build motivation that lasts, and make real progress toward your goals—whether that’s losing weight, getting fit, or just feeling like your best self.


    Why Mindset Matters for Success

    Ever wonder why some people seem to stay consistent and smash their goals, while others (maybe you?) start strong but lose steam halfway through? Spoiler: It’s all in the mindset.

    When you believe you can change, you act differently. You stop seeing setbacks as “proof you’ve failed” and start seeing them as “part of the process.” You stop relying on motivation (because, let’s face it, motivation is about as reliable as British summer) and start building habits that keep you going.

    Read more here: Mindset Matters: Change How You Think to Lose Weight


    Why Motivation Alone Won’t Get You There

    Let’s talk about motivation—that sneaky little thing that shows up strong when you start something new (hello, day one excitement!) but disappears when things get tough.

    The truth? Motivation is a scam. Okay, maybe not completely, but it’s not enough. The real winners? They rely on discipline, habits, and consistency, not just motivation.

    So, how do you stay consistent when motivation disappears faster than a snack during a Netflix binge? You rewire your mindset to focus on long-term habits instead of short-term excitement.

    Learn how here: Why Motivation (Alone) Doesn’t Work for Weight Loss


    The Most Common Mindset Mistakes (And How to Fix Them)

    1. All-or-Nothing Thinking

    Ever thought, “I’ve already had one unhealthy meal, might as well write the whole day off”? That, my friend, is all-or-nothing thinking—and it’s wrecking your progress.

    Instead of seeing things as all good or all bad, reframe it: one choice doesn’t define your journey. A slip-up isn’t a disaster—it’s just one moment. The key? Move on and keep going.

    Ditch perfectionism here: All-or-Nothing Mindset: How It’s Sabotaging Your Weight Loss Goals

    2. Setting Unrealistic Goals

    We’ve all done it—set huge, impossible goals in a fit of motivation. “I’ll lose 20 pounds in a month,” “I’ll work out every single day,” “I’ll never eat sugar again.”

    And what happens? You burn out, feel like a failure, and end up back where you started. The fix? Set IMPACT goals—intentional, purposeful, achievable, and realistic.

    Learn to avoid this here: When Goals Backfire: Consequences of Unrealistic Expectations

    3. Focusing Only on Results Instead of the Process

    If you’re only chasing quick weight loss, a perfect body, or instant results, you’re setting yourself up for disappointment. Real change happens when you focus on the process—building healthy habits, enjoying workouts, and feeling stronger.

    Discover more here: 5 Types of Mentality: A New Approach to Healthy Habit Changes


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    mindset shift

    The Secret to Long-Term Success: The Be, Do, Have Mindset

    Here’s where things get interesting—because if you’re serious about real transformation, you need to understand the Be, Do, Have mindset.

    Most people think:
    “Once I have the results, then I’ll do the things that successful people do, and I’ll finally be confident, happy, and successful.”

    But this is completely backwards. Instead, flip it:

    • Be the person first – Decide that you’re already someone who prioritises health and fitness.
    • Do the actions that align with that identity – Show up, eat well, move your body.
    • Have the results naturally – Weight loss, strength, confidence—all as a by-product of who you’ve become.

    Connect with your identity here: Achieve Breakthrough Results with the Be, Do, Have Mindset


    How to Stay on Track & Keep a Strong Mindset

    • Surround yourself with positive influences – Follow inspiring people, join supportive communities, and cut out the negativity.
    • Use affirmations and visualisation – Speak positively to yourself and keep your goals in sight.
    • Track your progress (beyond the scale!) – Celebrate small wins like energy levels, mood, and strength gains.
    • Use the right tools to support your mindset shifts – Journals, books, and habit trackers can keep you focused and motivated.

    Extra Resources:


    Conclusion: The Only Mindset Shift You Need to Succeed

    At the end of the day, success isn’t about finding the perfect diet, workout, or motivation hack. It’s about changing the way you think—because when you shift your mindset, everything else follows.

    So, where do you start?

    Pick one small change today. Maybe it’s flipping a negative thought into a positive one. Maybe it’s moving on from a “bad” meal instead of spiralling. Maybe it’s just believing that you CAN change.

    Because you can. And you will. Now, tell me—what’s the first mindset shift you’re making today? Let’s chat in the comments.


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    MINDSET SHIFT
  • The Ultimate Mindset Shift Toolkit: 15 Products to Rewire Your Brain for Success

    Mindset Shift Toolkit

    Right, let’s have a chat. You know that little voice in your head? The one that says, “You’ll never change,” or “You always mess things up”? Yeah, it’s a liar. But here’s the thing—mindset isn’t magic, and it doesn’t just poof into place overnight. It’s something you build, bit by bit, choice by choice. And lucky for you, I’ve got a hand-picked mindset shift toolkit that’ll make shifting your mindset feel less like a struggle and more like an adventure.

    From books that’ll get you thinking differently to practical tools that keep you on track, this list is packed with game-changing products that’ll help you ditch the self-doubt, boost your confidence, and actually stick to those big dreams of yours.

    Books for Mindset Shifts & Personal Growth

    1. “Mindset: The New Psychology of Success” – Carol S. Dweck

    Let’s start with the holy grail of growth mindset. If you’ve ever thought, “Some people are just naturally good at things, and I’m not one of them,” this book will change your life. Dweck explains how your abilities aren’t fixed—they can grow, change, and improve. You just need to give them a chance.

    Mindset: The New Psychology of Success
    $10.94
    Get it on Amazon
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    03/11/2025 01:20 pm GMT

    2. “Atomic Habits” – James Clear

    This one is essential if you’ve ever made a grand plan to change your life on a Monday morning and given up by Wednesday. Small, consistent actions? That’s where the magic happens—and James Clear breaks it all down in a way that actually makes sense.

    Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
    $14.00


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    02/28/2025 02:06 am GMT

    3. “The 5 Second Rule” – Mel Robbins

    Ever thought about doing something productive, then convinced yourself not to bother? Mel Robbins has a trick: count down from 5 and just do the thing. It sounds almost too simple, but trust me—it’s ridiculously effective.

    The 5 Second Rule: Transform your Life, Work, and Confidence with Everyday Courage
    $19.27
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    03/11/2025 01:22 pm GMT

    4. “The Mountain Is You” – Brianna Wiest

    If you’ve ever felt like your biggest obstacle is… well, yourself, this book will hit home. It’s all about why we self-sabotage and, more importantly, how to stop doing it.

    The Mountain Is You
    $24.99


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    03/11/2025 01:23 pm GMT

    5. “The High 5 Habit” – Mel Robbins

    Yes, another Mel Robbins book—but she’s on to something. This one is all about rewiring how you see yourself—literally by high-fiving yourself in the mirror every morning. It sounds daft, but the science behind it is wild.

    The High 5 Habit: Take Control of Your Life with One Simple Habit
    $10.87


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    03/11/2025 01:24 pm GMT

    Journals & Planners to Get Your Head in the Game

    6. The 5-Minute Journal

    If keeping a journal sounds like too much effort, this one’s for you. Just a few quick prompts each morning and evening to keep your mindset on track. No faff, no overthinking—just clarity and focus.

    Intelligent Change The Five Minute Journal
    $28.49
    Get it on Amazon
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    02/27/2025 10:45 am GMT

    7. A Growth Mindset Journal

    Find one with prompts that actually challenge you to think differently. Writing down your progress, setbacks, and little wins? That’s how you start rewiring your brain for success.

    The Growth Mindset Workbook: CBT Skills to Help You Build Resilience
    $13.99


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    03/11/2025 01:29 pm GMT

    8. Affirmation & Manifestation Planner

    Whether you believe in manifesting or not, writing down positive affirmations can help drown out the negative chatter in your head. Think of it as a mental reprogramming exercise—because you deserve to talk to yourself with the same kindness you give others.

    Manifestation Journal + Bonus Digital 369 Manifestation Method & Affirmation Cards
    $22.95
    Get it on Amazon
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    03/11/2025 01:30 pm GMT

    9. A Habit Tracker

    If you’re a visual person, get yourself a habit tracker. Seeing your progress build up over time is ridiculously motivating. No more “I’ve done nothing this week” lies—your tracker will prove otherwise.

    The Morning Sidekick Journal - Habit Tracker Journal!
    $29.70

    The Morning Sidekick Journal is a must-have for building solid morning routines. It’s super easy to use and keeps you motivated to stick to your goals every day. Perfect for anyone craving structure and consistency! 🌞📖 - Brooke

    Buy Now
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    02/27/2025 11:08 am GMT

    10. A Vision Board Kit

    If you need a daily dose of inspiration, make a vision board. Seeing your goals in front of you every day? That’s the kind of motivation that actually sticks.

    Mindmellow Vision Board Kit
    $34.99
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    02/27/2025 11:13 am GMT

    Mindset-Focused Digital & Physical Tools

    11. Meditation & Mindfulness App Subscription (Calm, Headspace, Insight Timer)

    If your brain won’t stop overthinking, meditation will teach you how to press pause on the mental chaos. Even just five minutes a day can make a world of difference.

    12. Motivational Wall Art or Desk Cards

    Some days, you just need a reminder that you’re capable of more than you think. Pop some motivational quotes on your wall or desk so you can’t ignore them.

    Intelligent Change Mindful Affirmation Cards for Health and Wellbeing
    $29.99
    Get it on Amazon
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    03/11/2025 01:34 pm GMT

    13. Growth Mindset Flashcards

    Perfect for those quick reminders when your brain tries to throw a tantrum. Flip through them when self-doubt creeps in, and snap yourself out of it.

    UNPACK THAT Self-Exploration Card Deck Personal Growth Cards - 100 Deep Questions for Self-Discovery
    $24.99
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    03/11/2025 01:35 pm GMT

    14. A Whiteboard or Goal-Setting Board

    Write down your goals where you can see them every single day. Out of sight, out of mind? Not anymore.

    4 PACK Magnetic Dry Erase Board Sheet for Fridge
    $9.99
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    03/11/2025 01:36 pm GMT

    15. Positive Affirmation Cards

    A little cheesy? Maybe. But saying positive things about yourself actually works. Keep a stack of affirmation cards handy for those days when you need an instant mindset boost.

    Lamare Positive Affirmation Cards
    $16.95
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    02/27/2025 11:09 am GMT

    Final Thoughts: Build Your Mindset Shift Toolkit & Watch Your Life Change

    There you have it—a power-packed list of tools to help you rewire your mindset, ditch the self-doubt, and actually stick to your goals. Because let’s be honest, no one’s changing their life overnight.

    But with the right tools, daily habits, and a mindset that actually supports you, you’ll be unstoppable.

    So, tell me—which of these are you adding to your mindset shift toolkit first? Let’s chat in the comments.

  • The Ultimate Leg & Glute Gains Kit: 21 Must-Haves for Next-Level Workouts

    Leg & Glute Gains

    If you want stronger legs and a peachier bum, you’re going to need more than just hope and a few sad squats for serious leg & glute gains. It’s time to train smarter, not harder—and that means having the right tools in your arsenal.

    Whether you’re smashing leg day at the gym or sweating it out at home, I’ve rounded up the absolute best kit to help you grow your glutes, strengthen your legs, and finally see real results.

    I’ve got budget picks for when your wallet’s feeling skinny, splurges if you’re ready to invest in those glute gains, nutrition essentials for muscle growth, and absolute must-haves that make every workout more effective (and less painful, trust me).


    Home Workout Essentials

    Because not everyone fancies the gym (or the commute).

    Budget Picks (Because Saving Money is a Win)

    Amazon Basics Resistance Bands Set – No dumbbells? No worries. These bands will have your glutes burning in minutes.

    Amazon Basics Resistance Bands, Set of 5
    $14.20
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    03/10/2025 12:13 pm GMT

    Yes4All Adjustable Ankle Weights – Strap these on for killer leg workouts and an extra burn in those kickbacks.

    Yes4All Wrist & Ankle Weights Pair 1lb -10lbs
    $24.49
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    03/10/2025 12:14 pm GMT

    Thick Yoga Mat – Because glute bridges and lunges on hard floors? No thanks.

    Retrospec Solana Yoga Mat 1/2 Thick
    $24.99
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    02/27/2025 11:03 am GMT

    Amazon Basics Foam Roller – Recovery is key, and this will stop you waddling like a penguin after leg day.

    Amazon Basics High Density Foam Roller for Exercise and Recovery
    $15.99
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    03/10/2025 12:17 pm GMT

    Splurges (For When You’re Taking This Seriously)

    Bowflex SelectTech Dumbbells – One set, all the weights. Saves space and lets you progressively overload like a boss.

    BowFlex SelectTech 552 Adjustable Dumbbells
    $399.00
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    03/10/2025 12:22 pm GMT

    Bells of Steel Glute Ham Developer – If you’re serious about hamstring and glute strength, this machine is next level.

    Glute Ham Slider [Bells of Steel] Multi-Function Glute Machine
    $89.99
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    03/10/2025 12:19 pm GMT

    Smart Home Gym System – A compact full body workout station for squats, lunges, and hip thrusts. This one is VERY pricey, but if you’re setting up a home gym with limited space – it’s perfect!

    Speediance Home Gym Machine
    $2,849.00
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    03/10/2025 12:24 pm GMT

    Theragun PRO Massage Gun – Because sore muscles should not be a personality trait. Recover faster and train harder.

    TheraGun Pro Handheld Deep Tissue Massage Gun
    $379.99


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    03/10/2025 12:26 pm GMT

    NordicTrack Treadmill with Incline – Glute-building gold when you crank up that incline.

    NordicTrack T Series 6.5S Treadmill + 30-Day iFIT Membership
    $799.00
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    03/10/2025 12:27 pm GMT

    Gym Must-Haves

    For when you’re heading to the gym and ready to crush it.

    Budget Picks (The Gym Bag Essentials)

    Glute Loop Bands – If you’re not activating your glutes, you’re just working your quads. Do it properly.

    Glute, Hip & Thigh Resistance Bands with Workout Guide
    $22.99
    Get it on Amazon
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    03/10/2025 12:29 pm GMT

    Sling Shot Hip Circle Band – Helps fix your squat form and stops your knees collapsing in like a baby deer.

    Sling Shot Original Hip Circle Fabric Resistance Band for Exercising Lower Body Activation
    $20.00
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    03/10/2025 12:30 pm GMT

    Gymreapers Ankle Straps – Say goodbye to nasty cable machine straps—these are comfy and glute-kickback approved.

    Gymreapers Ankle Straps (Pair) For Cable Machine Kickbacks
    $19.99
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    03/10/2025 12:31 pm GMT

    Gymreapers Barbell Squat Pad – Stop suffering through barbell hip thrust pain. This pad is your saviour.

    Gymreapers Barbell Squat Pad
    $19.99
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    03/10/2025 12:34 pm GMT

    Gymreapers Lifting Wrist Straps – Because your grip shouldn’t fail before your glutes. Lift heavy, worry less.

    Gymreapers Lifting Wrist Straps for Weightlifting
    $14.99
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    03/10/2025 12:34 pm GMT

    Splurges (If You’re Ready to Go Big)

    Nike Metcon 9 Training Shoes – Squat-proof, deadlift-friendly, and built for lower body training.

    adidas Unisex-Adult Powerlift 5 White/Black/Grey 12 Adult
    $94.98
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    03/10/2025 12:36 pm GMT

    Gorilla Wear Lifting Belt – Keep your core tight and stable for those heavy squats and deadlifts.

    GORILLA WEAR 6 Inch Padded Leather Lifting Belt - Black/Gold 2XL/3XL
    $59.99
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    03/10/2025 12:38 pm GMT

    Nutrition Staples for Muscle Growth

    Because training hard without eating right is like trying to drive a car with no petrol.

    Transparent Labs Whey Protein Powder – High-quality protein to fuel your glute and leg gains.

    Transparent Labs Grass-Fed Whey Protein Isolate
    $59.99
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    03/10/2025 12:40 pm GMT

    Creatine Monohydrate – If you’re not taking creatine, you’re missing out on serious strength gains.

    Transparent Labs Creatine HMB - Creatine Monohydrate Powder with HMB for Muscle Growth
    $48.99
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    03/10/2025 12:41 pm GMT

    Macro-Friendly Peanut Butter Powder – Fewer calories, still delicious. Great for muscle-building snacks.

    PB2 Pure Peanut Butter Powder
    $19.99


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    03/10/2025 12:42 pm GMT

    KOS Organic Plant-Based Protein – A vegan-friendly way to fuel your workouts.

    KOS Organic Plant Based Protein Powder
    $54.99
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    03/10/2025 12:43 pm GMT

    Legion Pulse Pre-Workout – For when you need energy, focus, and motivation to smash leg day.

    LEGION Pulse Pre Workout Supplement
    $39.97
    Buy Now
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    03/10/2025 12:44 pm GMT

    Maximise Your Glute Gains

    Want to take your glute growth to the next level? This series has everything you need—from the best workouts to game-changing nutrition tips. Dive into each post and build stronger, sculpted legs and glutes the smart way.

    Follow this full series and get on the path to stronger, sculpted glutes!

    Final Thoughts: Stop Waiting and Start Training

    Look, you don’t need every single thing on this list to get stronger legs and a juicier bum. But the right equipment makes your workouts ten times more effective, and your results come quicker when you train properly.

    So, if you’ve been procrastinating and waiting for motivation to hit—this is it. Get your gear, get to work, and start seeing real glute gains.

    Which of these are you adding to your workout setup? Let me know!


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    LEG & GLUTE GAINS

  • The Ultimate Plan to Fix Your Cortisol Levels & Finally Feel Like Yourself Again

    cortisol levels

    If stress has been running the show, messing with your energy, your cravings, and making your jeans feel suspiciously tighter, your cortisol levels could be out of whack. And if you’re wondering why you feel like a permanently exhausted pigeon despite eating “healthy” and working out, high cortisol could be the reason why.

    But here’s the good news: you don’t have to just “deal with it.” You can absolutely lower cortisol naturally, stop stress cravings, and finally feel like YOU again.

    This is your go-to guide for taking control of your stress hormones—covering what’s causing the problem and how to fix it, all without the need for a massive life overhaul.

    Each section gives you the essentials, but you can click through to deep-dive into the juicy details.

    Let’s get into it.


    1. How to Check Cortisol Levels & Spot the Signs That Yours Are High

    Before we fix anything, let’s see if cortisol is actually messing with your life. Because here’s the thing—high cortisol doesn’t just make you “stressed.” It messes with your sleep, your metabolism, your cravings, and even how your body holds onto fat.

    Common signs you might have a cortisol imbalance:

    • Weight gain from cortisol, especially around your belly (despite doing “all the right things”)
    • Insane sugar or carb cravings that hit like a ton of bricks when you’re stressed
    • Feeling wired but exhausted—like you need coffee to function, but still can’t sleep at night
    • Brain fog, anxiety, irritability, or just feeling “on edge” for no reason
    • Random bloating and gut issues that flare up when you’re stressed

    If this sounds a little too relatable, it’s time to take action. Start by learning how to check cortisol levels and fix them here: Signs of High Cortisol in Women: Symptoms, Causes & How to Fix It


    2. Cortisol Diet 101: The Best Foods to Reduce Stress Hormones

    Food is one of the easiest ways to lower cortisol naturally. But here’s the catch—a bad diet can make things worse.

    The right foods can help stabilise blood sugar, stop stress cravings, and calm your nervous system. The wrong ones? They’ll keep your cortisol spiking all day long.

    A cortisol-friendly meal plan includes:

    • A breakfast high in protein and healthy fats to prevent blood sugar crashes (no more just a coffee and a sad slice of toast)
    • Magnesium-rich foods like dark chocolate, leafy greens, and almonds to fix cortisol levels naturally
    • Anti-inflammatory foods (think salmon, turmeric, and berries) to support adrenal health

    Want recipes, a full meal plan, and easy swaps? Get all the details here: Cortisol Diet 101: The Best Foods to Reduce Stress Hormones

    person covering face with hands outdoors

    3. Cortisol Regulation Routine: The Morning & Night Plan to Balance Stress Hormones

    Your daily routine can either help or completely wreck your cortisol levels. If your mornings start with chaos and caffeine overload, and your nights end with doom-scrolling and late-night snacking, we’ve got a problem.

    Morning routine to lower cortisol naturally:

    • Get outside for natural sunlight first thing—it helps reset your stress response
    • Eat a proper breakfast with protein (because running on caffeine alone = cortisol disaster)
    • Skip the morning email check-in—your inbox will still be there after your smoothie

    Evening routine for fixing cortisol levels:

    • Essential oils + a wind-down routine = better sleep, lower stress
    • Magnesium supplements before bed to help cortisol drop naturally
    • Ditch the phone at least 30 minutes before bed—blue light keeps cortisol high

    Ready to create a stress-free routine? Grab the full plan here: Cortisol Regulation Routine: Morning & Night Habits to Lower Stress


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    cortisol levels

    4. Best Supplements for Cortisol Reduction: What Actually Works?

    If you’re doing all the right things but still struggling with high cortisol levels, it might be time to bring in some science-backed supplements.

    Top cortisol-lowering supplements:

    • Magnesium – Hands down, one of the best supplements for cortisol reduction
    • Ashwagandha – A powerful adaptogen that reduces stress and lowers cortisol naturally
    • Rhodiola Rosea – Boosts energy while balancing cortisol (great if you’re feeling drained)
    • L-Theanine – Calms the nervous system and stops stress from running the show

    Want to know which supplements actually work and how to take them? Get the full breakdown here: The Best Supplements to Lower Cortisol & Restore Balance

    person holding white medication pill

    5. How to Get Rid of Stress Belly & Stop Cortisol-Driven Fat Storage

    If you’ve been eating well and exercising but still can’t shift belly fat, cortisol could be the problem. Stress belly is a real thing, and no amount of crunches will fix it.

    Why cortisol makes belly fat stick around:

    • High cortisol tells your body to store fat around your stomach
    • It slows your metabolism, so you burn fewer calories at rest
    • Too much intense exercise (like daily HIIT) can actually make it worse

    The solution? A workout and meal plan that works with your hormones—not against them. Learn how to reduce high cortisol levels and finally lose belly fat here: Get Rid of Stress Belly: Science-Backed Ways to Reduce Cortisol & Burn Belly Fat


    6. Cortisol & Emotional Eating: How to Stop Stress Cravings for Good

    If stress automatically equals snacks, you’re not imagining it. Cortisol triggers cravings for sugar and high-carb foods, making it feel impossible to stay on track.

    Why stress eating happens:

    • Blood sugar crashes make you crave quick energy fixes
    • Cortisol makes junk food more rewarding (yep, science says so)
    • Lack of sleep makes cravings even worse

    The good news? You don’t need to “just use willpower.” Find out how to break the cycle here: Cortisol & Emotional Eating: How to Stop Stress Cravings & Prevent Weight Gain

    person's left hand wrapped by tape measure

    7. 25 Amazon Products to Lower Cortisol & Reduce Stress Naturally

    Want quick, easy tools to help you lower cortisol naturally? From essential oils and vitamins to sleep aids and workout gear, these stress-busting finds can make a real difference in your daily routine.

    Top picks for lowering cortisol levels naturally:

    • Essential oils like lavender for relaxation
    • Magnesium supplements for stress relief
    • Blue light-blocking glasses for better sleep
    • Weighted blankets to help calm the nervous system

    Check out the full list of game-changing cortisol-lowering products here: 25 Amazon Products to Lower Cortisol & Reduce Stress Naturally


    When Stress Is More Than Just Cortisol

    Sometimes, stress isn’t just about hormones, lifestyle, or diet—it can be a sign of something deeper. If you’re feeling constantly overwhelmed, anxious, or struggling to cope, it’s important to know you don’t have to do this alone.

    If stress is affecting your mental health, reach out for support. There are people who want to help, and talking to someone can make all the difference.

    For mental health resources and support, visit Mind UK or NAMI (National Alliance on Mental Illness) or another trusted mental health organisation in your area. You deserve support just as much as anyone else.

    Final Thoughts: The Plan to Balance Your Cortisol for Good

    If stress has been messing with your energy, cravings, and waistline, fixing your cortisol levels is the key to feeling like yourself again.

    Pick a section, start small, and trust the process. You’ve got this.

    Now go forth and ditch the stress, balance your hormones, and take back control.


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    cortisol levels
  • The Best Cortisol Lowering Supplements: How To Reduce High Cortisol Levels Quickly

    If your cortisol levels are constantly throwing tantrums, leaving you frazzled, exhausted, and craving every carb in sight, it’s time to fix cortisol levels and take back control. And no, you don’t need to survive on herbal tea and deep breathing alone—the right cortisol lowering supplements, foods, and daily habits can work wonders for lowering cortisol levels naturally.

    Before you go panic-buying every so-called “stress relief” pill on the internet, let’s get smart about this. Not all cortisol-lowering supplements are created equal—some are backed by science, others are just expensive placebos.

    So, let’s dive into:

    • The best supplements for cortisol balance
    • How to lower cortisol naturally with the right foods, meals, and lifestyle changes
    • Simple tips for adding these to your routine without faff

    If your stress hormones are out of control, this is your cheat sheet. Let’s go!


    1. Magnesium: The MVP of Chill

    If you’re constantly wired and tired, magnesium is your new best mate. This essential mineral is key for relaxing the nervous system, reducing high cortisol levels, and improving sleep.

    It also stops those late-night overthinking sessions and helps balance blood sugar, so you don’t wake up starving at 2 AM.

    Best sources:

    • Foods: Leafy greens, almonds, avocado, dark chocolate (yes, really).
    • Supplements: Magnesium glycinate (best for sleep), magnesium citrate (for digestion).
    • Essential oils: Magnesium-infused sprays, magnesium balms or Epsom salt baths for extra relaxation.

    Pro tip: Try a magnesium-rich smoothie with banana, almond butter, and cacao for a stress-lowering drink that also helps with sleep.

    Bronson Magnesium Glycinate 200 MG per Serving Chelated for High Absorption, Gentle On Stomach, Non-GMO, 240 Vegetarian Capsules
    $24.99
    Buy Now
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    02/27/2025 10:16 am GMT

    Ashwagandha: The Stress Slayer

    This powerful adaptogen has been helping people chill out for centuries, and modern science backs it up. Ashwagandha supports adrenal health and reduces high cortisol spikes, helping you stay calm without feeling sedated.

    It’s especially great if stress has you feeling exhausted but unable to relax.

    How to take it:

    • Powder: Blend into a smoothie, coffee, or bedtime drink.
    • Capsules: Easy and convenient for daily use.

    Pro tip: Add ashwagandha to your morning smoothie or bedtime cocktail for a natural way to lower cortisol levels and stay balanced.

    Futurebiotics Ashwagandha Extra Strength Stress & Mood Support with BioPerine - Non GMO Formula, 100 Vegetarian Capsules
    $9.97
    Buy Now
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    02/27/2025 10:15 am GMT

    3. Rhodiola Rosea: The Energy Balancer

    If stress has left you running on empty, Rhodiola is here to save the day. This adaptogen helps regulate cortisol levels while boosting energy and mental clarity.

    It’s great if you feel like you’re constantly knackered yet jittery at the same time.

    Best time to take it:

    • Morning or early afternoon – Perfect for balancing energy without causing a crash.

    Pro tip: If your workout plan includes intense exercise, Rhodiola may help with endurance and recovery while keeping stress hormones in check.

    Bronson Rhodiola Rosea Vegetarian Capsules - Adaptogenic Herb - Brain, Stress & Mood Support - Non-GMO, 60 Count
    $9.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/16/2025 06:04 am GMT

    4. L-Theanine: The Zen Master

    If stress makes you feel jittery, L-Theanine is the answer. Found naturally in green tea, it promotes relaxation without making you drowsy, so you can stay productive without that “wired” feeling.

    Best ways to take it:

    • Foods: Green tea, matcha, dark chocolate.
    • Supplements: Capsules for a stronger, more reliable dose.

    Pro tip: Pair L-Theanine with your morning coffee (or swap your morning coffee for a green tea) to reduce caffeine jitters and keep cortisol stable.

    Bronson L-Theanine 200mg (Double-Strength) with Passion Flower Herb, Non-GMO Gluten-Free Soy-Free Stress Management Supplement, 360 Capsules
    $19.97
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/16/2025 06:05 am GMT

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    Cortisol Lowering Supplements

    5. Phosphatidylserine: The Cortisol Blocker

    Bit of a mouthful, but this supplement is gold if your cortisol levels are spiking at the wrong times. It helps regulate stress hormones and improve focus, making it especially useful if you feel mentally burnt out.

    Best time to take it:

    • Evening – If you struggle with racing thoughts at night, this can help you wind down and fix cortisol levels naturally.

    Pro tip: Pair it with a sleep-supporting meal plan that includes protein, slow-digesting carbs, and healthy fats to prevent blood sugar crashes.

    Nutricost Phosphatidylserine 400mg, 120 Capsules - Soy Free, 30 Servings, Vegetarian Friendly, Non-GMO, Gluten Free
    $23.95
    Get it on Amazon
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    03/16/2025 06:07 am GMT

    6. Holy Basil: The Stress Soother

    Not just a fancy herb—Holy Basil is fantastic for supporting adrenal health and keeping stress hormones balanced.

    It’s great for reducing anxiety, stabilising mood, and supporting long-term resilience against stress.

    Best ways to take it:

    • As a tea – A perfect evening wind-down drink.
    • Capsules – If you need a stronger, more consistent dose.

    Pro tip: Swap your usual bedtime drink for a Holy Basil tea—it’ll help you sleep and keep cortisol under control.

    Carlyle Holy Basil Capsules 1600 mg | 200 Count | Tulsi Holy Basil Leaf Extract | Herbal Supplement | Non-GMO, Gluten Free
    $9.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/16/2025 06:08 am GMT

    How to Lower Cortisol Naturally with Food & Lifestyle Changes

    Supplements are super helpful, but they work best when paired with good habits. Here are some ways to lower cortisol naturally through simple diet and lifestyle tweaks:

    • Start your day with a cortisol-friendly breakfast – Protein + healthy fats + slow carbs = stable blood sugar and stress levels.
    • Move your body, but be smart about it – Workouts that spike cortisol (like excessive HIIT) can be swapped for strength training, walking, or yoga.
    • Use essential oils for relaxation – Lavender, frankincense, and chamomile are all known for their stress-lowering benefits.
    • Follow a simple meal plan – Balanced meals throughout the day prevent cortisol crashes and cravings.
    • Limit caffeine after noon – Helps avoid the late-afternoon stress slump and keeps sleep on track.

    The Best Cortisol-Lowering Supplements Based on Your Needs

    Not sure which one is right for you? Here’s a cheat sheet:

    • Struggling with sleep? Magnesium, Phosphatidylserine, or Ashwagandha.
    • Feeling wired but exhausted? Rhodiola or Holy Basil.
    • Jittery and anxious? L-Theanine or Holy Basil.
    • High cortisol at night? Phosphatidylserine or Magnesium.

    Start with one or two cortisol imbalance supplements, be consistent, and pair them with proper meals, exercise, and sleep habits.

    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: Cortisol Lowering Supplements Are Helpers, Not Magic Pills

    Cortisol lowering supplements can’t outdo a stressful lifestyle, poor diet, and zero sleep—but they can support your body and help you feel more balanced.

    Think of them as your little stress-busting sidekicks, not a replacement for proper self-care.

    Start with one or two, be patient, and pair them with good habits—like eating nutrient-dense foods, following a realistic meal plan, and incorporating cortisol-lowering exercises.


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    Cortisol Lowering Supplements

    Studies

    • Magnesium: Magnesium supplementation has been shown to regulate the hypothalamic-pituitary-adrenal axis and reduce cortisol levels in stressed individuals (Study here).
    • Ashwagandha: A study found that Ashwagandha supplementation significantly reduced cortisol levels and stress in chronically stressed adults (Study here).
    • Rhodiola Rosea: Research has shown that Rhodiola Rosea reduces cortisol levels and improves stress adaptation in individuals exposed to stress (Study here).
    • L-Theanine: L-Theanine has been found to reduce psychological and physiological stress responses, including lowering cortisol levels (Study here).
    • Phosphatidylserine: A study indicated that phosphatidylserine supplementation blunted cortisol responses to stress and improved hormonal balance (Study here).
    • Holy Basil: Holy Basil has been found to have significant stress-reducing effects, lowering cortisol levels and supporting adrenal function (Study here).
  • Ultimate Cortisol Regulation Routine: Morning & Night Habits to Lower Stress

    cortisol regulation routine

    If you’re waking up groggy, feeling wired-yet-tired, and running on caffeine and cortisol like some kind of frazzled goblin, we need to sort. it. out. Your stress hormones are doing the cha-cha when they should be chilling. And guess what? Your Cortisol Regulation Routine is the key to fixing cortisol levels and getting you back to feeling like a functioning human.

    You don’t have to suffer through stress like it’s a life sentence.

    You can actually lower cortisol levels naturally and take charge of your health without giving up coffee, fun, or carbs.

    So, in this post, I’ll cover:

    • How your morning routine can keep cortisol from kicking off like a MAFS Australia meltdown
    • Night-time habits that tell your stress hormones to take a seat
    • Ways to lower cortisol naturally with small, realistic tweaks to your diet, supplements, and lifestyle

    Sound good? Let’s dive in.


    Morning Cortisol Regulation Routine: Start the Day Without a Stress Tsunami

    1. Ditch the ‘Phone Scroll of Doom’

    If the first thing you do is grab your phone and deep dive into emails, news, or Becky’s latest drama on Instagram, congratulations, you just spiked your cortisol before you’ve even had a sip of water.

    Your stress hormones love an information overload—so let’s not give them the satisfaction.

    What to do instead?

    • Drink a cortisol-friendly morning cocktail (aka water with lemon and a pinch of sea salt) to rehydrate and balance cortisol levels naturally.
    • Expose yourself to actual daylight (not just your screen). Morning sunlight helps fix cortisol levels and improves vitamin D absorption.
    • Do something calm for five minutes—deep breathing, journaling, or stretching all help reduce high cortisol levels before the day kicks off.

    2. Eat a Cortisol-Balancing Breakfast

    Skipping breakfast? Your cortisol is laughing at you.

    When you don’t eat in the morning, your body stays in stress mode, keeping cortisol high and blood sugar all over the place.

    Best breakfast foods to lower cortisol naturally:

    • High-protein meals: Eggs, Greek yogurt, cottage cheese
    • Healthy fats: Avocado, nuts, chia seeds
    • Slow-digesting carbs: Oats, whole grain toast, berries
    • Smoothies packed with cortisol-lowering vitamins (try one with banana, nut butter, protein powder, and a dash of cinnamon)

    Plan ahead: If mornings are a rush, batch-make overnight oats for a few days at a time.

    A delicious bowl of overnight oats topped with berries and nuts—packed with cortisol-lowering foods to support a healthy cortisol regulation routine and balanced stress levels naturally.

    3. Use Caffeine Strategically

    Listen, I’m not here to take away your coffee. I’m not a monster. I’m a fellow caffeine addict.

    But if you’re gulping down caffeine first thing on an empty stomach, you’re smacking your cortisol in the face and telling it to go wild.

    Try this instead:

    • Eat first, coffee second. A small meal or cortisol-friendly smoothie before caffeine helps keep blood sugar steady.
    • Delay caffeine for at least 60-90 minutes after waking. This lets your body naturally regulate cortisol levels before you hit it with stimulants.
    • Swap coffee overload for herbal teas or other cortisol-lowering drinks like chamomile or ashwagandha tea in the afternoon.

    4. Move Your Body (But Don’t Overdo It, Champ)

    Exercise is fantastic for lowering stress, but go too hard first thing, and you’ll actually increase cortisol instead of lowering it.

    Best workouts to balance cortisol:

    • Morning walks in natural light (a game-changer for stress and energy)
    • Strength training workouts that don’t push you to burnout
    • Yoga, Pilates, or breathwork-based exercises to lower cortisol naturally
    • Avoid high-intensity cardio first thing in the morning—it can spike cortisol levels further

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    Night Cortisol Regulation Routine: Get Your Cortisol to Calm the Hell Down

    1. Dim the Lights and Power Down

    Your brain is terrible at knowing when to switch off, so if you’re sitting under bright lights at 10 PM, your body still thinks it’s party time.

    Artificial light suppresses melatonin and keeps cortisol levels high when they should be dropping.

    Try this:

    • Dim the lights an hour before bed—candles, fairy lights, whatever makes it cosy.
    • Avoid screens at least 30-60 minutes before bed or use blue light-blocking glasses.
    • Try essential oils like lavender or sandalwood to relax your nervous system before sleep.
    A warm, low-light lamp glowing beside a cosy bed—perfect for a calming wind-down routine to lower cortisol levels naturally and improve sleep.

    2. Eat a Cortisol-Lowering Snack

    If you’re waking up at 3 AM wide-eyed like an owl, low blood sugar might be triggering a cortisol spike. A small, balanced snack before bed can help.

    Best bedtime foods to reduce cortisol naturally:

    • Banana with almond butter (magnesium + tryptophan = sleepy bliss)
    • Warm milk with a dash of honey (classic for a reason)
    • Whole grain toast with a sprinkle of cinnamon

    3. Magnesium: The MVP of Relaxation

    If you’re tossing, turning, and mentally solving all of life’s problems at 2 AM, you need magnesium.

    It’s a cortisol-lowering superhero that relaxes muscles, calms the nervous system, and helps you stay asleep.

    Best magnesium supplements for cortisol balance:

    • Magnesium glycinate (for relaxation & sleep)
    • Epsom salt baths (absorbs through the skin & chills you out)
    • Dark leafy greens (or stick with the almond butter!)
    A person holding magnesium supplements, a must-have for cortisol regulation, stress relief, and naturally improving sleep and relaxation.

    4. Relax with a Night-time Drink

    A warm cortisol-lowering drink before bed can signal your body that it’s time to chill.

    Best drinks for lowering cortisol levels naturally:

    • Golden milk (turmeric, ginger, coconut milk, honey)
    • Herbal teas (chamomile, valerian root, ashwagandha tea)
    • Warm almond milk with a dash of cinnamon

    5. Wind Down with a Relaxation Plan

    Your body doesn’t just magically switch off—you need to help it along. Stress management is key for how to improve your health long term.

    Try this before bed:

    • Gentle stretching or breathing exercises (helps relax your muscles and mind)
    • Journaling to brain-dump stress and free up headspace
    • Essential oils like lavender on your pillow for an instant calming effect

    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: Get That Cortisol Under Control, Babe

    If your stress hormones are constantly throwing tantrums, it’s time to take charge.

    Your cortisol regulation routine doesn’t need to be fancy—just small, consistent habits to fix cortisol levels and balance your stress hormones naturally.

    • Mornings? Hydration, breakfast, movement, food before coffee.
    • Nights? Dim the lights, eat a sleepy snack, take your magnesium, use essential oils, and wind down properly.

    Start with one habit this week and notice how your stress levels start to shift.


  • How to Reset Your Life When You’re Feeling Stuck

    reset your life

    So far in this series, we’ve talked about prioritising yourself without guilt, how self-care supports sustainable weight loss, and even how to make exercise feel like self-care instead of punishment. But what about those moments when you feel completely stuck? Like you need to completely reset your life.

    Maybe your motivation has disappeared. Or your routine has gone out the window. Maybe you feel like you’ve been in the same place for too long, and you’re desperate for a change but don’t know where to start.

    I’ve been there. So many times.

    After losing 80lbs, I thought I had everything figured out—until I hit a wall. There were days when I felt unmotivated, frustrated, and just plain stuck. But instead of waiting for motivation to magically return, I learned how to reset my life in a way that actually worked.

    If you feel like you’re stuck in a rut and need a fresh start, here’s how to press reset—without overwhelming yourself.


    1. Do a Mindset Refresh (Because Your Thoughts Matter More Than You Think)

    Let’s start with the most important reset—your mindset. If you’re constantly thinking, “What’s the point?” or “I’ll never be able to change,” you’re setting yourself up to stay stuck.

    This is where growth mindset and identity shifts come in. If you see yourself as someone who “always fails” or someone who’s “not the type of person who works out, eats healthy, or prioritises self-care,” then of course it’s hard to make lasting changes.

    Your identity shapes your actions.

    Instead of waiting to feel motivated, act as if you’re already the person you want to become.

    • Want to be someone who exercises regularly? Move your body today, even for five minutes.
    • Want to be someone who eats healthier? Make your next meal balanced, not perfect.
    • Want to be someone who prioritises themselves? Take five minutes for yourself right now.

    Your thoughts shape your actions, and your actions reinforce your identity. Act like the version of you who has it together—even if you don’t feel like it yet.

    This is exactly what I dive into in my upcoming IAGAM Framework ebook—where I break down how Identity, Action, Growth, Achievement, and Mindset work together to help you create lasting change. If you’ve ever struggled with self-sabotage, motivation, or feeling stuck, this framework will help you shift your identity and finally build the habits that stick.

    Sign up for my newsletter for updates on that!


    2. Clean Up Your Space (Because Chaos = Mental Clutter)

    You know that weirdly satisfying feeling of walking into a clean, fresh space? That’s because your environment affects your mindset.

    If you’re feeling stuck, start small:

    • Make your bed (instant reset)
    • Tidy up one small area (your desk, bedside table, or bathroom counter)
    • Do a five-minute declutter (set a timer, clean whatever you can)
    • Switch up your space (move furniture, add a candle, make it feel fresh)

    A home Sunday reset routine can work wonders for getting back on track.

    a living room filled with furniture and a large window

    3. Reset Your Body With Hydration & Movement

    When I feel stuck, the first thing I ask myself is: have I had water today? Have I moved my body?

    Hydration and movement = instant energy boost.

    • Drink a big glass of water (add lemon for ✨that girl✨ reset vibes).
    • Get outside for five minutes (fresh air does wonders).
    • Stretch, dance, or walk—literally any movement counts.

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    RESET YOUR LIFE

    4. Do a Digital Detox (Even Just for an Hour)

    If you’ve been glued to your phone, doomscrolling, or binge-watching Netflix for hours (guilty), it might be time for a mini digital detox.

    Try this:

    • Put your phone on “do not disturb” for 30 minutes
    • Clear your notifications (or mute the ones that stress you out)
    • Unfollow accounts that make you feel bad
    • Swap screen time for something offline (reading, journaling, a bath, anything)
    • Switch your phone screen to greyscale—you’d be surprised how much less appealing it looks.

    5. Reset Your Nutrition (Without Overhauling Everything)

    If you’ve been living off takeout, snacks, and whatever’s easiest, you don’t need a massive diet overhaul—just a simple reset.

    • Add protein to your meals (keeps you full, helps with energy)
    • Eat a colourful meal today (because nutrition doesn’t have to be boring)
    • Plan one easy meal for tomorrow (future you will thank you)
    • Stock up on grab-and-go healthy snacks (make it easy for yourself)
    cooked food on white ceramic plate

    6. Get Back Into a Routine (Gently, No All-Or-Nothing Thinking Allowed)

    If your routine has fallen apart (been there), the worst thing you can do is try to restart everything at once. Instead, pick one small habit and build from there.

    • Morning routine feeling off? Start with one thing (hydration, movement, or getting dressed).
    • Haven’t exercised in weeks? Do five minutes of movement today—no pressure, no guilt.
    • Feeling unproductive? Pick one task and finish it (even if it’s just answering an email).

    Want a simple rule to keep moving forward without the pressure? Check out The 1% Rule: How to Better Yourself Every Day Without Overwhelm.


    7. Romanticise the Reset (Because It’s More Fun That Way)

    Here’s a secret: the easiest way to stay consistent is to make things feel special.

    Turn your reset into a whole vibe:

    • Light a candle or put on fairy lights
    • Make a playlist that hypes you up
    • Get cosy with a self-care routine (shower, skincare, fresh PJs = ultimate reset)
    • Treat yourself after completing a task (because rewards work)

    If you enjoy the process, you’ll actually stick with it.

    white candle on brown wooden table

    8. Let Go of the “I Have to Start Over” Mindset

    One of the biggest mistakes I used to make? Thinking I had to “start over” every time I fell off track.

    Here’s the truth: You’re not starting over—you’re just picking up where you left off.

    • If you skipped a few workouts, do one today.
    • If your nutrition has been off, make your next meal a balanced one.
    • If your routine fell apart, restart one habit and build from there.

    Progress isn’t linear. Stop waiting for the perfect moment—just start now.

    Low-Effort Self-Care

    Want to upgrade your self-care without the stress? This series is all about realistic, low-effort self-care that actually fits into your life—no guilt, no overwhelm, just small changes that make a big difference.

    Explore the full Lazy Girl Self-Care Series:

    1. The Lazy Girl’s Guide to Self-Care: How to Feel Better with Minimal Effort
    2. The Best 5-Minute Self-Care Hacks for Busy Women
    3. How to Create a Self-Care Routine That You Actually Stick To
    4. How to Practice Mindfulness Without Meditating for Hours
    5. The Best Self-Care Ideas for When You’re Burnt Out
    6. How to Make Exercise Feel Like Self-Care (Not a Punishment)
    7. The Connection Between Self-Care & Sustainable Weight Loss
    8. How to Prioritise Yourself Without Feeling Guilty
    9. How to Reset Your Life When You’re Feeling Stuck

    Pick one, start small, and give yourself permission to make self-care easy.


    Final Thoughts: Your Self-Care Reset Starts Now

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

    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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    RESET YOUR LIFE
  • 8 Simple Ways to Recover from Burnout Without Overwhelming Yourself

    RECOVER FROM BURNOUT

    We’ve talked about lazy girl self-care, 5-minute self-care hacks, and how to practice mindfulness without meditating for hours. But what happens when you’re so physically and emotionally drained that even self-care feels like another thing on your to-do list? Today’ we’re talking about how to recover from burnout.

    Burnout isn’t just being tired. It’s the kind of exhaustion that makes everything feel overwhelming. You wake up exhausted, simple tasks feel impossible, and even the things you used to enjoy seem like too much effort.

    Maybe you’re a stay-at-home mom with no time to yourself, a student during exams or just someone who’s hit a wall. Either way, burnout doesn’t mean you’re failing—it just means you need to reset.

    This is for you if you need a self-care routine but don’t have the energy to start one.

    If you need a break but can’t take a full-on self-care day. If you’re running on empty and wondering how to get back to feeling like yourself.

    Here’s how to recover from burnout, one tiny step at a time.

    1. Give Yourself Permission to Do Less

    If you’re burnt out, your brain is probably telling you to do more to catch up. Maybe the house is a mess, emails are piling up, or your to-do list is out of control.

    But here’s the truth—pushing harder won’t fix burnout.

    Let yourself do the bare minimum for a bit. Focus on what’s essential, and let everything else wait.

    If all you can do today is drink water, eat something, and put on clean clothes, that’s enough.

    Lazy Girl Tip: Lower your standards for a few days. Survival mode is still progress.

    woman lying on sofa in rooftop

    2. Hydration, Food, and Rest Come First

    Burnout recovery starts with the basics. When your body is depleted, your brain can’t function properly, so start with what you need physically.

    • Drink some water. Hydration = Energy
    • Eat something with actual nutrients, even if it’s just toast and peanut butter
    • Get some sleep, even if it means going to bed embarrassingly early. My bedtime is currently 8pm (life with a 13-month old!)

    If your energy is low, try an electrolyte drink or a protein-packed snack to help your body recover faster..

    Burnout can wreck sleep and energy levels. Research confirms that recovery is linked to better sleep quality—improving sleep continuity and reducing sleep fragmentation can significantly help with burnout recovery (Ekstedt et al., 2009). Also, replenishing nutrients and hydration helps stabilise energy levels.

    3. Find a “Bare Minimum” Self-Care Routine

    If your usual self-care routine feels overwhelming, scale it way down. You don’t need a full skincare routine or an hour of meditation—just the smallest, easiest version of self-care you can manage.

    • Skincare: Cleanser, moisturiser, SPF. Everything else is optional
    • Movement: Stretch while lying in bed, or do a 5-minute walk around the house
    • Shower: A quick, hot shower reset works wonders for mental exhaustion
    • Dopamine boost: A feel-good playlist, funny tiktok, or your favourite comfort show

    Lazy Girl Tip: A shower steamer turns your basic shower into a mini spa moment with zero effort.

    4. Take a Full Sensory Reset

    Burnout often means sensory overload—too many screens, too much noise, too much everything. A sensory reset helps calm your nervous system so you can think clearly again.

    • Reduce screen time even if it’s just a 10-minute break from your phone
    • Lower the noise—Put on ASMR videos, white noise, or soft music
    • Change your environment—Step outside, open a window, or switch rooms
    • Use scent to relax—Try lavender essential oil or a scented pillow spray

    Lazy girl tip: If you’re feeling overstimulated, a weighted sleep mask helps block everything out for a mini reset.


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    RECOVER FROM BURNOUT

    5. Do Something That Requires Zero Brainpower

    When you’re burnt out, decision fatigue is real. Your brain is too exhausted to process even simple things, so take a break from thinking and do something mindless.

    • Colour in an adult colouring book – I’m a big fan of bold colouring books like this one and a good set of alcohol markers makes colouring in feel SUPER satisfying.
    • Scroll vision board photos for positive energy
    • Watch comfort TV—no new plots, just familiar vibes (Vampire Diaries or Gilmore girls are personal faves)
    • Do a 5-minute brain dump in your notes app to clear your head

    Lazy Girl Tip: Romanticise the little things.

    person holds book

    6. Move Your Body—Gently

    I know. When you’re exhausted, exercise is the last thing you want to do. But movement actually helps with burnout by reducing stress hormones and boosting dopamine and serotonin.

    The key is to keep it low-effort.

    • Lie in bed and do gentle stretches
    • Walk for five minutes—just enough to breathe fresh air
    • Do a lazy girl workout (like stepping side to side while watching netflix)

    Lazy Girl Tip: Bala bangles add resistance to basic movements so you can get a workout without actually working out.

    7. Break the “I Should Be Productive” Mindset

    To recover from burnout, you need rest, not productivity. But if you’re the type who feels guilty for taking a break, remind yourself:

    • You don’t need to “earn” rest.
    • Doing less for a few days won’t ruin your progress.
    • Healing is productive.

    If your brain won’t let go of productivity guilt, reframe your thinking. Instead of “I’m wasting time”, tell yourself “I’m recharging so I can function better later.”

    Lazy Girl Tip: Schedule self-care time like a meeting so you actually take it seriously.

    woman standing on dock

    8. Plan a Slow, Gentle Reset

    Once you feel a little better, do a slow reset to bring yourself back to life—no pressure, just small things to help you feel like yourself again.

    • A sunday reset to refresh your space
    • Meal prepping simple, easy foods so future you has one less thing to worry about
    • Updating your self-care vision board for motivation
    • Choosing one self-care habit to bring back into your routine

    Lazy Girl Tip: Don’t try to fix everything at once. Burnout recovery is a gradual process, not a quick fix.

    Low-Effort Self-Care

    Want to upgrade your self-care without the stress? This series is all about realistic, low-effort self-care that actually fits into your life—no guilt, no overwhelm, just small changes that make a big difference.

    Explore the full Lazy Girl Self-Care Series:

    1. The Lazy Girl’s Guide to Self-Care: How to Feel Better with Minimal Effort
    2. The Best 5-Minute Self-Care Hacks for Busy Women
    3. How to Create a Self-Care Routine That You Actually Stick To
    4. How to Practice Mindfulness Without Meditating for Hours
    5. The Best Self-Care Ideas for When You’re Burnt Out
    6. How to Make Exercise Feel Like Self-Care (Not a Punishment)
    7. The Connection Between Self-Care & Sustainable Weight Loss
    8. How to Prioritise Yourself Without Feeling Guilty
    9. How to Reset Your Life When You’re Feeling Stuck

    Pick one, start small, and give yourself permission to make self-care easy.

    Final Thoughts: Recovery Takes Time, And That’s Okay

    If you’re burnt out, you’re not failing—you’re just running on empty. The goal isn’t to bounce back overnight. It’s to slow down, take care of yourself, and give your body and mind time to heal.

    So take a deep breath, drink some water, and do one small thing to help yourself today. That’s enough. You’ll soon be able to recover from burnout.

    Next up: How to make exercise feel like self-care (not a punishment)—because movement should feel good, not like torture.


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    RECOVER FROM BURNOUT
  • How to Practice Mindfulness Without Meditating for Hours

    practice mindfulness

    So far in this series, we’ve covered lazy girl self-care, 5-minute self-care hacks, and how to build a self-care routine that actually fits into your life. But let’s talk about how to practice mindfulness—because every self-care guru on the internet swears by it, yet most advice makes it seem like you need to sit cross-legged in silence for an hour every morning.

    Not happening.

    The good news? Mindfulness doesn’t have to be complicated. It’s not just meditation, and it doesn’t require candles, mantras, or “emptying your mind” (whatever that means).

    You can practice mindfulness in seconds, while doing things you’re already doing—like drinking your morning coffee, taking a Sunday reset shower, or walking to the kitchen for another snack.

    If you’re tired of mindfulness feeling like another task on your to-do list, this is for you. Here’s how to bring mindfulness into your life—without the effort.


    1. Mindful Hydration: Romanticise Your Water Intake

    Most of us know we should drink more water, but it often feels like a chore. Mindfulness trick? Turn it into a ritual instead of a task.

    Try this:

    • Pour your drink slowly and notice the sound.
    • Take a sip and actually taste it (yes, even if it’s just water).
    • Imagine hydrating your body like a wellness queen—because you are.

    Lazy Girl Tip: Use a cute water bottle with a straw to make hydration feel more aesthetic and effortless.


    2. The One-Minute Check-In: No Journaling Required

    You don’t need a full self-care bullet journal to check in with yourself. Try this instead:

    • Ask yourself: What do I need right now?
    • Pause for 10 seconds before responding.
    • Acknowledge whatever comes up—without judgment.

    That’s it. No journaling, no deep analysis—just a quick mental reset to help you be more aware of what you need.

    Lazy Girl Tip: If you like writing things down, use the Notes app. No fancy journal required. Unless you really want one.

    white notebook on white textile

    3. The “Mindful Minute” Trick: Stress Relief in 60 Seconds

    Overthinking? Feeling stressed? Try this simple 60-second reset:

    • Breathe in for 4 seconds.
    • Hold for 4 seconds.
    • Exhale for 4 seconds.
    • Repeat until your brain stops yelling at you.

    This trick forces you to pause, reset, and lower stress levels fast—perfect for busy moms, or anyone who doesn’t have time for a 30-minute meditation.

    Lazy Girl Tip: Do this while waiting for the kettle to boil or before checking your phone in the morning.


    4. Mindfulness While Doing Everyday Tasks

    The easiest way to practice mindfulness? Stop multitasking for a second and actually pay attention to what you’re doing.

    Try this while:

    • Drinking coffee – Notice the warmth, the taste, the first sip of happiness.
    • Showering – Focus on the water, the scent of your soap, the feeling of relaxation.
    • Walking – Feel your steps, notice the air, listen to the sounds around you.
    • Eating – Chew slowly, actually taste your food (instead of inhaling it like a gremlin).

    Lazy Girl Tip: Mindfulness isn’t about doing extra things—it’s about noticing the things you’re already doing.


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    practice mindfulness

    5. The “Dopamine Menu” for Mindfulness

    If your brain thrives on variety, mindfulness can get boring fast. That’s where a dopamine menu comes in—a list of feel-good activities that help you stay present without doing the same thing every day.

    Your dopamine-boosting mindfulness menu might include:

    • Listening to ASMR videos (instant brain massage).
    • Doing a 5-minute stretch while focusing on how it feels.
    • Drinking an iced coffee in total silence (no phone, just vibes).
    • Looking at vision board photos for motivation.
    • Taking three slow breaths before checking notifications.

    Lazy Girl Tip: Check out this post on how to build a Dopamine menu here!

    woman in white shirt and black pants standing on rocky mountain during daytime

    6. Mindfulness for Sleep: The Night-time Reset

    If your brain refuses to shut up at night, mindfulness can help—without turning bedtime into another “task.”

    Try these low-effort night-time mindfulness tricks:

    • Weighted sleep mask – Blocks out light and forces your brain to chill.
    • Scented pillow spray – Turns your bed into a self-care spa.
    • The 5-4-3-2-1 method – Name five things you see, four things you hear, three things you feel, two things you smell, one deep breath.
    • Dopamine reward – Give yourself a small reward for actually going to bed on time (because discipline needs a dopamine hit, too).

    Lazy Girl Tip: Make your bed feel extra inviting so sleep becomes something you look forward to, not just something you have to do.


    7. How to Make Mindfulness Stick (Without Trying Too Hard)

    Mindfulness isn’t one more thing to add to your to-do list—it’s just about being more present in what you’re already doing.

    Here’s how to make it effortless:

    • Habit stack it – Attach mindfulness to something you already do (e.g., deep breaths while brushing your teeth).
    • Romanticise it – Light a candle, make your morning drink extra fancy, put on cozy ASMR videos while unwinding.
    • Make it fun – Mindfulness should feel like a self-care lifestyle, not a chore.

    Lazy Girl Tip: If it feels boring or forced, you’re doing too much. Keep it simple.

    Low-Effort Self-Care

    Want to upgrade your self-care without the stress? This series is all about realistic, low-effort self-care that actually fits into your life—no guilt, no overwhelm, just small changes that make a big difference.

    Explore the full Lazy Girl Self-Care Series:

    1. The Lazy Girl’s Guide to Self-Care: How to Feel Better with Minimal Effort
    2. The Best 5-Minute Self-Care Hacks for Busy Women
    3. How to Create a Self-Care Routine That You Actually Stick To
    4. How to Practice Mindfulness Without Meditating for Hours
    5. The Best Self-Care Ideas for When You’re Burnt Out
    6. How to Make Exercise Feel Like Self-Care (Not a Punishment)
    7. The Connection Between Self-Care & Sustainable Weight Loss
    8. How to Prioritise Yourself Without Feeling Guilty
    9. How to Reset Your Life When You’re Feeling Stuck

    Pick one, start small, and give yourself permission to make self-care easy.


    Final Thoughts: Mindfulness, But Make It Lazy

    You don’t need hours of meditation to practice mindfulness. Just tiny moments of awareness sprinkled throughout your day can make a huge difference.

    Here’s what to do next:

    • Pick one mindfulness trick and try it today.
    • Attach it to something you already do.
    • Let go of the idea that it has to be perfect.

    Next up: The Best Self-Care Ideas for When You’re Burnt Out—because sometimes, minimal effort is all you can manage.


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    practice mindfulness
  • How to Create a Self-Care Routine That You Actually Stick To

    self-care routine

    So, we’ve covered lazy girl self-care and how to squeeze in 5-minute self-care hacks when you’re short on time. But what if you want a self-care routine—something that actually makes you feel good without turning into a full-time job? Because let’s be honest, most “self-care routines” online are wildly unrealistic.

    If you’ve ever tried to follow a self-care routine that looked something like:

    • Wake up at 5 AM (nope)
    • 20-step skincare routine (absolutely not)
    • Journaling, yoga, green juice, meditation (who has time for all that?)
    • Vision board photos session followed by breathwork (why is self-care starting to feel like a full-time job?)

    …then you already know the problem isn’t self-care—it’s the pressure to do too much.

    So, let’s ditch the all-or-nothing mindset and build a self-care routine that works for your actual life. One that you can stick to, even on the busiest days.


    1. Start with the Bare Minimum (Because That’s All You Actually Need)

    Forget the idea that self-care has to be some grand, time-consuming ritual. If your self-care lifestyle currently consists of drinking coffee and hoping for the best, let’s build from there.

    Here’s what a basic self-care routine actually needs:

    • Hydration – Because water is life.
    • Sleep – You function better when you’re not running on fumes.
    • Movement – Not the gym, unless you love it. A 5-minute stretch counts.
    • Skincare Staples – Cleanser, moisturiser, SPF. Everything else is optional.
    • One tiny habit that makes you happy – A quick dopamine-boosting win.

    Lazy Girl Tip: Start small. Trying to overhaul your whole routine overnight? Disaster waiting to happen.


    2. Use Habit Stacking for Effortless Self-Care

    If you struggle with self-care consistency, you’re not lazy—you just need a system. That’s where habit stacking comes in. Something I picked up from Atomic Habits by James Clear (check it out here!)

    How it works:

    • Attach a new habit to something you already do so you don’t forget.
    • Make it stupidly easy so there’s no excuse.

    Here are some self-care habit stacking ideas:

    • While making coffee → Drink a glass of water.
    • Before brushing your teeth → Do a 30-second stretch.
    • Before checking your phone in the morning → Take three deep breaths.
    • While watching TV → Use a hydrating face mask or do a mini stretch.

    Lazy Girl Tip: The less you have to think about self-care, the easier it is to stick to.


    3. Make Self-Care Fit Your Life (Not the Other Way Around)

    Some people love journaling, long walks, and Pinterest-worthy Sunday reset routines. If that’s not your vibe, that’s fine.

    Your self-care routine should match your personality, schedule, and energy levels.

    Need ideas? Try these:

    • For busy mums: A 5-minute shower reset while the baby naps.
    • For night owls: Swap the 5 AM routine for a relaxing evening routine instead.
    • For productivity queens: Block out self-care time like a meeting (yes, literally schedule it).
    • For lazy girl energy: Multitask self-care—stretch while scrolling, journal in your Notes app, or turn skincare into a mini self-care day.

    Lazy Girl Tip: Your self-care should be as effortless as possible. If it feels like a chore, you’re doing it wrong.


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    self-care routine

    4. The Secret to Sticking to a Self-Care Routine: Make It Feel Good

    Most people quit routines because they’re boring or too much effort. The fix? Make it feel rewarding from the start.

    Here’s how:

    • Dopamine first. Do something instantly rewarding before harder tasks.
    • Romanticise it. Light a candle, use a cute water bottle, play chill music—whatever makes it feel extra.
    • Make it tiny. A 30-second self-care habit is easier to keep than a 30-minute one.

    Lazy Girl Tip: The more enjoyable self-care feels, the more likely you are to stick with it.

    woman holding book

    5. Stop Trying to Do Everything Every Day

    You do not need to do every self-care habit every single day—that’s how you burn out. Instead, rotate them.

    Try this:

    • Daily: The bare minimum habits (hydration, movement, skincare, sleep).
    • Weekly: One bigger self-care activity (a bath, a solo coffee date, a Sunday rest day).
    • Monthly: A full reset—declutter, refresh your self-care vision board, plan a maintenance day.

    Lazy Girl Tip: You don’t have to do everything—just enough to feel good.


    6. Create a “Backup” Self-Care Routine for Low-Energy Days

    Not every day is a high-energy, thriving girl-boss kind of day. Sometimes, you’re sick, burnt out, on your period, or just over it. That’s where your backup self-care routine comes in.

    On days when doing the bare minimum feels like too much, try this:

    • Drink any liquid (yes, coffee counts).
    • Take one deep breath before doomscrolling.
    • Lay in bed and do a 5-minute meditation (aka close your eyes and pretend to meditate).
    • Use a face mist or lip balm—hydration is hydration.
    • Get out of your PJ’s, put on comfy clothes and let that be enough.

    Lazy Girl Tip: Self-care doesn’t have to be perfect—it just has to happen.

    Low-Effort Self-Care

    Want to upgrade your self-care without the stress? This series is all about realistic, low-effort self-care that actually fits into your life—no guilt, no overwhelm, just small changes that make a big difference.

    Explore the full Lazy Girl Self-Care Series:

    1. The Lazy Girl’s Guide to Self-Care: How to Feel Better with Minimal Effort
    2. The Best 5-Minute Self-Care Hacks for Busy Women
    3. How to Create a Self-Care Routine That You Actually Stick To
    4. How to Practice Mindfulness Without Meditating for Hours
    5. The Best Self-Care Ideas for When You’re Burnt Out
    6. How to Make Exercise Feel Like Self-Care (Not a Punishment)
    7. The Connection Between Self-Care & Sustainable Weight Loss
    8. How to Prioritise Yourself Without Feeling Guilty
    9. How to Reset Your Life When You’re Feeling Stuck

    Pick one, start small, and give yourself permission to make self-care easy.


    Final Thoughts: Your Self-Care Routine, Your Rules

    You don’t need a 20-step self-care routine to take care of yourself. Just a few simple habits that fit into your life.

    Here’s what to do next:

    • Pick one self-care habit to try today.
    • Habit stack it onto something you already do.
    • Let go of the guilt—self-care is meant to help, not stress you out.

    Next up: How to Practice Mindfulness Without Meditating for Hours—because self-care should feel good, not like homework.


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    self-care routine