Mental Wellness

  • Wellbeing

    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.

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    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.

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    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).

  • Wellbeing

    Autumn Self-Care: 7 Ways to Embrace the Season and Recharge

    OK, it’s officially autumn – the season of cosy jumpers, endless cups of tea, and that irresistible chill in the air. But let’s be honest, as lovely as it sounds, this time of year can also be exhausting. The days are shorter and darker, and if you’re not careful, it’s easy to get swept up in the hustle and forget about you. So, before you find yourself running on empty, it’s time to talk Autumn self-care. Real, no-nonsense self-care that’ll help you recharge, not just survive.

    Grab your favourite blanket, make yourself a cuppa, and let’s dive into how you can embrace autumn for what it really is – the perfect time to slow down, reflect, and actually take care of yourself.

    Autumn Self-Care: 7 Ways to Embrace the Season and Recharge

    1. Create a Cosy, Calming Space

    First things first, if you don’t have a dedicated spot in your home where you can just breathe and chill, it’s time to make one.

    Autumn self-care is all about embracing that cosy feeling, and nothing says relaxation like a snug little nook just for you.

    Whether it’s a corner of your sofa, your bed piled high with pillows, or even a comfy chair by the window, set up a space that feels like a little escape.

    For me, I’ve got my go-to chair with a blanket and my adult colouring books (no shame, they are so calming).

    There’s something about having a designated spot that tells my brain, “Okay, this is my time now.”

    Pro tip: If you want to add a spooky twist to your cosy space this autumn, why not create a self-care Boo Basket? It’s a fun, seasonal way to treat yourself with all the self-care goodies you’ll need for some well-deserved me-time. Check out how to build your own Boo Basket here.

    2. Go Outside and Breathe (Yes, Even When It’s Cold)

    I get it – the idea of stepping outside when it’s cold and grey doesn’t sound appealing. But trust me, a bit of fresh air is like a reset button for your brain. Autumn is beautiful!

    The crisp air, the changing leaves – it’s the perfect time to reconnect with nature and yourself.

    Even if it’s just a 10-minute walk around the block or sitting in the garden with a hot drink, you’ll feel refreshed.

    It doesn’t have to be a full-on hike (unless that’s your thing), but a little time outdoors does wonders for your mood and energy.

    Pro tip: If you’re looking for more ways to soak in the autumn magic, I’ve got the ultimate fall bucket list for you! It’s packed with 31 cosy ideas to help you make the most of this beautiful season. Check it out here.

    3. Indulge in Some Seasonal Comfort Foods

    Now, when I say indulge, I mean enjoy food that nourishes your body and your soul. Autumn is the season of soups, stews, and all things warm and comforting.

    You don’t have to go full MasterChef – simple, wholesome meals are perfect for this time of year.

    I’ve recently been on a soup-making spree, and let me tell you, nothing beats coming in from the cold to a steaming bowl of homemade butternut squash soup.

    autumn self-care

    Easy, filling, and so satisfying.

    Pro tip: Try adding seasonal produce to your meals – think pumpkins, sweet potatoes, and apples. They’re all in season and packed with nutrients to keep you going through the colder months.

    4. Digital Detox (or At Least Try)

    Look, I know it’s hard. We’re all glued to our phones, scrolling through social media, but here’s the truth: all that constant connection?

    It’s draining.

    Autumn is the perfect time to slow down your mind and take a break from the noise.

    Even if it’s just for an hour a day, putting your phone away and being present can do wonders for your mental health.

    For me, it’s been all about reducing my screen time in the evenings. I’ve swapped endless scrolling for more mindful activities like colouring (seriously, it’s my new thing) and reading.

    It’s made such a difference in helping me wind down and sleep better.

    5. Pamper Yourself, Because Why Not?

    Autumn self-care doesn’t have to be fancy or expensive. Sometimes, it’s the simplest things that make the biggest difference. Run yourself a bath, pop on a face mask, and let yourself relax.

    You don’t need a reason – just do it because you deserve to feel good.

    If you’ve got back pain like me (thanks, post-baby life!), take the time to stretch and give yourself a little TLC.

    I’ve been using a heated back massager for 15 minutes before bed, and it’s been a game-changer.

    Pro tip: If you’re looking for more ways to level up your pampering game, why not create your own self-care basket? It’s the perfect way to have all your cosy, feel-good essentials in one place, ready whenever you need a little TLC. Check out my guide on how to make the ultimate self-care basket here.

    6. Get Cosy with a Good Book (or a Comfort Show)

    Nothing says autumn quite like curling up with a good book or binge-watching your favourite comfort show.

    This is the season to embrace all things cosy, so don’t feel guilty about spending time on yourself.

    autumn self-care

    For me, it’s all about finding a good fantasy book that transports me to another world (bonus points if it’s got witches or magic).

    Some of my autumn faves include The Very Secret Society of Irregular Witches by Sangu Mandanna (pure witchy goodness with heart), Weyward by Emilia Hart (all about powerful women and nature), and House of Hollow by Krystal Sutherland (a bit eerie, but perfect for this time of year).

    If reading’s not your thing, go for a classic comfort show like Gilmore Girls or Buffy the Vampire Slayer – anything that makes you feel warm and cosy inside.

    If you’re loving the cosy autumn vibes, why not take it a step further and create a fall evening routine that helps you unwind after busy days? I’ve put together the ultimate fall evening routine that’ll make your nights extra comforting. You can check it out here.

    7. Practice Gratitude and Reflection

    Autumn is the perfect time to reflect on the year so far and think about what you’re grateful for.

    Grab a journal and take a few minutes each day to write down what you’re thankful for. It doesn’t have to be deep or profound – it could be as simple as “I’m grateful for a warm cup of tea.”

    It’s the act of noticing the little things that’ll shift your mindset and help you focus on the positives.

    For me, journaling has become such a calming practice. I love using it to get my thoughts out of my head and onto paper, especially when life feels overwhelming.

    It helps me feel grounded and reminds me of all the good things, even on tough days.

    Want to set a positive tone for your day, right from the start? Creating a fall morning routine can help you ease into your day with calm and intention. Check out my ultimate fall morning routine for cosy, productive mornings here.

    Summary

    • Create a cosy, calming space – Set up a snug spot at home where you can unwind and relax. Add some fairy lights or candles for that perfect autumn glow.
    • Step outside for fresh air – Even a short walk in the crisp autumn air can reset your mind and boost your mood.
    • Enjoy seasonal comfort foods – Wholesome, warming meals like soups and stews nourish both body and soul. Try incorporating seasonal produce like pumpkins and sweet potatoes.
    • Take a digital detox – Give yourself a break from the constant noise of social media. Reducing screen time, even for an hour, can improve your mental health.
    • Pamper yourself – Run a bath, use a face mask, or stretch out tense muscles. Simple acts of self-care can make a huge difference.
    • Get cosy with a book or comfort show – Embrace the cosy vibes with a favourite book or series that brings you joy.
    • Practice gratitude and reflection – Journaling small moments of gratitude helps shift your mindset and focus on the positives, even on tough days.
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    Conclusion

    So, there you have it – 7 simple ways to embrace autumn self-care and look after yourself.

    It doesn’t have to be complicated or time-consuming, just little moments that remind you to slow down and recharge.

    Because let’s face it, if you don’t take care of yourself, who will?

    Now, go grab your blanket, make yourself a hot drink, and take some well-deserved ‘me time’ – you’ve earned it!

  • Wellbeing

    Stress Less, Glow More: The Ultimate Self-Care Basket

    If you’re feeling a bit frazzled and like life’s taken a one-way trip to chaos town, it’s time we sorted you out with something that’ll work wonders: a self-care basket.

    Think of it as your personal self-care station, filled with all the bits and bobs to help you unwind, relax, and feel like the boss you are – no need for luxury spa days or complicated routines.

    Creating a self-care basket isn’t just a cute idea; it’s an absolute necessity. Whether you’re someone who loves a good pamper session or just needs a quick pick-me-up during a hectic week, having a dedicated care basket can make all the difference.

    It’s your go-to comfort basket care package, ready to help you hit the reset button whenever life gets a bit too much.

    self-care basket

    Step 1: Get Your Aesthetic Right

    Now, let’s talk about the self-care aesthetic. It may not be the most important thing in the world but it can change how you feel when you see it.

    And I’m a sucker for pretty things.

    Do you want something that screams “cosy” with soft pastel colours? Or maybe you’re into those chic self-care aesthetic ideas that make you feel like a Pinterest queen?

    Either way, pick a basket, box, or even a cute tote bag that feels like a treat just to look at.

    After all, we want it to be as visually appealing as it is functional, right?

    Pro Tip: Go with something simple but pretty – like a wicker basket with a bit of flair, or even a repurposed gift box. I started with an old DIY self-care gift basket I received ages ago. And hey, it did the job!

    Buy on Amazon
    Buy on Amazon
    Buy on Amazon

    Sometimes, it’s easy to forget that self-care isn’t just about big, glamorous rituals but those tiny, seasonal adjustments that bring us joy. 🍂 If autumn is calling for a little cosy recharge, check out my favourite autumn self-care ideas for inspiration.

    Step 2: Self-Love Products and Essentials

    Alright, now comes the fun part – filling your basket with all your favourite self-love products. And let’s keep it real here – it doesn’t have to be expensive or elaborate.

    We’re talking about those small luxuries that make a big impact when you need a moment to breathe.

    Some self-care item ideas for your basket could include:

    Pamper kit, like a lovely face mask or bath salts.

    Face Mask Set

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    A pair of cosy socks (I swear, nothing beats that fuzzy-sock feeling).

    Cloud Socks

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    Calming tea blend or a favourite snack (Chocolate, anyone?).

    Stress Relief Tea

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    A soothing candle for when you need to relax.

    Calming Candle

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    Step 3: Create a Self-Care Checklist

    Before you dive in and start using your new goodies, it’s time to set up a checklist for self-care.

    Why? Because we’re all guilty of buying the lovely things but never actually using them. (I see you, face mask I bought six months ago!)

    self-care basket

    A self-care checklist keeps you accountable. Here’s a little starter idea:

    • Light the candle
    • Put on those fluffy socks
    • Brew your favourite tea
    • Take a few deep breaths and just be

    You could even throw in a quote or affirmation card or two to inspire you when you’re having a rough day. Something like “Take it one step at a time” or “You’ve got this” can work wonders.

    Affirmation Cards

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    To Do List

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    Step 4: Customise for Your Needs

    Let’s not forget the importance of customising your basket to fit you (or whoever you’re gifting it to).

    Add in things that help YOU relax – maybe it’s a puzzle, a great book, or even a mini journal.

    You could also jazz it up for the festive season with DIY self-care Christmas gifts. Throw in some seasonal treats, a cosy blanket, or anything that makes it feel extra special.

    Christmas Blanket

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    If you’re looking for a fun and seasonal twist, why not create a Self-Care Boo Basket? Packed with all your favourite autumn goodies, it’s the perfect way to relax and enjoy the cosy vibes of the season. Check out my post on how to make the ultimate Self-Care Boo Basket for a bit of autumn magic!

    Step 5: The Gift That Keeps on Giving

    Now, I know we’re talking about taking care of yourself, but let’s not forget that these self-care baskets make brilliant gifts too.

    If you’ve got a friend or loved one going through a tough time, putting together a DIY self-care gift basket is a thoughtful way to show them you care – think bath bombs, calming teas, or even personalised notes. Check out this post for the Ultimate Self Care gift giving guide.

    And don’t forget, there’s no rule that says self-care baskets are just for women. Everyone can use a bit of pampering, so if it’s a self-care basket for men, you can create a basket that fits their vibe.

    Step 6: Grounding Your Mind – The Mental Health Side of Self-Care

    Self-care isn’t just about pampering your body – it’s about nurturing your mind too.

    Let’s face it, life can be overwhelming, and sometimes we all feel like we’re teetering on the edge of a meltdown.

    That’s why I always recommend including grounding items in your self-care basket to help bring you back to the present when things get a bit too much. Trust me, this stuff works wonders when anxiety starts creeping in.

    grounding self care basket

    Grounding is all about using your senses to reconnect with the here and now, pulling your mind away from the chaos and back to the moment. Here’s how to do it, and what you can pop into your basket for each sense:

    1. Touch – Something to Hold or Squeeze

    One of the easiest ways to ground yourself is through touch. When you’re feeling stressed, physically holding onto something can make you feel more secure and present.

    That’s why I like to have a small self-care kit of tactile items in my basket. Here are some ideas:

    A smooth stone or crystal that fits in the palm of your hand.

    Sunstone Worry Stone Crystal

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    A stress ball or fidget toy (bonus if it’s squishy or makes a satisfying noise).

    Stress Ball

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    These items are great for grounding because they give your hands something to focus on, which helps to calm your racing thoughts.

    I’ve got a smooth pebble in my basket that I picked up on a beach holiday. Whenever I feel my anxiety bubbling up, I hold onto it and let its cool, smooth texture bring me back to the present.

    2. Sight – Something to Look At

    When your mind’s all over the place, it helps to have something calming to look at.

    You could add items to your selfcare basket that give your eyes something soothing to focus on:

    • A small picture or postcard of a place that makes you feel safe or happy.
    • Calming colours – maybe a candle in a relaxing hue or a colouring book.
    • Affirmation cards with positive reminders.

    For me, I’ve got a little picture of my favourite spot in nature tucked into my basket. Looking at it helps me remember the calmness of that place, and it makes me take a deep breath and chill.

    What about you? Is there a photo or item that instantly brings you peace?

    3. Smell – Something to Sniff

    Scent is one of the most powerful senses for grounding. Adding something with a soothing smell to your basket can instantly bring you back to the moment. Think:

    A small bottle of essential oil (Lavender spray is great for calming).

    Lavender Essential Oil

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    A scented candle with a fragrance you love.

    A bag of dried lavender or other calming herbs.

    Dried Lavender

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    a bottle of massage oil sitting on a yellow surface

    I’ve got a small roller ball in my basket that I roll on my pulse points when I’m feeling stressed.

    The scent instantly brings me back to centre, like a deep breath for my mind.

    4. Sound – Something to Listen To

    Sound can also be incredibly grounding. Sometimes, when everything feels overwhelming, it helps to drown out the noise of your thoughts with something soothing:

    • A mini playlist of calming music or nature sounds (pop your earbuds in and zone out for a bit).
    • A wind chime or small bell (something soft and pleasant to hear).
    • A guided meditation track or a podcast that makes you feel more connected to yourself.

    If you’ve never tried grounding through sound, I highly recommend putting on some nature sounds like rain or ocean waves.

    I’ve got a playlist of calming tunes that I pull up whenever I need a mental reset. What sounds help you relax?

    5. Taste – Something to Savour

    Taste is a slightly unusual one, but it’s just as important!

    Having a comforting snack or drink in your basket can help you reconnect with your senses and the present moment. Think about adding:

    • A few favourite sweets or a piece of dark chocolate (the kind you can savour slowly).
    • A small herbal tea bag for when you need to feel grounded.
    • Even something simple like a mint can help!

    I always have a little square of chocolate in my self-care basket. It’s my go-to grounding snack because the act of slowly eating it brings my focus back to the moment.

    It’s like a tiny mindfulness practice, but tastier!

    Want to combine fitness and self-care? Start by packing these workout bag essentials for women and make every gym session feel effortless

    Summary (Because I Know You Love a Good Recap)

    • Pamper Essentials: Face masks, bath salts, cosy socks, candles, and chocolate.
    • Self-Love Products: Favourite tea, soft blanket, stress ball, or a journal.
    • Grounding Items:
      • Touch: Smooth stones, fidget toys, soft fabrics.
      • Sight: Calming images, and affirmation cards.
      • Smell: Essential oils, scented candles, or dried lavender.
      • Sound: Calming playlists, nature sounds, guided meditations.
      • Taste: Comfort snacks like dark chocolate or herbal tea.

    These items create a mix of pampering and mental grounding to help you feel calm, recharged, and in control.

    Building a self-care basket is one step towards creating better habits for yourself. For even more ideas on how to improve your daily routine, take a peek at my post on 10 Daily Habits to Improve Your Life.

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    Conclusion

    At the end of the day, creating your own self-care basket is about making sure you’ve got everything you need to recharge when life gets overwhelming. It’s simple, it’s personal, and it’s totally doable.

    Plus, it doesn’t hurt to make it look good, because who doesn’t love a bit of self-care aesthetic magic?

    So whether you’re building it for yourself or as a gift for someone special, remember: a little care goes a long way.

    Now, get cracking on your self-care station and treat yourself (or a loved one) to some well-deserved TLC.

    You’ve earned it!

  • Wellbeing

    Cosy Nights: The Ultimate Fall Evening Routine for Relaxation

    Let’s talk about something we all need but rarely get: proper, guilt-free ‘me time.’ And no, I don’t mean scrolling through your phone in bed until your eyes burn (Guilty). I’m talking about an actual, soul-soothing fall evening routine that’ll help you unwind and recharge.

    Sounds like a dream, right?

    But trust me, it’s more doable than you think, even if life’s throwing everything it’s got at you.

    Whether you’re juggling work, family, or just the general chaos of life (hello, adulting!), autumn is the perfect season to slow down and focus on yourself.

    So, let’s build the ultimate cosy fall evening routine that’ll leave you feeling relaxed, recharged, and maybe even a little bit smug about how well you’re looking after yourself.

    Here’s how you can do it:

    fall evening routine

    Step 1: Set the Scene

    First things first, if your evenings currently look like you racing around trying to get everything done – STOP.

    The laundry can wait.

    Your emails? They’ll still be there in the morning.

    The first step in winding down is creating space to actually breathe. Maybe for you, that’s when the house finally goes quiet, or it’s when you get home after a long day at work.

    For me, it all starts once I’ve finished the day’s must-dos. I’ve got a baby at home, so when he’s down for the night, that’s my signal to switch gears.

    The scene setting starts with lighting a few fall candle scents. Think pumpkin spice, cinnamon, and vanilla—those cosy, nostalgic autumn vibes instantly put me in a relaxed state.

    Then, it’s time for a little lavender-scented lotion to add to the cosy feel, creating a spa-like atmosphere in my own bedroom. This combination is key to my cosy night routine aesthetic.

    Whether it’s baby bedtime or just the moment the world slows down, make this your ‘me time’ marker.

    fall candle scents

    Step 2: Autumn Skincare & Self-Care

    Next up, let’s talk about skincare because autumn calls for a bit of extra TLC for our skin. My fall skincare routine is non-negotiable. Cooler weather can wreak havoc on my dry skin, so I focus on nourishing it with hydrating serums and moisturisers.

    I love the calming ritual of applying these products before bed, and it’s a crucial part of my nighttime routine.

    In the spirit of keeping things cosy and calm, I also like to spend a few minutes with my gratitude diary. It’s a simple but effective way to end the day on a positive note.

    By writing down three things I’m thankful for, I shift my mindset from any stress or chaos to what really matters. Plus, it’s such an easy way to practice mindfulness.

    This small habit is a key part of my slow evening aesthetic and helps me wind down in the most meaningful way.

    As you’re winding down and getting into the flow of your evening routine, why not take it up a notch with a little extra self-care? Creating a Self-Care Boo Basket is a fun, autumn-inspired way to treat yourself and make those cosy nights even more special. If you’re looking for more inspiration, my autumn self-care ideas are just the thing to help you embrace the cosy vibes.

    Step 3: Swap the Phone for Something Creative

    Let’s be real, mindlessly scrolling isn’t exactly relaxing – it’s more like getting trapped in a vortex of distractions. So, instead of falling into the phone trap, why not do something creative that actually helps you unwind?

    Personally, I’ve become a huge fan of adult colouring books. It’s such a simple activity, but there’s something so calming about it.

    I sit down with my favourite colouring book (this one is PERFECT for spooky season and these are my current fave pens), grab a hot chocolate, and just zone out.

    There’s no pressure to be perfect, just the joy of colouring inside (or outside) the lines.

    Find something that lets your mind slow down – it could be drawing, crocheting, or even journaling.

    The key is to make it low-pressure and enjoyable.

    Step 4: Embrace the Bath Life

    If there’s one thing that screams ‘autumn relaxation,’ it’s a long, warm bath. And look, I get it – sometimes life is so hectic that squeezing in a bath feels like an indulgence.

    fall evening routine

    But listen, you’ve got to take those moments when you can. When you finally slide into that tub, it’s like the world disappears for a bit, and that’s priceless.

    For me, it’s even more essential these days because my lower back’s been giving me grief since having a baby (the joys of childbirth, right?).

    So, after a bath, I make sure to get in some back stretches and even treat myself to my heated back massager for 15 minutes. It’s like hitting the reset button on my body and my brain.

    A bath, paired with some relaxing autumn skincare products like bath salts or essential oils, is my favourite way to unwind.

    Step 5: Cosy Gaming or Comfort Shows

    Now, this is where you really get to relax. Once you’ve done all the essential wind-down activities, it’s time for a little indulgence.

    Personally, I’m all about cosy gaming. There’s something so soothing about the gentle pace of games like Wylde Flowers, Stardew Valley, or Go-Go Town.

    No stress, no high-pressure missions. Just pure, laid-back fun where you can lose yourself in a simpler world for an hour.

    But, if gaming’s not your thing, let’s talk comfort shows. Autumn is the time for those binge-worthy, feel-good series and films that make you want to curl up with a blanket and a cuppa.

    My go-to autumn shows? Gilmore Girls (because who doesn’t love Stars Hollow in the fall?), Buffy the Vampire Slayer (a little bit of nostalgia, a lot of slaying), and The Vampire Diaries (because broody vampires just feel right this season).

    And don’t get me started on films – if it’s not Lord of the Rings, Twilight or Hocus Pocus gracing my screen, I’m not doing autumn right.

    Whether you’re gaming or catching up on comfort TV, the point here is to let yourself enjoy something easy, familiar, and cosy.

    No pressure, just pure relaxation.

    If you’re loving the cosy vibes of an autumn evening routine, why not keep the autumn magic going all season long? My Fall Bucket List is packed with 31 cosy ideas to fully embrace everything autumn has to offer.

    Step 6: Finish with a Good Book

    autumn evening routine

    Let’s be honest – nothing beats ending your day with a good book. And autumn is the perfect time to curl up with a magical or mysterious read.

    Here are some of my favourite autumn books that are absolutely perfect for those cosy evening aesthetic vibes:

    Perfect Autumn Reads

    The Very Secret Society of Irregular Witches by Sangu Mandanna: Think a little bit of magic mixed with friendship and finding where you belong. Perfect for an autumn evening with a cuppa.

    Weyward by Emilia Hart: This one’s not so much “cosy”, it’s more “female-rage coded”. It’s dark, atmospheric, and has a powerful message about womanhood and nature.

    House of Hollow by Krystal Sutherland: This one’s on the darker side – an eerie, haunting story about three sisters with a supernatural past.

    Caraval by Stephanie Garber: It’s magical but with a dark edge – perfect for autumn.

    The Only Purple House in Town by Ann Aguirre: It’s all about finding your tribe and embracing your weirdness.

    Step 7: Keep it Simple and Consistent

    Now, look, I’m not saying you’re going to nail your fall evening routine every single night.

    Life happens.

    Sometimes you’re going to be too tired, or the chores will call, or maybe you’ll just need to crash.

    But here’s the thing – creating a consistent, simple fall evening routine like this can make a huge difference over time.

    Evening Routine Aesthetic Photo

    It’s not about doing everything perfectly every night, but about building moments of calm and joy into your evenings, whenever you can.

    On the nights when the baby wakes up, or you’re running behind on work, I still try to squeeze in one small act of self-care – whether it’s 10 minutes with my back massager or even just a few pages of a good book.

    Because those small moments add up, and they matter.

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    Just like a solid evening routine helps you unwind and recharge, a morning routine sets the tone for the day. If you haven’t already, be sure to check out my post on creating the perfect fall morning routine to kickstart your day with the same cosy, intentional vibes.

    After all, balance is all about how we start and end our days.

    You Deserve This Time – So Take It

    So, there you have it – your ultimate guide to a cosy fall evening routine.

    The secret?

    Prioritising yourself.

    Because at the end of the day, you can’t pour from an empty cup, and autumn is the perfect season to slow down, get cosy, and recharge.

    Even when it feels impossible, or you’re tempted to just tackle that to-do list, remind yourself that you deserve a bit of time just for you because you do.

    By incorporating elements of organisation, skincare, relaxation, and a little creativity into your evening, you can create the best nighttime routine that fits your lifestyle.

    Now go run that bath, grab your book (or turn on Gilmore Girls), and take that ‘me time’ – you’ve earned it.

  • Wellbeing

    Fall Bucket List 2024: 31 Cosy Ideas for Autumn Magic

    Now, I know what you’re thinking—my blog is usually all about weight loss, nutrition, and fitness. And you’re right! I’m all about healthy habits, joyful movement, and keeping that mindset strong. But here’s the thing: autumn (or fall, depending on how you roll) is the perfect time to nurture your body and soul in ways that go beyond just workouts and meal plans.

    It’s a season to reset, get cosy, and actually enjoy the little things that make life beautiful.

    And you know what? That’s all part of living a healthy, balanced life.

    Whether you’re picking up some autumn fitness goals, looking for ways to de-stress, or just want to add some wholesome, feel-good activities to your life, this Fall Bucket List is the perfect blend of self-care, family fun, and seasonal magic.

    So, grab your favourite mug (pumpkin spice latte, anyone?), and let’s dive into this list of ideas you’ll want to add to your autumn plans.

    It’s not just about enjoying the season—it’s about giving yourself a break and making time for the things that matter, all while keeping your health and happiness at the forefront.

    fall bucket list 2024

    I should mention, that you’ll notice I’m switching between “autumn” and “fall” here because, well, I’m in the UK where we say autumn, but most of my lovely readers (yes, that’s you) are from the US. And let’s be real—SEO. Gotta keep those search engines happy, right?

    Family Fun & Cosy Days Out

    Autumn is the perfect time to gather the family for some seasonal adventures. Add these ideas to your Autumn Family Bucket List and start making memories that’ll last long after the leaves have fallen.

    • Visit a Pumpkin Patch: A classic autumn must! Head to your local pumpkin patch, pick your perfect pumpkins, and yes, take all the cheesy, cute family photos. It’s an ideal way to embrace those autumn vibes.
    • Chestnut Picking: One of my personal faves. There’s something magical about collecting chestnuts, roasting them at home, and then tucking in.
    • Family Halloween Trail: Get into the spooky spirit by finding a family-friendly Halloween trail near you. It’s a great laugh and a brilliant way to make some Halloween memories with the little ones. National Trust parks have a lot of Halloween events on, definitely worth investing in a membership!
    • Make Halloween Crafts: Add this to your list if you love getting creative! I’m making clay footprint ghosts with my baby this year. It’s fun, and messy, and it’s a keepsake to treasure.
    • Apple Picking: Perfect for a wholesome day out. Fill up a basket with apples and then whip up a pie or some crisps at home. The ideal autumn activity for foodies.
    • Bonfire Night: Sparklers, fireworks, and bundling up warm—it’s the epitome of autumn magic. Get this on your list if you want to enjoy an evening that’s equal parts cosy and exciting.
    • Autumn Photoshoot Trust me, you’ll want to do this! Get the family dressed up in their autumn best and snap some photos. You’ll cherish these cosy, cute moments forever.

    For the Grown-Ups: Solo & Couples Fall Ideas

    Autumn isn’t just about family fun—it’s also the perfect time for some solo moments or a cosy date with your partner. Add these to your Fall Bucket List for Adults and treat yourself to some well-deserved downtime.

    • Cosy Book Nook: Create a corner of your home dedicated to relaxation. Grab a blanket, light a candle, and curl up with a book.
    • Binge Autumn Comfort Shows: Add this to your list if you need some cosy TV time. Whether it’s Gilmore Girls, Buffy, or Twilight, you’ll feel those autumn vibes while snuggled under your favourite blanket.
    • Pumpkin Spice Baking Day: This one’s a must. Spend a day baking something indulgent—like pumpkin spiced cinnamon buns. The smell alone will make your house feel like an autumn wonderland.
    • Plan a Cosy Date Night: Make time for just you and your partner. Whether it’s a walk through autumn leaves, a night in with a movie, or sharing a bottle of wine, this one’s perfect for your Couple’s Fall Bucket List.
    • Take a Scenic Autumn Walk: Find a local park or trail, and spend an hour just soaking in the colours of autumn. It’s the perfect way to reset and enjoy the season in all its glory.
    • Go to a Farm Shop: If you’re after fresh autumn produce and some inspiration for cosy meals, add this to your list. It’s a relaxing way to spend a weekend morning and a perfect addition to your Fall Aesthetic Bucket List.

    Autumn isn’t just about relaxing—it’s also the perfect season to get outside and move! If you’re looking for fun ways to stay active this fall, head over to my post on How to Find Fun in Every Workout.

    fall bucket list

    Fun Things To Do in Autumn: For Everyone!

    Whether you’re spending time with friends or looking for a solo adventure, these activities will help you make the most of the season. Add a few (or all) to your Fun Fall Bucket List:

    • Host a Bonfire Night at Home: There’s nothing quite like gathering around a fire with friends, roasting marshmallows, and enjoying hot chocolate. Make this a night to remember by adding it to your list.
    • Autumn-Themed Movie Marathon: Perfect for a rainy day. Pop on your favourite autumn movies—whether it’s Halloween classics or cosy flicks—and settle in for a relaxing night. Snacks mandatory!
    • Visit a Haunted House or Maze: If you love a bit of spookiness, this one’s for you. Add a haunted house or corn maze to your list for a thrilling autumn adventure.
    • Go Leaf Collecting & Scrapbooking: Collect the prettiest leaves you can find, press them, and create a scrapbook full of autumn memories. It’s a creative and calming activity that’s perfect for a quiet afternoon.
    • Make an Autumn Playlist: Curate a playlist filled with cosy, autumn vibes. Play it while you’re baking, reading, or just enjoying a cosy night in.
    • Try an Autumn-Themed Craft: Wreath-making, painting pumpkins, or knitting a chunky scarf—there are endless autumn crafts to try. Add one to your list and let your creativity run wild.
    • Bake Healthy Fall Recipes: For those trying to balance indulgence with health, why not try some healthy fall baking recipes? Whole-grain apple crisps or pumpkin muffins will satisfy those autumn cravings without the guilt.

    Check out my post on 10 Daily Habits to Improve Your Life. It’s all about easy, manageable habits that’ll make this autumn your most productive (and peaceful) yet

    Self-Care & Self-Improvement: Because You Deserve It

    Autumn is all about slowing down, resetting, and taking care of yourself. Add these self-care ideas to your Bucket List for Self-Improvement and prioritise your well-being this season:

    • Create a Hygge Fall List: Embrace all things cosy! Think fluffy socks, hot drinks, and pumpkin-scented candles. Autumn is the perfect time to dive headfirst into all things hygge.
    • Journaling: Take a moment to reflect on the year so far and set some goals for the rest of 2024. Journaling is a great way to reset, refocus, and find calm.
    • Set a New Fitness Goal: Autumn is a fantastic time to start a fresh routine. Whether it’s running, yoga, or something new, get active and feel good about yourself.
    • Go on a Solo Nature Walk: Clear your head and breathe in that crisp autumn air. A solo walk in nature is the perfect way to recharge and find peace.
    • Plan a Cosy Self-Care Day: Dedicate an entire day to you. Candles, face masks, a hot bath—whatever makes you feel good, do it!
    • Make an Autumn Vision Board: Add this to your list if you’re feeling inspired. Use the cosy autumn vibes to visualise your goals and dreams for the rest of the year.
    fall bucket list

    Autumn Aesthetic Goals: Capture the Vibes!

    For the Instagrammers or anyone who loves a bit of seasonal style, these aesthetic ideas are a must-add to your Aesthetic Autumn To-Do List:

    • Decorate Your Home for Autumn: It’s time to bring out the pumpkins, fairy lights, and warm colours. Create a space that feels cosy and inviting—it’ll give you that autumn glow in no time.
    • Have a Seasonal Wardrobe Switch: Organise your wardrobe and bring those chunky knits, scarves, and boots to the front. Nothing says autumn like a wardrobe refresh.
    • Do a Cosy Autumn Photoshoot: Capture those perfect autumn moments—whether it’s a cup of tea, a walk in the park, or a cute outfit. This one’s for those who love a good autumn aesthetic!
    • Host an Autumn-Themed Dinner Party: Bring your friends together for an evening filled with seasonal dishes and maybe a pumpkin-spice dessert. It’s the perfect way to celebrate the season with good food and great company.
    • Make Your Own Autumn Candles: Why not try your hand at making your own autumn-scented candles? Cinnamon, clove, or pumpkin scents will make your home smell like a cosy autumn dream.
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    Wrapping It Up: Your 2024 Fall Checklist Awaits

    So, there you have it—your ultimate Fall Bucket List 2024 filled with ideas to add to your own list! Whether you’re making family memories, spending time solo, or embracing the autumn aesthetic, there’s something here for everyone.

    Whether you’re embracing cosy moments or planning fun family days out, the key to making the most of your fall bucket list is consistency. Those small, intentional moments add up! For more tips on staying consistent (and why it’s so important), have a look at my post on The Importance of Consistency: Small Habits Lead to Big Results.

    Don’t wait—get those wellies on, that pumpkin spice latte in hand, and start ticking off that list. 🍁

  • Goals, Habits

    75 Medium Challenge: 5 Daily Habits + FREE Printable Tracker!

    75 medium challenge

    You’ve probably seen the 75 Hard Challenge plastered all over social media – the one with the super strict rules list that makes you feel like you’ve signed up for a military boot camp instead of a lifestyle tweak.

    It’s intense, I’ll give it that, but let’s be honest: for most of us mere mortals with actual lives, kids, jobs, and a need for the occasional chocolate biscuit, it’s a bit much.

    But don’t worry, I’ve got your back!

    Enter the 75 Medium Challenge – the cooler, more balanced cousin of the 75 Hard Challenge. Think of it as the “let’s glow up without losing our marbles” plan. It’s got all the habit-building magic without the drama, and it’s designed to work with your life, not against it.

    Plus, I’ve thrown in a free tracker, a guide that’s actually realistic, and loads of aesthetic ideas to keep you motivated for the full 75 days.

    Sound good? Let’s dive in!

    Table of Contents

    Why the 75 Hard Challenge Rules Don’t Work for Everyone

    First things first, let’s address the elephant in the room – the 75 Hard Challenge. Sure, it’s called a “mental toughness” challenge, but some of its rules are as rigid as a Victorian corset. Here’s why it’s not everyone’s cup of tea:

    The Diet Plan: No cheat meals? None? Not even a slice of cake at your nan’s birthday? That’s just cruel. A strict diet plan like this might lead to obsession, guilt, and a long-term unhealthy relationship with food.

    Two-a-Day Workouts: 45 minutes, twice a day every single day for 75 days? Who has the time?! Between work, kids, and that mountain of laundry, this rule is borderline impossible for most of us. Plus, overtraining can leave you knackered or injured.

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    • Measures your breath to reveal if you’re burning carbs or fat.
    • Gives you personalised nutrition advice.
    • Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
    • Backed by science and super easy to use.

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

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    Drink a Gallon of Water: Unless you fancy spending half your life in the loo, this one’s not practical. Hydration’s important, but there’s no need to drown yourself.

    Progress Pictures: Snapping daily photos might sound harmless, but for many, it fuels unhealthy body-checking habits. You’re more than your before and after pictures, hun!

    The Aesthetic Pressure: Let’s face it, part of the appeal is the promise of a dreamy before and after, but the journey should be about more than just looking good in gym leggings.

    Sound like a nightmare? Don’t panic – there’s a better way.

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    What is a 75 Medium Challenge

    This is where the Medium 75 Challenge swoops in to save the day. It’s a kinder, more sustainable 75 Day Challenge. No extreme diet plans, no two-a-day workouts, and no guilt-tripping if you don’t tick every box on the rules list.

    It’s about creating simple daily habits that actually stick.

    Think of it as the ultimate glow-up challenge – one that focuses on balance, sustainability, and self-love.

    Ready to build strength and flexibility without breaking a sweat? This Ultimate 4-Week Wall Pilates Challenge is perfect for beginners looking for a gentle yet effective way to get moving!

    Check it out here!

    My 5 Daily Rules for the 75 Medium Challenge

    Here’s the 75 Medium Checklist – simple, doable, and designed to fit your life. Save this list, stick it on your fridge, or grab the free printable tracker I’ve created to help you stay on top of things.

    Mindfulness and Self-Care: Spend at least 10 minutes a day on something that calms your mind, like journaling, meditation, or just enjoying a moment of peace with a cuppa.

    Mindful Eating: Forget extreme diet plans. Eat three balanced meals and two snacks each day, focusing on whole, nutrient-dense foods. Yes, that includes your favourite treats – moderation is key.

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    02/27/2025 09:38 am GMT

    Daily Movement: Get 30 minutes of movement a day. This could be walking, yoga, swimming, or even a cheeky dance in your living room. The key is consistency, not intensity.

    Stay Hydrated: Aim for 8-10 glasses of water daily. Adjust based on your needs – no one’s asking you to lug around a gallon jug unless you really want to.

    Prioritise Sleep: 7-9 hours a night is the goal. Create a relaxing bedtime routine that works for you – think cosy PJs, no phones, and maybe a good book.

    Struggling to hit those 7-9 hours of quality sleep? Check out these 11 quick hacks to fall asleep faster tonight and wake up feeling refreshed!

    Check it out here!

    Why This Approach Works

    The beauty of this challenge is how realistic and adaptable it is. Unlike the ultra-strict approaches you might have seen, this one acknowledges that life can be messy, unpredictable, and full of surprises.

    It’s not about being perfect every day or sticking to some rigid formula – it’s about creating habits that work for you in the long run.

    Rather than setting yourself up for burnout with extreme rules or unrealistic expectations, this challenge focuses on building a foundation of healthy habits that you can actually sustain.

    person holding white liquid filled cup above two pairs of dumbbells

    And the best part? If you miss a day, it’s no big deal.

    There’s no punishment, no guilt, and certainly no need to throw in the towel. Just pick up where you left off and keep moving forward. Progress isn’t about being perfect; it’s about showing up consistently and giving yourself grace when things don’t go to plan.

    This approach works because it prioritises balance and self-compassion. You’re not competing with anyone else, and you’re not stuck in a cycle of all-or-nothing thinking.

    You’re taking steps that fit your life, building momentum, and proving to yourself that small, consistent actions really do lead to big changes.

    Free Tracker & Template Ideas

    Want to stay on track? I’ve created a free printable tracker to make this Medium 75 Challenge even easier.

    You can use it to tick off your daily goals, jot down progress, and even add your own personalised 75 Challenge rules. It’s cute, it’s functional, and it’ll keep you motivated for the whole 75 days.

    Conclusion

    So, are you ready to tackle this 75 Medium Challenge and create your own epic before and after story?

    Whether you’re smashing it with a 75 Day Workout Plan, or just showing up for yourself every day, you’ve got this.

    Remember, it’s not about how you start – it’s about the habits you build along the way.

    Let’s get cracking – Your glow-up awaits!

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