Mindset Shifts

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

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

    Cue the blank stare.

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

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

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

    Let’s get into it.


    What Is Titration (And Why Should You Care)?

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

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

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


    Typical Titration Schedule (Semaglutide vs Tirzepatide)

    Let’s break it down:

    Semaglutide (Wegovy, Ozempic):

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

    Tirzepatide (Zepbound, Mounjaro):

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

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


    Common Side Effects (And When They Show Up)

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

    The most common ones include:

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

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


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    TITRATION

    What to Eat During Titration

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

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

    Stick with:

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

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


    What NOT to Do During Titration

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

    This is a metabolic change, not a miracle zap.


    Mindset Tips to Get You Through

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

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

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


    When Titration Ends and Maintenance Begins

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

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


    Final Thought: Take Your Time

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

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

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

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


    Next Steps:

    Still not sure which one is right for you?

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


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    TITRATION

  • 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
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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
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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
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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 Self-Care Guide: 9 Easy Ways to Prioritise Yourself

    Self-Care Guide

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

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

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

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

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


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

    For those who want self-care without the effort.

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

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

    You’ll learn:

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

    self-care guide

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

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

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

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

    You’ll learn:

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

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

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

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

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

    You’ll learn:

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

    self-care guide

    4. How to Practice Mindfulness Without Meditating for Hours

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

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

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

    You’ll learn:

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

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    self-care guide

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

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

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

    You’ll learn:

    • How to recover from burnout without doing more work
    • Self-care ideas that don’t require extra energy
    • The importance of rest and how to give yourself permission to slow down

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

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

    For those who struggle to enjoy working out.

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

    You’ll learn:

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

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

    For those who want to lose weight without extreme dieting.

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

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

    You’ll learn:

    • Why self-care makes weight loss easier and more sustainable
    • How stress, sleep, and mental health impact your progress
    • The biggest mistake people make when trying to lose weight

    filled mug on brown wooden bathtub tray

    8. How to Prioritise Yourself Without Feeling Guilty

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

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

    You’ll learn:

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

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

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

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

    You’ll learn:

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

    self-care guide

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

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

    Here’s what I hope you take away:

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

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

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

    You’ve got this.


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    self-care guide

  • 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
  • 16 Mental Health Benefits of Pilates (That’ll Have You Rolling Out Your Mat ASAP)

    In the last post, we covered how Pilates improves your core strength (check it out here, if you haven’t already!). But did you know that it’s also an absolute game-changer for your mental health?

    Yep, Pilates isn’t just about toning up—it’s about clearing your mind, banishing anxiety, and helping you feel calm, confident, and in control.

    So if you’re feeling overwhelmed, stressed, or just need a solid mood boost, here’s why Pilates needs to be part of your life ASAP.


    1. Smashes Anxiety Like a Boss

    Pilates is the ultimate stress-buster. When life feels chaotic and your brain won’t shut up, Pilates forces you to slow down and focus.

    The rhythmic movement and controlled breathing activate your parasympathetic nervous system—basically, your body’s natural chill-out mode.

    Instead of spiralling into anxious thoughts, you’re laser-focused on nailing that workout or holding that plank just a little longer. It’s meditation in motion—and way more fun than sitting still (sometimes).

    The Science-y Stuff:


    2. Cuts Cortisol (a.k.a. the Stress Hormone)

    Cortisol is that pesky stress hormone that wreaks havoc on your body and your mental health.

    When it’s too high, you feel wired, irritable, and exhausted. Pilates swoops in like a hero, lowering cortisol levels while gently torching fat and strengthening your muscles.

    The Science-y Stuff:

    Pilates improves stress regulation and helps balance hormones associated with stress and anxiety (Kim, Shim, & Han, 2019).


    3. Works Like Active Meditation

    If sitting cross-legged and chanting “Om” isn’t your thing, no worries—Pilates is basically moving meditation.

    Every lift, stretch, and breath keeps you fully present, helping you escape the never-ending mental to-do list.

    That mindfulness means you’re not just going through the motions—you’re tuning in to your body, your breath, and your strength.

    And that? That’s where the magic happens.

    The Science-y Stuff:

    Pilates enhances mindfulness, reducing stress and promoting overall well-being (Caldwell et al., 2013).

    woman in black tank top and black leggings lying on black floor

    4. Boosts Endorphins Without Exhaustion

    We all love that post-workout high, but let’s be real—some workouts leave you feeling shattered. Pilates gives you that endorphin rush without the exhaustion.

    It’s a low-impact, high-reward way to feel fantastic without needing a two-hour nap afterward.

    So if you want to boost your mood without dripping in sweat, a Pilates workout routine for beginners is exactly what you need.

    The Science-y Stuff:

    A study found that Pilates increases positive mood and energy levels without the extreme fatigue associated with high-intensity exercise (Fleming & Herring, 2018).


    5. Improves Focus & Mental Clarity

    Pilates demands precision, coordination, and concentration. You can’t be mentally planning dinner when you’re trying to engage your deep core muscles or perfect a floor Pilates exercise.

    This laser focus carries over into your daily life—helping you stay sharp, alert, and on top of your game.

    Whether you’re tackling a work project or just trying to remember where you put your keys, Pilates trains your brain to be fully present and engaged.

    The Science-y Stuff:

    Pilates has been linked to improved cognitive function and attention span (Memmedova, 2015).


    6. Helps You Sleep Like a Baby

    Struggle to switch off at night? Pilates relaxes your body, calms your nervous system, and releases tension, making it the perfect pre-bedtime routine.

    A few gentle Wall Pilates exercises for beginners can loosen tight muscles, reduce stress, and set the stage for deep, restorative sleep. Bonus points if you follow it up with a warm bath and a cosy book.

    The Science-y Stuff:

    A randomised controlled trial found that Pilates significantly improves sleep quality, reducing disturbances and increasing deep sleep duration (Aibar-Almazán et al., 2019).


    7. Strengthens Your Mind-Body Connection

    Ever feel disconnected from your own body? Pilates changes that. It teaches you to move with intention, listen to what your body needs, and appreciate how strong you truly are.

    Over time, this awareness spills over into everything—how you sit, how you stand, how you carry yourself, and even how you eat. It’s a full lifestyle shift that makes you more in tune with your health and happiness.

    The Science-y Stuff:

    Pilates is a mind-body practice that enhances body awareness and mindfulness, improving both physical and mental health (Caldwell et al., 2013).


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    mental health pilates and yoga

    8. Stops Negative Self-Talk in Its Tracks

    That inner voice that tells you you’re not strong enough, not fit enough, not flexible enough? Pilates shuts it up real quick.

    Every time you hold a plank a little longer, master a new move, or complete a beginner Pilates workout, you prove to yourself that you CAN do hard things. And that, my friend, is a confidence boost like no other.

    The Science-y Stuff:

    Studies show Pilates increases self-esteem and positive self-perception, helping to combat negative thinking patterns (Meikis, Wicker, & Donath, 2021).


    9. Encourages You to Celebrate Small Wins

    Pilates isn’t about perfection—it’s about progress. And that’s a mindset shift that changes everything.

    Whether you’re holding a pose for five seconds longer or finally feeling stable in a side plank, every little improvement is worth celebrating.

    This teaches you to appreciate small wins in every part of life.

    The Science-y Stuff:

    Pilates promotes a mindset of progress over perfection, which has been linked to improved mental resilience and satisfaction with life (Kim, Shim, & Han, 2019).


    10. Builds Emotional Resilience

    Life throws curveballs. Pilates teaches you how to breathe through challenges, find balance, and keep pushing forward—not just in your workout, but in life.

    That ability to stay steady, even when things feel tough, is one of the most underrated benefits of Pilates. You’re not just getting physically strong—you’re becoming mentally unshakable.

    The Science-y Stuff:

    Pilates has been found to help regulate emotions and improve coping strategies in stressful situations (Fleming et al., 2020).

    mental health

    11. Helps You Release Stored-Up Tension

    Stress gets trapped in your shoulders, neck, and lower back. Pilates releases that tension while strengthening your muscles, so you’re not just stretching—you’re building strength where you need it most.

    Regular Pilates workouts will have you moving more freely, standing taller, and feeling lighter in both body and mind.

    The Science-y Stuff:

    Regular Pilates training has been shown to reduce muscle tension, particularly in the shoulders, neck, and back (Bais et al., 2021).


    12. Encourages Better Posture = More Confidence

    Slouching = low energy and low confidence. Standing tall? That’s a power move.

    Pilates strengthens your core, spine, and shoulders, helping you walk taller and own your space.

    And trust me, when your posture improves, so does your self-esteem.

    The Science-y Stuff:

    Pilates significantly improves posture and spinal alignment, which can lead to greater confidence and a positive self-image (Curi et al., 2018).


    13. Gets You Out of Your Head (and Into Your Body)

    If you’re stuck in a loop of overthinking, Pilates gives your brain a break. It forces you to be fully present, shifting your focus from stress to strength.

    By the end of your session, you’ll feel lighter, clearer, and ready to take on whatever life throws at you.

    The Science-y Stuff:

    Pilates has been shown to reduce overthinking and improve mental clarity by focusing attention on movement and breath control (Caldwell et al., 2013).


    14. Supports Fat Burning Without Stressing Your Nervous System

    Unlike extreme workouts that wreck your recovery, Pilates burns fat while keeping your body in balance. It’s gentle but effective, making it the best long-term strategy for sustainable results.

    The Science-y Stuff:

    Pilates has been shown to aid in fat loss while keeping cortisol levels in check, making it a sustainable form of exercise (Gouveia et al., 2021).

    mental health

    15. Fuels Self-Love & Body Positivity

    Pilates isn’t about looking a certain way—it’s about feeling strong and empowered. You’re not punishing your body; you’re celebrating what it can do.

    And that shift? That’s life-changing.

    The Science-y Stuff:

    Studies indicate that Pilates enhances self-acceptance and body appreciation, reducing the pressure to achieve unrealistic body standards (Meikis, Wicker, & Donath, 2021).

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    16. Creates a Sense of Community

    Pilates isn’t just a workout—it’s a movement. Whether you join my 28-day Wall Pilates challenge, or connect with others in a class, you’re part of a supportive, uplifting community.

    And having that accountability and encouragement makes all the difference.

    The Science-y Stuff:

    Group-based Pilates classes foster a strong sense of support and community, which can improve motivation and mental well-being (Kim, Shim, & Han, 2019).


    Final Thought: Pilates = Your Mental Health Superpower

    So, here’s the bottom line—Pilates isn’t just exercise, it’s self-care in motion. It’s the key to better mental health, lower stress, and a stronger, more confident you.

    Whether you’re battling anxiety, feeling overwhelmed, or just looking for a way to shake off the day’s chaos, Pilates is there to recentre, recharge, and rebuild your strength from the inside out.

    And the best part? You don’t need fancy equipment, a gym membership, or even a lot of time.

    Pilates helps you tune into your body, quiet the mental noise, and embrace the small victories—like standing taller, sleeping better, and feeling calmer in everyday life.

    So, what are you waiting for? Roll out your mat, take a deep breath, and start moving. Your body, your mind, and your mental health will thank you for it.

    mental health benefits of pilates

  • Create Your Own Dopamine Menu: A Guide to Boosting Your Mood

    dopamine menu

    If you’re not already embracing the power of a dopamine menu, you’re seriously missing out. I mean, who doesn’t want a mood-boosting, energy-charged menu that’s as satisfying as a chocolate bar after a rough day, right?

    So, grab your journal, get comfy, and let’s sort you out with some dopamine menu ideas that’ll leave you feeling on top of the world.

    Here’s the thing: your dopamine levels are like your body’s own little cheerleaders. The right activities can give you that nice, happy high, but it’s not all about chugging coffee or scrolling through cat memes (although, we’ll get to that!).

    This menu idea is all about combining high dopamine activities with a touch of intentional wellness, dopamine boosting activities, and just the right dose of chill.

    So, without further ado, here’s your dopamine menu – guaranteed to keep your energy levels up, your mindset in check, and your mood brighter than your grandma’s best china.

    What Exactly is a Dopamine Menu?

    A dopamine menu is a list of activities designed to give your brain a quick boost of happiness and motivation. Think of it like a menu at a café – different options for different moods.

    When you’re feeling sluggish or unmotivated, you can pick something off the menu to instantly lift your spirits.

    It works by tapping into your brain’s natural reward system. Dopamine is that “feel-good” chemical released when you do something rewarding – like ticking something off your to-do list or enjoying a treat.

    woman in white robe holding white ceramic mug

    By curating your own dopamine menu, you’re giving yourself quick ways to boost your mood throughout the day.

    Here’s how it breaks down:

    • Appetizers: Quick dopamine kicks that give you an instant mood boost. These are easy activities you can do in a flash when you need a pick-me-up.
    • Entrees: Longer, more engaging activities that take a bit more time and focus. These leave you feeling accomplished and satisfied after putting in some effort.
    • Sides: Smaller tasks that complement your main activities. They enhance what you’re already doing, giving you that extra joy or support along the way.
    • Desserts: Easy pursuits that lead to rapid gratification. These are indulgent, feel-good activities that require little effort but give you an instant hit of happiness.
    • Specials: Rare, time-consuming ventures that often need some planning. These are bigger treats or goals that take more effort to prepare but are totally worth it when you get there.

    If you’re juggling ADHD and weight loss, you know it can be tricky to stay on track. But don’t worry, there are specific ways to increase dopamine to make your weight loss journey a bit smoother. Check out my post on how to boost dopamine for better focus and results!

    You choose what works best for you, it’s all about making your routine more enjoyable and giving yourself those little bursts of joy to stay motivated.


    Appetizers: Quick Hits to Kickstart Your Day

    Let’s kick things off with some dopamine activities that are quick, easy, and will get you feeling on top of the world before you’ve even finished your morning coffee.

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    02/27/2025 11:14 am GMT

    These are the activities you can do in a flash – and trust me, you’ll feel the shift immediately.

    1. Stretch it out, babe – A couple of minutes of stretching or light yoga can boost your mood in an instant. It’s the dopamine menu version of a wake-up shot.
    2. Blast your favourite tune – You know the one. The song that makes you feel like you could conquer the world? Blast it.
    3. Laugh it off – Yes, you can watch a funny video or scroll through memes first thing in the morning. Laughter’s a quick fix for a happy high – no shame in it!

    Pro Tip: Want to make this part of your dopamine aesthetic? Try setting up a “dopamine design” in your Dopamine Menu Bullet Journal.

    Add a daily checklist of these quick hits to make it a ritual, and you’ll always have something ready when you need that mood boost.

    Mornings can feel like a struggle when you’re dealing with low dopamine. But creating a routine that works with your brain can make all the difference. If you’re tired of starting the day in a fog, try these simple adjustments to boost your dopamine and get your brain firing right from the start.


    Entrees: The Big Stuff (That Takes a Little More Effort)

    Alright, so we’ve got the quick dopamine hits, now let’s get into the dopamine menu entrees – the longer, more immersive activities that require a bit more time, but they’re so worth it.

    These ones will make you feel like you’ve actually accomplished something – and who doesn’t love that?

    1. Get your body moving – Whether it’s a full workout, a walk in the park, or a little dance-off in your kitchen, dopamine boosting activities are what your body craves. Moving releases all sorts of feel-good vibes that’ll keep you energised for hours.
    2. Creative bliss – Dive into a passion project! Start painting, writing, knitting, or whatever floats your boat. Creative activities are high dopamine activities because they engage your mind and soul – you’re basically feeding your spirit here, and trust me, it’s delicious.
    3. Get your wellness rituals going – Maybe it’s a skincare routine, a luxurious bath, or meal prepping for the week. The key here is to turn these tasks into healthy dopamine activities that leave you feeling calm and in control. Bonus points if you can keep it aesthetically pleasing – we’re talking dopamine menu aesthetic here, folks!

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    Sides: Complementing Tasks That Add That Extra Zing

    Here’s the deal: some things are just better when paired with other things. Like chips with a sandwich or wine with cheese. Well, guess what? The same goes for your dopamine menu.

    1. Journal it out – Grab that dopamine journal and let your thoughts flow. Write about what you’re grateful for, your goals, or just vent about that pesky person who cut in front of you in the queue. It’s about feeling your emotions and letting them go.
    2. Mindful breathing or meditation – Take a few minutes to slow down and centre yourself. Breathing exercises or a bit of guided meditation are the perfect dopamine ideas to complement the more active parts of your day. Trust me, your body and mind will thank you for it.

    Pro Tip: Throw these in your dopamine menu morning routine for an easy win! You’ll start your day feeling balanced and zen, ready to tackle whatever comes your way.

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    02/27/2025 11:08 am GMT

    Desserts: Quick Gratification for That Instant Hit

    Let’s talk about those little indulgences that give you a hit of happiness. Activities that don’t require much effort but provide rapid gratification. It’s all about enjoying the simple pleasures.

    1. Treat yourself – Yes, I’m talking about indulging in your favourite snack or dessert. It doesn’t need to be a full-blown cheat day, just a little something that gives you that rush of joy. A piece of chocolate? A handful of berries? Go on, enjoy it!
    2. Watch a feel-good movie or episode – Need to wind down? Put on your favourite comfort TV show and just switch off for a while. Sometimes, we all need a little escape, and that’s perfectly fine.
    dopamine menu

    If you’re ready to really level up your mood and energy, why not take on a dopamine challenge? This 30-day dopamine boost challenge is the perfect way to kickstart those happy hormones and see some serious changes in how you feel. Let’s dive into the challenge and get that positivity flowing!


    Specials: The Big Guns That Take Time and Planning

    Now, here’s where things get a bit fancy. Specials are the rare activities that take a bit more time and effort, but when you get them right, they’re absolutely worth it.

    1. Holiday planning – Yes, I know it sounds like a lot of effort, but planning your next getaway or holiday can be a major dopamine menu win. The excitement, the anticipation, the possibilities – it’s the perfect way to fuel your 2025 mindset and work towards a long-term goal.
    2. Big personal project – Dreaming of writing a book, starting a blog, or launching your own side hustle? Well, now’s the time to take action. Set a plan in motion, even if it’s just the first small step. Dopamine ideas that lead to big rewards down the road are the best kind.

    Follow me on Pinterest! 📌


    Conclusion: Make Your Dopamine Menu Your Own

    So, there you have it. A full, balanced dopamine menu that’ll keep you feeling on top of the world.

    Whether you’re snacking on quick hits or diving into more fulfilling activities, you’ve got everything you need to keep your energy high and your mood lifted.

    It’s time to start adding these dopamine menu items to your daily routine. Grab your journal, jot down your goals, and start making your life feel like one big celebration.

    And remember, it’s not about perfection – it’s about showing up, doing the work, and treating yourself along the way. Because you deserve it.

    Now go ahead, get that dopamine boost, and make today yours!

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  • 28 Affirmations for February: Embrace Self-Love This Valentine’s Day

    Valentine’s Day is coming, and while the world bangs on about overpriced roses and awkward dinner dates, we’re flipping the script. This February, it’s all about you. That’s right, you gorgeous, radiant human. We’re diving headfirst into self-love, confidence, and living your best 2025 aesthetic life.

    How? With a fabulous wellness vision board and a stash of uplifting affirmations that’ll have you strutting into February feeling like a divine goddess.

    Think pink, think positive, and think you—the main character of your own story.


    What’s a Wellness Vision Board, Anyway?

    Picture this: a board covered in all the things you want to achieve, feel, and attract. Your vision board is like your personal Pinterest but IRL.

    It’s not just about sticking random pictures and quotes onto a board; it’s about creating a vibe. An aesthetic that screams, “I’m here, I’m fabulous, and I’m manifesting greatness.”

    Here’s the magic:

    • Visualisation helps you focus on your goals.
    • It keeps your daily motivation flowing.
    • And it’s a cheeky reminder to chase your dreams (even when Netflix is calling).

    How to Create a Wellness Vision Board That’s So You

    Step 1: Reflect On Your Goals

    Think about what you want more of in 2025. Confidence? Happiness? A banging playlist for your 5am workouts? Jot it down. Your goals can be big, small, or as pink and fluffy as your dream coquette aesthetic.

    Pro Tip: Don’t hold back. This is your time to dream big—like, “I am attracting divine energy and success” big.

    Want even more ways to boost your self-love this February? After creating your gorgeous wellness vision board and embracing those uplifting affirmations, why not explore some simple yet powerful tips to make your life even more enjoyable? Check out my post on 15 Happiness Tips—because a little extra joy goes a long way!


    Step 2: Gather Your Supplies

    You’ll need:

    • Magazines (or printables because let’s be real, who buys magazines anymore?).
    • Scissors, glue, markers.
    • A board (or just a big piece of paper).
    • A solid playlist of dance affirmations to keep the vibe high.

    Step 3: Choose Your Theme

    For February, let’s focus on femininity, self-love, and confidence. Think soft pinks, positive quotes, and all the feminine energy you can squeeze onto a board.

    Ideas to include:

    • Pictures of healthy mindset wallpapers and calming visuals.
    • Motivational quotes for self-confidence, like “Be the woman you’d look up to.”
    • Affirmations like “I am attracting love and abundance every day.”

    Feeling inspired to reset your life after creating your wellness vision board? Why not dive into my 30-Day Life Reset Challenge? It’s packed with practical steps to refresh your routines, boost your mindset, and embrace positive changes. Perfect for pairing with your February self-love journey!


    Step 4: Add Words of Affirmation

    No vision board is complete without words that make you feel unstoppable. Use affirmations like:

    • “I am proud to be a woman of strength and beauty.”
    • “I am confident in my body and my journey.”

    Or use some of the 28 Affirmations in the next section!

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    02/27/2025 11:16 am GMT

    Step 5: Display It Like Art

    Pop it somewhere you’ll see every day: your bedroom, your desk, or make it your phone wallpaper. This isn’t just a craft project—it’s a daily reminder of how brilliant you are.


    28 Wellness and Mental Health Affirmations for February

    Here’s your affirmation list, tailored to fuel your February glow-up:

    WELLNESS BOARD SELF-LOVE AFFIRMATIONS
    WELLNESS BOARD SELF-LOVE AFFIRMATIONS
    WELLNESS BOARD SELF-LOVE AFFIRMATIONS
    WELLNESS BOARD SELF-LOVE AFFIRMATIONS
    WELLNESS BOARD SELF-LOVE AFFIRMATIONS
    WELLNESS BOARD SELF-LOVE AFFIRMATIONS
    WELLNESS BOARD SELF-LOVE AFFIRMATIONS
    WELLNESS BOARD SELF-LOVE AFFIRMATIONS
    WELLNESS BOARD SELF-LOVE AFFIRMATIONS
    WELLNESS BOARD SELF-LOVE AFFIRMATIONS

    Why February Is Perfect for Self-Love

    Look, Valentine’s Day is cute and all, but it’s time we stopped waiting for someone else to shower us with affection.

    Being kind, confident, and gentle with yourself isn’t just for February—it’s an everyday thing.

    Imagine waking up each morning, looking at your vision board, and saying your affirmations. Doesn’t that sound better than stressing about what someone else thinks of you?


    Take Action: Build Your Vision Board and Own 2025

    There’s no better time to embrace self-love. Start by making your vision board and choosing five affirmations to recite each morning and bedtime. Trust me, it’ll become your new daily work of art.

    And hey, if you’re feeling bold, share your vision board on social media.

    Go on, the world is waiting for you to shine.

    📌 Pin this for later!

    WELLNESS BOARD SELF-LOVE AFFIRMATIONS

    Studies

    Vision boards can serve as a therapeutic tool to help individuals visualise and focus on their goals, as shown in solution-focused therapy interventions (Burton & Lent, 2016).

    In educational contexts, vision boards have been used to encourage identity exploration, self-efficacy, and career aspirations in adolescents, particularly in under-represented groups (Waalkes et al., 2019).

    Self-affirmations, reflecting on personal values, have been demonstrated to reduce defensiveness, improve health behaviour outcomes, and facilitate academic and social performance in identity-threatening contexts (Cohen & Sherman, 2014).

  • 15 Happiness Tips That Will Make Life More Enjoyable

    15 Happiness Tips That Will Make Life More Enjoyable

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

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

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

    Ready to dive in? Let’s do this!


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

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

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

    a person holding a card next to a potted plant

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

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

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    02/27/2025 11:14 am GMT

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

    Stop trying to be Superwoman.

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


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

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

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


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


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

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

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


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

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


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

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


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

    Carrying grudges is heavy work. Trust me.

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

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


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

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

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


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


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

    Those little moments can be life-changing.

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    02/27/2025 11:14 am GMT

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


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

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

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


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


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

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

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    HAPPINESS MINDSET

  • 15 Top Tips for Your 2025 Body Transformation


    Let’s cut to the chase. 2025 is coming in hot, and you’re probably thinking, This is the year I finally lose the weight and achieve a body transformation.

    Well, good news: it absolutely can be!

    But let’s skip the fads like “how to lose 20 pounds in 2 weeks” or “lose 10 pounds in 5 days.” Real, lasting change doesn’t come from crash diets or miracle detox teas (we’ve all been there, and no, they didn’t work).

    Real change? It’s all about getting your head in the game, building habits that stick, eating food you actually enjoy, and moving your body in ways that make you smile—not sigh.

    So, grab a cuppa, and let’s dive into the good stuff. Here’s how to make 2025 your year of lasting change.

    body transformation

    Start with Mindset

    This isn’t just fluff—it’s the foundation of everything. If your head’s not in the right place, even the best plans will crumble like a soggy biscuit. Your mindset shapes your actions, so let’s start there!

    1. Identify Your ‘Why’

    Why do you want a body transformation? And I don’t mean, “to look good in skinny jeans.”

    Dig deeper.

    Maybe it’s to keep up with your kids, feel confident walking into a room, or stop getting out of breath chasing the bus.

    Whatever it is, make it meaningful.

    Having a clear reason will keep you going when temptation strikes (looking at you, leftover Christmas choccies).

    Write it down, stick it on your fridge, and remind yourself daily: This is why I’m doing it.

    2. Reframe Negative Thoughts

    We’ve all got that little voice in our head that says, “You can’t do this.” Well, tell it to pipe down.

    Negative self-talk is like a bad ex—you don’t need it hanging around.

    Next time you catch yourself thinking, “I’ll never lose this weight,” flip it to, “I’m making small changes every day, and that’s progress.”

    You don’t have to believe it straight away, but keep at it.

    Eventually, your brain will get the memo.

    3. Progress, Not Perfection

    You’re not a robot. You’re going to have days where things don’t go to plan—and that’s OK.

    green disposable lighter beside orange fruit on brown woven basket

    Ate a bit more than you planned? Skipped the gym? Doesn’t matter.

    Progress is what counts, not perfection.

    Set realistic goals and focus on what you can do today to move closer to your goals, even if it’s something small like a 10-minute walk or choosing water over fizzy drinks.

    Every little win adds up.


    Master Healthy Habits

    Let’s talk habits—those sneaky little routines that run your life without you even realising.

    The good news? You can make habits work for you instead of against you.

    4. The Power of Small Changes

    Rome wasn’t built in a day, and neither is a new lifestyle. Start small—swap your sugary cereal for porridge or park a bit further from the shops to get extra steps in.

    These little tweaks might not feel like much, but over time, they build into big results.

    5. Focus on One Habit at a Time

    You’re excited. I get it.

    But don’t try to change everything at once—it’s a recipe for burnout. Instead, pick one thing to focus on.

    body transformation

    Nail that, and then move on to the next. Slow and steady wins the race, my friend.

    6. Track Your Body Transformation Progress

    Grab a journal or use an app—whatever works for you.

    Seeing your wins on paper (or screen) is ridiculously motivating. Plus, it’s a great reminder of how far you’ve come when you’re having a wobble.


    Get Nutrition Right

    Forget fad diets and deprivation. Food is fuel, not the enemy.

    The trick is finding balance—think 80% wholesome, nutritious meals and 20% treats that make life worth living.

    7. Fuel Your Body

    High-protein, high-fibre, and low-calorie-density foods are your new best friends. They keep you full, satisfied, and energised for longer.

    Think lean meats, veggies, whole grains, and fruits.

    Oh, and don’t forget to drink your water—you’re not a cactus!

    📌 Pin this for later!

    BODY TRANSFORMATION

    8. The 80/20 Approach

    Here’s the deal: life’s too short to say no to cake forever. Stick to wholesome foods most of the time, but leave room for the things you love.

    Balance is the name of the game—it’s not all or nothing.

    If you want to learn more about this way of eating, check out my post on the 80/20 Method!

    9. Meal Prep Without the Stress

    You don’t need to spend hours batch-cooking (unless you want to).

    body transformation

    Just plan ahead a bit. Keep your kitchen stocked with healthy snacks and easy-to-make meals so you’re less tempted to order takeaway when you’re knackered.


    Move Your Body

    Exercise doesn’t have to be a chore.

    In fact, it shouldn’t be.

    The best kind of movement? The one you actually enjoy.

    10. Joyful Movement

    Hate running? Don’t do it.

    Love dancing around your living room to cheesy 90s hits? Go for it!

    The key is finding activities that make you happy—because happy people stick with their routines.

    11. Set Non-Weight Goals

    Instead of obsessing over the scales, set goals like running a 5k, doing 10 push-ups, or hiking up that hill near your house.

    These wins feel amazing and remind you of what your body is capable of.

    12. Sneak in NEAT (Non-Exercise Activity Thermogenesis)

    Fancy name, but it just means moving more in your everyday life.

    body transformation

    Take the stairs, walk to the shops, or have a kitchen disco while cooking dinner.

    It all counts.


    Stay the Course

    Let’s be honest: there’ll be days when you want to chuck your body transformation plans all in.

    That’s normal.

    The key is to keep showing up, even when it’s hard.

    13. Recharge Your Motivation Battery

    Motivation isn’t endless, so top it up with little wins and rewards.

    Hit a milestone? Treat yourself (but maybe not with a family-sized bag of crisps).

    Keep that energy flowing.

    14. Focus on Non-Scale Victories

    Your worth isn’t tied to a number.

    Celebrate better sleep, more energy, or feeling confident in your clothes. These wins are just as important.

    15. Plan for Setbacks

    Life happens. You’ll have bad days.

    The trick is to acknowledge them, dust yourself off, and get back to it.

    Remember, one slip-up doesn’t undo all your hard work.


    Conclusion

    A 2025 body transformation is yours for the taking. You’ve got the tools, the plan, and the grit to make lasting change.

    Start small, keep going, and celebrate every step forward.

    You’re not just transforming your body—you’re transforming your life.

    Now, go out there and smash it!

    (P.S. Don’t forget to put the kettle on after—you’ve earned it.)

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    BODY TRANSFORMATION