motivation

  • Fitness

    6 Breathing Techniques for Running: How to Run Without Feeling Like You’re Dying

    Breathing Techniques for Running: How to Run Without Feeling Like You're Dying

    Let’s be honest—nothing kills the “I’m a runner now” vibe faster than feeling like your lungs are staging a full-scale rebellion. You set off feeling confident, but within minutes, you’re gasping for air, your chest is on fire, and you’re wondering if this whole running thing was just a massive mistake.

    Sound familiar?

    I’ve been there. When I first started running, I thought the whole not being able to breathe thing was just part of the deal. Turns out, running shouldn’t feel like you’re fighting for survival.

    The problem? Your breathing techniques are probably all wrong.

    If you want to run longer, feel stronger, and stop sounding like an asthmatic walrus, you need to learn how to breathe properly. Lucky for you, I’ve got all the breathing techniques to help you run without gasping, wheezing, or questioning your life choices.

    Table of Contents

    Why Do You Get Out of Breath So Fast?

    Before we fix it, let’s talk about why you feel like your lungs are betraying you.

    The main culprits:

    • Running too fast, too soon (slow down, speed racer).
    • Shallow chest breathing (aka doing it wrong).
    • Poor posture that collapses your lungs.
    • Weak diaphragm and core muscles (yes, your core helps you breathe).
    • Holding your breath without realising (guilty!).

    Good news? All of this can be fixed. Let’s get to it.

    And if your breathing struggles are coming from poor running form, you might be making some classic beginner mistakes. Check out Common Running Mistakes Beginners Make (And How to Fix Them) to make sure your technique isn’t sabotaging you.

    The Best Breathing Techniques for Running (So You Don’t Feel Like You’re Dying)

    1. Breathe From Your Belly, Not Your Chest

    Most people take shallow breaths from their chest, which doesn’t pull in nearly enough oxygen. You need to breathe from your diaphragm (aka belly breathing) to get deeper, more efficient breaths.

    How to do it:

    1. Place one hand on your chest and the other on your stomach.
    2. Inhale deeply through your nose—you should feel your belly expand, not your chest.
    3. Exhale slowly through your mouth and feel your belly fall.
    4. Practise this while sitting before you try it on a run.

    Why it works: More oxygen = more energy = less wheezing and gasping for air.

    2. Use the 2:2 or 3:3 Breathing Rhythm

    Ever feel like your breathing is completely out of sync with your running? That’s because it probably is. A breathing rhythm helps coordinate your breath with your steps, so you don’t feel like you’re hyperventilating.

    Try this:

    • 2:2 rhythm → Inhale for 2 steps, exhale for 2 steps (good for steady runs).
    • 3:3 rhythm → Inhale for 3 steps, exhale for 3 steps (best for easy runs).
    • 2:1 rhythm → Inhale for 2 steps, exhale for 1 step (for faster paces).

    Why it works: Your body gets into a natural breathing rhythm, making running feel smoother.

    3. Breathe Through Your Nose AND Mouth

    You might have heard some running purists say “Only breathe through your nose!” Yeah, no. That’s not going to cut it when you’re actually moving at a decent pace.

    The best approach? Breathe in through your nose AND mouth to maximise oxygen intake.

    Why it works:

    • Nose breathing helps filter and warm the air.
    • Mouth breathing gets more oxygen in quickly.
    • Using both prevents that “I can’t get enough air” feeling.

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    Breathing Techniques

    4. Fix Your Posture – Stop Hunching!

    If you’re running like you’re trying to fold yourself in half, it’s no wonder your lungs can’t expand properly.

    How to fix it:

    • Run tall with your shoulders relaxed.
    • Keep your chest open and lifted.
    • Look ahead, not down at your feet (unless you fancy tripping over).

    Why it works: Better posture = more room for your lungs to do their job.

    5. Strengthen Your Breathing Muscles

    Yep, your breathing muscles (diaphragm, intercostals, and core) need training too. The stronger they are, the easier running will feel.

    Exercises to try:

    • Diaphragmatic breathing (practise belly breathing daily).
    • Blowing up balloons (sounds ridiculous but works!).
    • Planks and core work (a strong core helps control breathing).

    Why it works: A strong diaphragm = less breathlessness, more endurance.

    6. Slow Down & Relax (Seriously, Calm Down)

    If you’re gasping for air 30 seconds into your run, chances are you’re running too fast for your current fitness level.

    How to fix it:

    • Start slow and gradually build your speed.
    • If you can’t talk while running, you’re pushing too hard—drop the pace.
    • Take walking breaks if needed (yes, real runners do this too!).

    Why it works: Running at the right pace means your body can keep up with the oxygen demand.

    Bonus: Breathing Techniques for Asthma or Breathing Issues

    If you’re like me and running with asthma, breathing challenges are very real—but they don’t have to stop you.

    What helps:

    • Warm up properly—cold air can trigger asthma symptoms.
    • Use your inhaler before you run if prescribed.
    • Breathe in through your nose more in colder weather.
    • Run at a comfortable pace—don’t go all-out immediately.

    Disclaimer: Always speak to a doctor before starting a running routine if you have asthma or other breathing conditions. They can give you the best advice for running safely.

    Running actually improved my asthma over time, so don’t let it put you off!

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Final Thoughts: Master Your Breathing, Master Your Running

    Breathing properly while running is a game-changer. Get it right, and you’ll run longer, stronger, and with way less suffering.

    • Breathe deep from your belly, not your chest.
    • Find a breathing rhythm that works for you.
    • Use both your nose and mouth for maximum oxygen intake.
    • Fix your posture so your lungs have space to work.
    • Slow down if you’re gasping for air—pacing matters.

    Still struggling with discomfort while running? Some breathing issues stem from poor form or underlying injuries. Check out How to Prevent & Recover from Running Injuries to make sure you’re not making it harder for yourself.

    Want to improve even more? Check out How to Build Stamina & Endurance as a Runner and learn how to run stronger without burning out.

    Now go on—lace up, take a deep breath, and show that pavement who’s boss!

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    Breathing Techniques
  • Fitness

    How to Prevent & Recover from These Common Running Injuries (So You Can Keep Smashing Your Goals!)

    running injuries

    Let’s be real—running is amazing, but it is high impact and can be brutal on your body if you’re not careful. One minute, you’re feeling like an absolute legend, flying down the pavement, and the next… BAM. A dodgy knee, aching shins, or feet that feel like they’ve been personally victimised by your trainers. I’ve been there. I made all the classic mistakes—ran too much, too soon, ignored warm-ups, and thought I was invincible. Spoiler: I was not. But after a few hard-earned running injuries, I figured out how to keep myself running strong without wrecking my body.

    And now, I’m here to help you avoid the same painful mistakes.

    So, whether you’re just starting or you’ve been at this for a while, here’s how to prevent and recover from the most common running injuries, so you can keep smashing your goals without hobbling to the finish line.

    Table of Contents

    1. Shin Splints – The ‘Why Do My Legs Hate Me?’ Injury

    You know that burning pain along your shins that makes every step feel like punishment? That’s shin splints, and they love to ruin a good run.

    Why It Happens:

    • Running too much, too soon (yes, I’m looking at you, “I’ll just add another 3K” runners).
    • Poor running form—landing too hard on your heels.
    • Worn-out or unsupportive running shoes.

    How to Prevent It:

    • Ease into your training—follow the 10% rule (don’t increase mileage by more than 10% per week).
    • Strengthen your calves and ankles—stronger muscles = less impact on your shins.
    • Get proper running shoes that support your foot type. Not sure what shoes to get? Check out The Best Running Shoes for Beginners and find a pair that won’t wreck your feet.

    How to Recover:

    • Rest—yes, I know, but running through shin splints will only make them worse.
    • Ice your shins for 15-20 minutes after runs to reduce inflammation.
    • Stretch and strengthen your calves and lower legs to stop them from coming back.

    2. Runner’s Knee – The Ultimate Buzzkill

    If your knee starts feeling like it’s been personally offended by your running routine, congratulations, you’ve got runner’s knee.

    Why It Happens:

    • Weak quads and glutes, meaning your knees take all the impact.
    • Overuse—running long distances without enough recovery.
    • Poor running form or worn-out shoes.

    How to Prevent It:

    • Strength train—squats, lunges, and glute bridges will make a huge difference.
    • Avoid over-striding—shorter, quicker steps are easier on your knees.
    • Get shoes with proper cushioning to absorb impact.

    How to Recover:

    • Rest or switch to low-impact cross-training (cycling, swimming) for a bit.
    • Foam roll your quads and IT band—tight muscles pull on the knee.
    • Strengthen your hips and glutes—they stabilise your knees and keep them happy.

    3. Achilles Tendinitis – The ‘Why Do My Ankles Feel Like They’re on Fire?’ Injury

    That nagging pain in the back of your heel? That’s your Achilles tendon screaming at you to slow down.

    Why It Happens:

    • Suddenly increasing speed or distance (again, guilty).
    • Tight calves and ankles putting extra strain on the tendon.
    • Running in shoes that don’t support your heel properly.

    How to Prevent It:

    • Stretch your calves and ankles before and after runs.
    • Gradually increase intensity—don’t go from jogging to sprinting overnight.
    • Wear properly cushioned shoes to absorb shock.

    How to Recover:

    • Rest and avoid running until the pain settles.
    • Ice the area to reduce swelling and inflammation.
    • Do heel drop exercises to strengthen the Achilles and prevent future running injuries.

    Want to boost your endurance safely? Read How to Build Stamina & Endurance as a Runner and start making real progress.

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    running injuries

    4. Plantar Fasciitis – The Foot Pain That Won’t Quit

    This one’s a real pain—literally. Plantar fasciitis is that stabbing pain in the bottom of your foot that makes every step feel like torture.

    Why It Happens:

    • Running in worn-out shoes that offer zero support.
    • Tight calves and Achilles pulling on the foot.
    • Overuse—too much running on hard surfaces without proper recovery.

    How to Prevent It:

    • Invest in running shoes with good arch support.
    • Stretch your calves and feet regularly.
    • Use a foam roller or massage ball to loosen up tight foot muscles.

    How to Recover:

    • Roll a frozen water bottle under your foot to reduce inflammation.
    • Stretch your calves and plantar fascia daily.
    • Avoid running until the pain fully subsides—otherwise, it just keeps coming back.

    5. IT Band Syndrome – The Side-of-the-Knee Nightmare

    Ever felt a sharp pain on the outside of your knee that gets worse as you run? That’s IT band syndrome, and it’s not fun.

    Why It Happens:

    • Weak hip and glute muscles.
    • Running on slanted surfaces (like the side of a road).
    • Overuse—running too far, too soon without cross-training.

    How to Prevent It:

    • Strength train—focus on hips, glutes, and core stability.
    • Avoid running exclusively on one side of the road—uneven surfaces aggravate it.
    • Increase mileage gradually—don’t go from 5K to 15K overnight.

    How to Recover:

    • Foam roll the IT band and outer thigh to release tightness.
    • Do hip-strengthening exercises to stabilise your knee.
    • Take a break from running until the pain fully goes away.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Run Smarter, Not Injured

    Running injuries aren’t just frustrating—they can knock you off your progress and make you want to quit altogether. But here’s the good news: most injuries are preventable if you train smart, listen to your body, and give it the recovery it needs.

    • Ease into your running routine—build strength first, then add miles.
    • Invest in proper running shoes—your feet (and knees) will thank you.
    • Cross-train—stronger muscles = fewer injuries.
    • Rest when needed—pushing through pain never ends well.

    Want to avoid these mistakes from the get-go? Check out my post on Common Running Mistakes Beginners Make (And How to Fix Them!) and start running stronger, smarter, and injury-free.

    Now, lace up and hit the pavement—just make sure you’re running the right way this time!

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    RUNNING INJURIES
  • Fitness

    6 Common Running Mistakes Beginners Make (And How to Fix Them Before You Get Injured!)

    running mistakes

    So, you’ve decided to start running—amazing choice! Deciding to take up running on my weight loss journey was one of the best things I ever did. It didn’t just help me shift weight—it completely changed how I felt about fitness.

    My stamina improved, my energy levels skyrocketed, and for the first time, I actually found a sport I enjoyed. Running became more than just a workout; it became my stress-reliever, my confidence booster, and a way to prove to myself that I could do hard things.

    But let’s be real—it wasn’t all smooth sailing. I made mistakes. Plenty of them. I ignored good advice, pushed too hard, and, yep, picked up a few injuries along the way.

    Turns out, there’s a right way and a very wrong way to start running, and if you’re making some of the classic beginner running mistakes, you’re probably setting yourself up for frustration, pain, and a one-way ticket to giving up.

    But don’t worry—I’ve got your back. Here’s how to avoid the biggest running mistakes so you can actually enjoy it (or at least survive it).

    Table of Contents

    Mistake #1: Starting Too Fast, Too Soon

    Ah yes, the classic “I’ll just sprint this first kilometre and see what happens.” Spoiler: what happens is you crash and burn within minutes.

    Why it’s a problem: Going out too hard means you’ll be exhausted in no time, and worse—you could end up with shin splints, muscle strains, or the kind of knee pain that makes stairs your mortal enemy.

    How to fix it:

    • Pace yourself—start slow and steady. If you feel like you’re going too slow, you’re probably doing it right.
    • Use the talk test—if you can’t hold a conversation while running, you’re going too fast.
    • Follow a structured running plan that gradually builds endurance instead of shocking your body into quitting.

    Mistake #2: Ignoring Warm-Ups (AKA How to Get Injured in Record Time)

    Would you attempt a deadlift without warming up? No. Would you roll out of bed and immediately try to do the splits? Absolutely not. So why do so many beginner runners skip a proper warm-up?

    Why it’s a problem: Going from zero to full-speed puts a ton of stress on your muscles and joints, making you more likely to pull something, tear something, or just feel like absolute rubbish after two minutes.

    How to fix it:

    • Start with dynamic stretches—leg swings, high knees, and glute bridges work wonders.
    • Walk briskly for 5-10 minutes before running to wake up your muscles.
    • Throw in some light jogging before you go full send.

    Trust me, warm-ups are your secret weapon against injury. Skip them, and you’ll be regretting it after your first painful sprint.

    Mistake #3: Wearing the Wrong Running Shoes

    Listen, I get it. Maybe you’ve got a trusty old pair of trainers lurking in your wardrobe that you think will do the job. Maybe they’re even your favourite pair. But if they’re not proper running shoes, you’re asking for trouble.

    Why it’s a problem: The wrong shoes can lead to blisters, foot pain, knee problems, and even long-term injuries that will have you side-lined before you even get started.

    How to fix it:

    • Get fitted for proper running shoes—your feet deserve better than ancient gym trainers.
    • Pick shoes that suit your foot type (flat feet, high arches, overpronation—you get the idea).
    • Replace your running shoes every 300-500 miles (yes, they have an expiration date).

    Want the best picks for beginners? Check out my guide on The Best Running Shoes for Beginners to get sorted.

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    RUNNING MISTAKES

    Mistake #4: Skipping Strength Training (Yes, It Matters!)

    A lot of runners think they just need to run to get better at running. Wrong. If you’re not strength training, you’re setting yourself up for weak legs, poor endurance, and—yep—injuries.

    Why it’s a problem: Running works some muscles, but ignoring strength training means weaker stabiliser muscles, which means your joints take a beating.

    How to fix it:

    • Do leg-focused strength training at least twice a week (squats, lunges, deadlifts—your knees will thank you).
    • Add core work—strong abs help with running posture and endurance.
    • Try cross-training (cycling, yoga, rowing) to build overall strength and prevent imbalances.

    The stronger your body, the less likely you are to get injured. Simple as that.

    Mistake #5: Not Fuelling Properly (No, a Banana Isn’t Always Enough)

    Food = fuel. If you’re running on empty, your body will let you know in the most unpleasant ways. Think dizziness, exhaustion, and the energy levels of a sloth.

    Why it’s a problem: Running burns a ton of energy, and if you’re not eating enough or eating the wrong things, you’ll feel sluggish and struggle to recover.

    How to fix it:

    • Before a run: Eat something light and carb-focused (banana with peanut butter, toast with honey, small oatmeal).
    • After a run: Replenish with protein + carbs (chicken and rice, smoothie, protein shake).
    • Hydration matters—dehydration = cramps, fatigue, and a bad time all around.

    Fuel right, and you’ll feel stronger and recover faster.

    Mistake #6: Doing Too Much, Too Soon (AKA The Fastest Way to Get Injured)

    One of the worst things you can do as a beginner is trying to run too far, too often, too quickly. If you think adding miles overnight will make you a better runner, think again—it’ll just get you injured.

    Why it’s a problem: Overloading your body too soon can lead to shin splints, stress fractures, knee pain, and burnout.

    How to fix it:

    • Follow the 10% rule—don’t increase your weekly mileage by more than 10% per week.
    • Include rest days to let your muscles recover.
    • Listen to your body—some soreness is normal, but sharp pain is a red flag.

    If you want long-term success, play the long game—rushing only leads to setbacks.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Final Thoughts: Learn From These Running Mistakes & Run Smarter

    Running doesn’t have to be painful, frustrating, or short-lived. Avoid these common beginner running mistakes, and you’ll be on your way to stronger, faster, and more enjoyable runs—without the injury drama.

    • Pace yourself—slow and steady wins the race
    • Warm up properly or pay the price
    • Invest in decent running shoes
    • Strength training is your best friend
    • Eat well and hydrate like a pro
    • Increase mileage gradually—no need to be a hero

    Want to build a proper running routine that actually works? Check out How to Build a Running Routine That Sticks and start running smarter, not harder.

    Now go on—lace up, fix your running mistakes, and enjoy the run. You’ve got this.

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    RUNNING MISTAKES

  • Personal Development

    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.

    Table of Contents

    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
  • Personal Development

    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.

    Table of Contents

    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
    Mindset: The New Psychology of Success
    $10.94
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/11/2025 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
    Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
    $14.00


    Get it on Amazon
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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
    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
    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
    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
    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
    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
    Manifestation Journal + Bonus Digital 369 Manifestation Method & Affirmation Cards
    $22.95
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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!
    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
    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
    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
    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
    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
    Lamare Positive Affirmation Cards
    $16.95
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    02/27/2025 11:09 am GMT

    Mindset Hacks for Weight Loss Success: Must-Read Posts

    Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!

    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.

  • Pilates

    The Ultimate Pilates Kit: 17 Must-Have Products to Take Your Workouts to the Next Level

    Pilates Kit

    Let’s talk your Pilates kit. You’ve decided to commit to your core strength, flexibility, and full-body toning, but let’s be real: You can’t just roll out of bed and expect to magically become a Pilates princess overnight.

    You need the right kit, the right mindset, and maybe a little kick up the backside to keep going when your abs start screaming.

    Lucky for you, I’ve rounded up the best Pilates must-haves to level up your home workouts, whether you’re on a budget, ready to splurge, or just need some solid nutrition staples to keep you going.

    So grab a cuppa, get comfy, and let’s get you kitted out for success, strength, and seriously toned abs.

    Table of Contents

    Budget-Friendly Pilates Essentials (Because Who Says Fitness Has to Cost a Fortune?)

    You don’t need to drop a fortune to get a killer Pilates workout at home. A few smart investments can make a world of difference—without making your bank account cry.

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

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

    Thick Yoga Mat – Because your back deserves better than a cold, hard floor. Extra cushioning means extra comfort.

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

    BalanceFrom Pilates Ring – Say hello to deeper core engagement and a full-body workout in one lightweight ring.

    Balanced Body Ultra-Fit Circle, Pilates Ring Resistance Trainer
    Balanced Body Ultra-Fit Circle, Pilates Ring Resistance Trainer
    $35.00
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    03/10/2025 02:26 pm GMT

    URBNFit Mini Exercise Ball – A tiny ball that makes a massive difference in your core strength. Trust me, your abs will feel this one.

    URBNFit Small Exercise Ball - 9-inch Mini Pilates Ball with Fitness Guide
    URBNFit Small Exercise Ball - 9-inch Mini Pilates Ball with Fitness Guide
    $7.49
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    03/10/2025 02:27 pm GMT

    ProsourceFit Core Balance Disc Trainer – Perfect for improving core strength, posture andstability.

    ProsourceFit Core Balance Disc Trainer
    ProsourceFit Core Balance Disc Trainer
    $18.11
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    03/10/2025 02:28 pm GMT

    Splurge-Worthy Pilates Upgrades (Because You Deserve a Little Luxury, Darling)

    Want to feel like you’re at a high-end Pilates studio while still wearing your old pyjamas at home? These upgrades are for you.

    Liforme Yoga Mat – The Rolls-Royce of mats. Non-slip, eco-friendly, and totally worth it.

    Liforme Original Yoga Mat
    Liforme Original Yoga Mat
    $149.95
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    03/10/2025 02:31 pm GMT

    Foldable Pilates Reformer & Equipment – If you’re ready to go all in, this foldable reformer will take your workouts to another planet.

    Faittd Foldable Pilates Reformer & Equipment
    Faittd Foldable Pilates Reformer & Equipment
    $1,899.99
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    03/10/2025 02:35 pm GMT

    Theragun Massage Gun – Your muscles will thank you later when you’re not waddling around like a penguin after leg day.

    TheraGun Pro Handheld Deep Tissue Massage Gun
    TheraGun Pro Handheld Deep Tissue Massage Gun
    $379.99


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    03/10/2025 12:26 pm GMT

    Bala Bangles Wrist & Ankle Weights – Want to feel extra fancy while torching your muscles? These stylish weights will do the trick.

    Bala Bangles Wrist & Ankle Weights
    Bala Bangles Wrist & Ankle Weights
    $55.00

    Bala Bangles are the ultimate lazy girl fitness hack—wear them while walking, doing chores, or even just waving your hands around, and boom, instant resistance training. Effortless strength-building, no gym required!

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    02/27/2025 11:46 am GMT

    Alo Moves Subscription – Access to top-notch Pilates classes on demand. Perfect if you need someone to boss you around (in a good way).

    Nutrition Staples for Pilates (Because You Can’t Build Strength on Tea and Toast Alone)

    Your muscles need fuel, and your body needs hydration. Here’s how to keep yourself energised and ready to crush your next session.

    Vital Proteins Collagen Peptides – Helps joint health and muscle recovery. Bonus: It keeps your skin looking fab.

    Vital Proteins Grass Fed Collagen Peptides
    Vital Proteins Grass Fed Collagen Peptides
    $19.97
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    03/06/2025 10:31 am GMT

    KOS Organic Plant-Based Protein Powder – Clean, delicious, and doesn’t taste like chalk. Perfect for muscle recovery.

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

    Ultima Electrolyte Drink Powder – Because sweating buckets = needing to replenish those minerals. No sugar, just hydration.

    Ultima Replenisher Daily Electrolyte Powder
    Ultima Replenisher Daily Electrolyte Powder
    $20.99
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    03/06/2025 10:27 am GMT

    RXBAR Protein Bars – Whole-food protein bars that actually taste good and don’t have a mile-long ingredient list.

    RXBAR Protein Bars Variety Pack (12 Bars)
    RXBAR Protein Bars Variety Pack (12 Bars)
    $27.99
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    02/27/2025 11:18 am GMT

    Naturealm Mushroom Coffee – A jitter-free coffee alternative that boosts focus and supports endurance.

    Naturealm Sacred 7 Organic Mushroom Powder for Coffee
    Naturealm Sacred 7 Organic Mushroom Powder for Coffee
    $34.99
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    03/10/2025 02:43 pm GMT

    Must-Have Pilates Kit Gear for Your Home Studio (So You Can Work Out Like a Pro Without Leaving the House)

    Turn your living room into your Pilates sanctuary with these game-changing essentials.

    Gorilla Mats Large Exercise Mat – More space = more movement. This is a must if you hate feeling cramped.

    Gorilla Mats Premium Large Exercise Mat 6' x 4' x 1/4"
    Gorilla Mats Premium Large Exercise Mat 6' x 4' x 1/4"
    $129.95
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    03/10/2025 02:45 pm GMT

    APEXUP Stability Ball – Great for core work, balance, and pretending you’re at a fancy Pilates studio.

    APEXUP Yoga Ball Exercise Ball
    APEXUP Yoga Ball Exercise Ball
    $19.99
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    03/10/2025 02:46 pm GMT

    Manduka Cork Yoga Block Set – Helps with proper form and deeper stretches. Plus, it makes you look extra professional.

    Manduka Yoga Cork Block
    Manduka Yoga Cork Block
    $20.00
    Get it on Amazon
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    03/10/2025 02:47 pm GMT

    You Got This!

    Listen, Pilates isn’t just about exercise—it’s about feeling strong, confident, and unstoppable.

    Whether you’re just getting started with my Wall Pilates challenge, looking to build core strength, or finally committing to daily movement, having the right Pilates kit makes all the difference.

    So pick your must-haves, roll out your mat, and get moving—because that strong, sculpted, confident version of you? She’s already in there. You just need to bring her out.

    Now go on, save this list, treat yourself to some Pilates gear, and start smashing your workouts.

    You’re stronger than you think.

    📌 Pin this for later! ⬇

    PILATES KIT
  • Wellbeing

    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.

    Table of Contents

    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!

    Check it out here!

    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.

    Weighted Blanket Queen Size 15lbs
    Weighted Blanket Queen Size 15lbs
    $53.09

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

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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.

    Check it out here!

    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!

    📌 Pin this for later! ⬇

    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.

    The Morning Sidekick Journal - Habit Tracker Journal!
    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

    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!

    Check it out here!

    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!

    📌 Pin this for later! ⬇

  • Personal Development

    30-Day Life Reset Challenge: Transform Your Life with the IAGAM Framework

    Life Reset Challenge

    Feeling stuck? Like life’s a never-ending cycle of wake, work, eat, and doom-scroll? Well, friend, it’s time for a Life Reset Challenge.

    In just 30 days, we’re going to use my IAGAM framework (Identity, Action, Growth, Achievement, Mindset) to turn things around.

    This is your chance to ditch the rut, shake up your habits, and glow up—inside and out.

    Ready? Let’s dive into the 30 Day Life Reset that’s going to have you asking, “Why didn’t I do this sooner?”

    Table of Contents

    How It Works

    This isn’t just a random list of things to do—it’s a plan. You’ll follow five phases, with six days for each.

    Each phase builds on the last, so by the end of the 30 Day Challenge To Change Your Life, you’ll have transformed not just your habits but your whole outlook.

    About the Upcoming Ebook: IAGAM Framework

    This ebook is all about helping you create lasting change in your life—whether it’s improving your health, building better habits, or transforming your mindset. Based on the methods I used to lose 80lbs and completely reset my life, the IAGAM framework breaks down the journey into five clear, actionable phases:

    1. Identity: Change starts from the inside out. This phase focuses on redefining who you are and aligning your habits with the person you want to become.
    2. Action: Small, intentional actions create big results. Here, you’ll learn how to build consistent habits that reflect your new identity.
    3. Growth: Growth happens outside your comfort zone. This phase is about stepping into challenges, overcoming limiting beliefs, and learning from the process.
    4. Achievement: Celebrate your wins! In this phase, you’ll focus on recognising progress, setting measurable goals, and maintaining momentum.
    5. Mindset: Your mindset is your foundation. This phase helps you solidify a positive, growth-focused mindset to sustain your progress long-term.

    The ebook guides you through each phase with practical strategies, examples, and actionable tips to help you reset your life and achieve your goals with confidence and joy.

    It’s not just a guide—it’s a roadmap to becoming the best version of yourself.

    Sign up to the newsletter for updates on this eBook’s release, and for exclusive discount codes!

    Struggling to stick with your Life Reset Challenge? You might be falling into these 13 Common Unhealthy Diet Habits—and here’s how to fix them

    Phase 1: Identity Reset (Days 1–6)

    To change your life, you’ve got to change how you see yourself.

    This week is all about defining the person you want to become.

    1. Day 1: Write down your “current you” and “ideal you.” Be brutally honest (and a little dreamy).
    2. Day 2: Create an affirmation that aligns with your ideal identity. Say it out loud every morning.
    3. Day 3: Write down your biggest limiting belief and replace it with an empowering one.
    4. Day 4: Declutter one space in your home to create a clean slate.
    5. Day 5: Create a vision board (Pinterest counts) that reflects the life you want.
    6. Day 6: Do one thing today that your ideal self would do—dress up, meal prep, or take a morning walk.
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    02/27/2025 11:16 am GMT

    Phase 2: Action Reset (Days 7–12)

    Dreams don’t work unless you do, so this week is all about taking small, intentional actions.

    1. Day 7: Commit to drinking at least 2 litres of water a day—hydrate that glow-up!
    2. Day 8: Move your body for 15 minutes. Walk, dance, or stretch—just get moving.
    3. Day 9: Swap one unhealthy snack for something nourishing. Think fruit, nuts, or yoghurt.
    4. Day 10: Write down 3 simple goals for this week and break them into bite-sized steps.
    5. Day 11: Plan your meals for the next 3 days. (Bonus: Try a recipe you’ve never made before.)
    6. Day 12: Unplug from social media for the day. Use the extra time for self-care.

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    life reset challenge

    Phase 3: Growth Reset (Days 13–18)

    It’s time to stretch yourself—try new things, face fears, and grow into your new identity.

    1. Day 13: Try a new workout or fitness challenge (hello, 7 Day Fitness Challenge Ideas).
    2. Day 14: Start a journal and write about your biggest goal and why it matters to you.
    3. Day 15: Learn something new—watch a tutorial, read a book, or try a new skill.
    4. Day 16: Do something that scares you a little. Call that friend, book that class, or say no to something draining.
    5. Day 17: Spend an hour decluttering your digital life—emails, apps, and photos.
    6. Day 18: Reflect on the past two weeks: What’s working? What can you tweak?

    Phase 4: Achievement Focus (Days 19–24)

    You’re making moves now! This phase is about celebrating your progress and setting yourself up for even bigger wins.

    1. Day 19: Write down three things you’ve achieved so far (no matter how small). Celebrate them!
    2. Day 20: Set a mini goal for the week, like completing a 30 Day Beginner stretch routine.
    3. Day 21: Treat yourself to something that makes you feel good—flowers, a bath, or a new book.
    4. Day 22: Spend 15 minutes visualising your success. Where will you be in six months? A year?
    5. Day 23: Share your progress with someone who’ll cheer you on. Accountability works wonders.
    6. Day 24: Create a “wins” list to remind yourself of what you’ve accomplished and what’s next.
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    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

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    02/27/2025 11:08 am GMT

    Phase 5: Mindset Reset (Days 25–30)

    Your mindset is your superpower. Let’s solidify it so you can keep thriving long after this challenge ends.

    1. Day 25: Write down 3 things you’re grateful for today. Gratitude shifts your perspective.
    2. Day 26: Create a “maintenance plan” for your new habits. How will you keep these changes going?
    3. Day 27: Do something kind for someone else. Helping others boosts your own happiness.
    4. Day 28: Reflect on the biggest lesson you’ve learned during this challenge.
    5. Day 29: Plan your next challenge—maybe a 90 Day Workout Challenge or New Year Glow Up Challenge.
    6. Day 30: Celebrate yourself! Treat yourself to a Glow Up Weekend or write a letter to future you about how far you’ve come.

    Why This Challenge Works

    This isn’t just another 30 Day Challenge Lifestyle idea—it’s a full-on 2025 Life Reset. By following these 30 tasks, you’re not just building habits; you’re creating a new version of yourself.

    You’ll feel stronger, more confident, and ready to take on the world (or at least your inbox).

    If you’ve enjoyed my posts and want to help me out, feel free to leave a tip.

    It’s greatly appreciated and helps me keep delivering helpful, motivational (and free!) content.

    Support the Blog!

    Conclusion

    The 30-Day Life Reset Challenge isn’t just another checklist of things to tick off—it’s a chance to completely transform how you live, think, and feel.

    By following the IAGAM framework, you’ll not only build better habits, but you’ll also step into a stronger, more confident version of yourself.

    In just 30 days, you’ll go from feeling stuck and overwhelmed to energised, focused, and proud of what you’ve accomplished. As you redefine your identity, you’ll notice how even small daily actions can create a ripple effect throughout your life.

    Plus, celebrating your hard-earned wins will keep you motivated to push forward.

    Struggling to stay organised while juggling all the changes? The GYST Binder: Your Ultimate Tool for Organising Your Life is exactly what you need to keep everything in check and make this reset seamless.

    So, why wait any longer? Your glow-up doesn’t have to be a “someday” dream. Instead, take the first step today.

    With each phase, you’ll build momentum, and before you know it, you’ll look back and wonder why you didn’t start sooner. Let’s smash this together—you’ve got this!

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    life reset challenge
  • Personal Development

    The Secret to a Happier Life: Life-Changing Habits to Get Your Life Together

    A representation of life-changing habits to improve mental and emotional health. Get your life together.

    Life can feel like one big, tangled mess, can’t it? Between juggling your job, friends, kids (or the metaphorical kind, like plants or projects), and trying not to lose the plot when the Wi-Fi drops—it’s a lot. But here’s the thing: you’ve got this. You just need a few life-changing habits to get your life together and live it to the fullest.

    Trust me, we’re about to give your life the ultimate glow-up. Think of this as your Happiness Challenge meets Life Makeover—with a sprinkle of sass, because why not?

    So grab a nice aesthetic bullet journal (or anything really!), and let’s crack on with these self-improvement tips.

    You’ll thank me later when you’re sipping tea in your perfectly tidy home, feeling like the main character in a coming-of-age film.

    Table of Contents

    1. Create a Morning Anchor Habit

    Morning routines are your secret weapon.

    Start with something simple that anchors your day, like journaling your intentions or brewing a cup of tea or coffee with your own homemade seasonings (bougie, but worth it).

    Why it works: It gives you a sense of control over the chaos. Write out a few positive self-affirmations or scribble down journal writing prompts like, What’s one small thing I can do today to feel accomplished?

    The Morning Sidekick Journal - Habit Tracker Journal!
    The Morning Sidekick Journal - Habit Tracker Journal!
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    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

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    02/27/2025 11:08 am GMT

    2. Practice One Act of Kindness Daily

    Here’s a cheeky little secret to feeling good: help others to help yourself.

    Drop a compliment, pay for someone’s coffee, or send a “thinking of you” text to a friends who’s been MIA.

    Why it works: Science says being kind improves your mental and emotional health. Plus, it’s a great excuse to ignore your phone notifications while you’re doing something genuinely uplifting.

    Encouragement for starting a happiness challenge and building good habits.

    3. Replace Complaints with Gratitude

    Every time you feel frustrated about getting your life together (the weather, your inbox, your ex’s Instagram stories), swap it for a gratitude moment.

    Think: What’s one thing I’m grateful for right now?

    Why it works: Gratitude rewires your brain. Stick it in your self-care routine, and you’ll find you complain less and smile more.

    4. Focus on One Thing at a Time

    Yes, multitasking sounds productive, but it’s a con.

    It’s like ordering 10 plates at a buffet—you end up overwhelmed and none of it tastes good.

    Pick one thing, smash it, and then move on.

    Why it works: It helps you feel organised and keeps overwhelm at bay. Plus, it’s a sneaky way to make room for some writing therapy, whether that’s journaling about your day or mapping out your dream life.

    Check out my post on Happy Gut, Happy Life for simple gut-healing tips!

    Symbolic representation of romanticising your life and improving your mindset.

    5. Schedule Movement Breaks

    Sitting all day is the modern version of slowly turning into a potato.

    Every hour, get up and move—do a stretch, a quick jog on the spot, or channel your inner kid with a little dance party. (Alexa, play Dancing Queen.)

    Why it works: Moving boosts dopamine levels, which is fab for your mood and focus. Plus, it’s one of those good habits that snowballs into better energy and focus for everything else.

    6. Celebrate Small Victories

    Did you tackle your laundry pile? Finally send that email? Stick to your budget and save money?

    Celebrate it! Throw yourself a mini party or journal a win in your self-care bullet journal.

    Why it works: Small victories lead to big momentum. It’s the foundation of a proper life improvement strategy and makes the everyday feel like a win.

    Need some self-care inspo? Check out my Lazy Sunday Morning Routine for simple ideas to recharge and relax your way into the week!

    📌 Pin this for later! ⬇

    Inspiration for finding happiness and creating your dream life.

    7. Reduce Decision Fatigue

    We waste so much brainpower deciding what to wear, eat, or do first.

    Keep it simple: meal prep, plan outfits the night before, and automate what you can.

    Why it works: Less decision-making means more brainpower for the fun stuff—like romanticising your life or curating Pinterest boards full of dreamy skin remedies and life advice.

    Feeling overwhelmed? Learn how to balance your stress hormones with my Cortisol Diet 101 guide—your key to feeling calm and in control!

    A creative approach to journal writing and personal development.

    8. Set Daily Non-Negotiables

    Pick 2-3 things you must do every day, no matter what.

    These could be as simple as drinking water, doing a 5-minute stretch, or activities with the kids and write them down in your journal!

    Why it works: Having non-negotiables builds consistency and helps you feel accomplished, even on chaotic days. This is how you start to get your life together and create your dream life—one small thing at a time.

    9. End Your Day with Reflection

    Before you hit the pillow, spend 5 minutes reflecting. What went well? What could be better?

    Jot it down—it’s like writing therapy meets self-care routine.

    Why it works: It clears your head and sets the tone for tomorrow. Plus, when you look back, you’ll see how much you’ve grown, which is fab motivation to keep going.

    Want to level up your weekends? Check out my post on How to Create a Weekend Routine to Become That Girl—it’s your guide to thriving!

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    02/27/2025 11:09 am GMT

    10. Cultivate a Sense of Wonder

    Life’s too short to stay in your comfort zone, babe.

    Try something new—learn a skill, go for a walk somewhere new, or dive into some journal writing prompts about your wildest dreams.

    Why it works: It keeps life fresh and exciting. You’ll find yourself smiling more, saying yes to random adventures, and unlocking a whole new level of happy.

    If you’ve enjoyed my posts and want to help me out, feel free to leave a tip.

    It’s greatly appreciated and helps me keep delivering helpful, motivational (and free!) content.

    Support the Blog!

    Wrapping It All Up

    Look, no one’s expecting you to be perfect.

    Life’s messy, and that’s half the fun. But with these life-changing habits, you’ll find it’s not just about surviving—it’s about thriving.

    Whether you’re tackling a Happiness Challenge, building good habits, or scribbling your way through a journal, every small step you take is a step towards a brighter, happier, more together you.

    So, let’s go get your life together, OK? Your 20s, 30s, 40s or whatever decade you’re rocking right now, are too precious to waste.

    Go romanticise the heck out of your everyday.

    You deserve it.

    📌 Pin this for later! ⬇

    Everyday moments of self-care and personal growth TO GET YOUR LIFE TOGETHER.
  • Goals

    52 New Year’s Resolutions Ideas to Transform Your Life in 2025

    Right, 2025 is knocking, and it’s time to answer with something a bit more exciting than “I’ll eat less chocolate” (because we both know that’s not happening past January). Let’s shake things up with some cracking New Year’s resolutions ideas that’ll make this year the one.

    Whether you’re scribbling goals in a bullet journal, planning with your family or partner, or just trying to keep life together as a student, these fun and realistic New Year’s goals will have you buzzing with positivity.

    And before you start muttering about how resolutions never stick, let me remind you: this isn’t about perfection, it’s about progress.

    One step forward is still forward.

    So grab a cuppa, and let’s dive into 52 ways to make your 2025 goals list something you’ll actually want to stick to.

    New Year’s Resolutions Ideas

    1. Drink more water.

    Start with an extra glass a day. Hydration? It’s basically a superpower.

    2. Start a bullet journal.

    Because if it’s pretty, you might actually stick to it. Bonus: it’s a perfect excuse to buy more stationery.

    A bullet journal open to a colourful spread of fun New Year’s resolutions for 2025.
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    3. Create a vision board for your goals.

    Manifest your dream life with cut-outs, glue sticks, and a bit of glitter. Who says goal setting can’t be fun?

    Check out 9 Goals That Belong on Every 2025 Vision Board for inspiration to make it truly impactful and don’t miss these 30 Inspiring Quotes to keep you motivated all through 2025!

    4. Take a tech-free day once a week.

    Step away from the doom-scrolling, Rebecca Lynn. Your brain deserves a breather.

    5. Go on monthly date nights.

    Whether it’s with your partner, your best mate, or just you and a pizza, make it a ritual.

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    6. Plan a 2025 reset.

    Take January to declutter your space, mind, and to-do list. Fresh start vibes, anyone?

    Don’t miss my 2025 Life Reset Plan—it’s packed with tips to help you kick off the year right!

    7. Start a 12-week year plan.

    Divide your year into quarters and smash your goals in chunks. Game-changer!

    8. Try a new hobby.

    Pottery? Knitting? Ballroom dancing? Keep it fresh and fun.

    9. Practise gratitude daily.

    Write down three things you’re thankful for every day. It’s a small habit that makes a big difference.

    Realistic New Year’s resolutions written on a monthly planner for January 2025.

    10. Learn how to budget better.

    Because money can buy happiness—if you’re spending it wisely.

    11. Commit to 10,000 steps a day.

    Pop in some headphones and turn your daily walk into a vibe.

    Want to take your health goals even further? Check out my 15 Top Tips for Your 2025 Body Transformation for extra inspiration!

    12. Try meal prepping.

    Save time, money, and the stress of figuring out dinner every night.

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    13. Join a fitness class.

    From spin to Zumba, sweating it out with others makes it less of a chore.

    14. Start a yoga practice.

    Stretching + mindfulness = a win for your body and mind.

    15. Do a Veganuary challenge.

    Even if you’re not going full veggie, trying new recipes is fun.

    16. Read 12 books this year.

    One a month—mix it up with fiction, self-help, or fantasy escapes.

    17. Start journaling.

    Unload your thoughts and keep track of your wins. Bonus points if it’s in that bullet journal.

    18. Meditate for 5 minutes daily.

    It’s easier than you think and can transform your mood.

    19. Set boundaries.

    Learn to say no without feeling guilty. Your time and energy are precious.

    Feeling stressed? Check out 25 Amazon Products to Help Lower Cortisol and Reduce Stress Naturally for simple ways to unwind!

    20. Take yourself on solo adventures.

    Day trips, museum visits, or just a coffee in a cosy café—romance your own life.

    Fun and realistic New Year’s resolutions ideas for January and beyond.

    21. Visit a new country.

    Or explore a hidden gem in your own. Adventure awaits.

    22. Try a new restaurant every month.

    Because food is life.

    23. Host a game night with friends.

    Laughter, snacks, and maybe a bit of healthy competition.

    24. Take a family camping trip.

    Unplug, make s’mores, and enjoy nature—just watch out for the British rain.

    25. Learn to cook a signature dish.

    Something impressive for dinner parties (or just yourself).

    26. Declutter one room a month.

    Slow and steady wins the race (and keeps you sane).

    📌 Pin this for later! ⬇

    27. Pay off one debt.

    Small financial wins build up.

    28. Start a skincare routine.

    Because glowing skin feels fabulous.

    29. Set a bedtime routine.

    Yes, even adults need one. Sleep = happiness.

    30. Write thank-you notes.

    Gratitude never goes out of style.

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    31. Start a daily stretching routine.

    Five minutes every morning to loosen up and wake up—it’s like a warm hug for your body.

    32. Start learning a musical instrument.

    It’s never too late to live your rockstar dreams.

    33. Start a daily “power hour.”

    Dedicate one focused hour to a goal—learning, decluttering, or exercising.

    34. Learn a new skill.

    Knitting? Coding? Baking sourdough? Whatever tickles your fancy, dive in!

    52 creative and fun New Year’s resolutions to help you achieve your 2025 goals.

    35. Write letters to your future self.

    Seal them for the end of 2025—you’ll thank yourself later.

    36. Set up a savings jar.

    Toss in loose change for holidays, treats, or that dream pair of shoes.

    37. Start a gratitude jar.

    Write one thing you’re grateful for every day, then read them all on New Year’s Eve 2025.

    Craving a slow start? Check out my Lazy Sunday Morning Routine for self-care ideas to make your weekends extra relaxing!

    38. Try “Meatless Mondays.”

    Small steps for the planet and your health. Plus, veggie curry is underrated.

    39. Get into gardening.

    Whether it’s a balcony herb garden or a full-on veggie patch, get your hands dirty.

    40. Start tracking your habits.

    A bullet journal or app can keep you motivated to stick to your new routines.

    Buy on Amazon

    41. Learn to say no.

    Not every party, project, or request deserves your time. Protect your peace.

    42. Have a “yes” month.

    Flip the script—try saying yes to things that scare you (within reason, of course!).

    43. Unfollow toxic social media accounts.

    Out with the bad vibes, in with positivity.

    44. Start dating again.

    For those who maybe want to start dating after divorce or just out of practice, 2025 could be the year you meet someone amazing—or just rediscover yourself.

    Easy and inspiring New Year’s resolutions for a fresh start this January.

    45. Volunteer.

    Give back to your community—it’s good for the soul.

    46. Watch the sunrise once a month.

    A simple way to reconnect with nature and set a positive tone for the day.

    47. Go for a monthly digital detox.

    One weekend a month with no screens. Trust me, it’s bliss.

    48. Declutter your phone.

    Delete old photos, unused apps, and your ex’s number while you’re at it.

    49. Master one fancy recipe.

    Perfect it, name it after yourself, and wow your friends at dinner parties.

    50. Start a positivity mantra.

    Pick one uplifting phrase and repeat it daily—fake it till you make it!

    51. Walk a new route every week.

    Explore your local area and fall in love with nature all over again.

    52. Commit to random acts of kindness.

    Brighten someone’s day with small, thoughtful gestures.

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    Wrapping It Up

    So there you have it—52 quick and easy resolutions ideas to make your 2025 unforgettable. Whether you’re planning NYE goals with your bullet journal or jotting down a 2025 New Year checklist, the trick is to keep it fun, realistic, and tailored to you.

    Now, grab your favourite pen (or your fanciest app), and start building that 2025 goals aesthetic.

    Your New Year’s Resolutions aren’t just going to happen—you’re going to make them happen.

    Need a motivation boost? Don’t miss my 25 Tips for Women to Stay Motivated and Live a Healthy Lifestyle in 2025!

    Let’s do this! 💪✨

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    NEW YEAR'S RESOLUTIONS