Motivation vs. Discipline

  • Wellbeing

    How to Prioritise Yourself Without Feeling Guilty

    So far in this series, we’ve talked about lazy girl self-care, how to make exercise feel like self-care, and even how self-care and sustainable weight loss go hand in hand. But let’s get real for a second—learning to prioritise yourself can feel uncomfortable, even a little selfish.

    If you’ve ever thought:

    • “I should be doing something more productive.”
    • “I feel bad saying no to people.”
    • “I don’t have time for self-care.”

    …then you’re not alone. A lot of us have been conditioned to put everyone else first, to be the reliable one, the selfless one, the one who always says yes.

    But here’s the truth: you can’t pour from an empty cup.

    I used to think self-care was an extra, something I could do after I’d taken care of everything else. But after years of burnout, all-or-nothing thinking, and running myself into the ground, I realised that prioritising myself wasn’t selfish—it was necessary.

    So if you’re struggling to make time for yourself without guilt, here’s how to start.

    Table of Contents

    1. Accept That To Prioritise Yourself Is Not Selfish

    First things first—let’s destroy the idea that self-care is selfish.

    You are allowed to take care of yourself. You’re allowed to have boundaries. And you are allowed to rest, reset, and recharge.

    Here’s what helped me shift my mindset:

    • When you take care of yourself, you have more energy for others.
    • Prioritising yourself teaches people to respect your time and needs.
    • Burnout benefits no one—not you, not your family, not your work.

    2. Stop Waiting for “Free Time” (Because It’ll Never Magically Appear)

    I used to think I’d start prioritising myself when I had more time. Spoiler: that day never came. Life will always be busy.

    There will always be chores, work, responsibilities, and people who need you.

    So instead of waiting for free time, I started creating it:

    • Blocking out self-care time in my schedule (yes, literally putting it on my to-do list).
    • Setting alarms for micro self-care breaks (a five-minute walk, a deep breath, a cup of tea).
    • Saying no to things I didn’t actually want to do (game-changing).
    prioritise yourself

    3. Set Boundaries (Without Feeling Like a Bad Person)

    Saying no used to terrify me. I didn’t want to disappoint people. I didn’t want to seem rude. But constantly saying yes to everything left me exhausted, overwhelmed, and frustrated.

    So I started setting gentle but firm boundaries:

    • “I can’t make it this time, but let’s plan something for next week!”
    • “I don’t have the capacity to help with that right now.”
    • “I need some time to myself today, let’s catch up later.”

    And guess what? No one was mad. The people who respect you will respect your boundaries. And if someone gets annoyed?

    That’s a them problem, not a you problem.

    Protect your time and energy like it’s your most valuable resource—because it is.

    📌 Pin this for later! ⬇

    prioritise yourself

    4. Make Self-Care Non-Negotiable (Even If It’s Just 5 Minutes)

    A lot of people think self-care means long baths, spa days, or two-hour morning routines. But real self-care is the small, daily things that keep you feeling good.

    Here’s what helped me:

    • Hydration first. Before coffee, before checking my phone—just a glass of water.
    • A skincare routine that’s basic but effective. (cleanser, moisturiser, SPF—that’s it.)
    • Movement that feels good. Some days it’s a run, some days it’s stretching in bed.
    • A five-minute break from screens. No doomscrolling, just a pause.

    If you have time to scroll social media, you have time for self-care.

    5. Let Go of Guilt (You Deserve to Take Up Space)

    Guilt used to eat me alive. If I rested, I felt lazy. I said no, I felt like I was letting people down. If I chose myself, I felt selfish.

    But here’s what I finally realised:

    • Rest is productive.
    • Saying no doesn’t make you a bad person.
    • You deserve to take up space in your own life.

    So if you struggle with guilt, remind yourself:

    • You’re not neglecting others—you’re taking care of yourself so you can show up better.
    • To prioritise yourself doesn’t mean you don’t care about others—it means you care about yourself too.
    • Rest is a basic human need, not a reward you have to earn.

    You are just as important as everyone else you take care of. don’t forget that.

    6. Unapologetically Romanticise Your Own Life

    You don’t need permission to enjoy your own life. Sometimes, prioritising yourself is as simple as making everyday moments feel special.

    • Turn a basic shower into a spa experience (shower steamers = game-changer).
    • Drink your coffee slowly, without distractions.
    • Go for a walk with music that makes you feel like the main character.
    • Make your space feel good—candles, fairy lights, fresh sheets.

    You don’t need a reason to do nice things for yourself. just do them.

    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: Prioritise Yourself Guilt-Free

    If you’re waiting for someone to give you permission to prioritise yourself, this is it.

    You deserve to:

    • Take care of yourself without guilt.
    • Set boundaries and say no when you need to.
    • Enjoy life without feeling like you have to earn it.

    Next up: How to Reset Your Life When You’re Feeling Stuck—because sometimes, you just need a fresh start.

    📌 Pin this for later! ⬇

    prioritise yourself
  • Personal Development

    The 1% Rule: How To Better Yourself Every Day Without Overwhelm

    1% rule

    Let’s be honest—most people decide they want to reinvent themselves and immediately try to change everything at once. They dive headfirst into a new self-improvement routine, convinced that this time, they’ll finally stick to it. But a few weeks later, the motivation fizzles out, and they’re right back where they started. If that sounds familiar, don’t worry—you’re not the problem. The problem is trying to overhaul your entire lifestyle overnight instead of focusing on small ways to improve your life one step at a time. The solution? The 1% Rule.

    This little gem is about getting 1% better every single day. No dramatic overhauls. No setting yourself up for failure with impossible routines. Just small, manageable improvements that add up over time.

    So, in this post, I’m going to break down:

    • What the 1% Rule Is (and Why It Works)
    • How Small Changes Lead to Big Results
    • How to Apply It to Different Areas of Your Life
    • How to Stay Consistent Without Overwhelm

    Let’s get cracking.

    Table of Contents

    What is the 1% Rule? (And Why It Works)

    The 1% Rule is simple: instead of trying to reinvent yourself overnight, you focus on tiny, daily improvements.

    This concept comes from marginal gains theory (a fancy way of saying ‘small changes add up’). The British Cycling Team used this approach to go from meh to medal-winning legends by improving the tiniest details—tweaking bike seats, optimising sleep, even learning how to wash their hands properly to avoid illness. (I seriously recommend reading more about this here!).

    You can do the same in your own life. Whether you want to get fitter, smarter, richer, or just feel like less of a chaotic mess, small ways to improve your life every day will get you there.

    The 1% Rule is all about consistency, but let’s be honest—building habits that actually stick is a whole other challenge. If you’re tired of falling off track, check out Mastering Habit Formation and Behaviour Change for Your Health to learn how to create habits that last.

    Check it out here!

    Why it works:

    • Small improvements feel easy. You’re not overhauling your whole existence overnight, so it doesn’t feel impossible.
    • It stops the all-or-nothing trap. Instead of “I skipped one workout, so I might as well give up,” you just aim for small progress.
    • It compounds over time. One tiny change today, another tomorrow, and suddenly you’ve got real momentum.

    Bottom line? Progress is progress, no matter how small.

    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
    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 🙂
    02/27/2025 11:08 am GMT

    How Small Changes Lead to Big Results

    You know how people say, “Little things make a big difference”? Turns out, they’re right.

    If you improve by 1% every day, by the end of the year, you’ll be 37 times better than when you started. That’s not woo-woo motivational nonsense, that’s actual maths.

    Meanwhile, if you do nothing? You stay the same—or worse, you slide backwards.

    So, do you want to be 1% better or 1% worse each day? The choice is yours.

    You can’t improve if you don’t believe you can. That’s where growth mindset comes in. If you’ve ever found yourself thinking, I’ll never be that disciplined, it’s time to shift your perspective. Read Growth Mindset: Why It’s Essential for Self-Motivation and Personal Improvement to start rewiring your thinking for success.

    Check it out here!

    Applying the 1% Rule to Different Areas of Your Life

    Right, let’s make this practical. Here’s how to use the 1% Rule in different areas of your life, whether you want to get stronger, smarter, or just feel more in control.

    Fitness & Health

    • Swap one unhealthy snack for something better. No need to go full salad mode.
    • Add five extra minutes of movement. Even if it’s just dancing in your kitchen.
    • How to stay disciplined diet? Start by drinking more water or adding protein to meals—simple, right?

    Productivity & Work

    • Spend two minutes clearing your workspace—it helps more than you think.
    • Write one extra sentence on that project instead of waiting for a magical burst of motivation.
    • Plan tomorrow’s tasks in a planner PDF before you finish work. Future you will thank you.

    📌 Pin this for later! ⬇

    1% RULE

    Mental and Emotional Health

    • Read one page of a book that helps your personal improvement.
    • Take three deep breaths before reacting to stress. Yes, it actually helps.
    • Start a self care bullet journal to track your mood and habits.

    Self-Discipline & Confidence

    • Set a ridiculously easy goal (like 5 minutes of something productive) and practice self discipline by sticking to it.
    • Take a second to notice and celebrate tiny wins. This builds self confidence that keep you going.
    • If you’re working on self reinvention, stop waiting for the “right time” and start with one tiny action today.

    Pick one area, one tiny action, and just start.

    How to Stay Consistent Without Overwhelm

    This is where most people struggle. Starting is easy—sticking with it is the real challenge.

    Here’s how to make sure you don’t throw in the towel:

    1. Make it so easy you can’t fail

    If it feels like too much effort, shrink it. Want to start working out? Do one squat. Want to read more? Just one sentence.

    The goal is to build momentum.

    Motivation is great… until it disappears. The real secret? Consistency. If you struggle with sticking to your habits when the excitement fades, Consistency Over Motivation: 5 Ways to Stay on Track will help you keep going—even on tough days.

    Check it out here!

    2. Track your progress (without going overboard)

    A simple checklist or self care bullet journal can help you stay on track. No need to obsess—just a little accountability.

    3. Stack your habits

    Tie your new habit to something you already do:

    • Do five squats after brushing your teeth.
    • Drink water before your morning coffee.
    • Write down one thing you’re grateful for before bed.

    4. Celebrate the small wins

    Did you drink an extra glass of water? Brilliant. Did you move your body for five minutes? Fantastic. The more you put yourself first and recognise progress, the easier it is to keep going.

    Final Thoughts: The Magic of 1% Improvements

    Look, I know it’s tempting to wake up and try to reinvent yourself overnight. But real, lasting change? It happens one small step at a time.

    The 1% Rule is how you go from where you are now to where you want to be—without burning out.

    So, here’s your challenge: What’s one tiny change you can make today? Pick one and start now. No waiting until Monday.

    No overthinking. Just action.

    Because you matter, and your progress—no matter how small—is worth celebrating.

    📌 Pin this for later! ⬇

  • Nutrition

    8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications

    GLP-1 Medications

    So, you’re on GLP-1 medications—whether that’s Ozempic, Wegovy, or another semaglutide—and you’re smashing it! But then, bam: a dodgy stomach, bloating, or feeling like you’ve eaten a bowling ball. Sound familiar? That’s where knowing what NOT to eat comes in handy.

    Before we dive into it, here’s a quick confession: I haven’t taken GLP-1 medications myself. I lost 80lbs by adopting small, sustainable healthy habits that I could stick to long-term. But I’ve spent a lot of time researching GLP-1 medications to stay up to date with the latest weight loss techniques.

    Whether it’s a traditional approach or the latest science-backed methods, I’m all about helping you find what works for you.

    And here’s something I’ve learned along the way: no food is completely off-limits. Yep, you heard me! Life is too short to say “never” to your favourite treats.

    The key is moderation. If you fancy chips or a slice of cake now and then, go for it! Just keep it balanced, and you’ll be golden.

    This isn’t about restriction—it’s about learning what helps you thrive while avoiding those “ugh, why did I eat that?” moments.

    Table of Contents

    1. High-Fat, Greasy Foods: The Stomach Bombs

    Look, I love chips as much as the next person, but those deep-fried beauties can turn your GLP-1 journey into a greasy nightmare. High-fat, greasy foods are hard to digest, especially when medications like Ozempic slow your stomach emptying.

    The result? Nausea, bloating, and a whole lot of regret.

    Examples to dodge: Fried chicken, takeaway fish and chips, anything slathered in butter.

    Better options: Grilled salmon, roasted veggies with a drizzle of olive oil, or air-fried chips if you’re feeling fancy. These make fab additions to your GLP-1 diet meals!

    Pro Tip: If you’re craving a cheeky portion of chips, have a small one and enjoy every bite. It’s all about balance, not banishment!

    Looking for the best foods to stock up on? Check out The Ultimate GLP-1 Grocery List! Now, let’s talk about what to avoid for success.

    Check it out here!

    2. High-Sugar, Processed Foods: The Sneaky Saboteurs

    That cheeky slice of cake might seem harmless, but high-sugar foods can spike your blood sugar and leave you feeling knackered.

    GLP-1 meds already help balance your blood sugar, so piling on the sweets is like asking for a rollercoaster ride you didn’t queue for.

    Examples to dodge: Doughnuts, fizzy drinks, sugar-loaded cereals.

    Better options: Fresh berries with Greek yoghurt, or a homemade protein ball. Delicious and effective for your Wegovy diet.

    Pro Tip: If cake is calling your name, pair a smaller slice with some protein or healthy fats to keep your energy steady. Win-win!

    3. Carbonated Drinks: The Bloat Monsters

    Fancy a fizzy drink? Hold that thought. Carbonated beverages can leave you bloated and uncomfortable—especially when your GLP-1 meds already slow digestion.

    Bloating plus nausea? No thanks.

    Examples to dodge: Fizzy sodas, sparkling water (yes, even the posh ones).

    Better options: Still water with a splash of lemon or herbal teas. Hydration never tasted so good, eh?

    Pro Tip: Love a fizzy treat? Enjoy it sparingly and see how your body reacts—it might be worth it for a little sparkle in your day!

    Struggling to stay consistent? The right foods can help! Head over to 5 Foods to Keep You Full for satisfying options that support your goals.

    Check it out here!

    4. Large, Heavy Meals: The Overload

    We’ve all been there—a giant roast dinner that leaves you feeling like you need a lie-down. But here’s the thing: GLP-1 medications slow gastric emptying, so big meals can feel extra heavy.

    Portion control is your new best friend.

    Examples to dodge: Oversized pasta bowls, three-course meals that’d feed a small village.

    Better options: Stick to a “5 meals a day plan” with smaller portions, like grilled chicken and roasted veg for a semaglutide dinner idea. Keeps you full without the food coma!

    Pro Tip: Love a hearty meal? Split it up into smaller portions and savour it across the day. No deprivation, just clever planning.

    📌 Pin this for later! ⬇

    GLP-1 MEDICATIONS

    5. Spicy Foods: The Stomach Agitators

    As much as I love a spicy stir-fry, too much heat can irritate your stomach—especially if you’re already feeling a bit queasy on GLP-1s.

    Let’s save the spice for another time, shall we?

    Examples to dodge: Hot curries, chilli sauces, extra spicy snacks.

    Better options: Milder dishes like a ginger and turmeric chicken soup. Warm, comforting, and easy on the tummy—perfect for your GLP-1 lunch ideas.

    Pro Tip: Can’t resist a bit of spice? Keep it mild and build up slowly—your stomach will thank you.

    6. Alcohol: The Fun Sponge

    I know, I know—a cheeky glass of wine sounds lovely. But alcohol can mess with blood sugar levels and exacerbate dizziness or nausea.

    Not ideal when you’re trying to stick to an Ozempic meal plan.

    Examples to dodge: Wine, cocktails, beer.

    Better options: Mocktails! Try sparkling water with fresh lime and mint. Fancy and functional.

    Pro Tip: Want a drink? Opt for lower-alcohol options and savour it slowly. Cheers to moderation!

    Consistency starts from the inside out! A healthy gut can boost energy, focus, and overall wellness. Check out Happy Gut, Happy Life for easy gut-healing tips to support your journey.

    Check it out here!

    7. Artificial Sweeteners: The Belly Bloaters

    Sugar-free sounds great until your stomach starts gurgling like a washing machine.

    Artificial sweeteners can upset your gut, so proceed with caution.

    Examples to dodge: Diet sodas, sugar-free gum, and certain “low-calorie” snacks.

    Better options: Sweeten your GLP-1 meals naturally with a bit of honey or stevia. Easy peasy!

    Pro Tip: Craving a sugar-free treat? Try it out and see how your body reacts—your gut will tell you if it’s a no-go.

    8. Refined Carbs: The Energy Vampires

    White bread, pastries, and plain pasta are sneaky little devils. They give you a quick energy hit but leave you ravenous soon after—exactly what your GLP-1 meds are trying to avoid.

    Examples to dodge: White toast, croissants, and instant noodles.

    Better options: Whole grains like quinoa or brown rice, paired with lean protein. Perfect for low-GI meal prep that fuels your day!

    Pro Tip: Love white bread? Pair it with protein or swap it out for sourdough—it’s a happy medium that’s kinder to your energy levels.

    Looking for more GLP-1 guidance? This post is part of my GLP-1 weight loss series, covering everything from starting out to maintaining results long-term. Check out all the posts below!

    1. GLP-1 Medications 101: What They Are and How They Work
    2. How to Get the Best Results on GLP-1 Medications: Tips for Success
    3. 5 Common Mistakes People Make on GLP-1 Medications (and How to Avoid Them)
    4. The Ultimate GLP-1 Meal Plan: Easy Protein-Packed Meals for Weight Loss
    5. The Ultimate GLP-1 Grocery List
    6. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications
    7. Navigating Side Effects on GLP-1 Medications: What’s Normal & How to Manage Them
    8. Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention
    9. Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining
    10. 13 GLP-1 Must-Haves to Make Fat Loss Easier (and faster!)
    11. 14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!
    12. The Best GLP-1 Supplements for Energy, Muscle & Health

    Follow me on Pinterest! 📌

    Want better results from your GLP-1 meds?

    Then you need more than just the injection. The GLP-1 Success Blueprint Bundle is your no-fluff digital sidekick for losing weight, feeling amazing, and actually staying consistent.

    Inside, you’ll get a full guide, two mini books, cheat sheets, and trackers to help you:

    • Eat enough protein (without living on shakes)
    • Tackle side effects without losing your mind
    • Stay consistent when motivation vanishes
    • Keep the weight off long-term – even after meds
    • Actually understand what your body needs

    Tap here to learn more and grab your bundle

    Final Thoughts

    At the end of the day, no food is completely off-limits. Life is about enjoying your meals while on Wegovy, Ozempic, or any GLP-1 medication—not living in fear of your favourite treats.

    With a bit of moderation and clever swaps, you can still enjoy all the foods you love while staying on track.

    So go on, enjoy those GLP-1-friendly meals, experiment with recipes for Wegovy or Ozempic diets, and make choices that make you feel amazing.

    You’re doing brilliantly—and I’m cheering you on every step of the way!

    📌 Next up: Navigating Side Effects on GLP-1 Medications: What’s Normal & How to Manage Them – How to handle common side effects like nausea, constipation, fatigue, etc.

    📌 Pin this for later! ⬇

    GLP-1 MEDICATIONS
  • Wellbeing

    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!

    Table of Contents

    1. Reframe Negative Thoughts

    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

    2. Practise Gratitude Daily

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

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

    Happiness challenge accepted?

    6-Minute Diary Gratitude Journal
    6-Minute Diary Gratitude Journal
    $19.99

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

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

    3. Set Realistic Expectations

    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.

    4. Focus on What You Can Control

    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!

    5. Let Go of Perfectionism

    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!

    6. Celebrate Progress, Not Just Results

    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!

    7. Embrace “Good Enough” Moments

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

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

    📌 Pin this for later! ⬇

    8. Accept That Rest Is Productive

    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

    9. Learn to Forgive (Yourself and Others)

    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.

    10. Comparison Is the Thief of Joy

    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!

    11. Practise Saying “No”

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

    12. Seek Small Adventures

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

    Those little moments can be life-changing.

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

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

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

    13. Be Kind to Yourself

    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.

    14. Focus on Creating Memories

    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!

    15. Remember That Joy is in the Journey

    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.

    Final Thoughts

    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!

    📌 Pin this for later! ⬇

    HAPPINESS MINDSET

  • Fitness

    30 Inspiring Quotes For Your 2025 Fitness Vision Board

    Let’s talk about something we all need: a mindset shift. Imagine putting together your dream fitness vision board—all those vision board pics and goals inspiration that light you up inside. Well, this post is packed with quotes to fire up your soul. These aren’t just your average fitness motivation quotes inspiration.

    Nope, these gems are here to get you moving with joy, living in the moment, and maybe even saying, “I love my body” without a smidge of sarcasm.

    So, grab a cuppa, get comfy, and let’s dive into these quotes—your note to self to embrace self-love affirmations and sprinkle a little magic into your day.

    A Quick Pep Talk Before We Begin

    Here’s the thing about motivation—It doesn’t stick around on it’s own. It’s something you have to work at, you have to practice discipline. That’s why we need a mind set reset, my friend. When you’ve got these motivation quotes in your back pocket, you’ll be unstoppable.

    Think of this as the ultimate vision board images for your brain, keeping you on track with your goals while reminding you to have fun along the way.

    30 Fitness Motivation & Consistency Quotes For Your Fitness Vision Board

    “Take care of your body. It’s the only place you have to live.” – Jim Rohn
    (Unless you fancy moving into a tent, best look after the ol’ bones and muscles.)

    fitness vision board quote

    “Find a way to move that brings you joy. Then do it often.”
    (Yes, dancing around your kitchen in your PJs counts.)

    “Exercise is a celebration of what your body can do, not a punishment for what you ate.”
    (Chocolate cake isn’t evil, so stop treating your workout like a confession.)

    fitness vision board quote

    “Movement is medicine for the mind, body, and soul.”
    (Cheaper than therapy, and it doesn’t taste like paracetamol.)

    “Dancing is like dreaming with your feet.” – Constanze
    (Even if you’ve got two left ones. Wiggle away!)

    fitness vision board quote

    “The more you move, the more energy you have.”
    (Funny how the sofa drains you, but a brisk walk perks you right up.)

    “If you have a body, you are an athlete.” – Bill Bowerman
    (Yes, even if your ‘training’ is chasing after the bin lorry in your slippers.)

    fitness vision board quote

    “Your body loves to move. Give it the gift of joyful motion.”
    (Even a wiggle to the radio counts. Go on, have a boogie.)

    “It’s not about being the best. It’s about being better than you were yesterday.”
    (Baby steps. Rome wasn’t built in a day.)

    “Walk as if you are kissing the Earth with your feet.” – Thich Nhat Hanh
    (A bit poetic, but it’s just a fancy way of saying, ‘Get outside and enjoy the fresh air.’)

    fitness vision board quote

    “The present moment is the only time over which we have dominion.” – Thích Nhất Hạnh
    (Translation: stop doom-scrolling and live a little.)

    “Success is the sum of small efforts, repeated day in and day out.” – Robert Collier
    (Consistency, my friend, is where the magic happens.)

    fitness vision board quote

    “It does not matter how slowly you go as long as you do not stop.” – Confucius
    (Even a snail eventually gets where it’s going.)

    “Joy is not in things; it is in us.” – Richard Wagner
    (Turns out you don’t need a new pair of trainers to feel fab. Who knew?)

    “Happiness is not a goal… it’s a by-product of a life well-lived.” – Eleanor Roosevelt
    (Translation: enjoy the ride, not just the destination.)

    “The rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life.” – B.K.S. Iyengar
    (Deep stuff. Basically, move your bod, clear your head, and feel awesome.)

    “Dance like nobody’s watching.”
    (But let’s be honest, even if they are, who cares?)

    “Movement is a form of self-respect.”
    (Show yourself some love—get moving.)

    fitness vision board quote

    “Do something today that your future self will thank you for.”
    (Future you deserves the good vibes.)

    “When you move with intention, you create a ripple effect in every area of your life.”
    (Big changes start with little steps.)

    “Small steps every day lead to big changes over time.”
    (Consistency is sexy.)

    fitness vision board quote

    “Life is like riding a bicycle. To keep your balance, you must keep moving.” – Albert Einstein
    (Smart bloke. Reckon we should listen.)

    “The journey of a thousand miles begins with one step.” – Lao Tzu
    (Or one shuffle, if you’re feeling knackered.)

    “Mindfulness is the key to creating a life you love.”
    (So, put down your phone and be in the moment.)

    “Stillness is where clarity begins.”
    (Even a minute of peace can do wonders.)

    fitness vision board quote

    “Your mind and body are deeply connected; nurture them both.”
    (Feed your brain with kindness and your body with movement.)

    fitness vision board quote

    “You don’t have to be extreme, just consistent.”
    (Say it louder for the people in the back.)

    “Every moment is a fresh beginning.” – T.S. Eliot
    (Stuffed up today? Tomorrow’s a clean slate.)

    fitness vision board quote

    “Let your heart lead the way, and your body will follow.”
    (Cheesy, but true. Trust yourself!)

    “In every walk with nature, one receives far more than he seeks.” – John Muir
    (Get out there! The fresh air will do you good.)

    fitness vision board quote

      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

      There you have it—30 inspo quotes for your fitness vision board. Whether you’re looking for losing weight motivation, body motivation, or just a little boost of positivity, these quotes are here to remind you: your journey is yours, and it’s worth every step.

      Pin these vision board photos, write them on sticky notes, or turn them into your own goal board. Heck, go full-on Pinterest and create your dream vision board pictures with these words as your guide.

      This is your chance to get under your spell—your own magic, your own power. So, go ahead: lace up, breathe deep, and remember, you’re doing this for you.

      You’ve got this!

    1. Personal Development

      2025 Glow-Up: 11 Personal Growth Plan Ideas for Your Best Year Yet

      New year, fresh start! Let’s make 2025 the year you truly glow inside and out. No, this isn’t about a complete life overhaul (because who’s got the energy for that?!). Having a personal growth plan is about small, intentional steps that make a big impact over time.

      It’s less about “new year, new you” and more about becoming an even better version of the fantastic person you already are.

      In this post, I’m sharing 11 actionable ideas that’ll help you grow, thrive, and feel like the best version of yourself in 2025.

      So, let’s get stuck in!

      Why You Need a Personal Growth Plan

      A personal growth plan is like a roadmap for your best life and without one, it’s easy to drift through the year without direction or purpose.

      By setting clear, intentional goals, you’ll stay focused, motivated, and make meaningful progress.

      It’s not about perfection—it’s about growing into the person you want to be, one step at a time.

      Building a personal growth plan starts with small, consistent actions. If you’re wondering which daily habits will make the biggest impact, check out my post on 10 habits that can instantly improve your life. It’s all about starting small to achieve big results.

      1. Journal Your Wins and Lessons from 2024

      person writing on a book

      Grab a notebook and dive into some personal growth questions:

      • What went brilliantly in 2024?
      • What challenges did you face, and how did you grow from them?
      • What’s one thing you want to do differently this year?

      Reflection isn’t about beating yourself up; it’s about celebrating wins and learning from setbacks.

      Plus, journaling is like free therapy—you’ll uncover personal growth quotes from your own story!

      2. Declutter Your Life (Mentally and Physically)

      Cluttered space, cluttered mind—it’s a thing.

      Clear out your wardrobe, your workspace, or even your email inbox.

      When you declutter, you create room for new opportunities and personal growth ideas to flow in.

      On the mental side, let go of what no longer serves you. Write down worries or unresolved issues, and start tackling one small thing at a time.

      Pro tip: Mindfulness can help you declutter your thoughts, too.

      Habits are the backbone of any personal growth plan, but sticking to them can be tricky. If you’re ready to master habit-building once and for all, dive into my tips for creating habits that actually stick.

      personal growth plan

      3. Create IMPACT Goals for 2025

      Forget basic resolutions and, this year, set IMPACT Goals that truly matter.

      They’re like SMART goals but with a purpose-driven twist. Here’s what makes them special:

      • Intentional: Your goals are rooted in your bigger vision. Instead of saying “get fit,” try “build a consistent running routine to improve my overall health.”
      • Measurable: Track your progress with milestones like “run 5k three times a week” and celebrate each win!
      • Purposeful: Your goals should align with your values. So think about why they matter and what they’ll bring to your life.
      • Achievable: Stretch yourself but keep it realistic. Growth happens when you challenge yourself without burning out.
      • Challenging: Push beyond your comfort zone. A goal worth chasing should excite and scare you a little.
      • Timely: Set a clear deadline to stay focused and create momentum.
      Personal Growth Plan

      Example: “My goal is to build a consistent running routine to improve my overall health, boost mental clarity, and feel accomplished by running three times a week, gradually increasing my distance by 1k each month, and completing my first 5k event by April 30, 2025, using a Couch to 5k plan to push beyond my current fitness level while prioritising my health and setting a positive example for my family.”

      That’s an IMPACT Goal!

      I know it sounds quite lengthy for a goal, so if you need help writing your goals out, download my free Personal Growth Plan Template here!

      Personal Growth Plan

      4. Make a Vision Board or Journal Your Intentions

      Vision boards are the ultimate creative outlet to visualise your goals. Cut out pictures, quotes, or words that represent your dreams.

      Stick them somewhere you’ll see daily—it’s a motivational masterpiece in action.

      If journaling’s more your vibe, write down your intentions. Try these prompts:

      • What does my ideal life look like by the end of 2025?
      • What personal development plan will help me get there?

      5. Stack Habits for Easy Wins

      Want a sneaky self-improvement tip? Stack new habits onto old ones. It’s the easiest way to make routines stick.

      • While brushing your teeth, think of one thing you’re grateful for.
      • When making coffee, review your personal goals list.
      • After dinner, jot down three wins from the day.

      It’s about building momentum with little steps that snowball into big changes.

      6. Practice Daily Mindfulness

      person doing yoga on floor

      Mindfulness doesn’t have to mean sitting cross-legged and chanting (unless that’s your thing).

      It’s simply about being present.

      Here are some intentional living quotes to guide you:

      • “You can’t stop the waves, but you can learn to surf.”
      • “Mindfulness is the pause between impulse and action.”

      Start with five minutes a day. Breathe deeply, notice your surroundings, or focus on what you’re grateful for.

      Simple but powerful.

      7. Commit to Joyful Movement

      Find movement that makes you feel alive!

      Whether it’s a dance class, a hike, or just chasing your kids around the garden, joyful movement is about fun, not punishment.

      When exercise becomes something you look forward to, it stops feeling like a chore and starts feeling like a gift to yourself.

      Consistency isn’t glamorous, but it’s the secret sauce behind every glow-up. In this post, I break down why small, consistent actions matter more than grand gestures—and how you can make them work for you.

      Starting something new—whether it’s a fitness routine or a personal growth plan—can feel overwhelming. In this post, I share tips for starting and sticking to your journey, no matter where you’re beginning from.

      exercise for dopamine with adhd

      8. Fuel Your Body with Purpose

      Healthy eating doesn’t mean boring eating. Small changes can have a big impact:

      • Add more colourful veggies to your plate (hello, Instagram-worthy meals).
      • Swap sugary snacks for something high in protein.
      • Drink more water (your skin will thank you).

      A balanced diet doesn’t just fuel your body—it’s self-care at its finest.

      9. Learn Something New

      What’s on your bucket list? A new language? A creative skill? Learning something new isn’t just fun—it’s a brain booster.

      Start with personal learning plans like an online course or a library book on a topic that excites you.

      Remember: Growth happens when you step outside your comfort zone, so don’t be afraid to get messy and make mistakes.

      Personal Development Plan Example

      10. Embrace a Growth Mindset

      A growth mindset is your secret weapon for 2025. So, shift your self-talk from “I can’t” to “I’ll figure it out.”

      Challenges become opportunities, and failures turn into stepping stones.

      Keep this personal growth quote handy: “Success is not final, failure is not fatal: it is the courage to continue that counts.”

      Tack it on your mirror if you need a daily reminder!

      Your mindset is the foundation of your growth. If you’re ready to unlock self-motivation and embrace personal improvement, this post will show you how to cultivate a growth mindset that lasts.

      11. Build Meaningful Connections

      Who you surround yourself with matters. So, strengthen relationships with people who inspire and support you.

      Set aside time for those who matter most—whether it’s a coffee catch-up, a video call, or just a heartfelt message.

      And for the energy-drainers?

      Boundaries, babe. Boundaries.

      Change Your Life In 6 Months Challenge

      Conclusion

      And there you have it—11 personal growth plan ideas to help you absolutely thrive in 2025.

      Remember, growth isn’t about perfection; it’s about showing up, even when it’s messy and every small step adds up to something amazing.

      So, pick one idea, take that first steps to become a better you, and watch your confidence skyrocket.

      Now, over to you: What’s your first glow-up move for 2025?

      Share in the comments or tag me on social media—I can’t wait to cheer you on! 🎉

    2. Weight Loss

      Weight Loss Psychology 101: How to Break the Binge-Restrict Cycle for Good

      Ever feel like you’re trapped in a never-ending cycle of restriction, only to end up elbow-deep in a pizza by Friday night? Whether it’s eating at night or going way too hard on a “1200 calories” plan, we’ve all been there.

      The problem?

      It’s that classic binge-restrict cycle. You start out with the best intentions, cutting out carbs, and focusing on diet and nutrition like it’s your new full-time job, but by the end of the week, you’re starving and losing control.

      All that hard work feels wasted, and you’re back to square one.

      I get it—it feels impossible to keep that healthy weight when you’re caught in this cycle.

      But here’s the thing—it’s not just about willpower, and it’s not your fault. Weight loss psychology is a tricky business, but I’ve been there and come out the other side.

      I know exactly what it’s like to try losing 50 pounds or more, thinking “this time will be different,” only to face those same struggles again. But guess what?

      You can do this.

      Breaking the binge-restrict cycle for good is possible.

      No more crash dieting, no more feeling guilty about eating at night or swearing off all the foods you love.

      So, in this post, I’ll discuss:

      • Why the binge-restrict cycle happens (and why it’s so common)
      • Key weight loss psychology principles to break free from it
      • Practical losing weight tips to rebuild a balanced relationship with food
      • How to enjoy food without feeling guilty (yes, even carbs!)
      • Essential mindset shifts
      • Real-life strategies I used to kick the cycle and start losing weight the healthy way

      Breaking this cycle doesn’t mean swearing off your favourite foods or going on extreme diets. You can eat more than 1200 calories a day, and stop following the latest diet & exercise trends.

      It means finding balance, enjoying life without obsession, and embracing healthy weight management, not punishment.

      Let’s get into it.

      weight loss psychology

      Why the Binge-Restrict Cycle is a Total Nightmare

      Let’s face it—diets that promise to help you lose belly fat or drop weight fast often just lead to burnout. When you restrict too much, you start craving everything you’ve cut out.

      This cycle isn’t just a physical one; it’s a weight loss psychology trap that keeps you swinging between deprivation and overindulgence.

      Before you know it, you’re knee-deep in biscuits and crisps at 2 a.m., wondering why it’s happening again.

      I’ve been there.

      At one point, I thought 100% clean eating was the way to go—strict and no room for error. I followed every bit of advice out there about diet and nutrition, swearing off anything remotely indulgent.

      But what happened?

      Every time I restricted for too long, I’d end up caving and eating a whole large pizza in one sitting.

      The guilt? Oh, it was real. That’s the downside of those so-called “losing weight tips” that focus solely on restriction, ignoring weight loss psychology.

      If you find yourself stuck in the perfectionism trap, this deep dive into all-or-nothing thinking will help you break free and find balance.

      How I Broke the Cycle

      One day, I realised I wasn’t happy with the constant battle. I wasn’t living; I was just bouncing between restriction and binging.

      That’s when I decided to stop aiming for perfection and start focusing on balance.

      I allowed myself to enjoy food—yes, even carbs—and the world didn’t end!

      Instead of focusing on “bad” vs. “good” foods, I embraced moderation. And trust me, life got a whole lot better.

      I stopped obsessing over losing weight and started focusing on how I felt.

      I realised that food is just food, and finding the right nutrition plan was more important than rigid diets. This shift in weight loss psychology was a game-changer.

      10 Powerful Mindset Shifts to Break the Cycle for Good

      weight loss psychology

      Alright, let’s talk mindset. Breaking the binge-restrict cycle isn’t just about what you’re eating; it’s about who you believe you are and how you approach the entire journey.

      So, let’s dive into some key shifts that’ll help you break free from that exhausting cycle for good, using weight loss psychology principles to guide you.

      Identity and Self-Image

      Who do you believe you are? Your identity plays a massive role in your actions. If you keep telling yourself, “I’m someone who struggles with losing weight,” guess what?

      You’ll subconsciously make choices that reinforce that belief—like reaching for the biscuits after a stressful day.

      Shift your mindset. Instead, start seeing yourself as a person who takes care of your body, enjoys healthy habits, and makes consistent progress.

      Trust me, when you start believing you’re someone who thrives, everything changes.

      Motivation vs. Discipline

      Here’s a hard truth—motivation is unreliable. It comes and goes faster than a British summer.

      But discipline? That’s what keeps you going when motivation has packed its bags and gone on holiday.

      Build habits, not reliance on motivation. Focus on creating small, sustainable habits that’ll stick, no matter how unmotivated you feel. It’s the little things you do consistently that will get you to your goals.

      Emotional Eating

      Stress, boredom, sadness, happiness—food often becomes our go-to comfort blanket. We’ve all been there. But if you’re turning to food every time your emotions spike, that’s a slippery slope.

      Recognise your emotional triggers and develop coping strategies. Whether it’s mindfulness, journaling, or engaging in non-food-related activities, finding new ways to deal with your emotions will help you break the cycle of emotional eating.

      Emotional eating can feel tough to manage, but this guide offers actionable strategies to help you handle it without guilt.

      weight loss psychology

      All-Or-Nothing Thinking

      Perfectionism leads to burnout—every single time. If you think you need to be “perfect” on your journey, you’re setting yourself up for failure.

      One slip-up (hello, pizza night) doesn’t undo all your progress, but an all-or-nothing mindset will convince you it does.

      Aim for balance, not perfection. Sustainable weight loss is about consistency, not extremes.

      It’s okay to have a treat or skip a workout occasionally, as long as you keep going.

      Self-Sabotage and Fear of Success

      Now here’s a juicy one—self-sabotage. Sometimes, we don’t even realise we’re doing it, but that fear of change is real. Maybe you’re afraid of what success might mean—attention, new expectations, or stepping out of your comfort zone.

      Recognise those self-sabotage patterns. Whether it’s skipping workouts, overindulging, or the classic “I’ll start fresh on Monday,” recognising your patterns is the first step to breaking them.

      Rewarding Yourself with Food

      Using food as a reward is a tricky business. Sure, treating yourself is great, but rewarding yourself with food can reinforce unhealthy patterns, especially if it’s a regular thing.

      Find non-food rewards. Treat yourself to something that doesn’t derail your progress, like new workout gear, a massage, or a fun day out.

      Nutrition doesn’t need to be complicated. These easy tips will help you build a balanced diet without the overwhelm.

      Goal-Setting and Visualisation

      Don’t get stuck focusing on the end goal—like “I want to lose 20lbs.” Instead, break it down into actionable steps you can start today. Set realistic, process-based goals like “I will walk for 30 minutes daily” or “I will meal prep my lunches for the week.”

      Visualise your success. Spend time imagining yourself achieving your goals, but also visualise the process. What does your day-to-day look like when you’re living that healthy lifestyle? It’s a game-changer.

      Ready to set goals that stick? This guide breaks down goal-setting into practical, achievable steps.

      weight loss tips

      Developing a Growth Mindset

      If you’ve got a fixed mindset—thinking, “I’ll never lose weight; it’s too hard”—it’s time to flip the script. A growth mindset says, “I can learn how to get better at this.”

      Embrace challenges as learning opportunities. Instead of seeing obstacles as failures, view them as chances to improve and grow. You’re not stuck—you’re evolving.

      Mindful Eating

      Pay attention to your hunger and fullness cues. Learn to eat when you’re genuinely hungry and stop when you’re satisfied—not stuffed. Too often, we eat out of habit or emotion, not because we’re actually hungry.

      Practice mindfulness at meals. Slow down, savour the flavours, and enjoy the experience of eating. It makes a world of difference.

      Patience and Long-Term Thinking

      This is a big one for me, and Shape & Joy was born from this premise – you HAVE to find joy in the journey. Because let’s be real—weight loss takes time.

      It’s so easy to get frustrated when you don’t see results straight away, but slow and steady progress is the key to sustainability.

      Celebrate non-scale victories, like improvements in your energy, mood, fitness, and overall health. It’s not just about the number on the scale—it’s about how you feel and how you’re transforming your life.

      New to sustainable weight loss? Avoid common pitfalls by learning the top mistakes beginners make—and save yourself the frustration!

      Actionable Steps

      Let’s get into the actionable part. Breaking the binge-restrict cycle is 100% doable, and here’s how:

      Ditch the “Good” vs. “Bad” Food Mentality Diet and nutrition should be about balance, not punishment. Labelling foods as “bad” just sets you up for guilt. Instead, focus on overall nutrition, enjoying all foods in moderation. One indulgent meal won’t ruin your progress.

      Eat Regularly to Avoid Binging Skipping meals or sticking to rigid plans with only 1200 calories can backfire big time. If you’re starving, you’re going to binge. Simple as that. Instead, focus on eating regular, balanced meals that keep you satisfied. This helps prevent those late-night binges where you’re eating at night out of sheer hunger.

      how to stop binge eating

      Reintroduce Forbidden Foods Slowly Start including the foods you’ve been banning. Bring them back in small, manageable amounts, and watch them lose their power over you. This is the key to finding balance and losing weight without guilt.

      Stop Aiming for Perfection No one is perfect—not even the people who make bodybuilding or strict “lose belly fat” plans look easy. The truth is, aiming for 100% all the time is unrealistic. It’s about balance. Allow yourself to enjoy that slice of cake or cheeky takeaway now and then without going off the rails.

      Move Your Body for Joy, Not Punishment Exercise shouldn’t be about “working off” what you ate. It’s about feeling good and moving in ways you enjoy. Whether it’s walking, dancing, or weightlifting, make it fun. This will help you stay consistent and avoid seeing exercise as a chore.

      Support the Blog!

      Weight Loss Psychology 101: Conclusion

      Listen, breaking the binge-restrict cycle isn’t easy, but it’s so worth it. You deserve to have a healthy relationship with food that doesn’t leave you feeling guilty, restricted, or out of control. With the right mindset and a little patience, you’ll find your balance.

      So here’s the plan: stop chasing the extreme diets and promises. Instead, start focusing on nutrition, consistency, joyful movement and treating yourself with kindness. I’m cheering you on every step of the way!

      And remember, you can do this. 💪

      Further Resources

      Studies

      Restricting Leads to Binging: Studies have shown that periods of restriction followed by refeeding—especially on those “forbidden” tasty foods—can lead to persistent binge behaviours. This cycle has been found to mirror patterns in bulimia nervosa, showing just how much of a biological and psychological impact restriction can have (Hagan & Moss, 1997).

      The Mental Toll of Restriction: Research shows that when you restrict yourself, it’s easy to become totally preoccupied with food, feel more emotional, and eventually end up bingeing as soon as you loosen the reins. So, rather than diving into strict diets, a balanced approach is key if you want to steer clear of these negative mental side effects (Polivy, 1996).

      Stress + Restriction = Binge Triggers: Studies have shown that stress combined with past dieting makes you even more prone to binge episodes, especially when those foods you’ve been craving are finally on the menu. This pattern might sound familiar if you’ve ever found yourself craving a takeaway after a tough week. It’s not just you; it’s how stress and restriction interact (Hagan et al., 2002).

      Your Brain’s Reaction to Calorie Restriction: The research found that calorie restriction cranks up activity in the brain’s reward and motivation areas, which means you’re more likely to find food irresistible after days of dieting. No wonder sticking to extreme diets often feels impossible! (Stice, Burger, & Yokum, 2013).

      1. Habits

        How to Create Habits That Stick

        Starting new habits? Easy as pie. Want to create habits that stick though? That’s where things get interesting. We’ve all had that burst of energy, haven’t we? You know the one—when you’re all fired up, setting goals left, right, and centre, only to hit a wall two weeks later and think, “What was I doing again?”

        The thing is, habit-building is not about willpower. Nope. It’s about being smart and setting up small, no-fuss actions that fit right into your everyday life. Whether you’re giving yourself a good ol’ life overhaul or just trying to get your act together, it’s these teeny-tiny habits that make all the difference.

        If you’re fed up with the whole start-stop cycle and finally ready to stick to something, you’re in the right place. Let’s crack on with how to create habits that stick like superglue.

        This post is part of my ‘Change Your Life’ series, by the way. If you haven’t yet, check out “How to Get Your Life Together in 3 Simple Steps.” You won’t regret it.

        how to create habits that stick

        Why Habits Are the Secret Sauce for Long-Term Success

        Habits aren’t just about ticking off a checklist. They’re the building blocks of real change.

        Want to turn your life around in the next year, or even the last few months of the year? Then your habits are where it all begins.

        Breaking a bad habit or picking up a good one—it’s those small, regular actions that pile up and lead to BIG results.

        For anyone feeling that itch, check out my post on reinventing yourself in your 30s for a fresh perspective.

        Step 1: Start Small (No, Smaller Than That) and Be Consistent

        The number one mistake I’ve made—and let’s be honest, we’ve all done it—is going too big, too fast. You think, “Right, I’m going to overhaul my life, sort out everything, all at once.”

        And guess what?

        It’s not sustainable.

        Here’s the secret: you don’t need to change everything overnight. Start small.

        Like, ridiculously small.

        Want to kick off a new morning routine? Forget about an hour-long workout or cooking a full-on breakfast from scratch.

        Just start by drinking a glass of water when you wake up or doing 5 minutes of stretching. I’m serious—5 minutes.

        And track it. I’m telling you, having a visual reminder, like a habit tracker, does wonders. It’s like giving your brain a little high-five every time you stick with it.

        Trust me, on days when you’re ready to sack it all off, that little visual progress? It keeps you going.

        Consistency is key! It’s not about grand gestures but small daily actions that lead to big changes. For more on why staying consistent is crucial, have a read through ‘The Importance of Consistency: Small Habits Lead to Big Results!‘

        Step 2: Connect the Dots—Habits and Bigger Goals

        create habits that stick and routines and goals

        It’s so much easier to create habits that stick when you know why you’re doing something. Like, seriously. Your habits should feed into a bigger picture.

        Whether it’s your health, personal growth, or smashing it in your career, those small daily actions are the fuel.

        For me, it was getting my health in order. I had to connect the dots between my little habits and the bigger goal of feeling better in my skin, both physically and mentally.

        It wasn’t just about losing weight—it was about showing up for myself every single day.

        Those morning runs? They weren’t just about exercise; they were my time to clear my head and reset.

        When you link your daily habits to your bigger goals, it creates unstoppable momentum. Need help setting and smashing those goals? Take a look at ‘Setting Goals and Crushing Them: Proven Strategies!’.

        Step 3: Make Your Routine Yours

        You’ve got to make your routine fit you, not the other way around. We’ve all tried those cookie-cutter routines, right?

        They might work for a week, tops, before you’re back to square one.

        Here’s where I went wrong in the past—I’d plan these epic routines that looked great on paper but were a nightmare to actually stick to.

        So, I started simple. A daily checklist, some realistic goals, and boom—progress.

        Building routines that stick requires a little behavioural know-how. If you want to dive deeper into how habits form and how to create ones that last, check out my post ‘Mastering Habit Formation and Behaviour Change for Your Health’.

        Step 4: Track Your Progress Like a Hawk (And Celebrate!)

        Keeping a habit tracker has been one of the biggest game-changers for me. Whether it’s fitness, journaling, or even just taking time for myself, tracking gives me that little nudge to keep going.

        And don’t forget to celebrate. I used to skip this part—who has time, right? But celebrating small wins, even if it’s just a mini fist-pump moment, keeps you motivated.

        You don’t need to wait until you’ve hit the big goal to pat yourself on the back. Did you hit your habit for 10 days straight?

        Time to treat yourself!

        selective focus photography of multicolored confetti lot

        Tracking your progress and staying consistent takes discipline, but it’s totally doable! For a little inspiration, check out my post on ‘Examples of Self-Discipline: How to Stay Consistent’.

        Step 5: Be Flexible, Not Perfect

        Here’s the thing—life’s messy. There’s no such thing as a perfect routine, and that’s fine.

        You’ve got to roll with the punches, make adjustments, and keep moving. If you skip a day, don’t throw your toys out the pram.

        Just pick up where you left off.

        Final Thoughts: Let’s Create Habits That Stick

        Building habits is the backbone of change, full stop. You want to change your life? It starts with those daily, seemingly small actions.

        Whether it’s a self-improvement challenge, getting fit, or just sorting out your routine, habits are where it all happens.

        So, let’s ditch the all-or-nothing mindset! Keep your habits small, doable, and consistent. You’ll be amazed at how far you can go when you stop overwhelming yourself and just keep going, one tiny step at a time.

        At the end of the day, consistency trumps motivation every time. If you’re looking for more ways to stay on track, my post ‘Consistency Over Motivation: 5 Ways to Stay on Track’ is a must-read.

        Further Resources

        Studies

        The importance of starting small and being consistent is supported by the idea that good habits, once established, can become automatic behaviours that don’t require constant willpower. This allows for long-term goal achievement by bypassing the need for daily motivation or self-control (Fiorella, 2020).

        Another study confirms that individuals with higher self-control don’t necessarily exert more effort but rely on established habits to achieve their goals, indicating that habits mediate between self-control and positive outcomes (Galla & Duckworth, 2015).

        Habits are a critical mechanism that allows people to regulate behaviour and achieve long-term goals without relying heavily on willpower. The formation of habits can support goal-directed behaviour, and their automaticity helps individuals maintain actions like healthy eating and regular exercise (Aarts & Dijksterhuis, 2000).

        Habit tracking and celebrating progress have been shown to reinforce goal adherence. Studies indicate that people who track their behaviour or create simple, manageable goals are more likely to maintain their habits, leading to improved outcomes in areas like weight loss or physical health (Cleo et al., 2017).

        Tailoring routines to individual preferences and making adjustments when life circumstances change has been highlighted in long-term health habit studies. In one example, participants emphasised that small, personalised changes were key to their success over time (Følling et al., 2022).

      2. Weight Loss

        Are You Stuck in All-or-Nothing Thinking? Here’s Why It’s Sabotaging Your Weight Loss

        all-or-nothing thinking

        Ever feel like you’re either smashing your weight loss goals or completely off the rails? One day, you’re meal-prepping, hitting the gym, and feeling unstoppable—next minute, you’ve had one biscuit, decided you’ve “ruined” everything, and now you’re deep into a “might as well start again Monday” binge.

        Sound familiar?

        That, my friend, is all-or-nothing thinking—and it’s the reason you keep getting stuck.

        When you see your weight loss journey as perfect or pointless, every tiny slip-up feels like a disaster. And guess what? That kind of thinking is wrecking your progress.

        But here’s the good news: you don’t have to be perfect to succeed. In this post, we’re going to ditch the extremes, embrace flexibility, and find a balanced approach that actually works long term.

        Let’s do this!

        Table of Contents

        The Problem with All-or-Nothing Thinking

        At first, it feels great. You’re all in, smashing workouts, meal prepping like a pro, and feeling unstoppable. But then… life happens. You miss a workout. You have a slice of cake. You don’t hit your water goal for the day.

        And suddenly, that little voice in your head pipes up: “Welp, I’ve ruined it now. Might as well eat everything in sight and start again on Monday!”

        Newsflash: That’s NOT how progress works.

        When you think this way, every minor slip-up feels like a catastrophe. Instead of brushing it off and carrying on, you spiral into guilt, frustration, and a “sod it” mentality. This is how people get stuck in the cycle of start-quit-start-quit. And let’s be real—how’s that working out for you?

        Recognising All-or-Nothing Thinking

        Spotting this mindset is the first step to ditching it for good. Have you ever caught yourself thinking:

        “I ate one ‘bad’ food today, so the whole day is ruined.”
        “I missed a workout, so I may as well skip the whole week.”
        “I was doing so well, but now I’ve fallen off the wagon—again.”

        If any of these sound like you, it’s time to bin that black-and-white thinking and find some middle ground.

        Why Balance Beats Perfection

        Look, perfection isn’t the goal. Sustainability is. When you let go of the idea that you have to be perfect to succeed, you free yourself from the pressure and actually start seeing results.

        1. Moderation is the Key to Sanity

        Extreme dieting = unsustainable and miserable.
        Balanced eating = sustainable and enjoyable.

        You don’t have to eat like a rabbit to lose weight. You can—and should—have treats without guilt. When you allow yourself flexibility, you’re less likely to swing between restriction and bingeing.

        Action Step: Stop labelling foods as good or bad. One burger won’t make you gain weight, just like one salad won’t make you lose it. It’s the overall pattern that matters.

        📌 Pin this for later! ⬇

        Are You Stuck in All-or-Nothing Thinking? Here’s Why It’s Sabotaging Your Weight Loss

        2. Sustainable Exercise Routines Work Best

        Exercise shouldn’t be a punishment for what you ate—it should be something you actually enjoy. If you’re forcing yourself into daily HIIT workouts you hate, it’s no wonder you keep falling off the wagon.

        Action Step: Find a workout routine that you actually like (or at least don’t dread). Walking, dancing, lifting weights, yoga—whatever floats your boat. The best workout is the one you’ll stick with.

        3. Consistency Over Perfection

        A missed workout or an extra slice of cake doesn’t “ruin” anything. It’s what you do most of the time that counts. Progress isn’t about being perfect—it’s about showing up even when things aren’t ideal.

        Action Step: Next time you “mess up,” don’t hit the self-destruct button. Just get back on track at the next meal or the next day. No guilt. No punishment. Just move on.

        How to Break Free from All-or-Nothing Thinking

        Set Realistic Goals – Forget the “I must lose 10lbs in a week” nonsense. Set small, achievable targets that actually fit your lifestyle.

        Allow Flexibility – If you want cake, have the cake! Just don’t let one treat turn into a week-long binge.

        Reframe Your Thoughts – Instead of “I failed,” try “I had a treat, and that’s fine. Back on track now.”

        Celebrate Small Wins – Drank more water today? Got in a short walk? That’s progress. Own it.

        Make Food & Exercise About Self-Care, Not Punishment – Workouts should make you feel strong, not drained. Food should fuel you, not make you feel guilty.

        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: Ditch the Extremes, Find the Middle Ground

        If you’ve been stuck in the all-or-nothing trap, here’s your wake-up call: perfection isn’t required. Your journey is unique, and the best approach is the one that actually works for you.

        • Small, consistent efforts > Extreme, short-lived attempts.
        • A single treat won’t derail your progress—giving up will.
        • Every step forward counts, even the small ones.

        Now tell me—have you been guilty of all-or-nothing thinking? What’s helped you break free from it? Drop a comment below, and let’s chat!

        📌 Pin this for later! ⬇

        Are You Stuck in All-or-Nothing Thinking? Here’s Why It’s Sabotaging Your Weight Loss

      3. Weight Loss

        Lost Your Mojo? 3 Motivation Killers Sabotaging Your Weight Loss

        No Motivation For Weight Loss

        If you’ve started your weight loss journey with all the enthusiasm of a kid on Christmas morning but now find yourself slumped on the sofa, zero motivation, staring down a family-sized bar of chocolate like it’s your long-lost soulmate—you’re not alone.

        Staying on track can be tough, but the good news? You’re probably making a few common mistakes that are draining your motivation faster than your phone battery on 1%.

        Let’s dive into the three biggest motivation killers—and, more importantly, how to kick them to the curb.

        Table of Contents

        1. You’re Setting Yourself Up for Failure with Unrealistic Goals

        Look, I love ambition. But if your weight loss goals sound more like a superhero origin story than an actual plan, we’ve got a problem.

        Setting sky-high, totally unrealistic goals is like trying to sprint before you’ve even learned to walk—you’ll faceplant, hard, and it’s not a good look.

        Common Unrealistic Goals (That Will Absolutely Wreck Your Motivation)

        Eating Less Than a Toddler (aka Extreme Calorie Restriction)

        • “I’ll just eat 800 calories a day! The weight will fall off!”
        • Reality check: Your body isn’t a mobile app—you can’t just hit “low power mode” and expect it to work properly. You’ll be exhausted, starving, and probably end up inhaling an entire pizza by day three.

        Exercising Like a Maniac with No Rest Days

        • “Two hours in the gym every single day, no excuses!”
        • Reality check: Overtraining is a one-way ticket to burnout, injury, and the sudden desire to never exercise again. Your body needs REST.

        Expecting an Instagram-Worthy Transformation Overnight

        • “I want a six-pack and an hourglass figure in 3 months!”
        • Reality check: Your body is not a Photoshop file. Trying to force it into an unrealistic mould will only lead to frustration, body image issues, and a serious case of the “sod-its.”

        Losing 5lbs a Week, Every Week

        • “I’m gonna drop half a stone in a fortnight!”
        • Reality check: Rapid weight loss = muscle loss, fatigue, and a crash-and-burn cycle that will leave you worse off than when you started. Sustainable wins, babe. Small, steady changes make all the difference.

        What to Do Instead?

        • Set realistic goals that work with your actual lifestyle. Progress over perfection, always.
        • Celebrate small wins—every healthy meal, every workout, every time you say “nah” to a pointless fad diet.
        • Learn how to set IMPACT goals (Intentional, Measurable, Purposeful, Achievable, Challenging, Timely)—because vague goals lead to vague results.

        2. You’ve Got No Real ‘Why’—So You Keep Losing Steam

        Alright, be honest with yourself—why are you doing this? If your answer is “because I hate my body” or “I just want to look like that influencer with a six-pack”, then we need to talk.

        Losing weight just to look a certain way isn’t enough to keep you going when motivation dips. And trust me, motivation WILL dip. You need something stronger—something with meaning.

        📌 Pin this for later! ⬇

        Find Your Real Reason (So You Don’t Give Up in a Huff)

        Know Your Values – Do you want more energy to play with your kids? To feel strong and confident? To improve your health so you can live longer and better? Dig deep.

        Set Internal Goals – Instead of obsessing over the number on the scale, focus on non-scale victories like better sleep, more energy, feeling stronger, or fitting into clothes more comfortably.

        Celebrate Non-Scale Wins – Hit a PB at the gym? Walked instead of taking the bus? Woke up feeling GOOD? That’s progress, babe.

        Connect with Your Why – If your only goal is a number on the scale, you’ll always feel like you’re “not there yet.” Shift your focus to how you feel instead of just how you look.

        Visualise the Long Game – This isn’t about a “quick fix” for summer; it’s about life. Picture how amazing you’ll feel six months or a year from now if you just stick with it.

        3. You’re Stuck in the Perfectionism Trap

        Perfectionism is a sneaky little saboteur. It tricks you into thinking that if you can’t do everything perfectly, you might as well not bother at all. And that’s nonsense.

        Signs You’re Letting Perfectionism Wreck Your Progress

        You Give Up After One ‘Bad’ Meal

        • Ate a slice of cake at your mate’s birthday? Oh well, might as well eat everything in sight and start fresh Monday!
        • Reality check: One meal won’t make or break your progress—consistency over time is what matters.

        You Beat Yourself Up Over Small Setbacks

        Missed a workout? Had a takeaway? Skipped meal prep this week? STOP PUNISHING YOURSELF. Progress isn’t linear. Life happens.

        You Think ‘All or Nothing’

        Can’t do a full 60-minute workout? So you do nothing instead? Bad plan. Even a 10-minute walk is better than giving up entirely.

        You Expect Immediate Results

        If you’re throwing a strop because the scale hasn’t moved after a week, take a deep breath. Progress takes time. Keep going.

        How to Break Free From Perfectionism

        • Embrace Imperfection – You don’t need to be perfect, you just need to be consistent.
        • Challenge Negative Thoughts – That slice of cake didn’t “ruin” anything, calm down.
        • Focus on Progress, Not Perfection – Every step forward counts, no matter how small.
        • Be Kind to Yourself – Speak to yourself the way you’d encourage a mate. Would you tell them they’re a failure over one mistake? No? Thought not.

        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!

        Let’s Get That Motivation Back!

        If you’ve been struggling, here’s your tough-love pep talk:

        • You CAN do this.
        • You are NOT a failure.
        • Every little effort counts, even if you don’t see results immediately.
        • Your journey is YOURS—make it something you actually enjoy.

        Motivation will come and go, but discipline and self-belief will carry you through.

        So dust yourself off, remind yourself why you started, and keep moving forward—one imperfect, brilliant step at a time.

        Now, tell me—which of these mistakes have been tripping you up? Drop a comment below and let’s figure out how to smash through it together!

        📌 Pin this for later! ⬇