Positive Habits

  • Wellbeing

    Rise and Shine: 19 Peaceful Habits for a Calm Start to Your Day

    Let’s be honest—mornings can be an absolute nightmare. You wake up groggy, the alarm feels like it’s screamed at you, and before you know it, you’re knee-deep in chaos with no time for any peaceful habits. Sound familiar? Don’t worry, you’re not alone.

    But here’s the thing—how you spend those first few hours sets the tone for your entire day. Want to feel like you’ve got your life together (even if you don’t)?

    Let’s chat about creating a calming morning routine that’ll have you starting your day fresh, focused, and fabulous.

    By the time you’re done with these 19 peaceful habits, you’ll not only wake up happy, but you’ll be mastering some serious positive lifestyle changes. No toxic habits allowed here.

    Ready? Let’s crack on.

    Table of Contents

    Calm Your Mind

    1. Meditate or Breathe (Like You Actually Mean It)

    Before you reach for your phone, try this: sit up, close your eyes, and take a few deep breaths. Feel the calm wash over you. Five minutes. That’s all it takes to clear the morning fog and train your mind to be positive.

    2. Gratitude Journaling

    Grab a notebook and scribble down three things you’re grateful for. No pressure for big stuff—your coffee counts. It’s all about shifting your mindset. Daily journal prompts can really help with this one.

    3. Morning Affirmations

    Repeat after me: “I am a total legend.” Okay, maybe not that exactly, but affirmations like “Today is a good day to crush my goals” or “I deserve to feel calm and happy” will do the trick.

    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

    4. Read or Listen to Something Inspiring

    Whether it’s a few pages of a yoga blog or an audiobook on positive daily habits, this is your time to soak up some good vibes. Forget doom-scrolling; it’s all about fuelling your brain with positivity.

    5. Visualise Your Day

    Take a minute to picture how you want your day to go. Feeling fresh, smashing your goals, maybe even a cheeky win at work. This little trick helps you become a more positive person without even realising it.

    PEACEFUL HABITS

    Energise Your Body

    6. Gentle Stretching

    Look, you don’t have to be a yoga guru to enjoy a good stretch. A few simple moves to wake up your muscles and loosen your joints will do wonders. You’ll feel like you’ve had a mini spa day—no lie.

    7. Yoga or Light Exercise

    Speaking of yoga, even 10 minutes of a quick flow can work magic on your energy levels. Prefer something else? A brisk walk will do the job. It’s all about good healthy habits for your body.

    Retrospec Solana Yoga Mat 1" Thick - Rose
    Retrospec Solana Yoga Mat 1" Thick - Rose
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    Since having my baby, my lower back hasn't been the same, and doing Pilates on a hard surface is a no-go. This mat is super thick (like, clouds for your knees and back), and it stays put, so I’m not slipping around mid-stretch.

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    02/27/2025 11:17 am GMT

    8. Hydrate Like a Boss

    Before you even think about caffeine, drink a big glass of water. Add a squeeze of lemon if you’re feeling fancy. Staying hydrated is one of those life-changing habits that feels small but makes a massive difference.

    9. Nourish Your Body

    Breakfast doesn’t have to be fancy, but it does need to be wholesome. Oats, yoghurt, fruit—keep it simple and satisfying. Mindful eating = a calming start to your day.

    10. Splash Cold Water on Your Face

    Sounds dramatic, but trust me, it works. Instant refresh. You’ll feel like you’ve got your life together, even if you’re still in your PJs.

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    peaceful habits

    Feed Your Soul

    11. Open a Window or Step Outside

    Fresh air and sunlight? Absolute game-changers. Even if it’s a quick moment, it’ll lift your mood like nothing else. Plus, it’s a subtle way to practise self-love in your morning routine.

    12. Embrace the Silence

    Turn off the noise—no music, no podcasts, no distractions. Just you and the quiet. It’s weirdly soothing and exactly what you need to centre yourself.

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    02/27/2025 11:16 am GMT

    13. Reflect in Your Journal

    Write down what’s on your mind. It can be anything—dreams, worries, or just a to-do list. This is your time to declutter your brain.

    14. Listen to Nature Sounds or Soft Music

    Set the mood with a calming playlist or ambient sounds. Ocean waves, chirping birds—whatever makes you feel zen.

    white ceramic cup with green plant on green book

    Stay Grounded

    15. Set a Key Intention for the Day

    Pick one thing you really want to achieve. Just one. It keeps you focused and stops the overwhelm.

    16. Plan Your To-Do List

    Jot down 3-5 priorities. Keep it realistic, not a never-ending scroll of impossible tasks. This habit is a total sanity-saver.

    6-Minute Diary Gratitude Journal
    6-Minute Diary Gratitude Journal
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    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.

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    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

    17. Tidy Up Your Space

    A quick five-minute tidy in the morning can make all the difference. A clutter-free space = a clutter-free mind.

    18. Keep Your Phone Off (For Now)

    Seriously, ditch the screens for the first hour. Replace scrolling with simple peaceful habits like journaling, stretching, or sipping tea.

    19. Create a Morning Ritual Around Your Drink

    Speaking of tea (or coffee), make this a mindful moment. Sip slowly, breathe deeply, and just be. It’s a self-care morning routine in itself.

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    Conclusion

    There you have it—19 peaceful habits to build your perfect morning routine.

    You don’t need to do them all (you’re not superhuman!), but picking a few and sticking to them can totally upgrade your life. Check out my next post on creating a morning routine based on your mood here.

    Start small, stay consistent, and watch your mornings transform from chaos to calm. Remember, it’s not about perfection—it’s about progress.

    So, here’s to positive changes, fresh starts, and mornings that make you feel unstoppable. You’ve got this!

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    peaceful habits
  • Wellbeing

    Lazy Sunday Morning Routine: Self-Care Ideas for a Relaxing Weekend

    Ah, Sundays—the one day of the week where the to-do list politely takes a backseat, and we can all just exist without the world screaming for our attention. But here’s the deal: a lazy Sunday morning routine doesn’t mean being a complete couch potato. Oh no, my friend!

    It’s about creating a schedule so perfectly indulgent and soothing, you’ll feel like you’ve had a weekend glow-up without lifting more than a finger (or a croissant).

    Let’s dive into my perfect lazy Sunday morning routine—packed with ideas for self-care, a healthy dose of relaxation, and just enough productivity to reset your mind for the week ahead.

    Ready? Let’s get you glowing! ✨

    sunday morning routine

    Start Your Self-Care Sunday the Night Before

    Here’s the secret to a truly indulgent Sunday: it actually starts on Saturday night. Yep, a little prep can make your Sunday morning routine feel effortlessly luxurious. Think of it as setting the stage for the ultimate weekend reset.

    First, let’s sort your skincare. After a long day, treat your face to some much-needed hydration with a rich, overnight mask. The Laneige Water Sleeping Mask is perfect for this—it’s lightweight, super hydrating, and leaves your skin feeling fresh and glowing by morning. Think of it as a little extra self-care while you sleep.

    Lazy Sunday Morning Routine skincare
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    And don’t forget about your lips! Swipe on a layer of the Laneige Lip Sleeping Mask before bed. It’s one of those small steps that makes a big difference—you’ll wake up with soft, hydrated lips that are ready for your lazy Sunday tea or coffee moment.

    Lazy Sunday Morning Routine
    Buy on Amazon

    Once your skin is sorted, it’s time to set the mood. Dim the lights, light a calming candle, and maybe even jot down a few things you’re grateful for in your journal. These little rituals help you transition from weekday chaos to weekend bliss.

    By the time Sunday morning rolls around, you’ll wake up feeling refreshed, glowing, and ready to dive into your perfect lazy routine. It’s the ultimate way to hit the ground running (or lounging) for your self-care weekend.

    Need some more ideas? These night journal prompts are perfect for reflecting on your week and ending the day with positivity.

    gold ballpoint pen

    The Art of a Slow Start: Because You Deserve It

    First things first: ditch the alarm. Yep, you heard me.

    A proper Sunday routine starts with waking up naturally, no beeping, blaring, or chaos allowed.

    Roll out of bed (or don’t, no judgement) and grab yourself a hot drink. Tea, coffee, hot chocolate—whatever floats your boat.

    Sit by a window, let the light stream in, and just be.

    weekend routine

    This moment isn’t about ticking off a daily routine planner; it’s about soaking up some peace before the day unfolds.

    Pro Tip: If you want to make it extra bougie, pop on a playlist that screams “good morning schedule” vibes.

    Not sure where to start? These morning journal prompts are perfect for setting a positive tone and reflecting on what matters most.

    Set the mood right with a cosy atmosphere. Lighting a candle can instantly transform your space into a haven of relaxation.

    Lazy Sunday Morning Routine self care
    Buy on Amazon

    Breakfast Goals: The Lazy Gourmet

    Now, onto the most important part of your ideal weekend routine—breakfast.

    You’ve got options here, and none of them involve guilt or counting calories.

    This is about nourishment and pure joy.

    • Fancy something hearty? Go for avocado toast with a sprinkle of chilli flakes.
    • Craving comfort? Pancakes or waffles with a drizzle of syrup will sort you out.
    • Feeling healthy? A smoothie bowl with all the toppings is your go-to.

    The point is to slow down and actually enjoy it.

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    Put the phone away (unless you’re snapping a quick Insta pic), and savour every bite like the weekend queen you are.

    This is one of those Sunday habits that turns an ordinary morning into a perfect morning routine.

    Looking for inspiration? Check out these 15 good habits that can make a world of difference in your daily routine. Even adding one or two can set you on the path to feeling your best!

    Pamper Time: The Ultimate Weekend Glow-Up Routine

    Here’s where the magic happens.

    Your weekend self-care checklist needs to include a little pampering session, so grab those bath bombs, face masks, and fluffy robes.

    Start with a long soak or steamy shower—this isn’t your daily rinse-and-go situation.

    Use your fanciest products and scrub away the week. Then, follow up with:

    • A hydrating face mask.
    • A luxurious body lotion that smells like a summer productive routine in a bottle.
    • A DIY manicure or some hair care TLC.

    Not only will you feel refreshed, but you’ll also look like you’ve spent the weekend at a spa.

    And who doesn’t want that?

    For silky, firm skin that feels like a dream, massage in the OSEA Anti-Aging Body Balm. Trust me, your body will thank you for this extra dose of hydration and pampering.

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    Leisurely Activities: Lazy Yet Productive

    Once you’ve pampered yourself silly, it’s time to move onto some relaxing things to do.

    Think of this as the “me time” portion of your Sunday routine. Here are a few ideas:

    • Curl up with a good book and let yourself get lost in another world.
    • Watch an episode of your favourite cosy TV series (I’m looking at you, Gilmore Girls or Bake Off).
    • Try a hobby that feels indulgent, like journaling or sketching.

    This is also a great time to bring out your morning routine checklist and see if there’s anything you’d like to plan for the week ahead.

    pen on book

    But keep it light—this isn’t about being overly productive; it’s about setting up your routine for a healthy lifestyle.

    If you’re aiming for a happy, sustainable approach to eating, take a peek at these wholesome food ideas. They’re all about fuelling your body and soul.

    Wrapping Up Your Lazy Morning: The Perfect Balance

    By now, you’re feeling a mix of relaxed, pampered, and ready to face the week.

    If you’re really nailing this Sunday routine, you’ll have ticked off a few key things to do every morning for your mental and physical wellbeing:

    1. You’ve nourished yourself.
    2. You’ve prioritised self-care.
    3. You’ve enjoyed a lazy yet productive glow-up.

    Feel free to add your own personal touch to this checklist—maybe a walk in the fresh air or a quick stretch to loosen up.

    Whatever makes you feel like the best version of yourself.

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    Final Thoughts: A Sunday Done Right

    Your lazy Sunday morning routine is about embracing a slower pace while still doing things that make you feel good.

    It’s not about perfection; it’s about balance.

    Whether you’re following a healthy morning routine or indulging in a “treat yourself” kind of vibe, remember this: you deserve this time.

    So, grab your planner, jot down some weekend ideas, and make your Sunday morning something to look forward to every week.

    Because when your weekend starts with the perfect mix of self-care, a good schedule, and a little indulgence, you’re setting yourself up for a week of success.

    Go on, queen—glow up and relax like the superstar you are! 🌟

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    SUNDAY MORNING ROUTINE
  • Wellbeing

    10 Simple Gratitude Journaling Ideas for Beginners

    Hi There!

    Did you know practising gratitude can actually rewire your brain? Yep, it’s not just fluffy talk—science backs it up! Gratitude journaling can boost your mood, improve your sleep, and even help you manage stress.

    But let’s be real—life can feel like one never-ending to-do list. Ever felt so overwhelmed that the good stuff just flies under the radar?

    Same here.

    Hi, I’m Brooke—a mum, wellness enthusiast, and believer in small, intentional habits that transform your life. A few years ago, I lost over 80lbs and turned my life around, and now I’m all about self-growth, balanced living, and sustainable habits.

    Imagine this: Instead of waking up and going straight into hustle mode, you spend five minutes jotting down what you’re grateful for.

    Or, at the end of a chaotic day, you reflect on a win or a moment that made you smile. These small acts can help you feel more grounded, happier, and even more present in your life.

    So, in this post, I’ll share:

    • 10 simple gratitude journaling ideas, including ways to incorporate them into your daily routine.
    • Family-friendly tips, like how to start a gratitude jar or a family gratitude board.
    • Ideas for creating morning journals, selfcare journal prompts, and evening gratitude practices that stick.

    Grab your gratitude journal, or even just a spare notebook, and let’s get started!

    10 Simple Gratitude Journaling Ideas for Beginners

    1. The Rule of Three

    Write down three things you’re grateful for every single day. Easy-peasy. They can be as grand as “I’ve got a roof over my head” or as tiny as “My tea didn’t go cold before I drank it.”

    Pro tip: Can’t think of three? Start with just one. No pressure here. This can even become a shared habit with loved ones—create a family gratitude board where everyone adds their “three things” each day.

    If you’re looking to incorporate more positive habits into your life, gratitude journaling is a great place to start. It’s one of those small changes that can have a big impact—just like the other ideas I shared in my post, Daily Habits to Improve Your Life.

    2. Gratitude Alphabet

    This one’s a game and a challenge rolled into one. Go through the alphabet and jot down something you’re thankful for that starts with each letter.

    Example: A – Autumn walks, B – Bacon sarnies, C – Cosy blankets. It’s creative, fun, and perfect if you’re looking for something different to try with family or friends.

    gratitude journaling

    3. People Power

    List people you’re grateful for and why. Your best mate, your mum, the neighbour who feeds your cat when you’re away—write down why they matter. Bonus points if you actually tell them.

    Cheeky reminder: Gratitude spreads like butter on toast. The more you show it, the more it comes back to you. This could also be a lovely addition to a thankful wall idea in your home.

    4. Gratitude Snapshots

    Got a phone full of random photos? Pick one each day and write about why it makes you smile. It could be a picture of your pet, a family holiday, or that unforgettable brunch spread.

    Why it works: Combining visual memories with written reflections helps solidify the good times in your mind. Turn this into a creative activity by adding photos to a gratitude mood board.

    5. Gratitude for Challenges

    This one’s for the bold. Write about something tough but focus on what it taught you. Did juggling work and home life help you find better boundaries? Did a failure spark a new direction? Challenges often turn into the best lessons.

    Family twist: Share this idea around the dinner table and talk about what everyone learned from a recent challenge.

    Starting your day with gratitude can set the tone for everything else. For more ideas to get your morning off to a great start, take a peek at my post on Morning Journal Prompts.

    6. Today’s Win

    Big or small, write down one win from the day. Managed to tick something off your to-do list? Win. Cooked dinner instead of ordering takeaway? Double win.

    Real talk: Progress, not perfection, is what matters. If you want to get everyone involved, turn this into a gratitude jar activity (see idea 10!)—add wins on slips of paper and read them as a family at the end of the week.

    person writing on a book

    7. Gratitude for Nature

    Take a moment to appreciate the natural world. Write about the colours of the sunrise, the crunch of autumn leaves underfoot, or even the sound of rain on your window.

    Why it’s special: Nature is a constant reminder to slow down and notice the beauty around us. This could even inspire a family nature walk followed by journaling time.

    8. Sensory Gratitude

    Focus on your five senses. What did you see, hear, smell, taste, or touch today that brought you joy? Maybe it was the warmth of your morning coffee, the sound of laughter, or the softness of your favourite jumper.

    Quick tip: This doubles as a mindfulness exercise. Two birds, one stone. Add it to your selfcare journal prompts to build a holistic journaling habit.

    9. Future Gratitude

    Manifest your dreams by writing about things you’re looking forward to as if they’ve already happened. “I’m so grateful for our upcoming family holiday” or “I’m thankful for my new job and the opportunities it brings.”

    Heads up: This isn’t just daydreaming—it’s a mindset shift. Pair it with a gratitude vision board idea to make it feel even more real.

    Gratitude journaling works brilliantly as part of a night-time routine too. If you’re winding down, check out my post on Night Journal Prompts for more ways to end your day on a positive note.

    10. Gratitude Jar

    This isn’t traditional gratitude journaling, but it’s too good not to include. Write down things you’re grateful for on slips of paper and pop them into a jar. On tough days, pull one out for an instant pick-me-up.

    DIY bonus: Make it a family tradition. Decorate the jar together and encourage everyone to add to it. By the end of the year, you’ll have a jar full of memories to look back on.

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    Wrapping It Up

    These gratitude journaling ideas aren’t about being perfect or writing epic essays. It’s about noticing the small moments and building a habit of positivity. Whether you’re using these ideas solo or turning them into family activities like a thankful board or gratitude jar, the key is to start.

    So, grab a notebook, and give one of these ideas a go. Small actions lead to big changes—you’ve got this!

    P.S. What’s one thing you’re grateful for today? Drop it in the comments and let’s spread those good vibes!

    Studies

    Gratitude journaling is more than just a feel-good activity—science shows it can bring tangible benefits to your mental and physical well-being. Let’s take a closer look at some of the research-backed reasons to grab that notebook and start jotting down your gratitude.

    Gratitude Boosts Mood and Reduces Stress

    Mood uplift and stress reduction: Gratitude journaling has been shown to improve mood and lower stress levels across various demographics. For instance, studies found that gratitude journaling helped reduce psychological distress and improve well-being in advanced cancer patients (Tan et al., 2021) and among college students dealing with academic pressures (Tolcher et al., 2022).

    Gratitude and resilience: Regular gratitude practices help reduce anxiety and depression and promote resilience, as evidenced by improved well-being in diverse groups, including parents coping with challenges and nursing students during the COVID-19 pandemic (Kim-Godwin, 2020), (Ko et al., 2021).

    Gratitude Improves Sleep

    Better sleep quality: Research has shown that gratitude journaling enhances sleep by reducing stress and promoting positive emotions. For example, gratitude interventions have been linked to better sleep among heart failure patients (Mills et al., 2015).

    Gratitude Enhances Overall Well-being

    Improved life satisfaction and happiness: Gratitude journaling significantly enhances life satisfaction and happiness. Students and adults who practiced gratitude regularly reported greater satisfaction with life and positive affect compared to those who didn’t (Tran et al., 2022), (Killen & Macaskill, 2015).

    Reduction in burnout and mental fatigue: Among healthcare professionals and nursing students, gratitude journaling reduced burnout and promoted emotional health, making it a powerful tool for those in high-stress environments (Cumella, 2022).

  • Weight Loss

    The Ultimate GLP-1 Grocery List: 10 Foods to Keep Weight Off for Good

    GLP-1 Grocery List

    Did you know that people who incorporate high-satiety foods into their GLP-1 diet plan are more likely to keep the weight off long-term?

    It’s true – the right foods can make all the difference! If you’re here, you’re probably on a mission to maximise your GLP-1 results and keep that hard-earned weight off for good.

    Now, I’m all about sustainable weight loss (lost 80 lbs myself, thank you very much!), but let’s be real – sometimes we all need a bit of extra help, and that’s where semaglutide medications like Ozempic, Wegovy, and Mounjaro can be a game-changer.

    So, grab your shopping list because I’m about to share the top 10 foods that’ll supercharge your GLP-1 journey, keep those cravings under control, and help you build a healthy, sustainable eating routine.

    Say goodbye to yo-yo dieting and hello to steady progress.

    Table of Contents

    My Stance on GLP-1 Medications

    Here’s the truth: I managed to lose 80 lbs naturally through small changes, consistency, and patience, but I know that’s not everyone’s journey.

    If you’re taking GLP-1 medications like Ozempic or Wegovy for weight loss, good on you for taking steps to get the support you need!

    I’m 100% behind these medications for people who need a bit of extra help to follow sustainable diet tips.

    They’re not shortcuts – they’re tools to help you build healthy habits and stay on track. So, let’s pair that support with some smart food choices, shall we?

    Why Diet Matters with GLP-1

    You might wonder why I’m harping on about diet when you’ve already got GLP-1 on your side.

    But here’s the thing – these meds slow digestion, reduce appetite, and help with blood sugar control, yes, but the real magic happens when you pair them with non-processed foods that keep you full, energised, and on the path to weight loss.

    The right foods can help you stay satisfied longer, prevent blood sugar spikes, and keep those energy levels steady, so you’re not reaching for snacks every couple of hours.

    Ready to stock up on foods that work with your meds, not against them? Let’s dive into the ultimate GLP-1 food list.

    Top 10 Foods to Include in Your GLP-1 Grocery List

    Here’s the rundown of the ten foods that are going to help you make the most out of Ozempic meal plans or any semaglutide diet.

    For each one, I’ll give you the why, the what, and a few ideas on how to use them in your meals. Let’s make it delicious!

    1. Leafy Greens

    glp-1 nutrition tips
    • Why It Works: Packed with fibre and low in calories, leafy greens like spinach, kale, and romaine keep you feeling full without adding loads of calories.
    • Shopping Tip: Go for fresh or frozen – both are excellent. Just avoid canned, which can have added salt.
    • Meal Inspiration: Throw a handful into smoothies, salads, or scrambled eggs for an easy, nutritious boost.

    2. Lean Proteins (e.g., Chicken, Turkey)

    glp-1 high protein foods
    • Why It Works: Protein is a powerhouse for satiety. It helps keep you full, builds muscle, and is crucial for overall health.
    • Shopping Tip: Look for lean cuts, and buy in bulk to save money.
    • Meal Inspiration: Grilled chicken with roasted veggies, turkey stir-fry, or a simple chicken salad.

    3. Fatty Fish (e.g., Salmon, Mackerel)

    sliced bread on white ceramic plate
    • Why It Works: Fatty fish are rich in omega-3s, which support heart health and satiety. Plus, they’re protein-rich.
    • Shopping Tip: Fresh or frozen, both work. Look for wild-caught if possible.
    • Meal Inspiration: Pan-seared salmon with a side of steamed broccoli or mix tinned mackerel into a salad.

    4. Whole Grains (e.g., Quinoa, Brown Rice)

    bowl beside brass-colored ladle
    • Why It Works: Whole grains are loaded with fibre, which keeps digestion slow and steady, making you feel full longer.
    • Shopping Tip: Bulk-buy quinoa, brown rice, or oats to keep costs down.
    • Meal Inspiration: Quinoa salad, brown rice bowls, or overnight oats with berries.

    5. Low-Sugar Fruits (e.g., Berries, Apples)

    glp-1 best fruit
    • Why It Works: Low in sugar, high in fibre – these fruits help curb your sweet cravings without causing blood sugar spikes.
    • Shopping Tip: Buy fresh or frozen berries, and grab some apples for easy, on-the-go snacks.
    • Meal Inspiration: Add berries to yoghurt, slice up apples with almond butter, or toss them into a salad.

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    6. High-Fibre Vegetables (e.g., Broccoli, Bell Peppers)

    assorted vegetables on white ceramic plate
    • Why It Works: High-fibre veggies add volume to meals, making you feel full without extra calories.
    • Shopping Tip: Fresh or frozen is great. Mix up colours for a variety of nutrients.
    • Meal Inspiration: Roasted veggie medley, stir-fried peppers and onions, or steamed broccoli with a sprinkle of seasoning.

    7. Greek Yoghurt or Kefir

    strawberry and blackberries on top of brown table
    • Why It Works: Packed with protein and probiotics, Greek yoghurt and kefir help with digestion and keep you satisfied.
    • Shopping Tip: Choose plain, unsweetened varieties for the best nutritional profile.
    • Meal Inspiration: Add to smoothies, top with berries, or use as a base for savoury dips.

    8. Nuts and Seeds (e.g., Almonds, Chia Seeds)

    almonds on saucer
    • Why It Works: Nuts and seeds provide healthy fats and protein, helping curb hunger and support heart health.
    • Shopping Tip: Buy in bulk and store in the fridge to keep fresh.
    • Meal Inspiration: Sprinkle chia seeds into your yoghurt, grab a handful of almonds as a snack, or add nuts to your salad.

    9. Eggs

    glp-1 eggs
    • Why It Works: Eggs are a protein-packed, nutrient-dense food that’s super versatile.
    • Shopping Tip: Organic, free-range eggs if possible – the quality is worth it.
    • Meal Inspiration: Scrambled, boiled, or poached – eggs are perfect anytime. Add to salads, have on toast, or enjoy with a side of veggies.

    10. Avocado

    glp-1 avocados
    • Why It Works: Loaded with healthy fats, avocado keeps you full and adds a creamy texture to meals.
    • Shopping Tip: Look for avocados that are firm but give a little when you press them.
    • Meal Inspiration: Add slices to toast, mix into salads, or blend into a smoothie for extra creaminess.

    Why Protein is Essential on a GLP-1 Journey

    Let’s talk about protein. If there’s one thing you want to prioritise while using GLP-1 medications for weight loss, it’s protein.

    Protein is crucial for any weight loss journey, especially if you’re on a semaglutide diet plan and losing weight quickly or aiming to lose a lot of weight.

    When you’re in a calorie deficit, your body might dip into muscle stores if it’s not getting enough protein.

    Losing muscle?

    Big “no” – muscle keeps you strong, supports your metabolism, and helps your body function at its best.

    By eating enough protein, you’re giving your body the building blocks to preserve muscle while you lose fat. Plus, protein is incredibly filling, so it keeps your appetite under control.

    Aim for around 1.2 to 1.6 grams of protein per kilogram of your goal weight, and make sure you’re getting it at each meal.

    Tips for Building Balanced Meals with GLP-1 Foods

    Now that you’ve got your GLP-1-friendly foods, keep your plate balanced. Fill half of it with veggies, add a quarter of lean protein, and finish with whole grains or healthy fats.

    Consistency is key – make these foods your go-to, and you’ll find it’s easier to stay full, energised, and on track.

    Common Pitfalls and How to Avoid Them

    Even the best-laid plans can go sideways. Watch out for high-sugar and ultra-processed foods, which won’t give you the steady energy or satiety that GLP-1 needs to work its magic.

    Mix things up so you don’t get bored – swap quinoa for brown rice, or switch your greens from spinach to kale.

    Keep it interesting, and you’ll be more likely to stick with it.

    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

    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

    Conclusion

    There you have it – the ultimate GLP-1 grocery list! These foods are the secret sauce to maximising your results, keeping those cravings in check, and, most importantly, helping you build a sustainable, healthy lifestyle.

    Stick with it, trust the process, and enjoy the journey.

    Now, let’s hit the shops and fill that basket with foods that’ll keep you feeling like your best self!

    📌 Next up: 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications (Existing) – A guide on what to steer clear of and why these foods can hinder progress.

    📌 Pin this for later! ⬇

  • Wellbeing

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

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

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

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

    1. Create a Cosy, Calming Space

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

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

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

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

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

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

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

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

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

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

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

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

    3. Indulge in Some Seasonal Comfort Foods

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

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

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

    autumn self-care

    Easy, filling, and so satisfying.

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

    4. Digital Detox (or At Least Try)

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

    It’s draining.

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

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

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

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

    5. Pamper Yourself, Because Why Not?

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

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

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

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

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

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

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

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

    autumn self-care

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

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

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

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

    7. Practice Gratitude and Reflection

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

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

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

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

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

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

    Summary

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

    Conclusion

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

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

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

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

  • Habits

    Cosy Up Your Fall Morning Routine with These 13 Simple Habits

    Your fall morning routine can either be magical or… well, an excuse to stay under the duvet forever.

    But we’re not here for that kind of vibe.

    We’re here to embrace those crisp, cool mornings and turn them into opportunities to take care of ourselves, build habits that make us feel fab, and set the tone for the rest of the day.

    Whether you’re working on your morning self-care routine or just looking for fall morning routine ideas, these 13 simple habits will get you feeling cosy, energised, and ready to slay the day.

    SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health

    fall morning routine

    1. Open the windows for some fresh air

    Fall self-care starts with the simple things. One of the easiest ways to feel refreshed in the morning? Open those windows, no matter how chilly it is outside.

    Let the cool autumn breeze in, and suddenly, you’re feeling more awake and alive. It’s a super simple habit, but trust me, it works wonders.

    Pro Tip: Pair this with your first cup of coffee or tea and take a moment to breathe it all in.

    2. Sip on something warm (pumpkin spice, anyone?)

    No fall morning routine is complete without a warm drink in hand. Whether you’re team coffee or prefer a soothing tea, make it a little ritual.

    Take that moment for yourself to savour the warmth.

    And if you want to lean into the season? Pumpkin spice all the way!

    Pro Tip: Get creative with your morning drinks! Try something new like spiced chai or hot apple cider.

    fall morning routine pumpkin spice latte

    3. Stretch it out

    Look, your body’s been resting all night (hopefully), so give it a good stretch in the morning.

    Fall mornings can make you feel a bit sluggish, but a quick stretch is the perfect way to wake everything up.

    It doesn’t have to be a full-on yoga session—just a few gentle moves to get the blood flowing.

    Pro Tip: Stretch while the kettle’s boiling. It’s a small habit, but it makes a big difference.

    This season can be an invitation to slow down, and sometimes, all we need is a gentle nudge to prioritise ourselves. For a few autumn-inspired self-care ideas that are all about slowing down, check out this post.

    4. Brisk walks for the win

    If you’ve got time, take a brisk walk outside. Autumn mornings are perfect for a quick stroll.

    The air is crisp, the leaves are turning, and you’ll feel like you’ve already accomplished something.

    Plus, it’s a fab way to get your morning self-care in before the day gets too hectic.

    Your morning workout is only as smooth as your prep. Don’t waste time hunting for gear—check out my list of gym bag essentials to get everything packed and ready the night before

    5. Layer up for ultimate comfort

    Cosy mornings are all about the layers. Whether you’re staying home or heading out, wrap yourself up in your favourite jumper, scarf, or fluffy socks.

    The goal?

    To feel as comfy as possible while tackling your morning routine ideas.

    For the ultimate cosy fall morning, why not treat yourself to a little extra self-care? Check out my guide on building the perfect self-care Boo Basket—it’s the best way to add some spooky fun and relaxation to your autumn routine!

    6. Candles, because why not?

    Candles just scream cosy, don’t they? Light a couple of autumn-scented candles (like this one!) as part of your fall morning routine and instantly feel the vibe shift.

    You’ve gone from “meh” to magical with one flick of a lighter.

    Pro Tip: Go for scents like cinnamon, clove, or vanilla to really bring those autumn vibes into your space.

    autumn candle cosy

    7. Take a deep breath (and actually enjoy it)

    Fall self-care isn’t just about the external stuff. It’s about taking a moment to breathe and connect with yourself.

    Whether you’re into mindfulness or just need a minute of quiet, taking a deep breath of that crisp autumn air is like a reset button for your brain.

    Pro Tip: Stand by the window or step outside and take five slow, deep breaths. It’s the easiest way to centre yourself for the day ahead.

    8. Embrace slow mornings

    Here’s the thing: not every morning has to be rushed. Especially in the fall, it’s nice to have a routine that lets you slow down a bit.

    Whether it’s spending a few extra minutes in bed with your coffee or taking your time with breakfast, give yourself permission to slow it down.

    Pro Tip: Don’t guilt yourself for taking it easy. It’s part of your morning self-care routine!

    9. Journal it out

    Writing down your thoughts in the morning is a brilliant way to clear your head and get ready for the day.

    Whether it’s a quick brain dump or setting an intention for the day, journaling in the morning is like mental decluttering.

    Pro Tip: Keep it simple. You don’t need to write a novel—just jot down whatever comes to mind, even if it’s random.

    10. Create a cosy nook

    Every cosy fall morning routine needs a little sanctuary. Find a corner of your home that’s just for you—a spot where you can enjoy your coffee, read a book, or simply relax.

    Bonus points for fairy lights, fluffy blankets, and a good book.

    Pro Tip: Make your nook as inviting as possible. This is your space for unwinding and recharging.

    cosy fall book nook fall morning routine

    11. Set a mini goal for the morning

    Mornings are a great time to tick off a small win before the day gets hectic. It could be something as simple as drinking a glass of water, responding to an email, or reading a chapter of a book.

    Mini goals help you start the day feeling accomplished.

    Check out these Morning Journal Prompts to start your day with intention!

    12. Check in with yourself

    Self-care means more than just face masks (although, yes please). Take a moment in the morning to check in with yourself emotionally.

    How are you feeling? What do you need today?

    A quick check-in can make all the difference in how you approach your day.

    Pro Tip: Try asking yourself, “What do I need today?” and make that your focus.

    13. Laugh off the chaos

    Not every morning is going to go perfectly, and that’s totally fine. The key is to laugh off the little hiccups—whether it’s a coffee spill or a bad hair day.

    Laughing at the chaos will instantly turn your morning around and set a positive tone for the rest of the day.

    Before we conclude the perfect fall morning routine, why not embrace the full autumn magic? Check out my fall bucket list for cosy ideas like pumpkin picking and roasting chestnuts to make the most of the season!

    Support the Blog!

    Conclusion

    There you have it—13 simple habits to create the ultimate cosy fall morning routine. Whether you’re a morning person or not, these small tweaks will make your mornings feel a little more special and a lot more productive.

    So, what are you waiting for? Go grab that cup of coffee and make your mornings count!

  • Wellbeing

    Build a Self-Care Boo Basket for the Ultimate Autumn Relaxation

    Picture this: the wind is howling outside, the autumn leaves are swirling, and the day’s been… well, let’s just say it’s been “one of those.” But don’t fret! Tonight, we’re about to turn your evening into the ultimate cosy, autumnal bliss. And how, you ask? By creating a self-care boo basket that’ll have you feeling relaxed, pampered, and wrapped in warm fuzzies faster than you can say “pumpkin spice latte.”

    Now, you might be thinking, “But I’m too tired to even think about self-care, let alone put together a whole basket!” Well, guess what? I’ve got you covered.

    I’m here to give you the pep talk (and the plan) you didn’t know you needed. So, let’s get cracking and build that perfect boo basket for a cosy night in. You deserve it!

    1. Start with a Soft and Snuggly Base

    First things first, we need something to wrap ourselves up in. There’s no point in having a cosy night without something soft and snuggly, right? Whether it’s a fluffy blanket, a pair of fuzzy socks, or even your favourite old jumper that’s seen better days – get something that screams comfort.

    Autumn is all about the colours, so grab a blanket or scarf in those rich autumn hues – think burnt orange, mustard yellow, or a deep, cosy red. It’ll set the mood and make everything feel that little bit more seasonal (and Instagram-worthy, if that’s your thing!).

    My Picks

    boo basket comfort items

    2. Aromatherapy to Set the Mood

    Right, now that you’re snug as a bug, it’s time to get the vibes just right.

    Candles!

    We’re talking autumn-scented candles that’ll make your whole place smell like a cinnamon-spiced hug. Pumpkin spice, vanilla, apple pie – whatever makes you feel like you’re living in an autumn Pinterest board, that’s what we want.

    If you’re not into candles, essential oils are your best friends. A few drops of lavender, eucalyptus, or clove in a diffuser will have you breathing in relaxation in no time.

    If you want to go full spa vibes, get one of those rollerball oils and dab it on your wrists or temples.

    Instant calm.

    My Picks

    boo basket candles

    3. Indulge in Skincare and Pampering

    Time to pamper yourself like the queen you are!

    You know that face mask you’ve been saving for a special occasion? Well, tonight’s the night.

    Pop it on, grab your favourite hand cream, and maybe even treat yourself to a foot soak. This is your time – forget everything else.

    For a seasonal touch, look for autumn-themed skincare – like pumpkin enzyme masks or cinnamon-scented lotions.

    It’s like Halloween for your face, minus the trick-or-treaters. (Unless they’re at the door, in which case… maybe leave the mask until later!)

    My Picks

    boo basket skin care

    4. Warm and Comforting Drinks

    What’s a cosy night in without a hot drink?

    Exactly – it’s basically illegal.

    Whether you’re into hot chocolate, spiced chai tea, or mulled cider, make sure you’ve got something warm and comforting to sip while you snuggle up.

    And don’t forget the mug – go for something cute or seasonal. Bonus points if it’s big enough to double as a small cauldron.

    Spice it up! Literally.

    Throw in a sprinkle of cinnamon, some mini marshmallows, or a dash of nutmeg. It’s like a hug in a mug, and we’re all about the autumn hugs tonight.

    My Picks

    book basket hot drinks

    5. Snacks for the Ultimate Relaxation

    Right, we’ve got the drink sorted, but you can’t just sit there sipping away with no snacks, can you?

    Time to sort out the boo basket munchies. Whether it’s something indulgent like dark chocolate, caramel popcorn, or a cheeky packet of biscuits, make sure you’ve got something you can nibble on while you chill. (And no, I’m not talking about anything you have to cook. The whole point is to relax!)

    If you’re feeling fancy, make some autumn-themed treats ahead of time – think pumpkin bread, spiced cookies, or apple slices with caramel dip. If not, grab a chocolate bar and call it a win. We’re not judging here.

    My Picks/Recipes

    boo basket sweet treats

    6. Entertainment for a Cosy Night In

    Now, onto the fun stuff – entertainment!

    Grab that fantasy novel you’ve been meaning to read – the one that’s all about witches, magic, and autumnal vibes. Trust me, you won’t regret it.

    My Pick

    The Only Purple House in Town: It’s a feel-good story about a misfit woman who inherits a purple house and builds a community with a group of equally quirky characters. It’s all about finding your tribe and embracing your weirdness.

    If a book isn’t your thing, try a puzzle or colouring book. I love these Cocowyo spooky bold colouring books, and these are my go-to markers.

    boo basket activities

    7. Mindfulness and Relaxation Tools

    Now, let’s talk about winding down properly.

    We’re not just about the outside pampering – we’re also here for the inside stuff. Pop a mindfulness app on your phone or grab a little journal to jot down your thoughts. Even 10 minutes of mindfulness or gratitude practice can help you feel a bit more grounded.

    Pro tip: If you really want to go the extra mile, add an eye pillow or a hot water bottle. You’ll feel like you’ve been to a spa, without the extortionate price tag.

    My Picks

    As the nights draw in and the air turns crisp, an evening routine can bring so much comfort and structure to our days. 🍂 If you’re craving a cosy evening refresh, I’ve shared my ultimate fall evening routine to help you unwind.

    boo basket spa sets

    Conclusion

    So, there you have it, love – your perfect autumn self-care boo basket, designed to give you the ultimate cosy night in. Now, stop doubting whether you deserve this (spoiler: you do) and get your basket sorted. Grab the soft stuff, light the candles, slap on the face mask, and snuggle up with a hot drink. You’ve earned it.

    And trust me, after a night like this, you’ll wake up feeling like a new person – well, a person who’s at least 100% more relaxed, anyway. So go on, spoil yourself and make autumn your season of self-care. You deserve all the cosy goodness, mate.

    P.S. If you’re looking for more autumnal activities, check out my post for the ultimate autumn bucket list ideas!

    P.S.S. Before we wrap up, let’s keep it real for a second. I know some of these ideas might seem a bit extra, and if anything on this list feels out of your budget, don’t stress. Self-care isn’t about spending loads or buying new things. You can totally get creative with your boo basket by thrifting, repurposing items you already have, or even making some DIY bits. It’s all about taking care of you, not breaking the bank. So, please, don’t feel pressured to spend beyond your means – your well-being is what matters most, and that doesn’t come with a price tag. ✨

  • 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).