Habit Building

  • 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).

  • Personal Development, Uncategorized

    A Simple Personal Development Plan Template to Change Your Life

    Let’s be honest—having big dreams without a plan is like trying to find a needle in a haystack with your eyes closed. You know what you want to achieve, but without a clear roadmap (i.e. your Personal Development Plan)? You’re just spinning your wheels. Goals are great, but without structure, they’re just dreams. And dreams without action? They stay dreams forever.

    So, how do you go from dreaming to doing? You need a personal development plan template that lays out every step you need to take to get from A to B—and guess what? I’ve got you covered.

    This post is part of my ‘Change Your Life’ series. The first post in this series is “How to Get Your Life Together in 3 Simple Steps” and I highly recommend you check it out!

    personal development plan

    What is a Personal Development Plan?

    Think of a personal development plan as the blueprint for your life makeover. It’s a roadmap that helps you stay focused, avoid overwhelm, and measure your progress along the way.

    It’s like having a GPS for your goals—without it, you’re just wandering around, hoping for the best.

    Whether you’re trying to drastically change your life, work on personal growth, or lose 40 pounds, a solid plan is the key to success.

    It keeps you on track when life throws curveballs and makes sure you’re always moving forward, even when motivation dips.

    Sometimes we need a bit of a reset to rediscover who we really are, and the 30s can be a perfect time for that. If you’re thinking about making some changes, here’s my take on how to reinvent yourself with purpose and joy.

    How to Create Your Own Personal Development Plan

    Here’s where the magic happens—let’s build your personal development plan step by step.

    It’s easier than you think, and once you’ve got it, you’ll feel unstoppable.

    1. Set Clear Goals with the IMPACT Framework

    First things first, figure out what you want to achieve. Whether it’s improving your health, excelling in your career, or strengthening your relationships, start by setting goals with purpose and direction.

    Instead of just creating vague goals like “get fit,” use my IMPACT Goals Framework:

    • Intentional: Make sure your goals align with your values and what truly matters to you.
    • Measurable: Break down your goal into measurable steps so you can track progress.
    • Purpose-driven: Ensure your goals serve a larger purpose in your life, not just short-term results.
    • Actionable: Focus on the actions you need to take daily, weekly, or monthly.
    • Committed: Stay committed by being consistent and accountable.
    • Time-bound: Give yourself a realistic timeline to achieve your goals.

    Pin the below for future reference!

    personal development plan template

    For example, instead of saying, “I want to lose 40 pounds,” you could say, “I want to lose 40 pounds by focusing on balanced nutrition, regular exercise, and stress management over the next six months.”

    Need a completely fresh start? If you’re ready to reinvent yourself and take control of your life, head over to Reset Your Life: How to Start a Wellness Journey for more tips on making lasting changes.

    2. Identify Action Steps: Break Down Your IMPACT Goals

    Once you’ve set your IMPACT Goals, the next step is to decompose them into smaller, manageable action steps.

    This is where the magic really happens. It’s easy to get overwhelmed by big goals, but when you break them down into specific, actionable steps, they suddenly feel achievable.

    Think of your main goal as the “destination” on your roadmap.

    The action steps are the pit stops along the way that guide you closer to that destination.

    By focusing on one small action at a time, you stay motivated and make consistent progress.

    Let’s say your goal is to improve your health. You wouldn’t just say, “I want to be healthier” and leave it at that.

    Instead, you would break that big goal down into smaller, more specific steps. For example:

    • Week 1: Start by adding more vegetables to your meals.
    • Week 2: Begin a simple workout routine, like walking for 30 minutes a day.
    • Week 3: Track your water intake and aim to drink 2 litres a day.
    • Week 4: Focus on improving your sleep by creating a calming bedtime routine.

    By breaking down your larger goal into smaller, achievable steps, you can start building momentum and create sustainable habits over time.

    You’ll also feel a sense of accomplishment each time you check off a smaller goal, which will keep you motivated to keep going.

    Developing new habits can be challenging, but they’re essential for long-term growth. Head over to How to Create Habits That Stick for practical tips to make your habits last.

    Example of Goal Decomposition

    Let’s break down a common goal: “I want to lose 40 pounds in six months.”

    ACTION PLAN
    • Main Goal: Lose 40 pounds by improving diet, increasing exercise, and managing stress.
    • Action Step 1: Start meal prepping on Sundays to avoid impulsive eating during the week.
    • Action Step 2: Commit to 30 minutes of exercise, five days a week (walking, running, or strength training).
    • Action Step 3: Reduce stress by incorporating a 10-minute mindfulness routine daily.
    • Action Step 4: Track your progress weekly—whether it’s your weight, fitness improvements, or mood changes.
    • Action Step 5: Adjust your routine every month to avoid plateaus and keep things interesting. For instance, switch up your workouts or try new healthy recipes.

    The key here is to decompose that main goal into daily, weekly, or monthly actions. This keeps you moving in the right direction without feeling overwhelmed by the bigger picture.

    In my upcoming eBook ‘IAGAM Framework’, I cover how to find your strengths and weaknesses which will help you set your action steps.

    3. Track Your Progress

    Here’s where the accountability comes in. Tracking your progress is key to staying motivated. You can use a simple notebook or a habit tracker app (Or my FREE Notion Template!) to check off your wins and see how far you’ve come.

    Trust me, seeing those small victories pile up will keep you going even on tough days.

    Pro tip: By using IMPACT Goals, you make your goals much more than just a checklist—they become meaningful, actionable steps that you are fully committed to achieving. It’s how I stayed on track during my own weight loss and personal growth journey!

    Key Areas to Focus On

    When you’re building your personal development plan, you can choose any area to work on, including:

    Health: If improving your health is on the list, set goals around eating better, incorporating joyful movement, or exploring natural sleep remedies to boost your energy.

    Career: Looking to make big career moves? Maybe it’s time to get a promotion or switch to a job that aligns with your values. Set clear career goals and build your plan around them.

    Relationships: Whether it’s strengthening connections with loved ones or improving your social circle, building strong relationships is a key part of personal growth.

    Mindset & Personal Growth: Your mindset is everything. Focus on building a growth mindset that helps you overcome setbacks and keep moving forward.

    Download Your Free Personal Development Plan Template

    Ready to create your own personal development plan? I’ve put together a collection of free resources from my upcoming IAGAM (Identity, Action, Growth, Achievement Mindset) ebook, designed to walk you through every step of the process.

    This template includes key tools and strategies that helped me get my life together—and trust me, they work.

    Grab your free template here and start mapping out your goals. Whether you’re aiming to change your life in a year or tackle a 3-month challenge, these resources will help you stay focused, organised, and on track to success.

    By signing up you’ll also receive a pretty hefty discount code to use on the eBook when it’s released!)

    Final Thoughts

    Having a plan is the difference between wishing for change and actually making change happen. It’s what turns your dreams into a reality by giving you clear, actionable steps to follow.

    Without a plan, it’s easy to feel lost or overwhelmed, but with the right roadmap in place, you’ll know exactly where to focus your energy and how to adjust when life throws challenges your way.

    A well-thought-out plan not only keeps you on track but also builds the confidence and momentum you need to see real, lasting progress.

    So, don’t just dream about change—take control, create your plan, and make it happen.

    This post is part of my ‘Change Your Life’ series. The next post in this series is “5 Self-Care Activities to Reset Your Life”.

    Further Resources

    Studies

    Personal Development Plans (PDPs) help clarify choices, identify goals, and plan appropriate actions, ultimately improving motivation and personal understanding (Bullock & Jamieson, 1998).

    Autonomous goals, which reflect personal values rather than external pressures, result in higher goal progress because individuals are more likely to exert effort and experience less conflict (Koestner et al., 2008).

    Specificity in goal-setting, such as detailing how, when, and where to take action, is crucial for goal attainment. The process of writing out personal goals can boost overall performance and well-being, even if the goals span both personal and academic areas (Schippers et al., 2020).

    Regular reflection and goal tracking significantly contribute to the success of personal development plans. This not only helps to keep individuals on track but also fosters a sense of accomplishment as progress is made (Patel et al., 2013).

    Breaking down major goals into smaller, achievable steps facilitates sustained motivation and avoids overwhelm. This method is proven to enhance goal pursuit and overall performance (Riediger et al., 2005).

  • Goals

    Achieve Breakthrough Results with the “Be, Do, Have” Mindset

    be do have mindset

    Right, let’s cut to the chase. How many times have you started a diet thinking, “Once I lose the weight, then I’ll be the kind of person who eats healthy and enjoys working out”? Or, “Once I hit my goal weight, then I’ll feel confident, happy, and finally have my life together”? That, my friend, is the Have, Do, Be mindset, and it is completely backwards.

    If you want lasting weight loss, more energy, and a healthier lifestyle, you need to flip that thinking on its head. You need to start with who you are, because when you become the type of person who prioritises their health, the right actions follow naturally, and the results take care of themselves.

    This is where the Be, Do, Have mindset comes in. Instead of waiting to have the body you want before you do the things that make you feel healthy and be the person you want to be, you start by shifting your identity.

    Let’s break it down properly.

    Table of Contents

    Understanding the Be, Do, Have Mindset

    The Be, Do, Have mindset is about becoming the person first, so that the right actions feel natural and lead to lasting results.

    Most people get stuck in the Have, Do, Be trap, which goes like this:

    • “Once I have the perfect body, then I’ll do all the right things, and finally be healthy and confident.”

    The problem is that this is not how habits work.

    Instead, flip the script:

    • “I am a healthy, active person. Because of that, I make choices that align with this identity, and as a result, I achieve my goals.”

    When I lost over 80 pounds, it was not because I suddenly found the perfect diet. It was because I stopped thinking of myself as “someone who is trying to lose weight” and started thinking of myself as someone who prioritises their health.

    And once I did that, the choices that felt impossible before became second nature.

    This is why mindset matters more than meal plans or workout routines. You can have the best programme in the world, but if you do not believe you are the kind of person who follows through, you will not stick with it.

    So, let’s break down how to implement the Be, Do, Have mindset in a way that actually works.

    Be – Developing the Right Mindset

    This is where everything starts. Before you even think about what workouts to do or what meals to eat, you need to decide who you are.

    Ask yourself:

    • What kind of person do I want to be?
    • What habits does that person have?
    • What daily choices do they make?

    If you want to be someone who is fit, healthy, and full of energy, then that person probably:

    • Moves their body regularly
    • Eats food that fuels them
    • Listens to their body rather than following fad diets
    • Does not obsess over the number on the scale

    Visualisation and Affirmations: Getting Your Brain on Board

    Your brain responds to the story you tell it. If you constantly tell yourself, “I always fail at weight loss,” your brain will believe it and make sure you find proof to support that belief.

    So, let’s rewrite the script.

    Try this:

    • Visualisation: Every morning, picture yourself as that healthy, confident person. What do they wear? How do they act? What kind of food do they enjoy?
    • Positive affirmations: Repeat statements like, “I am the kind of person who makes healthy choices effortlessly.”

    It might feel silly at first, but rewiring your brain is half the battle.

    Surround Yourself with Positivity

    Your environment plays a big role in shaping your mindset. If you are surrounded by people who constantly complain about dieting, skip workouts, or make you feel guilty for trying to improve yourself, it is going to be an uphill battle.

    Swap out:

    • Friends who roll their eyes when you order a salad
    • Social media accounts that make you feel bad about yourself
    • Negative self-talk that tells you this is “just another failed attempt”

    For:

    • Supportive people who lift you up
    • Fitness and mindset content that inspires you
    • Daily reminders that you are capable of change

    Do – Taking Consistent, Joyful Action

    Once you have decided who you are, it is time to act like that person would.

    Most people fail at weight loss because they pick actions they hate. If you are dragging yourself through miserable workouts and eating boring salads, no wonder you keep quitting.

    The Be, Do, Have mindset says: choose actions you actually enjoy, so they feel effortless.

    Finding Joy in Movement

    Forget workouts you hate just because they “burn more calories.”

    • If you hate running, try weightlifting.
    • If the gym makes you anxious, try at-home workouts.
    • If structured exercise is not your thing, go for a hike, dance, or do yoga.

    The goal is to move because it feels good, not because you are punishing yourself for what you ate.

    📌 Pin this for later! ⬇

    be do have mindset

    Eating in a Way That Aligns with Your Identity

    A person who prioritises their health does not diet constantly. They eat in a way that fuels them, satisfies them, and fits their life.

    • No more “starting over Monday” after a weekend binge.
    • No more restricting yourself so much that you give up.
    • Instead, eat how a healthy person eats—with balance, not extremes.

    This means:

    • Making nutritious choices most of the time
    • Enjoying treats without guilt
    • Focusing on consistency over perfection

    Have – Achieving the Results You Want

    Now for the best part—when you focus on being the right person and doing the right things, the results take care of themselves.

    Setting Goals That Actually Stick

    Instead of saying, “I need to lose 20 pounds,” shift it to:

    • “I want to feel stronger and have more energy.”
    • “I want to move my body in a way that makes me happy.”

    The weight loss will happen naturally when you stop obsessing over it.

    Tracking Progress Without Getting Obsessed

    Forget only relying on the scale. Try tracking:

    • How strong you feel
    • How well you sleep
    • How your energy levels improve
    • How your clothes fit

    Because those things matter far more than a number.

    Celebrating Small Wins

    Every time you make a choice that aligns with your new identity, that is a win.

    • Got a workout in, even if it was short? Win.
    • Chose a nutritious meal when you could have skipped it? Win.
    • Said “I am capable of change” instead of “I always fail”? Massive win.

    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: The Be, Do, Have Mindset in Action

    If you have been waiting to have the body you want before you act like a healthy person, it is time to flip the script.

    Be the kind of person who prioritises their health.
    Do the things that person would do.
    Have the results as a natural consequence.

    Because the truth is, you do not have to wait to be the person you want to be. You can start acting like them today. And when you do, the results will come.

    Now, tell me—what is one small way you are going to start being that person today? Let’s hear it.

    📌 Pin this for later! ⬇

    be do have mindset

    Further Reading

    • Positive Correlation with Exercise Frequency: Individuals with a growth mindset about fitness are more likely to engage in regular physical exercise. This relationship is mediated by higher self-efficacy and the value they place on fitness (Orvidas, Burnette, & Russell, 2018).
    • Impact on Exercise Efficacy: Growth mindsets about fitness lead to increased exercise intentions and improved perceptions of exercise efficacy and value, though direct manipulation of mindsets may not always predict immediate changes in exercise behaviour (Orvidas, Burnette, & Russell, 2018).
    • Adaptability and Positive Emotions: Growth mindsets foster adaptability, which in turn enhances positive learning emotions, self-concept, and self-efficacy while reducing anxiety (Zarrinabadi et al., 2021).
    • Overall Benefits: Growth mindsets are associated with better mental health, resilience, and well-being, helping individuals to better manage stress and overcome challenges in various aspects of life, including health and fitness (Haimovitz, 2019).
  • Goals, Habits

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

    75 medium challenge

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

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

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

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

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

    Sound good? Let’s dive in!

    Table of Contents

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

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

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

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

    What if you could hack your metabolism?
    What if you could hack your metabolism?

    That’s exactly what Lumen helps you do. It’s like a fitness coach, nutritionist, and scientist rolled into one pocket-sized gadget. Here’s why it’s a game-changer:

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

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

    Ready to level up your health and finally see results? Check out Lumen and start smashing it today! 💥

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

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

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

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

    📌 Pin this for later! ⬇

    What is a 75 Medium Challenge

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

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

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

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

    Check it out here!

    My 5 Daily Rules for the 75 Medium Challenge

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

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

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

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    06/15/2025 08:01 am GMT

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

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

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

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

    Check it out here!

    Why This Approach Works

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

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

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

    person holding white liquid filled cup above two pairs of dumbbells

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

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

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

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

    Free Tracker & Template Ideas

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

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

    Conclusion

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

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

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

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

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  • Wellbeing

    Get Rid of Stress Belly: Practical Tips

    Get Rid of Stress Belly

    Get Rid of Stress Belly: Science-Backed Ways to Reduce Cortisol & Burn Belly Fat

    Alright, love, let’s get straight to it—stress belly is a real thing. If you’ve been eating well, moving your body, and still wondering why your midsection isn’t budging, your cortisol levels could be the culprit.

    Chronic stress triggers cortisol spikes, and when that happens, your body stores fat right around your belly. Annoying? Yes. Fixable? Also yes. But here’s the thing: no amount of crunches or detox teas will get rid of it—you need to focus on lowering cortisol and balancing your hormones first.

    So, in this post, I’ll cover:

    • Why stress leads to belly fat storage (spoiler: it’s not just about calories)
    • How to balance cortisol levels naturally
    • Science-backed ways to reduce stress belly without extreme dieting

    Let’s go.

    Table of Contents

    Why Stress Belly Happens (Even If You’re Doing Everything “Right”)

    Your body isn’t out to sabotage you—it’s wired for survival. When stress levels stay high, your body thinks it’s in danger and holds onto fat as an energy reserve. And guess where it likes to store that extra energy? Right around your belly.

    Here’s why:

    • Cortisol increases fat storage, especially in the abdominal area
    • High cortisol keeps insulin elevated, making it harder to burn fat
    • Chronic stress slows metabolism, so you burn fewer calories at rest
    • Cortisol can lead to overeating, but even if you’re eating normally, it can still cause weight gain

    And just to make things more fun (sarcasm), even if you lose weight overall, a stubborn stress belly can hang on if cortisol isn’t managed.

    But don’t worry—we’re not here to accept our fate. Let’s fix this.

    Balance Blood Sugar to Keep Cortisol in Check

    If your diet looks like a rollercoaster of sugar highs and crashes, your cortisol is probably working overtime trying to keep up. Every time your blood sugar spikes and crashes, your body pumps out more cortisol, making stress belly worse.

    Here’s how to fix cortisol levels naturally with food:

    • Start your day with a protein-packed breakfast. Swap the toast-only breakfast for eggs, Greek yogurt, or a protein smoothie
    • Pair carbs with protein and fat. This slows digestion, stabilises blood sugar, and keeps cortisol balanced
    • Eat regularly. Long gaps between meals lead to cortisol spikes. Aim for balanced meals every 3-5 hours

    Try this: Instead of grabbing a sugary snack, go for almonds and dark chocolate. They’re rich in magnesium, which helps lower cortisol naturally.

    Prioritise Sleep (Because a Tired Brain = More Belly Fat)

    Bad sleep and belly fat go hand in hand. Poor sleep skyrockets cortisol, increases cravings, and slows metabolism. If you’ve ever woken up exhausted and spent the whole day ravenous and craving junk food, that’s cortisol and sleep deprivation teaming up against you.

    Here’s how to reduce high cortisol levels at night:

    • Create a wind-down routine—dim the lights, avoid screens, and relax before bed
    • Take magnesium before bed—it lowers cortisol and helps you sleep deeper
    • Avoid late-night stress—scrolling emails or having heated debates before bed doesn’t help

    Try this: If you wake up between 2-4 AM, it could be a cortisol spike caused by low blood sugar. A small protein and carb snack before bed, like Greek yogurt and berries, can help.

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    get rid of stress belly

    Train Smart (Because Too Much HIIT Can Backfire)

    Exercise is amazing for fat loss, but if you’re smashing high-intensity workouts every day, you might be making stress belly worse.

    Too much intense exercise raises cortisol. When your body is constantly in fight-or-flight mode, it holds onto fat instead of burning it.

    • Focus on strength training. Lifting weights helps lower cortisol and build lean muscle
    • Prioritise low-impact movement. Walking, yoga, or Pilates lower stress and improve fat loss
    • Save HIIT for 1-2 times per week, not every day

    Try this: Swap one of your HIIT workouts for a 30-minute walk outdoors. It’s scientifically proven to reduce cortisol and promote fat loss.

    Manage Stress Without Emotional Eating

    If stress automatically equals snacks, you’re not alone. Cortisol increases hunger hormones, making it harder to tell the difference between real hunger and stress cravings.

    Instead of reaching for food when stress hits, try these cortisol-lowering hacks instead:

    • Deep breathing exercises. Just five deep breaths can lower cortisol instantly
    • Get outside. Natural light and fresh air help lower stress hormones fast
    • Essential oils. Lavender, chamomile, and sandalwood are proven to lower cortisol naturally

    Try this: Next time a craving hits, drink a glass of water and take five deep breaths first. You’ll be surprised how often it’s stress, not actual hunger.

    Try Science-Backed Supplements That Help Reduce Cortisol

    Sometimes, food and lifestyle tweaks aren’t enough, and that’s where supplements can help. Cortisol imbalance supplements have been shown to reduce stress belly by lowering cortisol and improving fat metabolism.

    Discover the best cortisol-lowering supplements for belly fat loss, here.

    How to Reduce High Cortisol Levels for Good!

    If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.

    Explore the full series:

    Final Thoughts: You Can Get Rid of Stress Belly Without Starving Yourself

    The truth is, stress belly isn’t just about calories—it’s about hormones. If you focus on:

    • Balancing blood sugar with protein, fat, and fibre to keep cortisol stable
    • Getting better sleep because sleep loss increases belly fat
    • Training smart instead of punishing yourself with too much cardio
    • Managing stress without using food as a coping mechanism
    • Using the right supplements, like magnesium and ashwagandha

    Then you can finally lose that stubborn stress belly without crazy diets or hours of cardio.

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    get rid of stress belly
  • Weight Loss

    Why Your Weight Loss Motivation Keeps Running Out—And How to Fix It

    weight loss motivation

    Ever started a new weight loss plan feeling on top of the world—only to crash and burn a few weeks later? One day, you’re meal-prepping like a pro, smashing your workouts, and feeling unstoppable. Then, suddenly… your weight loss motivation vanishes.

    You’re tired, fed up, and questioning why you even started.

    Sound familiar?

    You’re not alone. Motivation is unreliable. It’s like a battery—it starts strong but drains fast, especially when you’re taking on big, exhausting changes all at once.

    The key? Stop relying on motivation alone. Instead, focus on consistency, habits, and making your journey enjoyable. Let’s break it down.

    Table of Contents

    Think of Motivation Like a Battery

    At the start of your journey, your motivation battery is fully charged—you’re excited, determined, and ready to take on the world. But the bigger the challenge, the more energy it drains.

    If you don’t recharge, your motivation will run out.

    Here’s how to keep your battery topped up:

    Break big goals into smaller ones. Instead of aiming to lose 20 lbs, focus on 5 lbs at a time. Small wins = motivation boost!

    Celebrate progress! Reward yourself when you hit milestones. (And no, I don’t mean only with food—think new gym gear, a self-care day, or anything that makes you feel GOOD.)

    Stop making things harder than they need to be. If you hate your workouts or meals, they’re going to drain your battery fast.

    Consistency Over Motivation—Every Time

    Let’s get one thing straight: Motivation is temporary. The people who succeed don’t always “feel like it” every day—they’ve just built consistent habits that keep them going.

    Small daily habits > Extreme short-term effort.

    What doesn’t work:

    • Starving yourself for a week, then bingeing.
    • Exercising every day for two weeks, then quitting.
    • Trying to overhaul your whole lifestyle overnight.

    What does work:

    • Making small, sustainable changes.
    • Prioritising progress over perfection.
    • Building habits that fit into your life long term.

    Your body won’t transform overnight. But every small, consistent effort adds up—even if you can’t see the results right away.

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    Weight Loss Motivation

    Focus on Habits, Not Just Motivation

    Weight loss motivation fades, but habits stick. The best way to make lasting changes? Atomic habits—small, easy steps that build up over time.

    How to Build Habits That Last:

    • Identify what’s holding you back. Are your current habits helping or hurting your progress?
    • Set specific goals. Don’t just say, “I want to eat healthier.” Say, “I’ll add a serving of veggies to my lunch every day.”
    • Make small changes. Instead of forcing yourself into an hour-long workout, start with 10 minutes a day.
    • Track progress. Use a habit tracker or journal to stay accountable.
    • Celebrate small wins! Every step forward counts—even if it’s just choosing water over soda.

    Think of it as improving your life just 1% at a time. It adds up!

    You Shouldn’t Be Miserable

    Look, if you hate your workouts and meals, you’re doing it wrong.

    Yes, weight loss takes effort—but it shouldn’t feel like punishment. If you’re forcing yourself through workouts you dread and eating food you hate, you’re setting yourself up for failure.

    • Don’t swap workouts you love for ones you “should” do.
    • Don’t eat boring meals just because they’re “healthy.”
    • Don’t suffer through your journey waiting for the end goal—enjoy the process.

    Good nutrition and exercise should add to your life, not make you miserable.

    The Key Takeaways

    • Motivation is a battery. If you don’t recharge, it will run out. Small goals + rewards = long-term success.
    • Consistency beats motivation. Motivation fades, but small daily habits will keep you going.
    • Focus on habits. 1% improvements over time = big results.
    • Enjoy the journey. If you like what you’re doing, you’ll stick with it!

    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: Stop Relying on Motivation—Start Building Consistency

    Weight loss isn’t about being perfect—it’s about showing up, even when you don’t feel like it. Instead of waiting for weight loss motivation to magically appear, focus on small, manageable changes that keep you moving forward.

    What’s one small habit you can start today? Drop a comment below!

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    Weight Loss Motivation