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The Ultimate Self-Care Guide: 9 Easy Ways to Prioritise Yourself

February 28, 2025
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by Brooke

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

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

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

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

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

Table of Contents

1. The Lazy Girl’s Guide to Self-Care: How to Feel Better with Minimal Effort
2. The Best 5-Minute Self-Care Hacks for Busy Women
3. How to Create a Self-Care Routine That You Actually Stick To
4. How to Practice Mindfulness Without Meditating for Hours
5. The Best Self-Care Ideas for When You’re Burnt Out
6. How to Make Exercise Feel Like Self-Care (Not a Punishment)
7. The Connection Between Self-Care & Sustainable Weight Loss
8. How to Prioritise Yourself Without Feeling Guilty
9. How to Reset Your Life When You’re Feeling Stuck
Final Thoughts: You Deserve Self-Care That Works for You

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

For those who want self-care without the effort.

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

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

You’ll learn:

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

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

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

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

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

You’ll learn:

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

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

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

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

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

You’ll learn:

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

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4. How to Practice Mindfulness Without Meditating for Hours

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

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

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

You’ll learn:

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

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

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

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

You’ll learn:

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

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

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

For those who struggle to enjoy working out.

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

You’ll learn:

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

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

For those who want to lose weight without extreme dieting.

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

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

You’ll learn:

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

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8. How to Prioritise Yourself Without Feeling Guilty

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

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

You’ll learn:

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

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

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

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

You’ll learn:

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

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

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

Here’s what I hope you take away:

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

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

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

You’ve got this.

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Wellbeing

How to Prioritise Yourself Without Feeling Guilty

February 28, 2025
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by Brooke

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

If you’ve ever thought:

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

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

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

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

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

Table of Contents

1. Accept That To Prioritise Yourself Is Not Selfish
2. Stop Waiting for “Free Time” (Because It’ll Never Magically Appear)
3. Set Boundaries (Without Feeling Like a Bad Person)
4. Make Self-Care Non-Negotiable (Even If It’s Just 5 Minutes)
5. Let Go of Guilt (You Deserve to Take Up Space)
6. Unapologetically Romanticise Your Own Life
Final Thoughts: Prioritise Yourself Guilt-Free

1. Accept That To Prioritise Yourself Is Not Selfish

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

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

Here’s what helped me shift my mindset:

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

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

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

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

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

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

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

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

So I started setting gentle but firm boundaries:

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

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

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

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

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

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

Here’s what helped me:

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

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

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

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

But here’s what I finally realised:

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

So if you struggle with guilt, remind yourself:

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

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

6. Unapologetically Romanticise Your Own Life

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

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

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

Low-Effort Self-Care

Want to upgrade your self-care without the stress? This series is all about realistic, low-effort self-care that actually fits into your life—no guilt, no overwhelm, just small changes that make a big difference.

Explore the full Lazy Girl Self-Care Series:

Pick one, start small, and give yourself permission to make self-care easy.

Final Thoughts: Prioritise Yourself Guilt-Free

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

You deserve to:

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

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

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Wellbeing

The Connection Between Self-Care and Sustainable Weight Loss

February 28, 2025
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by Brooke

So far in this series, we’ve covered everything from lazy girl self-care to making exercise feel like self-care instead of torture. But let’s talk about something big—the connection between self-care and sustainable weight loss.

Because let’s be honest, most weight loss advice out there is absolute nonsense. It’s all about cutting carbs, punishing workouts, and stressing over every calorie. No wonder so many people end up quitting.

I know, because I’ve been there. I spent years stuck in restrictive diets, all-or-nothing thinking, and the binge-restrict cycle, convinced that losing weight meant I had to suffer for it. But when I finally stopped punishing myself and started looking after myself, everything changed. I lost over 80lbs through sustainable, realistic methods—no extreme diets, no miserable workouts, just small, consistent habits that actually made me feel good.

If you want to know exactly how I did it, you can read my full weight loss story here: How I Lost Over 80lbs: Tips for Starting a Weight Loss Journey

So if you’re tired of yo-yo dieting, all-or-nothing thinking, and constantly feeling like you’re failing, this one’s for you. Let’s talk about how self-care makes weight loss sustainable—without the stress, guilt, or burnout.

Table of Contents

1. Weight Loss Without Self-Care = Guaranteed Burnout
2. Self-Care Keeps You Consistent (Without Relying on Motivation)
3. Stress, Sleep & Cortisol—The Weight Loss Saboteurs
4. Food Should Nourish You—Not Control You
5. Exercise Should Feel Like Self-Care, Not Punishment
Final Thoughts: Weight Loss That Feels Good = Weight Loss That Lasts

1. Weight Loss Without Self-Care = Guaranteed Burnout

For years, I thought weight loss had to be hard to be effective. I was either on a diet or completely off the rails—eating as little as possible, doing workouts I hated, and feeling guilty for every “bad” choice.

But here’s the truth: if your weight loss plan is built on restriction and punishment, it’s only a matter of time before you quit.

Here’s what happened when I finally started treating weight loss like self-care instead of self-punishment:

I stopped forcing myself to do workouts I hated and found exercise I actually enjoyed (hello, running and weight training!).
I ditched extreme diets and focused on eating in a way I could sustain for life.
I stopped viewing setbacks as failures and learned how to bounce back without guilt.

If your approach makes you miserable, it’s not sustainable weight loss—it’s just another short-term fix that will eventually fail.

2. Self-Care Keeps You Consistent (Without Relying on Motivation)

One of the biggest mindset shifts I had to make? Motivation is completely unreliable. You can’t expect to wake up every day feeling excited to eat healthy and work out. That’s just not how humans work.

Self-care is what kept me going even when motivation disappeared. I focused on:

Making movement enjoyable, so I actually wanted to do it
Eating balanced meals, so I wasn’t constantly hungry or craving junk
Prioritising sleep, so I didn’t wake up exhausted and unmotivated
Managing stress, so I stopped making choices out of boredom or emotion

Once I stopped treating weight loss like a short-term sprint and started treating it like a long-term self-care habit, it became second nature.

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3. Stress, Sleep & Cortisol—The Weight Loss Saboteurs

Let’s talk about the invisible weight loss killers—stress and lack of sleep.

I used to think weight loss was all about calories in, calories out, but the truth is, your body holds onto weight when it’s stressed and sleep-deprived.

When I was barely sleeping, skipping meals, and constantly stressed about food, my body clung to every pound. But when I started:

Prioritising sleep (hello, actually having energy to move)
Managing stress with mindfulness and movement
Eating in a way that didn’t send my cortisol through the roof

…my body finally started working with me, not against me.

4. Food Should Nourish You—Not Control You

For years, I was obsessed with food rules. I labelled foods as good or bad, convinced myself carbs were the enemy, and spent way too much time feeling guilty over what I ate.

But here’s what actually worked:

Eating balanced meals that kept me full (protein, carbs, healthy fats, fibre)
Stopping the binge-restrict cycle and allowing myself to eat without guilt
Focusing on how food made me feel, rather than just the calories

Once I let go of food anxiety and all-or-nothing thinking, I actually started enjoying food again—while still losing weight.

5. Exercise Should Feel Like Self-Care, Not Punishment

When I started my weight loss journey, I hated exercise. I thought it had to be miserable, painful, and exhausting. So, naturally, I avoided it.

Everything changed when I stopped forcing myself to do workouts I hated and started finding movement I enjoyed:

Running—because I love the feeling of progress
Weight training—because it makes me feel strong and capable
Walking & hiking—because I actually enjoy it, instead of forcing myself to do HIIT

If your workouts make you dread movement, it’s time to change them.

Low-Effort Self-Care

Want to upgrade your self-care without the stress? This series is all about realistic, low-effort self-care that actually fits into your life—no guilt, no overwhelm, just small changes that make a big difference.

Explore the full Lazy Girl Self-Care Series:

Pick one, start small, and give yourself permission to make self-care easy.

Final Thoughts: Weight Loss That Feels Good = Weight Loss That Lasts

The reason I kept failing at weight loss for years was because I treated it like a punishment. The reason I finally lost 80lbs and kept it off? I learned to take care of myself instead of punishing myself.

If you:

Move in a way you enjoy
Eat meals that nourish you and keep you full
Prioritise rest and stress management
Ditch the guilt and listen to your body

…then weight loss will take care of itself.

next up: How to prioritise yourself without feeling guilty—because self-care isn’t selfish, it’s necessary.

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Wellbeing

8 Simple Ways to Recover from Burnout Without Overwhelming Yourself

February 28, 2025
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by Brooke

We’ve talked about lazy girl self-care, 5-minute self-care hacks, and how to practice mindfulness without meditating for hours. But what happens when you’re so physically and emotionally drained that even self-care feels like another thing on your to-do list? Today’ we’re talking about how to recover from burnout.

Burnout isn’t just being tired. It’s the kind of exhaustion that makes everything feel overwhelming. You wake up exhausted, simple tasks feel impossible, and even the things you used to enjoy seem like too much effort.

Maybe you’re a stay-at-home mom with no time to yourself, a student during exams or just someone who’s hit a wall. Either way, burnout doesn’t mean you’re failing—it just means you need to reset.

This is for you if you need a self-care routine but don’t have the energy to start one.

If you need a break but can’t take a full-on self-care day. If you’re running on empty and wondering how to get back to feeling like yourself.

Here’s how to recover from burnout, one tiny step at a time.

Table of Contents

1. Give Yourself Permission to Do Less
2. Hydration, Food, and Rest Come First
3. Find a “Bare Minimum” Self-Care Routine
4. Take a Full Sensory Reset
5. Do Something That Requires Zero Brainpower
6. Move Your Body—Gently
7. Break the “I Should Be Productive” Mindset
8. Plan a Slow, Gentle Reset
Final Thoughts: Recovery Takes Time, And That’s Okay

1. Give Yourself Permission to Do Less

If you’re burnt out, your brain is probably telling you to do more to catch up. Maybe the house is a mess, emails are piling up, or your to-do list is out of control.

But here’s the truth—pushing harder won’t fix burnout.

Let yourself do the bare minimum for a bit. Focus on what’s essential, and let everything else wait.

If all you can do today is drink water, eat something, and put on clean clothes, that’s enough.

Lazy Girl Tip: Lower your standards for a few days. Survival mode is still progress.

2. Hydration, Food, and Rest Come First

Burnout recovery starts with the basics. When your body is depleted, your brain can’t function properly, so start with what you need physically.

Drink some water. Hydration = Energy
Eat something with actual nutrients, even if it’s just toast and peanut butter
Get some sleep, even if it means going to bed embarrassingly early. My bedtime is currently 8pm (life with a 13-month old!)

If your energy is low, try an electrolyte drink or a protein-packed snack to help your body recover faster..

Burnout can wreck sleep and energy levels. Research confirms that recovery is linked to better sleep quality—improving sleep continuity and reducing sleep fragmentation can significantly help with burnout recovery (Ekstedt et al., 2009 ). Also, replenishing nutrients and hydration helps stabilise energy levels.

3. Find a “Bare Minimum” Self-Care Routine

If your usual self-care routine feels overwhelming, scale it way down. You don’t need a full skincare routine or an hour of meditation—just the smallest, easiest version of self-care you can manage.

Skincare: Cleanser, moisturiser, SPF. Everything else is optional
Movement: Stretch while lying in bed, or do a 5-minute walk around the house
Shower: A quick, hot shower reset works wonders for mental exhaustion
Dopamine boost: A feel-good playlist, funny tiktok, or your favourite comfort show

Lazy Girl Tip: A shower steamer turns your basic shower into a mini spa moment with zero effort.

4. Take a Full Sensory Reset

Burnout often means sensory overload—too many screens, too much noise, too much everything. A sensory reset helps calm your nervous system so you can think clearly again.

Reduce screen time even if it’s just a 10-minute break from your phone
Lower the noise—Put on ASMR videos, white noise, or soft music
Change your environment—Step outside, open a window, or switch rooms
Use scent to relax—Try lavender essential oil or a scented pillow spray

Lazy girl tip: If you’re feeling overstimulated, a weighted sleep mask helps block everything out for a mini reset.

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5. Do Something That Requires Zero Brainpower

When you’re burnt out, decision fatigue is real. Your brain is too exhausted to process even simple things, so take a break from thinking and do something mindless.

Colour in an adult colouring book – I’m a big fan of bold colouring books like this one and a good set of alcohol markers makes colouring in feel SUPER satisfying.
Scroll vision board photos for positive energy
Watch comfort TV—no new plots, just familiar vibes (Vampire Diaries or Gilmore girls are personal faves)
Do a 5-minute brain dump in your notes app to clear your head

Lazy Girl Tip: Romanticise the little things.

6. Move Your Body—Gently

I know. When you’re exhausted, exercise is the last thing you want to do. But movement actually helps with burnout by reducing stress hormones and boosting dopamine and serotonin.

The key is to keep it low-effort.

Lie in bed and do gentle stretches
Walk for five minutes—just enough to breathe fresh air
Do a lazy girl workout (like stepping side to side while watching netflix)

Lazy Girl Tip: Bala bangles add resistance to basic movements so you can get a workout without actually working out.

7. Break the “I Should Be Productive” Mindset

To recover from burnout, you need rest, not productivity. But if you’re the type who feels guilty for taking a break, remind yourself:

You don’t need to “earn” rest.
Doing less for a few days won’t ruin your progress.
Healing is productive.

If your brain won’t let go of productivity guilt, reframe your thinking. Instead of “I’m wasting time”, tell yourself “I’m recharging so I can function better later.”

Lazy Girl Tip: Schedule self-care time like a meeting so you actually take it seriously.

8. Plan a Slow, Gentle Reset

Once you feel a little better, do a slow reset to bring yourself back to life—no pressure, just small things to help you feel like yourself again.

A sunday reset to refresh your space
Meal prepping simple, easy foods so future you has one less thing to worry about
Updating your self-care vision board for motivation
Choosing one self-care habit to bring back into your routine

Lazy Girl Tip: Don’t try to fix everything at once. Burnout recovery is a gradual process, not a quick fix.

Low-Effort Self-Care

Want to upgrade your self-care without the stress? This series is all about realistic, low-effort self-care that actually fits into your life—no guilt, no overwhelm, just small changes that make a big difference.

Explore the full Lazy Girl Self-Care Series:

Pick one, start small, and give yourself permission to make self-care easy.

Final Thoughts: Recovery Takes Time, And That’s Okay

If you’re burnt out, you’re not failing—you’re just running on empty. The goal isn’t to bounce back overnight. It’s to slow down, take care of yourself, and give your body and mind time to heal.

So take a deep breath, drink some water, and do one small thing to help yourself today. That’s enough. You’ll soon be able to recover from burnout.

Next up: How to make exercise feel like self-care (not a punishment)—because movement should feel good, not like torture.

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Wellbeing

How to Practice Mindfulness Without Meditating for Hours

February 27, 2025
0 comments
by Brooke

So far in this series, we’ve covered lazy girl self-care, 5-minute self-care hacks, and how to build a self-care routine that actually fits into your life. But let’s talk about how to practice mindfulness—because every self-care guru on the internet swears by it, yet most advice makes it seem like you need to sit cross-legged in silence for an hour every morning.

Not happening.

The good news? Mindfulness doesn’t have to be complicated. It’s not just meditation, and it doesn’t require candles, mantras, or “emptying your mind” (whatever that means).

You can practice mindfulness in seconds, while doing things you’re already doing—like drinking your morning coffee, taking a Sunday reset shower, or walking to the kitchen for another snack.

If you’re tired of mindfulness feeling like another task on your to-do list, this is for you. Here’s how to bring mindfulness into your life—without the effort.

Table of Contents

1. Mindful Hydration: Romanticise Your Water Intake
2. The One-Minute Check-In: No Journaling Required
3. The “Mindful Minute” Trick: Stress Relief in 60 Seconds
4. Mindfulness While Doing Everyday Tasks
5. The “Dopamine Menu” for Mindfulness
6. Mindfulness for Sleep: The Night-time Reset
7. How to Make Mindfulness Stick (Without Trying Too Hard)
Final Thoughts: Mindfulness, But Make It Lazy

1. Mindful Hydration: Romanticise Your Water Intake

Most of us know we should drink more water, but it often feels like a chore. Mindfulness trick? Turn it into a ritual instead of a task.

Try this:

Pour your drink slowly and notice the sound.
Take a sip and actually taste it (yes, even if it’s just water).
Imagine hydrating your body like a wellness queen—because you are.

Lazy Girl Tip: Use a cute water bottle with a straw to make hydration feel more aesthetic and effortless.

2. The One-Minute Check-In: No Journaling Required

You don’t need a full self-care bullet journal to check in with yourself. Try this instead:

Ask yourself: What do I need right now?
Pause for 10 seconds before responding.
Acknowledge whatever comes up—without judgment.

That’s it. No journaling, no deep analysis—just a quick mental reset to help you be more aware of what you need.

Lazy Girl Tip: If you like writing things down, use the Notes app. No fancy journal required. Unless you really want one.

3. The “Mindful Minute” Trick: Stress Relief in 60 Seconds

Overthinking? Feeling stressed? Try this simple 60-second reset:

Breathe in for 4 seconds.
Hold for 4 seconds.
Exhale for 4 seconds.
Repeat until your brain stops yelling at you.

This trick forces you to pause, reset, and lower stress levels fast—perfect for busy moms, or anyone who doesn’t have time for a 30-minute meditation.

Lazy Girl Tip: Do this while waiting for the kettle to boil or before checking your phone in the morning.

4. Mindfulness While Doing Everyday Tasks

The easiest way to practice mindfulness? Stop multitasking for a second and actually pay attention to what you’re doing.

Try this while:

Drinking coffee – Notice the warmth, the taste, the first sip of happiness.
Showering – Focus on the water, the scent of your soap, the feeling of relaxation.
Walking – Feel your steps, notice the air, listen to the sounds around you.
Eating – Chew slowly, actually taste your food (instead of inhaling it like a gremlin).

Lazy Girl Tip: Mindfulness isn’t about doing extra things—it’s about noticing the things you’re already doing.

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5. The “Dopamine Menu” for Mindfulness

If your brain thrives on variety, mindfulness can get boring fast. That’s where a dopamine menu comes in—a list of feel-good activities that help you stay present without doing the same thing every day.

Your dopamine-boosting mindfulness menu might include:

Listening to ASMR videos (instant brain massage).
Doing a 5-minute stretch while focusing on how it feels.
Drinking an iced coffee in total silence (no phone, just vibes).
Looking at vision board photos for motivation.
Taking three slow breaths before checking notifications.

Lazy Girl Tip: Check out this post on how to build a Dopamine menu here!

woman in white shirt and black pants standing on rocky mountain during daytime

6. Mindfulness for Sleep: The Night-time Reset

If your brain refuses to shut up at night, mindfulness can help—without turning bedtime into another “task.”

Try these low-effort night-time mindfulness tricks:

Weighted sleep mask – Blocks out light and forces your brain to chill.
Scented pillow spray – Turns your bed into a self-care spa.
The 5-4-3-2-1 method – Name five things you see, four things you hear, three things you feel, two things you smell, one deep breath.
Dopamine reward – Give yourself a small reward for actually going to bed on time (because discipline needs a dopamine hit, too).

Lazy Girl Tip: Make your bed feel extra inviting so sleep becomes something you look forward to, not just something you have to do.

7. How to Make Mindfulness Stick (Without Trying Too Hard)

Mindfulness isn’t one more thing to add to your to-do list—it’s just about being more present in what you’re already doing.

Here’s how to make it effortless:

Habit stack it – Attach mindfulness to something you already do (e.g., deep breaths while brushing your teeth).
Romanticise it – Light a candle, make your morning drink extra fancy, put on cozy ASMR videos while unwinding.
Make it fun – Mindfulness should feel like a self-care lifestyle, not a chore.

Lazy Girl Tip: If it feels boring or forced, you’re doing too much. Keep it simple.

Low-Effort Self-Care

Want to upgrade your self-care without the stress? This series is all about realistic, low-effort self-care that actually fits into your life—no guilt, no overwhelm, just small changes that make a big difference.

Explore the full Lazy Girl Self-Care Series:

Pick one, start small, and give yourself permission to make self-care easy.

Final Thoughts: Mindfulness, But Make It Lazy

You don’t need hours of meditation to practice mindfulness. Just tiny moments of awareness sprinkled throughout your day can make a huge difference.

Here’s what to do next:

Pick one mindfulness trick and try it today.
Attach it to something you already do.
Let go of the idea that it has to be perfect.

Next up: The Best Self-Care Ideas for When You’re Burnt Out—because sometimes, minimal effort is all you can manage.

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Wellbeing

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

February 27, 2025
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by Brooke

So, we’ve covered lazy girl self-care and how to squeeze in 5-minute self-care hacks when you’re short on time. But what if you want a self-care routine—something that actually makes you feel good without turning into a full-time job? Because let’s be honest, most “self-care routines” online are wildly unrealistic.

If you’ve ever tried to follow a self-care routine that looked something like:

Wake up at 5 AM (nope)
20-step skincare routine (absolutely not)
Journaling, yoga, green juice, meditation (who has time for all that?)
Vision board photos session followed by breathwork (why is self-care starting to feel like a full-time job?)

…then you already know the problem isn’t self-care—it’s the pressure to do too much.

So, let’s ditch the all-or-nothing mindset and build a self-care routine that works for your actual life. One that you can stick to, even on the busiest days.

Table of Contents

1. Start with the Bare Minimum (Because That’s All You Actually Need)
2. Use Habit Stacking for Effortless Self-Care
3. Make Self-Care Fit Your Life (Not the Other Way Around)
4. The Secret to Sticking to a Self-Care Routine: Make It Feel Good
5. Stop Trying to Do Everything Every Day
6. Create a “Backup” Self-Care Routine for Low-Energy Days
Final Thoughts: Your Self-Care Routine, Your Rules

1. Start with the Bare Minimum (Because That’s All You Actually Need)

Forget the idea that self-care has to be some grand, time-consuming ritual. If your self-care lifestyle currently consists of drinking coffee and hoping for the best, let’s build from there.

Here’s what a basic self-care routine actually needs:

Hydration – Because water is life.
Sleep – You function better when you’re not running on fumes.
Movement – Not the gym, unless you love it. A 5-minute stretch counts.
Skincare Staples – Cleanser, moisturiser, SPF. Everything else is optional.
One tiny habit that makes you happy – A quick dopamine-boosting win.

Lazy Girl Tip: Start small. Trying to overhaul your whole routine overnight? Disaster waiting to happen.

2. Use Habit Stacking for Effortless Self-Care

If you struggle with self-care consistency, you’re not lazy—you just need a system. That’s where habit stacking comes in. Something I picked up from Atomic Habits by James Clear (check it out here!)

How it works:

Attach a new habit to something you already do so you don’t forget.
Make it stupidly easy so there’s no excuse.

Here are some self-care habit stacking ideas:

While making coffee → Drink a glass of water.
Before brushing your teeth → Do a 30-second stretch.
Before checking your phone in the morning → Take three deep breaths.
While watching TV → Use a hydrating face mask or do a mini stretch.

Lazy Girl Tip: The less you have to think about self-care, the easier it is to stick to.

3. Make Self-Care Fit Your Life (Not the Other Way Around)

Some people love journaling, long walks, and Pinterest-worthy Sunday reset routines. If that’s not your vibe, that’s fine.

Your self-care routine should match your personality, schedule, and energy levels.

Need ideas? Try these:

For busy mums: A 5-minute shower reset while the baby naps.
For night owls: Swap the 5 AM routine for a relaxing evening routine instead.
For productivity queens: Block out self-care time like a meeting (yes, literally schedule it).
For lazy girl energy: Multitask self-care—stretch while scrolling, journal in your Notes app, or turn skincare into a mini self-care day.

Lazy Girl Tip: Your self-care should be as effortless as possible. If it feels like a chore, you’re doing it wrong.

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4. The Secret to Sticking to a Self-Care Routine: Make It Feel Good

Most people quit routines because they’re boring or too much effort. The fix? Make it feel rewarding from the start.

Here’s how:

Dopamine first. Do something instantly rewarding before harder tasks.
Romanticise it. Light a candle, use a cute water bottle, play chill music—whatever makes it feel extra.
Make it tiny. A 30-second self-care habit is easier to keep than a 30-minute one.

Lazy Girl Tip: The more enjoyable self-care feels, the more likely you are to stick with it.

**5. Stop Trying to Do Everything Every Day**

You do not need to do every self-care habit every single day—that’s how you burn out. Instead, rotate them.

Try this:

Daily: The bare minimum habits (hydration, movement, skincare, sleep).
Weekly: One bigger self-care activity (a bath, a solo coffee date, a Sunday rest day).
Monthly: A full reset—declutter, refresh your self-care vision board, plan a maintenance day.

Lazy Girl Tip: You don’t have to do everything—just enough to feel good.

6. Create a “Backup” Self-Care Routine for Low-Energy Days

Not every day is a high-energy, thriving girl-boss kind of day. Sometimes, you’re sick, burnt out, on your period, or just over it. That’s where your backup self-care routine comes in.

On days when doing the bare minimum feels like too much, try this:

Drink any liquid (yes, coffee counts).
Take one deep breath before doomscrolling.
Lay in bed and do a 5-minute meditation (aka close your eyes and pretend to meditate).
Use a face mist or lip balm—hydration is hydration.
Get out of your PJ’s, put on comfy clothes and let that be enough.

Lazy Girl Tip: Self-care doesn’t have to be perfect—it just has to happen.

Low-Effort Self-Care

Want to upgrade your self-care without the stress? This series is all about realistic, low-effort self-care that actually fits into your life—no guilt, no overwhelm, just small changes that make a big difference.

Explore the full Lazy Girl Self-Care Series:

Pick one, start small, and give yourself permission to make self-care easy.

Final Thoughts: Your Self-Care Routine, Your Rules

You don’t need a 20-step self-care routine to take care of yourself. Just a few simple habits that fit into your life.

Here’s what to do next:

Pick one self-care habit to try today.
Habit stack it onto something you already do.
Let go of the guilt—self-care is meant to help, not stress you out.

Next up: How to Practice Mindfulness Without Meditating for Hours—because self-care should feel good, not like homework.

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Wellbeing

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

February 26, 2025
0 comments
by Brooke

In case you missed it, last time we covered lazy girl self-care—the kind that doesn’t involve a full self-care day or an elaborate self-care routine that takes hours. Because let’s be real, most of us are too busy, too tired, or just can’t be bothered to turn self-care into a full-time job.

But what if I told you that you can feel better in just five minutes?

No, really.

This isn’t one of those “just wake up at 5 AM and journal for an hour” type of situations. These are quick, no-effort, dopamine-boosting, energy-lifting self-care hacks that fit into your life without requiring extra brainpower.

Perfect if you’re a stay-at-home mom, a busy student or just someone who barely has time to breathe.

So, if you’ve ever thought “I don’t have time for self-care”—this is for you.

Table of Contents

1. Do Absolutely Nothing for 5 Minutes
2. Hydrate (With a Fun Drink, Obviously)
3. Quick Dopamine Hits for Instant Positive Energy
4. The Ultimate 5-Minute Skin Refresh
5. Stretch Like a Cat (Seriously, It Works)
6. The “I Don’t Have Time for Exercise” Workout
7. Create a Quick Self-Care Vision Board
8. The 5-Minute Shower Reset
9. Write Down One Win from Today
Final Thoughts: Self-Care Hacks in 5 Minutes Flat

1. Do Absolutely Nothing for 5 Minutes

Yes, this is real advice. Sometimes, the best self-care is just stopping for a second. No phone, no emails, no thinking about your endless to-do list. Just sit, breathe, and exist.

Lazy Girl Tip: If your brain won’t shut up, try box breathing—inhale for 4, hold for 4, exhale for 4, hold for 4. It forces you to slow down and instantly lowers stress.

Incorporating short mindfulness practices into your daily routine can significantly enhance your mental health. Even brief sessions can reduce stress, improve focus, and boost overall well-being. For more insights, check out this article.

2. Hydrate (With a Fun Drink, Obviously)

You already know that hydration = instant glow-up, but plain water can feel a bit… meh.

Make it fun with flavoured water, herbal tea, or a classic: an iced matcha or collagen drink for a little extra self-care flex.

Lazy Girl Tip: Get a cute water bottle with a straw—because somehow, drinking from a straw makes you weirdly more likely to actually hydrate.

3. Quick Dopamine Hits for Instant Positive Energy

Feeling meh? Hit your dopamine menu (or make one if you haven’t already—here’s how: Create Your Own Dopamine Menu).

Need ideas? Here are instant mood-boosters:

Put on your favourite song and dance like no one’s watching.
Change into clean pyjamas for peak luxury vibes.
Scroll vision board photos
Blast a Friday night hype song, even if it’s Tuesday.
Sip on an aesthetic iced coffee and pretend you have your life together.

Lazy Girl Tip: Self-care isn’t deep—sometimes, it’s just doing tiny things that make you smile.

4. The Ultimate 5-Minute Skin Refresh

If you don’t have time for a full self-care routine, this is basic but effective:

Cleanse – Because washing your face actually helps.
Moisturise – Your skin needs it. Just trust me.
SPF – Even if you’re inside. Even if it’s cloudy. Just do it.

Lazy Girl Tip: Grab a tinted SPF moisturiser and kill two birds with one stone—hydration, sun protection, and a subtle glow-up in one step.

5. Stretch Like a Cat (Seriously, It Works)

Sitting all day? Feeling stiff? A 5-minute stretch can change your entire mood.

Neck rolls for tension relief.
Arm stretches to open up tight shoulders.
Leg stretch (or just point and flex your toes if you’re feeling extra lazy).

Lazy Girl Tip: Do this while watching TV for an effortless health win.

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6. The “I Don’t Have Time for Exercise” Workout

No time? No problem. Try this zero-equipment, 5-minute movement boost:

March in place (1 min)
Wall sit (1 min)
Seated toe taps (1 min)
Standing stretch (1 min)
Deep breaths (1 min)

Lazy Girl Tip: Strap on Bala Bangles for a sneaky resistance boost.

7. Create a Quick Self-Care Vision Board

Open Pinterest, Notes app, or an actual notebook and list things that make you feel good. Could be big goals or tiny things like “hot showers” or “scented candles.”

Lazy Girl Tip: Save a Sunday reset inspo board with self-care ideas so you don’t have to think about it next time.

8. The 5-Minute Shower Reset

Some days, self-care is just taking a hot shower and pretending you’re in a spa.

For an instant Korean shower routine glow-up, try:

Body scrub for baby-soft skin.
Hair mask for a little extra self-care flex.
Cold water blast at the end for a mood and circulation boost.

Lazy Girl Tip: A luxury body scrub turns your basic shower into a full self-care lifestyle moment.

9. Write Down One Win from Today

Doesn’t matter how small—just one thing you did right today.

Even if it’s “I drank water” or “I got out of bed even though I didn’t want to”.

Lazy Girl Tip: Keep a self-care bullet journal with tiny wins. It builds self-confidence and positive energy over time.

Low-Effort Self-Care

Want to upgrade your self-care without the stress? This series is all about realistic, low-effort self-care that actually fits into your life—no guilt, no overwhelm, just small changes that make a big difference.

Explore the full Lazy Girl Self-Care Series:

Pick one, start small, and give yourself permission to make self-care easy.

Final Thoughts: Self-Care Hacks in 5 Minutes Flat

You don’t need hours of free time or a full self-improvement plan to take care of yourself. Just 5 minutes here and there can change your mood, boost your energy, and make life feel a little easier.

Here’s what to do next:

Pick one of the quick self-care hacks and try it today.
Save this self-care list for when you need a boost.
Let go of the guilt—5 minutes is enough.

Next up: How to Create a Self-Care Routine That You Actually Stick To—because self-care only works if it fits into your life!

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Wellbeing

7 Lazy Girl Self-Care Hacks: How to Feel Better with Minimal Effort

February 26, 2025
0 comments
by Brooke

Look, we all know self-care is important, but who actually has the time (or the energy) to spend hours on elaborate skincare routines, morning meditations, or journaling under the full moon while sipping matcha?

Not me. And I’m guessing, not you either.

Good news: self-care doesn’t have to be a full-time job. It doesn’t have to be fancy, expensive, or involve making a 45-minute trip to a yoga studio where everyone drinks green juice and pretends to love kale.

It just has to be something that makes you feel a bit more human—and it needs to fit into your life without sucking up all your time and motivation.

So, let’s talk about lazy girl self-care—the kind that actually works without requiring Olympic levels of effort. This is your boss motivation list to get yourself back on track, even if you’re a busy mom, a student, or just completely over everything.

Table of Contents

1. Drop the All-or-Nothing Mindset
2. Hydration, But Make It Fun
3. Sleep: The Most Underrated Form of Self-Care
4. Do the Bare Minimum for Your Skin (and Feel Amazing Anyway)
5. Move Your Body (Without Calling It a Workout)
6. Dopamine Boosts That Take Less Than a Minute
7. Treat Yourself Like You Would Your Best Friend
Final Thoughts: Self-Care Shouldn’t Feel Like a Chore

1. Drop the All-or-Nothing Mindset

First things first: self-care isn’t an all-or-nothing game. You don’t need to have a perfect 10-step basic skin care routine or dedicate two hours a day to journaling your feelings.

Some days, self-care is a full-blown DIY home spa night with face masks, fluffy dressing gowns, and candles that smell like a Scandinavian forest.

Other days, it’s remembering to drink water before coffee so you don’t feel like a dehydrated raisin.

Both count.

If you need a little boost, make a self-care vision board with some vision board photos that inspire a healthy lifestyle—whether that’s a spa day, a stack of good books, or just a picture of someone drinking water like they actually enjoy it.

Lazy Girl Rule #1: Doing something is always better than doing nothing.

2. Hydration, But Make It Fun

Water is boring. There, I said it.

But dehydration makes you feel like a zombie, and it’s the easiest fix on this list.

Here’s how to actually drink more water without forcing yourself:

Get a fancy water bottle. Weirdly motivating.
Add fruit or a splash of juice.
Set a phone reminder that says something dramatic like, “Drink water or perish.”

And if you want to feel extra aesthetic, try making your own DIY self-care recipes for infused water. Hydration, but make it girly.

Lazy Girl Rule #2: If you wouldn’t forget your morning coffee, don’t forget your water.

woman in white crew neck shirt drinking water

3. Sleep: The Most Underrated Form of Self-Care

I know, I know. You’ll go to bed earlier… right after this one last scroll through TikTok and “how to get my life together” reels.

But here’s the thing—sleep is self-care in its easiest form. You literally have to do nothing, and yet, it improves your mood, energy, skin, and metabolism without you lifting a finger.

So, let’s fix your sleep hygiene the lazy way:

Dark room, no distractions. You don’t need blue light blasting into your retinas at midnight.
Cosy evening ritual. A hot drink, a book, or some comfort TV (Gilmore Girls, anyone?).
Ditch the guilt. Early bedtime equals elite-level self-care.

If you struggle with sleep, a self-care routine before bed can make all the difference. Keep it basic—shower, skincare, no screens. Done.

Lazy Girl Rule #3: Prioritise sleep like it’s your full-time job.

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4. Do the Bare Minimum for Your Skin (and Feel Amazing Anyway)

If your skincare routine currently consists of occasionally washing your face when you remember, congratulations, you’re already halfway there.

You don’t need 17 serums or a bathroom shelf that looks like a science lab. Stick to the three essentials, and you’re golden:

Cleanser – Because washing your face with just water doesn’t count. Find one that suits your skin type and actually use it.
Moisturiser – Keeps your skin happy and hydrated. Bonus points if it makes you feel like a dewy goddess.
SPF – Non-negotiable. Protect your skin like it’s your full-time job. Get a moisturiser with SPF to combine two steps into one, or grab a tinted one for an easy summer glow. I love this one by CeraVe!

Everything else—toners, serums, essences, and face mists—is optional. If you love them, great. If they overwhelm you, skip them.

Basic doesn’t mean bad—it means efficient.

Lazy Girl Rule #4: Keep it stupidly simple.

5. Move Your Body (Without Calling It a Workout)

Exercise is great. It boosts your mood, helps with stress, and gives you those smug I’ve got my life together vibes.

But forcing yourself into hardcore workouts when you can barely be bothered to put socks on?

Not happening.

Let’s make movement fun and effortless:

Walk and talk. Ring your girlfriends, have a gossip, and rack up your steps.
Dance around the kitchen. Two songs equals five minutes of cardio. Sorted.
Lazy girl gym alternative. Stretch in bed, squat while brushing your teeth, do a couple of lunges while waiting for the kettle to boil.

If you’re postpartum or having a sick day, gentle stretching can work wonders for feeling refreshed.

Lazy Girl Rule #5: If it feels like a chore, you’re doing it wrong.

6. Dopamine Boosts That Take Less Than a Minute

Some days, self-care is just doing something tiny that makes your brain happy.

Here are instant mood-boosters for when you feel meh:

Listen to an upbeat song you love.
Eat a piece of dark chocolate.
Step outside for fresh air and sunlight.
Watch a funny video or meme.
Try a new scent (essential oils, perfume, coffee beans).
Write down three things you’re grateful for.
Text a friend something kind or funny.
Do a quick 5-minute tidy-up.

For an extra touch, add a self-care bullet journal to track these moments—nothing fancy, just a quick list of what makes you feel good.

Want an easy way to boost your mood on demand? A dopamine menu is your personalised cheat sheet for instant feel-good moments. From quick wins to cosy self-care, it’s self-care without the overthinking. Learn how to create yours!

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

Lazy Girl Rule #6: Self-care doesn’t have to be deep. Sometimes, it’s just doing little things that make you smile.

7. Treat Yourself Like You Would Your Best Friend

You wouldn’t let your best friend run on three hours of sleep, eat crisps for dinner, and speak to herself like a trash goblin, so stop doing it to yourself.

Talk to yourself like someone you love. Be nice to yourself. Give yourself permission to rest without guilt.

Lazy Girl Rule #7: If you wouldn’t say it to your friend, don’t say it to yourself.

Low-Effort Self-Care

Want to upgrade your self-care without the stress? This series is all about realistic, low-effort self-care that actually fits into your life—no guilt, no overwhelm, just small changes that make a big difference.

Explore the full Lazy Girl Self-Care Series:

Pick one, start small, and give yourself permission to make self-care easy.

Final Thoughts: Self-Care Shouldn’t Feel Like a Chore

You don’t need an elaborate self-care lifestyle. You just need small, feel-good habits that fit effortlessly into your life.

Hydrate, but make it fun.
Sleep like it’s your job.
Move in ways that don’t feel like punishment.
Take dopamine hits where you can.
Be nice to yourself. Seriously.

Self-care isn’t about being perfect. It’s about doing what you can, with what you have, without making life harder than it needs to be.

And if you needed permission to embrace lazy girl self-care—you’ve got it. Now go drink some water and put on a face mask.

You deserve it.

Next up: The Best 5-Minute Self-Care Hacks for Busy Women—because self-care doesn’t have to take hours to make a difference!

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GLP-1 Tips

5 Tips for Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining

February 20, 2025
0 comments
by Brooke

So, you’ve been riding the GLP-1 wave—whether it’s Zepbound, Mounjaro, or Wegovy—and now, you’re thinking about life after coming off GLP-1. Maybe your prescription is ending, maybe you’ve hit your goal weight, or maybe you just want to see if you can keep the weight off without it.

But let’s be real—the fear of regaining weight is real. You don’t want to undo all your hard work, and you definitely don’t want to end up in that vicious cycle of losing and gaining all over again. (We’ve all been there!)

The good news? You CAN maintain your weight after GLP-1—as long as you have a solid plan.

This isn’t about going back to old habits or relying on willpower alone. It’s about keeping the results you worked so hard for while enjoying food, movement, and life.

Let’s talk about exactly how to transition off GLP-1s without losing control.

Table of Contents

1. Understand What Changes When You Stop GLP-1s
2. Keep Eating Like You’re Still on GLP-1
3. Control Hunger Without Overeating
4. Keep Moving to Maintain Your Metabolism
5. Avoid the “All or Nothing” Trap
Final Thoughts: You’re in Control!

1. Understand What Changes When You Stop GLP-1s

First things first—your body WILL change once you stop taking GLP-1 medications. The trick is to expect it, prepare for it, and have a strategy in place so it doesn’t throw you off track.

Here’s what happens when you come off GLP-1s:

Your appetite will increase. The hunger suppression fades, and you may feel hungrier than you’ve been in months.
Digestion speeds up. No more slow gastric emptying—this means food moves through your system faster.
Weight fluctuations happen. A little water weight gain is normal, but this doesn’t mean you’re regaining fat.
Energy levels may shift. Some people feel more energetic, while others take time to adjust.

The key? Don’t panic. These changes are normal, and with the right plan, you can maintain your results without stressing over every meal.

2. Keep Eating Like You’re Still on GLP-1

One of the biggest mistakes people make? Going back to old eating habits too quickly.

The habits you built on GLP-1 meds—like eating more protein, controlling portions, and focusing on nutrient-dense foods—are exactly what will help you keep the weight off.

Stick to these principles:

Prioritise protein. Protein keeps you full, prevents muscle loss, and stabilises blood sugar. Think chicken, eggs, Greek yoghurt, tofu, or protein shakes (perfect for a GLP-1 breakfast idea).
Eat high-fibre foods. Fibre helps with satiety and digestion. Load up on berries, leafy greens, oats, and chia seeds.
Plan your meals. Whether it’s a Medi Eats Meal Plan, Beyond Diet Meal Plan, or Trizepitide Diet, the key is to have a structure so you don’t fall into mindless snacking.
Hydrate! Just because the medication isn’t slowing digestion anymore doesn’t mean you can skimp on water.

3. Control Hunger Without Overeating

When you stop taking GLP-1s, you might feel hungrier than usual—and that’s normal. But just because you feel hunger doesn’t mean you need to panic eat everything in sight.

How to manage hunger post-GLP-1:

✔ Slow down your meals. Your stomach isn’t used to handling larger portions yet—give it time. Eat mindfully, chew slowly, and give your body a chance to recognise fullness.

✔ Use volumetrics eating. Think high-fibre, high-water foods like soups, salads, and stir-fries to feel full without overeating. I have a whole post on volume eating here!

✔ Focus on whole foods over ultra-processed ones. Highly processed foods (think crisps, sugary cereals, and fast food) can spike your hunger and cravings, making it harder to listen to real hunger cues. Instead, stick to nutrient-dense, whole foods like lean proteins, fibre-rich veggies, and healthy fats to keep you satisfied for longer.

✔ Follow the 80/20 rule. 80% whole, nutrient-dense foods, 20% flexibility. This way, you fuel your body well while still enjoying treats in moderation—because let’s be honest, life without a bit of chocolate isn’t fun!

✔ Eat high-protein snacks. Keep hunger at bay with Greek yoghurt, boiled eggs, cottage cheese, or a handful of nuts. High-protein foods help regulate appetite and prevent muscle loss post-GLP-1.

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4. Keep Moving to Maintain Your Metabolism

Your metabolism naturally slows down when you lose weight—but you can keep it strong by staying active.

The best exercises for maintaining weight loss:

Strength training (2-3x per week). Keeps your metabolism high and prevents muscle loss.
Daily movement. Walking, yoga, or even a simple at-home workout helps keep your body engaged.
Low-impact cardio. Swimming, cycling, or incline walking—nothing extreme, just consistent movement.

Pro tip: If you’re working at a desk all day, consider a walking pad to keep your steps up effortlessly.

5. Avoid the “All or Nothing” Trap

One of the biggest dangers after stopping GLP-1 medications? Falling into the all-or-nothing mindset.

You might think:

“Well, I’m not on the medication anymore, so I’ll just eat whatever.”
“I gained 2lbs, so I’ve already failed.”
“If I’m not losing weight, what’s the point of trying?”

STOP.

Sustainable weight loss isn’t about perfection—it’s about consistency.

Here’s how to stay on track:

Accept that weight fluctuates. A couple of pounds up or down is NORMAL.
Keep tracking habits, not weight. Focus on protein intake, movement, hydration, and sleep.
Don’t quit healthy habits just because you’re off the meds. The medication helped, but you did the work—and you can keep doing 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!

Want better results from your GLP-1 meds?

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

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

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

Tap here to learn more and grab your bundle

Final Thoughts: You’re in Control!

Coming off GLP-1 medications doesn’t mean you’re doomed to regain weight. With the right habits, you can maintain your results long-term—without stressing over every bite.

Your Post-GLP-1 Action Plan:

Keep eating protein-rich, high-fibre meals to stay full.
Manage hunger with structured meals and smart snacks.
Stay active with strength training and daily movement.
Avoid the all-or-nothing mindset—small habits matter.
Plan ahead so you don’t fall into old eating patterns.

This is the final post in my GLP-1 weight loss series, and I hope you’ve found these guides helpful in making your journey easier, more sustainable, and—most importantly—successful!

Whether you’re just starting, in the middle of your journey, or transitioning off, remember: you’re in control, and small, consistent habits will always win in the long run.

Before you go, don’t forget to download your FREE GLP-1 Success Checklist to keep everything on track! Just sign up for my newsletter, and I’ll send it straight to your inbox. ✅ Sign up here!

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GLP-1 Tips

5 Ways to Combat Side Effects on GLP-1 Medications: What’s Normal & How to Manage Them

February 19, 2025
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by Brooke

So, you’ve started GLP-1 medications like Zepbound, Mounjaro, or Wegovy, and now your body is… confused. One minute you’re losing weight effortlessly, the next you’re googling ‘Why do I feel like a nauseous potato?’. Here’s the deal—GLP-1 meds work, but they come with a few side effects.

The key to thriving on them (and not just surviving) is knowing what’s normal, what’s fixable, and what needs serious attention.

Good news? Most of the annoying side effects fade over time—and I’ve got all the best tips, tricks, and GLP-1-friendly meals to help you manage them like a pro.

Let’s dive in.

Table of Contents

1. Nausea: The Uninvited Guest
2. Digestive Drama: Bloating, Constipation, and… the Opposite
3. Fatigue: When Naps Feel Mandatory
4. Appetite Changes: Why Am I Suddenly Full After Two Bites?
5. Muscle Loss: Don’t Let the Scale Fool You
Final Thoughts: You’ve Got This!

1. Nausea: The Uninvited Guest

Ah, nausea—classic GLP-1 side effects. It’s like your stomach suddenly decided to boycott food just as you started planning your Losing Weight Menu Plan.

Why it happens:

GLP-1 meds slow digestion, which helps you feel fuller for longer. Great for portion control, not so great when your stomach feels like it’s staging a protest.

red and white ice cream on clear glass container

How to fix it:

Start with small, protein-packed meals – Think GLP-1 breakfast ideas like Greek yoghurt, eggs, or a vegan protein smoothie. Big meals = bad idea.
Avoid greasy or spicy foods – Your stomach is delicate right now. Maybe don’t challenge it to a hot wings contest.
Sip ginger tea or lemon water – Classic nausea remedies for a reason!
Eat slowly – You’re not in a race. Small bites, chew well, and don’t chug drinks while eating.

Pro tip: Focus on gentle, nutrient-dense foods that won’t upset your stomach. I have a couple of meal plans that would be great for this:

2. Digestive Drama: Bloating, Constipation, and… the Opposite

Your stomach on GLP-1 meds is basically unpredictable. One day you’re fine, the next you’re googling ‘How to speed up digestion’ while drinking your third coffee.

Why it happens:

Because GLP-1s slow down digestion, food moves through you at a more leisurely pace. Sometimes that means bloating and constipation, other times, well… let’s just say you won’t need that extra fibre supplement.

How to fix it:

Hydrate like your weight loss depends on it (because it does). Your body needs more water than usual now.
Up your fibre intake—but gradually. Try chia seeds, leafy greens, or oats to keep things moving.
Try magnesium or a probiotic. If your digestion is sluggish, these can help.
Avoid sugar alcohols. If you’ve been snacking on “sugar-free” treats and now your stomach sounds like a horror movie soundtrack, this might be why.

Meal idea: A simple GLP-1 diet recipe like chia pudding with almond milk and berries is a great way to get in fibre without upsetting your stomach.

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3. Fatigue: When Naps Feel Mandatory

If you’re suddenly feeling like a permanently exhausted pigeon, you’re not alone. GLP-1s can mess with your energy levels at first, especially if you’re eating significantly less than before.

Why it happens:

Your body is adjusting to a lower calorie intake.
Blood sugar levels are stabilising—good for health, but can leave you feeling sluggish at first.
You might not be getting enough protein or essential nutrients.

How to fix it:

Eat enough protein! Try high-protein GLP-1 meal ideas like cottage cheese or tofu stir-fry.
Balance your carbs. Whole grains, fruits, and slow-digesting carbs will give you steady energy.
Move your body (gently). A short walk or stretching session can help fight fatigue.
Prioritise sleep. You’re going through changes—treat your body kindly!

4. Appetite Changes: Why Am I Suddenly Full After Two Bites?

This is why GLP-1 meds work—your appetite drops massively. But if you’re struggling to eat enough to keep up energy levels and muscle mass, that’s a problem.

How to fix it:

Eat smaller meals more frequently. Don’t force huge meals—snack smart instead.
Focus on protein and healthy fats. Think avocado toast with eggs, Greek yoghurt with nuts, or a small salmon salad.
Try liquid nutrition. A smoothie with protein, nut butter, and berries is an easy way to get in nutrients without feeling overly full.

5. Muscle Loss: Don’t Let the Scale Fool You

Yes, you’re losing weight, but not all weight loss is good. If you’re losing muscle instead of just fat, you’ll feel weaker and your metabolism will slow down.

How to fix it:

Eat enough protein. Aim for at least 100g+ per day, depending on your needs. Semaglutide food ideas include lean meats, fish, tofu, and cottage cheese.
Strength train! No, you won’t get bulky. Lifting weights or doing resistance exercises helps keep your metabolism strong.
Space out protein intake. A GLP-1 meal recipe like a high-protein smoothie for breakfast, a chicken salad for lunch, and grilled fish for dinner will keep your muscles happy.

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!

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Final Thoughts: You’ve Got This!

Yes, GLP-1 meds can come with a few side effects, but most side effects are temporary and manageable. The key is to listen to your body, adjust your meals, and keep moving forward.

Here’s your action plan:

Manage nausea with small, protein-rich meals.
Stay hydrated and eat fibre to avoid digestive issues.
Get enough protein and carbs to fight fatigue.
Keep meals small but nutrient-dense if your appetite is low.
Lift weights and prioritise protein to preserve muscle.

📌 Next up: Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention – because weight loss is great, but keeping your muscle is even better! 🚀

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