mental health

  • Pilates

    16 Mental Health Benefits of Pilates (That’ll Have You Rolling Out Your Mat ASAP)

    In the last post, we covered how Pilates improves your core strength (check it out here, if you haven’t already!). But did you know that it’s also an absolute game-changer for your mental health?

    Yep, Pilates isn’t just about toning up—it’s about clearing your mind, banishing anxiety, and helping you feel calm, confident, and in control.

    So if you’re feeling overwhelmed, stressed, or just need a solid mood boost, here’s why Pilates needs to be part of your life ASAP.

    Table of Contents

    1. Smashes Anxiety Like a Boss

    Pilates is the ultimate stress-buster. When life feels chaotic and your brain won’t shut up, Pilates forces you to slow down and focus.

    The rhythmic movement and controlled breathing activate your parasympathetic nervous system—basically, your body’s natural chill-out mode.

    Instead of spiralling into anxious thoughts, you’re laser-focused on nailing that workout or holding that plank just a little longer. It’s meditation in motion—and way more fun than sitting still (sometimes).

    The Science-y Stuff:

    2. Cuts Cortisol (a.k.a. the Stress Hormone)

    Cortisol is that pesky stress hormone that wreaks havoc on your body and your mental health.

    When it’s too high, you feel wired, irritable, and exhausted. Pilates swoops in like a hero, lowering cortisol levels while gently torching fat and strengthening your muscles.

    The Science-y Stuff:

    Pilates improves stress regulation and helps balance hormones associated with stress and anxiety (Kim, Shim, & Han, 2019).

    3. Works Like Active Meditation

    If sitting cross-legged and chanting “Om” isn’t your thing, no worries—Pilates is basically moving meditation.

    Every lift, stretch, and breath keeps you fully present, helping you escape the never-ending mental to-do list.

    That mindfulness means you’re not just going through the motions—you’re tuning in to your body, your breath, and your strength.

    And that? That’s where the magic happens.

    The Science-y Stuff:

    Pilates enhances mindfulness, reducing stress and promoting overall well-being (Caldwell et al., 2013).

    woman in black tank top and black leggings lying on black floor

    4. Boosts Endorphins Without Exhaustion

    We all love that post-workout high, but let’s be real—some workouts leave you feeling shattered. Pilates gives you that endorphin rush without the exhaustion.

    It’s a low-impact, high-reward way to feel fantastic without needing a two-hour nap afterward.

    So if you want to boost your mood without dripping in sweat, a Pilates workout routine for beginners is exactly what you need.

    The Science-y Stuff:

    A study found that Pilates increases positive mood and energy levels without the extreme fatigue associated with high-intensity exercise (Fleming & Herring, 2018).

    5. Improves Focus & Mental Clarity

    Pilates demands precision, coordination, and concentration. You can’t be mentally planning dinner when you’re trying to engage your deep core muscles or perfect a floor Pilates exercise.

    This laser focus carries over into your daily life—helping you stay sharp, alert, and on top of your game.

    Whether you’re tackling a work project or just trying to remember where you put your keys, Pilates trains your brain to be fully present and engaged.

    The Science-y Stuff:

    Pilates has been linked to improved cognitive function and attention span (Memmedova, 2015).

    6. Helps You Sleep Like a Baby

    Struggle to switch off at night? Pilates relaxes your body, calms your nervous system, and releases tension, making it the perfect pre-bedtime routine.

    A few gentle Wall Pilates exercises for beginners can loosen tight muscles, reduce stress, and set the stage for deep, restorative sleep. Bonus points if you follow it up with a warm bath and a cosy book.

    The Science-y Stuff:

    A randomised controlled trial found that Pilates significantly improves sleep quality, reducing disturbances and increasing deep sleep duration (Aibar-Almazán et al., 2019).

    7. Strengthens Your Mind-Body Connection

    Ever feel disconnected from your own body? Pilates changes that. It teaches you to move with intention, listen to what your body needs, and appreciate how strong you truly are.

    Over time, this awareness spills over into everything—how you sit, how you stand, how you carry yourself, and even how you eat. It’s a full lifestyle shift that makes you more in tune with your health and happiness.

    The Science-y Stuff:

    Pilates is a mind-body practice that enhances body awareness and mindfulness, improving both physical and mental health (Caldwell et al., 2013).

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    mental health pilates and yoga

    8. Stops Negative Self-Talk in Its Tracks

    That inner voice that tells you you’re not strong enough, not fit enough, not flexible enough? Pilates shuts it up real quick.

    Every time you hold a plank a little longer, master a new move, or complete a beginner Pilates workout, you prove to yourself that you CAN do hard things. And that, my friend, is a confidence boost like no other.

    The Science-y Stuff:

    Studies show Pilates increases self-esteem and positive self-perception, helping to combat negative thinking patterns (Meikis, Wicker, & Donath, 2021).

    9. Encourages You to Celebrate Small Wins

    Pilates isn’t about perfection—it’s about progress. And that’s a mindset shift that changes everything.

    Whether you’re holding a pose for five seconds longer or finally feeling stable in a side plank, every little improvement is worth celebrating.

    This teaches you to appreciate small wins in every part of life.

    The Science-y Stuff:

    Pilates promotes a mindset of progress over perfection, which has been linked to improved mental resilience and satisfaction with life (Kim, Shim, & Han, 2019).

    10. Builds Emotional Resilience

    Life throws curveballs. Pilates teaches you how to breathe through challenges, find balance, and keep pushing forward—not just in your workout, but in life.

    That ability to stay steady, even when things feel tough, is one of the most underrated benefits of Pilates. You’re not just getting physically strong—you’re becoming mentally unshakable.

    The Science-y Stuff:

    Pilates has been found to help regulate emotions and improve coping strategies in stressful situations (Fleming et al., 2020).

    mental health

    11. Helps You Release Stored-Up Tension

    Stress gets trapped in your shoulders, neck, and lower back. Pilates releases that tension while strengthening your muscles, so you’re not just stretching—you’re building strength where you need it most.

    Regular Pilates workouts will have you moving more freely, standing taller, and feeling lighter in both body and mind.

    The Science-y Stuff:

    Regular Pilates training has been shown to reduce muscle tension, particularly in the shoulders, neck, and back (Bais et al., 2021).

    12. Encourages Better Posture = More Confidence

    Slouching = low energy and low confidence. Standing tall? That’s a power move.

    Pilates strengthens your core, spine, and shoulders, helping you walk taller and own your space.

    And trust me, when your posture improves, so does your self-esteem.

    The Science-y Stuff:

    Pilates significantly improves posture and spinal alignment, which can lead to greater confidence and a positive self-image (Curi et al., 2018).

    13. Gets You Out of Your Head (and Into Your Body)

    If you’re stuck in a loop of overthinking, Pilates gives your brain a break. It forces you to be fully present, shifting your focus from stress to strength.

    By the end of your session, you’ll feel lighter, clearer, and ready to take on whatever life throws at you.

    The Science-y Stuff:

    Pilates has been shown to reduce overthinking and improve mental clarity by focusing attention on movement and breath control (Caldwell et al., 2013).

    14. Supports Fat Burning Without Stressing Your Nervous System

    Unlike extreme workouts that wreck your recovery, Pilates burns fat while keeping your body in balance. It’s gentle but effective, making it the best long-term strategy for sustainable results.

    The Science-y Stuff:

    Pilates has been shown to aid in fat loss while keeping cortisol levels in check, making it a sustainable form of exercise (Gouveia et al., 2021).

    mental health

    15. Fuels Self-Love & Body Positivity

    Pilates isn’t about looking a certain way—it’s about feeling strong and empowered. You’re not punishing your body; you’re celebrating what it can do.

    And that shift? That’s life-changing.

    The Science-y Stuff:

    Studies indicate that Pilates enhances self-acceptance and body appreciation, reducing the pressure to achieve unrealistic body standards (Meikis, Wicker, & Donath, 2021).

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    16. Creates a Sense of Community

    Pilates isn’t just a workout—it’s a movement. Whether you join my 28-day Wall Pilates challenge, or connect with others in a class, you’re part of a supportive, uplifting community.

    And having that accountability and encouragement makes all the difference.

    The Science-y Stuff:

    Group-based Pilates classes foster a strong sense of support and community, which can improve motivation and mental well-being (Kim, Shim, & Han, 2019).

    More Pilates Tips & Workouts You’ll Love

    Ready to take your Pilates journey to the next level? Check out these must-read posts for beginner-friendly workouts, expert tips, and game-changing Pilates advice to help you build strength, improve flexibility, and stay consistent!

    Final Thought: Pilates = Your Mental Health Superpower

    So, here’s the bottom line—Pilates isn’t just exercise, it’s self-care in motion. It’s the key to better mental health, lower stress, and a stronger, more confident you.

    Whether you’re battling anxiety, feeling overwhelmed, or just looking for a way to shake off the day’s chaos, Pilates is there to recentre, recharge, and rebuild your strength from the inside out.

    And the best part? You don’t need fancy equipment, a gym membership, or even a lot of time.

    Pilates helps you tune into your body, quiet the mental noise, and embrace the small victories—like standing taller, sleeping better, and feeling calmer in everyday life.

    So, what are you waiting for? Roll out your mat, take a deep breath, and start moving. Your body, your mind, and your mental health will thank you for it.

    mental health benefits of pilates
  • Wellbeing

    28 Affirmations for February: Embrace Self-Love This Valentine’s Day

    Valentine’s Day is coming, and while the world bangs on about overpriced roses and awkward dinner dates, we’re flipping the script. This February, it’s all about you. That’s right, you gorgeous, radiant human. We’re diving headfirst into self-love, confidence, and living your best 2025 aesthetic life.

    How? With a fabulous wellness vision board and a stash of uplifting affirmations that’ll have you strutting into February feeling like a divine goddess.

    Think pink, think positive, and think you—the main character of your own story.

    Table of Contents

    What’s a Wellness Vision Board, Anyway?

    Picture this: a board covered in all the things you want to achieve, feel, and attract. Your vision board is like your personal Pinterest but IRL.

    It’s not just about sticking random pictures and quotes onto a board; it’s about creating a vibe. An aesthetic that screams, “I’m here, I’m fabulous, and I’m manifesting greatness.”

    Here’s the magic:

    • Visualisation helps you focus on your goals.
    • It keeps your daily motivation flowing.
    • And it’s a cheeky reminder to chase your dreams (even when Netflix is calling).

    How to Create a Wellness Vision Board That’s So You

    Step 1: Reflect On Your Goals

    Think about what you want more of in 2025. Confidence? Happiness? A banging playlist for your 5am workouts? Jot it down. Your goals can be big, small, or as pink and fluffy as your dream coquette aesthetic.

    Pro Tip: Don’t hold back. This is your time to dream big—like, “I am attracting divine energy and success” big.

    Want even more ways to boost your self-love this February? After creating your gorgeous wellness vision board and embracing those uplifting affirmations, why not explore some simple yet powerful tips to make your life even more enjoyable? Check out my post on 15 Happiness Tips—because a little extra joy goes a long way!

    Check it out here!

    Step 2: Gather Your Supplies

    You’ll need:

    • Magazines (or printables because let’s be real, who buys magazines anymore?).
    • Scissors, glue, markers.
    • A board (or just a big piece of paper).
    • A solid playlist of dance affirmations to keep the vibe high.

    Step 3: Choose Your Theme

    For February, let’s focus on femininity, self-love, and confidence. Think soft pinks, positive quotes, and all the feminine energy you can squeeze onto a board.

    Ideas to include:

    • Pictures of healthy mindset wallpapers and calming visuals.
    • Motivational quotes for self-confidence, like “Be the woman you’d look up to.”
    • Affirmations like “I am attracting love and abundance every day.”

    Feeling inspired to reset your life after creating your wellness vision board? Why not dive into my 30-Day Life Reset Challenge? It’s packed with practical steps to refresh your routines, boost your mindset, and embrace positive changes. Perfect for pairing with your February self-love journey!

    Check it out here!

    Step 4: Add Words of Affirmation

    No vision board is complete without words that make you feel unstoppable. Use affirmations like:

    • “I am proud to be a woman of strength and beauty.”
    • “I am confident in my body and my journey.”

    Or use some of the 28 Affirmations in the next section!

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    02/27/2025 11:16 am GMT

    Step 5: Display It Like Art

    Pop it somewhere you’ll see every day: your bedroom, your desk, or make it your phone wallpaper. This isn’t just a craft project—it’s a daily reminder of how brilliant you are.

    28 Wellness and Mental Health Affirmations for February

    Here’s your affirmation list, tailored to fuel your February glow-up:

    WELLNESS BOARD SELF-LOVE AFFIRMATIONS
    WELLNESS BOARD SELF-LOVE AFFIRMATIONS
    WELLNESS BOARD SELF-LOVE AFFIRMATIONS
    WELLNESS BOARD SELF-LOVE AFFIRMATIONS
    WELLNESS BOARD SELF-LOVE AFFIRMATIONS
    WELLNESS BOARD SELF-LOVE AFFIRMATIONS
    WELLNESS BOARD SELF-LOVE AFFIRMATIONS
    WELLNESS BOARD SELF-LOVE AFFIRMATIONS
    WELLNESS BOARD SELF-LOVE AFFIRMATIONS
    WELLNESS BOARD SELF-LOVE AFFIRMATIONS

    Why February Is Perfect for Self-Love

    Look, Valentine’s Day is cute and all, but it’s time we stopped waiting for someone else to shower us with affection.

    Being kind, confident, and gentle with yourself isn’t just for February—it’s an everyday thing.

    Imagine waking up each morning, looking at your vision board, and saying your affirmations. Doesn’t that sound better than stressing about what someone else thinks of you?

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    Take Action: Build Your Vision Board and Own 2025

    There’s no better time to embrace self-love. Start by making your vision board and choosing five affirmations to recite each morning and bedtime. Trust me, it’ll become your new daily work of art.

    And hey, if you’re feeling bold, share your vision board on social media.

    Go on, the world is waiting for you to shine.

    📌 Pin this for later! ⬇

    WELLNESS BOARD SELF-LOVE AFFIRMATIONS

    Studies

    Vision boards can serve as a therapeutic tool to help individuals visualise and focus on their goals, as shown in solution-focused therapy interventions (Burton & Lent, 2016).

    In educational contexts, vision boards have been used to encourage identity exploration, self-efficacy, and career aspirations in adolescents, particularly in under-represented groups (Waalkes et al., 2019).

    Self-affirmations, reflecting on personal values, have been demonstrated to reduce defensiveness, improve health behaviour outcomes, and facilitate academic and social performance in identity-threatening contexts (Cohen & Sherman, 2014).

  • Personal Development

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

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

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

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

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

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

    Table of Contents

    1. Create a Morning Anchor Habit

    Morning routines are your secret weapon.

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

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

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    02/27/2025 11:08 am GMT

    2. Practice One Act of Kindness Daily

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

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

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

    Encouragement for starting a happiness challenge and building good habits.

    3. Replace Complaints with Gratitude

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

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

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

    4. Focus on One Thing at a Time

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

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

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

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

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

    Symbolic representation of romanticising your life and improving your mindset.

    5. Schedule Movement Breaks

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

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

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

    6. Celebrate Small Victories

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

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

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

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

    📌 Pin this for later! ⬇

    Inspiration for finding happiness and creating your dream life.

    7. Reduce Decision Fatigue

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

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

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

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

    A creative approach to journal writing and personal development.

    8. Set Daily Non-Negotiables

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

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

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

    9. End Your Day with Reflection

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

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

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

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

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    02/27/2025 11:09 am GMT

    10. Cultivate a Sense of Wonder

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

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

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

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

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    Wrapping It All Up

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

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

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

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

    Go romanticise the heck out of your everyday.

    You deserve it.

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

    10 Simple Gratitude Journaling Ideas for Beginners

    Hi There!

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

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

    Same here.

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

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

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

    So, in this post, I’ll share:

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

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

    10 Simple Gratitude Journaling Ideas for Beginners

    1. The Rule of Three

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

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

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

    2. Gratitude Alphabet

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

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

    gratitude journaling

    3. People Power

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

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

    4. Gratitude Snapshots

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

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

    5. Gratitude for Challenges

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

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

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

    6. Today’s Win

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

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

    person writing on a book

    7. Gratitude for Nature

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

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

    8. Sensory Gratitude

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

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

    9. Future Gratitude

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

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

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

    10. Gratitude Jar

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

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

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    Wrapping It Up

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

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

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

    Studies

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

    Gratitude Boosts Mood and Reduces Stress

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

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

    Gratitude Improves Sleep

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

    Gratitude Enhances Overall Well-being

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

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

  • Wellbeing

    Self-Care Essentials: The Ultimate List for Every ‘That Girl’ Vibe!

    Welcome!

    Looking for some absolute self-care essentials? Here’s the thing: self-care isn’t about buying every product that TikTok says you need or following some perfect Pinterest checklist. It’s about you. Your needs, your vibe, and what actually makes you feel good—not what looks good on Instagram.

    You don’t need a million beauty products, a Pinterest-worthy care basket, or a full day to yourself (though I wouldn’t say no to that last one). Self-care can be as simple as a cup of tea, a five-minute journal session, or a proper soak in the bath.

    This self-care essentials list? It’s your wellness Wishlist—a bunch of ideas to inspire your next reset day or cosy evening. Think of it like a menu. Pick what speaks to you, ignore the rest, and make it your own. You don’t need everything, and you certainly don’t need to do it all.

    Ready to dive in? Let’s go!

    self-care essentials

    For Ultimate Relaxation

    Sunday Self Care Ideas

    Why this works: There’s something about being warm and cosy that just screams I’ve got my life together, even if you’re still in your pyjamas at 3pm.

    Pampering Must-Haves

    How To Look Clean

    Cheeky tip: A pamper session doesn’t need to be hours-long. Ten minutes with a hair mask and a hot drink can do wonders for your mood.

    Stay Hydrated and Nourished

    Pregnancy Self Care

    Real talk: Self-care doesn’t mean ignoring your hunger while you scroll Instagram. Feed yourself. Your body will thank you.

    Mindfulness and Relaxation Goodies

    Daily Goals For Self Improvement

    Pro tip: Start small. Five minutes with a journal or a doodle can reset your day faster than you think.

    Move That Lovely Body

    Daily Routine Ideas For Women

    Reminder: Movement doesn’t have to mean burpees. A gentle stretch or a walk counts just as much.

    Entertainment and Inspiration

    • A feel-good book that makes you forget about everything else.
    • A playlist or podcast that sparks joy.
    • Cosy films or TV shows (yes, bingeing Gilmore Girls counts as self-care).
    • Games or puzzles for when you need something fun and low-pressure.

    No guilt allowed: If you need a break, you’re allowed to take one.

    Little Extra Self-Care Essentials That Bring Big Joy

    • Check out my post on building a self-care basket to help keep all your goodies in one place.
    • A small indoor plant to brighten up your space (and make you feel like a plant mum).
    • A cosy jumper you never want to take off.
    • Fairy lights to add a touch of magic to your evenings.
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    Final Pep Talk and Care Quotes

    Self-care is not about having all the stuff or being “perfect” at pampering. It’s about taking those moments to say, “Hey, I’m worth this.” So grab what you like from this Self Care list for women or make your own self improvement tips along the way. This isn’t a checklist to stress you out; it’s a gentle nudge to remind you to take care of yourself.

    So here’s a little care quote to leave you with: “Self-care isn’t selfish; it’s essential.” Now go and fill up your self care kit with whatever makes you feel amazing!

  • Wellbeing

    24 Self-Care Ideas for When You Have No Time or Energy

    Between the hustle of life, work, and probably a million other things on your to-do list, self-care ideas can seem like a mythical creature, right? Like, who has time for bubble baths and face masks when you’re running on fumes? 😅

    But what if I told you that taking care of yourself doesn’t have to be this grand event? Self-care doesn’t need hours or even heaps of energy. It’s those little things, those tiny acts that add up and make you feel like your best self – without turning your day upside down.

    So, in this post, I’ll share 30 self-care ideas for those moments when you’re low on time, energy, or just feeling done. These are simple, no-fuss ideas that can slot right into your day without disrupting life’s chaos. Ready to spoil yourself a little? Let’s jump in.

    self-care ideas

    Section 1: Quick & Easy Self-Care Ideas for When You’re Short on Time

    “Because self-care shouldn’t feel like another chore!”

    1. The 60-Second Reset: Close your eyes, take a few deep breaths, and let everything else fade. Boom – instant me-time.
    2. Bullet Journaling on the Go: Jot down one thing you’re grateful for. Doesn’t need to be fancy – just something to lift your mood.
    3. Daily Affirmation Check-In: Find a quote that gives you a boost. Say it out loud, believe it, and move on with your day.
    4. Mini Stretch Break: You don’t need a full yoga class to feel good. A couple of stretches can do wonders – try a neck roll or shoulder stretch.
    5. Hydrate Like a Boss: Keep a water bottle handy. A quick sip every now and then keeps you refreshed and energised.
    person in blue denim jacket holding stainless steel bottle

    Pro Tip: Self-care doesn’t have to be deep or profound. Sometimes, it’s just about hitting pause – even if it’s only for a few seconds.

    If you’re loving these small self-care ideas, you might also enjoy adding a few daily habits to make life even better. Check out my post on 10 simple daily habits that are easy to add to your routine and create lasting change.

    Section 2: Self-Care You Can Practise Anywhere

    “No fancy spa day? No worries. Let’s keep it simple.”

    1. People-Watch Like a Pro: Next time you’re waiting in line, look around, observe, and let your mind wander.
    2. Positive Scrolling Only: Curate your social feed. Follow accounts that make you smile, not stress.
    3. Quick Hand Massage: Rub some lotion on your hands and give yourself a little massage. Works wonders, trust me!
    4. Mindful Breathing Exercise: Try inhaling for four counts, holding, then exhaling for four. Repeat a few times for an instant calm.
    5. Music Therapy: Got 3 minutes? Pop on a song that lifts your spirits. Feel the beat and let the stress melt away.

    Pro Tip: Make these little self-care moments a habit. They’ll add up, and you’ll start feeling more in control of your day.

    Sometimes, the best self-care is just taking a moment to disconnect. If the digital world has you feeling a bit frazzled, read more about why unplugging can feel like a mini-meditation and how it can do wonders for your well-being.

    Self-care isn’t just about bubble baths—it’s about feeling prepared and confident. Check out my guide to gym bag essentials for women to stay fresh and organised during your workouts.

    Section 3: At-Home Self Care for Low-Energy Days

    “Because some days, leaving the house is just not happening.”

    1. Spoil Yourself with Scents: Light a candle or spritz some essential oils. A simple way to create a cosy atmosphere.
    2. Cuppa Comfort: Brew your favourite tea or coffee. Take a moment to savour it. It’s more than a drink – it’s a little piece of joy.
    3. The Lazy Girl’s Reading Session: Open a book (or audiobook, if you’re that wiped out). Even a page or two counts!
    4. Relaxation Technique 101: Try progressive muscle relaxation – tense and relax each muscle group for a quick chill-out.
    5. A Quick Declutter Fix: Tidy up one small area, like your bedside table or a drawer. Instant satisfaction, minimal effort.
    self-care ideas

    Pro Tip: Don’t underestimate the power of a comforting, familiar environment. Small changes can make a home feel like a mini sanctuary.

    Feeling like you need a bigger reset? While these quick self-care ideas are great, sometimes we all need a few powerful self-care activities to truly recharge. Head over to learn about the 5 essential self-care activities that can bring that much-needed reset.

    Section 4: Self-Care Ideas for Boosting Motivation

    “When you need a pep talk and a bit of a pick-me-up.”

    1. Motivation Quotes to the Rescue: Write down a motivational quote and stick it somewhere you’ll see it.
    2. Mirror Talk: Yep, talk to yourself! Say something positive in the mirror. Awkward? Maybe. Powerful? Absolutely.
    3. The “I Did That” List: Instead of listing things to do, write down what you’ve already done today. You’re smashing it more than you think!
    4. Plan a Spoil-Yourself Moment: Think of something nice you’ll do later. Even if it’s a tiny treat, the anticipation is self-care in itself.
    5. Set a Little Goal: One thing you’ll do today just for you – maybe it’s having a quiet 10 minutes, or doing a quick skincare routine.

    Pro Tip: Self-motivation isn’t about going full-on cheerleader. Sometimes, it’s just about acknowledging that you’re doing your best, even on the rough days.

    Self-care is much easier when it’s consistent. If you struggle to keep up with small self-care habits, check out my post on staying consistent over relying on motivation. It’s all about finding balance and creating routines that work, even on tough days.

    Section 5: Self-Care for the Soul

    “Because taking care of your mind is just as important as looking after your body.”

    1. Me-Time Moments: Schedule a few minutes for yourself, like sitting in a cosy chair with a blanket. Just breathe.
    2. We Are the World Check-In: Remember what brings you joy. Take a moment to visualise your happy place.
    3. Be Your Own Best Friend: Give yourself the same advice you’d give a mate. Sometimes we’re kinder to others than to ourselves.
    4. Self-Improvement Tip: Jot down one thing you’d love to learn or try. Doesn’t mean you’ll do it now, but it’s there as inspiration.
    self-care ideas

    Pro Tip: Self-care is as much about nourishing your spirit as it is about pampering your body. Don’t skip the soul stuff.

    Self-care is all about finding those little joys in everyday life. For more ideas to boost your happiness, dive into 10 tiny habits that bring joy to each day – they’re easy, effective, and guaranteed to add a smile to your face.

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    Conclusion

    Look, I get it – when you’re exhausted, self-care feels like climbing a mountain. But I promise these little actions are like breadcrumbs leading you back to yourself. You don’t have to do all 30 ideas at once (who has time for that?!). Just pick a couple, and you’ll be surprised at how they start adding up.

    Self-care is about the tiny steps, the quick wins, the moments of kindness you show yourself. Over time, they build resilience, peace, and joy – even on the busiest of days

    Ready to start? Try one idea today. Just one. Because you deserve to feel cared for, even when life gets hectic.

  • ADHD

    Kickstart Your Happy Hormones with This 30-Day Dopamine Boost Challenge

    Let’s get real for a second. When was the last time you felt actually excited about life? (Sorry if that’s dark 😬) I’m talking about that dopamine boost, buzzing-with-energy kind of excitement that makes you feel like you can take on anything.

    Struggling to remember? You’re not alone.

    Most of us are stuck on autopilot—scrolling through Instagram, half-watching Netflix, and feeling more meh than motivated. But here’s the thing: when you feel low on dopamine, everything feels harder.

    Focus is elusive, motivation is nonexistent, and even getting through the day feels like a slog.

    Dopamine steps in as your brain’s natural motivator—it’s the chemical that gives you those feel-good vibes, drives you to chase goals, and helps you power through tough tasks.

    Low dopamine levels make you feel flat, burnt out, and too comfortable staying in your comfort zone.

    Sound familiar?

    Let’s fix that.

    You don’t have to stay stuck in this cycle. Boost your dopamine levels and kickstart your happy hormones in just 30 days.

    What is Dopamine and Why Does It Matter?

    Dopamine is your brain’s hype man. It’s the reward chemical that fires up when you do something your brain thinks is awesome—like crushing a workout, finishing a project, or even just checking something off your to-do list.

    It’s that rush you feel when you’re on top of your game and killing it.

    Dopamine is what makes you feel good, motivated, and ready to tackle whatever comes your way.

    But when dopamine levels drop, things change. Suddenly, getting through the day feels like wading through mud.

    You’re tired, you can’t focus, and even the easiest tasks feel impossible.

    Low dopamine means low energy, zero motivation, and a whole lot of “I’ll do it tomorrow.” It’s basically burnout’s best friend.

    Here’s the good news: you can boost your dopamine naturally. Yep, no crazy supplements or weird hacks—just simple, everyday habits that will have your brain firing on all cylinders again.

    When your dopamine levels are where they should be, you’ll feel more focused, energised, and ready to take on whatever life throws at you. Plus, your mental and emotional health will get a serious upgrade.

    Win-win, right?

    Signs You Might Have Low Dopamine

    Do you feel like you’re dragging yourself through life on autopilot? Like no matter how hard you try, you just can’t get it together? That, my friend, might be low dopamine rearing its ugly head.

    Here’s how you can tell if your dopamine levels are running on empty:

    You can’t focus to save your life. No matter how much coffee you drink or how many times you stare at that to-do list, nothing’s happening. It’s like your brain is saying, “Yeah, no thanks.”

    Motivation? What’s that? Everything feels like a chore. You’re stuck in “meh” mode, and even the stuff you used to love isn’t sparking any joy.

    You’re tired… all the time. And not just the “I need a nap” kind of tired. This is that deep, bone-level exhaustion that no amount of sleep seems to fix.

    dopamine

    Mood swings for days. One minute you’re fine, the next you’re ready to snap at the smallest thing. Low dopamine can make your mood as unpredictable as British weather.

    You can’t remember the last time you truly enjoyed something. That sense of joy or excitement? Gone. Dopamine is the chemical that makes you chase rewarding experiences, and without it, life just feels a little… dull.

    If any of this is hitting a little too close to home, don’t worry—you’re not alone. The good news? You can fix it. And that’s where the 30-Day Dopamine Boost Challenge comes in.

    Let’s get those happy hormones flowing and kick burnout to the curb, shall we?

    How the 30-Day Dopamine Boost Challenge Will Help You Feel More Alive

    So, how does this challenge snap you out of your dopamine slump? Good question!

    Let’s get into it.

    dopamine challenge

    The 30-Day Dopamine Boost Challenge is all about giving your brain what it needs to start firing on all cylinders again.

    We’re talking about small, science-backed habits that’ll get your happy hormones buzzing and turn that burnout into pure energy.

    You won’t need to overhaul your whole life (who has time for that, anyway?), but these little tweaks are going to make a massive difference.

    Here’s what this challenge will do for you:

    Daily Dopamine Hits

    We’re not going big and crazy here. Instead, think of small, simple actions you can sprinkle throughout your day.

    These are the things that will naturally boost dopamine—like adding a quick burst of movement, swapping out your snack for a brain-boosting food, or squeezing in five minutes of mindfulness.

    daily habits to boost dopamine

    These dopamine hits add up and trust me, your brain’s gonna love it.

    Starting your day with low dopamine can make even getting out of bed feel like a challenge, especially if you have ADHD. But a simple, dopamine-boosting morning routine can change everything. Want to learn how to kickstart your day with energy and focus? Check out this low dopamine morning routine specifically designed for ADHD brains.

    Burnout Busters

    Feeling fried?

    Been running on empty for too long?

    This challenge hits the reset button on your energy and focus. With easy-to-follow actions to stop the burnout in its tracks and start refilling your mental fuel tank.

    You’ll notice more energy, better focus, and a lot less of that ‘I can’t even’ vibe.

    Happy Hormone Hacks

    Want to feel good? Of course you do.

    This challenge offers hacks that boost dopamine to keep you motivated, productive, and, let’s be honest, happier.

    We’re all about making things sustainable and easy, so you can actually stick with it.

    adhd burn out

    Energy for Days

    Forget those days when you feel like a zombie just going through the motions. By the end of this challenge, you’ll know exactly how to maintain your energy—not just for a few hours, but for the entire day.

    These tools will help you maintain steady dopamine levels, so you can avoid the midday slump and feel alive again.

    This isn’t just another challenge—it’s your shortcut to feeling better, both mentally and physically. And the best part? It’s built to fit into your life, no matter how busy or burned out you feel right now.

    Let’s get those happy hormones flowing and start feeling like yourself again!

    One thing that can tank your dopamine levels and stop you from making progress? That all-or-nothing mindset. Thinking you have to do everything perfectly is a surefire way to burn out. If this sounds familiar, check out how all-or-nothing thinking might be holding you back from your weight loss goals—and what to do instead.

    Ready to Join the 30-Day Dopamine Boost Challenge?

    This is your chance to finally break free from burnout and start feeling like yourself again. It’s time to reclaim your energy, boost your focus, and start enjoying life to the fullest.

    Here’s what to do next:

    1. Sign up for the challenge by clicking here, or on the challenge page below.
    2. Check your inbox for your welcome email with all the details.
    3. Get started on your first dopamine-boosting task and let the transformation begin!

    The best part? This challenge is completely free—all you have to do is show up for yourself and commit to 30 days of feeling better.

    So, what are you waiting for? Join the challenge today and kickstart your journey to better mental health, more energy, and a happier you!

    Support the Blog!

    Conclusion: Take Action Now

    You’ve been running on empty for long enough. Now’s the time to take charge and give your brain the dopamine boost it needs to help you feel alive again. You deserve to feel good, energised, and ready to tackle whatever comes your way.

    Don’t wait. Sign up now for the 30-Day Dopamine Boost Challenge and start your transformation today!

    If you’re dealing with ADHD, you already know how challenging it can be to stay on track. Luckily, boosting your dopamine will make a huge difference in both your mental health and your weight loss journey. Want to learn more about how to increase dopamine with ADHD and lose weight? I’ve got you covered.

    Further Resources

    Studies

    Low Dopamine and Motivation: When dopamine levels are depleted or dopamine transport is impaired, individuals experience motivational dysfunctions such as fatigue and decreased effort, as seen in studies using animal models of depression and motivational dysfunction (Rotolo et al., 2020), (Yohn et al., 2016).

    Burnout and Dopamine: Burnout is often linked to dysfunctions in dopamine signalling, contributing to low energy, reduced motivation, and cognitive impairments. Research shows that low dopamine levels are related to fatigue and emotional exhaustion, as evidenced by altered dopamine-related hormone levels in burnout subjects (Tops et al., 2007).

    Dopamine’s Role in Reward and Effort: Dopamine release in brain areas like the nucleus accumbens plays a key role in regulating motivation and effort-based behaviours. When dopamine is blocked or reduced, individuals tend to avoid high-effort tasks in favour of low-effort ones, demonstrating how low dopamine impacts decision-making and motivation (Salamone et al., 2009).

    Boosting Dopamine and Motivation: Studies have shown that enhancing dopamine levels can improve motivation and effort exertion. For example, dopamine transporter inhibitors have been found to restore effort-related behaviours, which supports the idea that boosting dopamine can help individuals feel more motivated and focused (Kouhnavardi et al., 2022), (Randall et al., 2015).

  • ADHD

    Brain-Boosting Tips for Women with ADHD: Nutrition, Exercise, and More

    Ever feel like your brain’s stuck in a fog, bouncing around a million thoughts without actually landing on any? You’re not alone, especially if you’re a woman with inattentive ADHD (like me), trying to adult in a world that seems wired for people with supercharged dopamine levels. But listen, there’s good news. With a few brain-boosting tips for women with ADHD, you can actually make small changes in your nutrition, exercise, and daily habits that’ll help turn that mental mayhem into something more manageable.

    So, in this post, we’ll cover:

    • Nutrition hacks for focus
    • Exercise ideas for energy and mental clarity
    • Lifestyle tweaks to support ADHD brains
    Brain-Boosting Tips for Women with ADHD

    1. Nutrition Hacks for Focus

    Avoid the Sugar Rollercoaster

    First things first, let’s talk sugar. If you’re riding the sugar rollercoaster, it’s no wonder your brain feels like it’s constantly crashing.

    The thing is, quick sugar highs give you that burst of energy but leave you wiped out an hour later – not ideal when you’re trying to focus, right?

    Ditch the refined sugars for slower-burning carbs like oats or sweet potatoes.

    Trust me, your brain (and blood sugar) will thank you.

    For more on how to keep your meals simple and balanced, have a look at my post, “Simplify Nutrition With These 5 Easy Tips.“

    The Power of Protein

    Protein isn’t just for bodybuilders trying to bulk up.

    Nope, it’s a brain fuel!

    Starting your day with a protein-rich breakfast – think eggs, Greek yoghurt, or even a protein smoothie – can help reduce impulsive snacking and keep your mind sharper for longer.

    Protein helps stabilise your energy, so you’re not constantly battling that afternoon slump.

    Omega-3s for Mental Clarity

    Ever heard of omega-3s? They’re like the VIP tickets for brain health!

    These natural sources of dopamine, found in fish, chia seeds, and flax, can work wonders for focus and clarity.

    Omega-3s are particularly beneficial for women with ADHD, helping with mood regulation and reducing low dopamine symptoms.

    If fish isn’t your thing, look into supplements – your brain deserves the VIP treatment, after all.

    Brain-Boosting Tips for Women with ADHD

    For a deeper dive into which foods can keep you full and focused, check out my post on “Satiating Foods: 5 Foods High On The Satiety Scale.“

    Pro Tip: Try a balanced snack like apple slices with almond butter. It’s got that perfect mix of carbs, fats, and protein to keep you steady and focused.

    2. Exercise Ideas for Energy and Mental Clarity

    Why Movement Matters for ADHD Brains

    Exercise isn’t just about toning up or working off that cheeky snack (although, hey, nothing wrong with that!).

    For women with ADHD, exercise is one of the healthiest ways to get dopamine – it’s like a natural, no-prescription-required dopamine boost.

    Studies show that physical activity can help improve focus and mood by retraining your brain to release more of that feel-good stuff. These exercise-based Brain-Boosting Tips for Women with ADHD can be a game-changer.

    If finding motivation to move feels impossible, give “Why Motivation (Alone) Doesn’t Work For Weight Loss“ a read. It’s packed with mindset hacks that’ll help you stick to a routine, even when motivation is low.

    Find Joy in Movement

    Now, here’s the trick – don’t force yourself into a workout you hate. The key to consistency is enjoyment!

    Try ADHD-friendly workouts like dance, brisk walks, or quick-circuit sessions. Anything that gets your heart pumping and feels like fun rather than a chore.

    Remember, this isn’t about being the gym bunny; it’s about finding ways to move that genuinely lift your spirits and boost your brain.

    For more ideas on how to make exercise enjoyable and sustainable, head over to my post, “7 Joyful Movement Ideas That Will Make Exercise Exciting!“

    Integrating Movement Daily

    Got five minutes? Perfect! Fit in little bursts of movement throughout your day.

    A quick jog on the spot, a dance in your kitchen, or even a brisk walk around the block can make a big difference.

    exercise for dopamine with adhd

    Think of it as micro-dosing on exercise – you don’t need hours at the gym to feel the benefits.

    Quick Tip: Schedule 5-10 minute movement breaks after focused work sessions. It keeps the mind fresh and your dopamine levels topped up.

    3. Lifestyle Tweaks for Mental Focus

    Sleep as a Non-Negotiable

    Sleep might just be the biggest unsung hero for ADHD brains. Skimp on it, and you’re almost guaranteed a foggy day ahead.

    Building a calming bedtime routine isn’t just for kids; it’s a game-changer for adults, too! Try winding down with a warm bath, a good book, or a bit of journaling to quiet that racing mind.

    These simple lifestyle tweaks are some of the most effective Brain-Boosting Tips for Women with ADHD.

    For more on how sleep, routines, and small daily changes can improve mental clarity, you might like “10 Simple Tricks for Making Exercise a Daily Habit.“

    Mindfulness & Mental Health

    Mindfulness can sound a bit airy-fairy, but stick with me here. For inattentive ADD women, mindfulness isn’t about sitting cross-legged and chanting ‘ohm’ (unless you’re into that!).

    It’s about being present, even if it’s just for a few minutes.

    Try deep breathing, a quick meditation app, or a simple grounding exercise to help improve your brain’s focus and calmness.

    Managing ADHD can feel like a balancing act, but movement can actually be a great tool for grounding and focus. For practical, ADHD-friendly movement tips, head to my post on mindful movement and see how small changes can make a big impact.

    Structure for Success

    Alright, here’s where we talk about ‘organisation’ without losing the will to live.

    Having structure in your day can actually free up mental space for other things. Keep it simple – use a planner, set reminders, and add in just enough structure to keep you grounded without feeling trapped.

    Start small and build routines that actually fit your lifestyle.

    And if you need some practical guidance on forming a strong mindset to support these changes, check out my post on “Mindset Matters: Change How You Think To Lose Weight.“

    Brain-Boosting Tips for Women with ADHD

    Summary: Look, these Brain-Boosting Tips for Women with ADHD aren’t about doing everything perfectly. It’s about trying small, consistent tweaks and building habits that work for you. You’ve got this – one step, one snack, one dopamine-boosting move at a time.

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    Conclusion

    There you have it! Boosting your ADHD brain isn’t some impossible mission – it’s about taking small, manageable steps in your nutrition, exercise, and lifestyle that add up over time.

    By ditching sugar highs, adding in protein and omega-3s, finding movement that makes you smile, and building a routine that works for you, you’re giving your brain the support it deserves.

    Why does this all matter? Because every bit of focus, every burst of clarity, and every grounded moment is a victory.

    You’re not just fighting for attention; you’re building a life that embraces your unique brain – with all its quirks and brilliance.

    So, are you ready to put these tips into action? Start with one tweak today, and see how it feels. Remember, progress is all about consistency, not perfection.

    Now, let’s keep the conversation going!

    What’s one brain-boosting habit you’re excited to try? Comment below or share this post with someone who might need a little boost – because we’re all in this together, and your journey just might inspire someone else.

    Further Resources

    Studies

    Nutrition Hacks for Focus

    Avoiding Sugar: High-sugar foods can negatively impact ADHD symptoms, as spikes in blood sugar followed by rapid declines can exacerbate attention difficulties. A garden-based nutrition intervention that limited sugar, refined grains, and artificial additives led to reduced ADHD symptoms in students, showing the benefits of consistent dietary changes (Malavika et al., 2019).

    Protein Intake: Protein can stabilize blood sugar and support sustained attention. Research indicates that diets balanced with high-protein foods can help manage impulsive behaviours and maintain energy levels in ADHD, particularly beneficial for individuals experiencing hyperactivity and inattention (Pelsser et al., 2017).

    Omega-3 Fatty Acids: Omega-3 supplements, particularly those with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), show consistent benefits in reducing ADHD symptoms, especially in the areas of attention and mood regulation (Sonuga-Barke et al., 2013) and (Hurt & Arnold, 2011).

    Exercise Ideas for Energy and Mental Clarity

    Exercise as a Dopamine Booster: Physical activity provides a natural dopamine boost, which is crucial for ADHD brains. Studies have shown that regular aerobic exercise enhances dopamine release, improving focus and mood over time (Fotoglou et al., 2022).

    Micro-Movement Breaks: Integrating short, frequent movement breaks can also support mental clarity and dopamine regulation, providing benefits similar to longer exercise sessions. Short bursts of activity help reduce mental fatigue and increase sustained attention (Ahmed & Salem, 2021).

    Lifestyle Tweaks for Mental Focus

    Importance of Sleep: Quality sleep is essential for ADHD management. Studies emphasise that sleep deprivation can exacerbate ADHD symptoms, particularly impacting attention and impulse control (Bosch et al., 2020).

    Structured Routine: Establishing routines and using organizational tools can enhance focus and reduce ADHD-related chaos. Structure provides mental clarity by reducing cognitive load, an approach recommended in non-pharmacological ADHD management (Pinto et al., 2022).

  • Wellbeing

    Stress Less, Glow More: The Ultimate Self-Care Basket

    If you’re feeling a bit frazzled and like life’s taken a one-way trip to chaos town, it’s time we sorted you out with something that’ll work wonders: a self-care basket.

    Think of it as your personal self-care station, filled with all the bits and bobs to help you unwind, relax, and feel like the boss you are – no need for luxury spa days or complicated routines.

    Creating a self-care basket isn’t just a cute idea; it’s an absolute necessity. Whether you’re someone who loves a good pamper session or just needs a quick pick-me-up during a hectic week, having a dedicated care basket can make all the difference.

    It’s your go-to comfort basket care package, ready to help you hit the reset button whenever life gets a bit too much.

    self-care basket

    Step 1: Get Your Aesthetic Right

    Now, let’s talk about the self-care aesthetic. It may not be the most important thing in the world but it can change how you feel when you see it.

    And I’m a sucker for pretty things.

    Do you want something that screams “cosy” with soft pastel colours? Or maybe you’re into those chic self-care aesthetic ideas that make you feel like a Pinterest queen?

    Either way, pick a basket, box, or even a cute tote bag that feels like a treat just to look at.

    After all, we want it to be as visually appealing as it is functional, right?

    Pro Tip: Go with something simple but pretty – like a wicker basket with a bit of flair, or even a repurposed gift box. I started with an old DIY self-care gift basket I received ages ago. And hey, it did the job!

    Buy on Amazon
    Buy on Amazon
    Buy on Amazon

    Sometimes, it’s easy to forget that self-care isn’t just about big, glamorous rituals but those tiny, seasonal adjustments that bring us joy. 🍂 If autumn is calling for a little cosy recharge, check out my favourite autumn self-care ideas for inspiration.

    Step 2: Self-Love Products and Essentials

    Alright, now comes the fun part – filling your basket with all your favourite self-love products. And let’s keep it real here – it doesn’t have to be expensive or elaborate.

    We’re talking about those small luxuries that make a big impact when you need a moment to breathe.

    Some self-care item ideas for your basket could include:

    Pamper kit, like a lovely face mask or bath salts.

    Face Mask Set

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    A pair of cosy socks (I swear, nothing beats that fuzzy-sock feeling).

    Cloud Socks

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    Calming tea blend or a favourite snack (Chocolate, anyone?).

    Stress Relief Tea

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    A soothing candle for when you need to relax.

    Calming Candle

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    Step 3: Create a Self-Care Checklist

    Before you dive in and start using your new goodies, it’s time to set up a checklist for self-care.

    Why? Because we’re all guilty of buying the lovely things but never actually using them. (I see you, face mask I bought six months ago!)

    self-care basket

    A self-care checklist keeps you accountable. Here’s a little starter idea:

    • Light the candle
    • Put on those fluffy socks
    • Brew your favourite tea
    • Take a few deep breaths and just be

    You could even throw in a quote or affirmation card or two to inspire you when you’re having a rough day. Something like “Take it one step at a time” or “You’ve got this” can work wonders.

    Affirmation Cards

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    To Do List

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    Step 4: Customise for Your Needs

    Let’s not forget the importance of customising your basket to fit you (or whoever you’re gifting it to).

    Add in things that help YOU relax – maybe it’s a puzzle, a great book, or even a mini journal.

    You could also jazz it up for the festive season with DIY self-care Christmas gifts. Throw in some seasonal treats, a cosy blanket, or anything that makes it feel extra special.

    Christmas Blanket

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    If you’re looking for a fun and seasonal twist, why not create a Self-Care Boo Basket? Packed with all your favourite autumn goodies, it’s the perfect way to relax and enjoy the cosy vibes of the season. Check out my post on how to make the ultimate Self-Care Boo Basket for a bit of autumn magic!

    Step 5: The Gift That Keeps on Giving

    Now, I know we’re talking about taking care of yourself, but let’s not forget that these self-care baskets make brilliant gifts too.

    If you’ve got a friend or loved one going through a tough time, putting together a DIY self-care gift basket is a thoughtful way to show them you care – think bath bombs, calming teas, or even personalised notes. Check out this post for the Ultimate Self Care gift giving guide.

    And don’t forget, there’s no rule that says self-care baskets are just for women. Everyone can use a bit of pampering, so if it’s a self-care basket for men, you can create a basket that fits their vibe.

    Step 6: Grounding Your Mind – The Mental Health Side of Self-Care

    Self-care isn’t just about pampering your body – it’s about nurturing your mind too.

    Let’s face it, life can be overwhelming, and sometimes we all feel like we’re teetering on the edge of a meltdown.

    That’s why I always recommend including grounding items in your self-care basket to help bring you back to the present when things get a bit too much. Trust me, this stuff works wonders when anxiety starts creeping in.

    grounding self care basket

    Grounding is all about using your senses to reconnect with the here and now, pulling your mind away from the chaos and back to the moment. Here’s how to do it, and what you can pop into your basket for each sense:

    1. Touch – Something to Hold or Squeeze

    One of the easiest ways to ground yourself is through touch. When you’re feeling stressed, physically holding onto something can make you feel more secure and present.

    That’s why I like to have a small self-care kit of tactile items in my basket. Here are some ideas:

    A smooth stone or crystal that fits in the palm of your hand.

    Sunstone Worry Stone Crystal

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    A stress ball or fidget toy (bonus if it’s squishy or makes a satisfying noise).

    Stress Ball

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    These items are great for grounding because they give your hands something to focus on, which helps to calm your racing thoughts.

    I’ve got a smooth pebble in my basket that I picked up on a beach holiday. Whenever I feel my anxiety bubbling up, I hold onto it and let its cool, smooth texture bring me back to the present.

    2. Sight – Something to Look At

    When your mind’s all over the place, it helps to have something calming to look at.

    You could add items to your selfcare basket that give your eyes something soothing to focus on:

    • A small picture or postcard of a place that makes you feel safe or happy.
    • Calming colours – maybe a candle in a relaxing hue or a colouring book.
    • Affirmation cards with positive reminders.

    For me, I’ve got a little picture of my favourite spot in nature tucked into my basket. Looking at it helps me remember the calmness of that place, and it makes me take a deep breath and chill.

    What about you? Is there a photo or item that instantly brings you peace?

    3. Smell – Something to Sniff

    Scent is one of the most powerful senses for grounding. Adding something with a soothing smell to your basket can instantly bring you back to the moment. Think:

    A small bottle of essential oil (Lavender spray is great for calming).

    Lavender Essential Oil

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    A scented candle with a fragrance you love.

    A bag of dried lavender or other calming herbs.

    Dried Lavender

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    a bottle of massage oil sitting on a yellow surface

    I’ve got a small roller ball in my basket that I roll on my pulse points when I’m feeling stressed.

    The scent instantly brings me back to centre, like a deep breath for my mind.

    4. Sound – Something to Listen To

    Sound can also be incredibly grounding. Sometimes, when everything feels overwhelming, it helps to drown out the noise of your thoughts with something soothing:

    • A mini playlist of calming music or nature sounds (pop your earbuds in and zone out for a bit).
    • A wind chime or small bell (something soft and pleasant to hear).
    • A guided meditation track or a podcast that makes you feel more connected to yourself.

    If you’ve never tried grounding through sound, I highly recommend putting on some nature sounds like rain or ocean waves.

    I’ve got a playlist of calming tunes that I pull up whenever I need a mental reset. What sounds help you relax?

    5. Taste – Something to Savour

    Taste is a slightly unusual one, but it’s just as important!

    Having a comforting snack or drink in your basket can help you reconnect with your senses and the present moment. Think about adding:

    • A few favourite sweets or a piece of dark chocolate (the kind you can savour slowly).
    • A small herbal tea bag for when you need to feel grounded.
    • Even something simple like a mint can help!

    I always have a little square of chocolate in my self-care basket. It’s my go-to grounding snack because the act of slowly eating it brings my focus back to the moment.

    It’s like a tiny mindfulness practice, but tastier!

    Want to combine fitness and self-care? Start by packing these workout bag essentials for women and make every gym session feel effortless

    Summary (Because I Know You Love a Good Recap)

    • Pamper Essentials: Face masks, bath salts, cosy socks, candles, and chocolate.
    • Self-Love Products: Favourite tea, soft blanket, stress ball, or a journal.
    • Grounding Items:
      • Touch: Smooth stones, fidget toys, soft fabrics.
      • Sight: Calming images, and affirmation cards.
      • Smell: Essential oils, scented candles, or dried lavender.
      • Sound: Calming playlists, nature sounds, guided meditations.
      • Taste: Comfort snacks like dark chocolate or herbal tea.

    These items create a mix of pampering and mental grounding to help you feel calm, recharged, and in control.

    Building a self-care basket is one step towards creating better habits for yourself. For even more ideas on how to improve your daily routine, take a peek at my post on 10 Daily Habits to Improve Your Life.

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    Conclusion

    At the end of the day, creating your own self-care basket is about making sure you’ve got everything you need to recharge when life gets overwhelming. It’s simple, it’s personal, and it’s totally doable.

    Plus, it doesn’t hurt to make it look good, because who doesn’t love a bit of self-care aesthetic magic?

    So whether you’re building it for yourself or as a gift for someone special, remember: a little care goes a long way.

    Now, get cracking on your self-care station and treat yourself (or a loved one) to some well-deserved TLC.

    You’ve earned it!

  • ADHD, Fitness

    Mindful Movement for ADHD: How to Stay Present

    Do you ever find yourself starting a workout, only to lose interest halfway through? If you’ve got ADHD, this is probably a familiar story. You’re all in, ready to crush it, but just a few minutes in, your brain starts wandering, and suddenly, Netflix sounds way more appealing. We’ve all been there. A few years ago, I was stuck in this exact cycle. Every workout felt like a chore, and I couldn’t stay focused no matter how hard I tried. But then, I discovered something that changed the game—joyful and mindful movement.

    Instead of just going through the motions, I started paying attention to how my body felt, the rhythm of my breath, and the satisfaction of simply moving.

    Suddenly, exercise wasn’t a drag anymore; it was something I actually looked forward to.

    Imagine this: instead of dreading your next workout, you could enjoy it. Picture yourself fully present, feeling energised and in control.

    Sounds good, right?

    That’s the magic of mindful movement—and trust me, it’s a total game-changer with or without ADHD.

    Let’s dive in and explore how you can make it work for you.

    mindful movement with adhd

    How ADHD Affects Your Motivation for Movement

    Let’s be honest—sticking to a fitness routine when you have ADHD is like trying to herd cats. You start all excited with your new workout gear, but two days in and you’re already eyeing the sofa.

    ADHD brains need dopamine, and if we don’t get an instant hit of excitement or joy from what we’re doing, it’s game over.

    Back when I started my journey, I had this exact problem. I’d try all the latest workout classes, but I’d get bored halfway through (I mean, how long can one person squat?!).

    That’s when I realised I needed something more engaging—something that would make me want to move, and I found that through mindful movement.

    Mindfulness is not just about sitting still and meditating—it’s about being fully present in whatever you’re doing, including moving your body.

    So instead of focusing on calories or reps, I learned to focus on how good it felt to move.

    That, my friend, is how you start turning movement into something you look forward to.

    Motivation can be fleeting, and we all know how quickly it disappears. That’s why you need more than motivation to stick with mindful movement. Here’s why.

    The Science Behind Dopamine and Mindful Movement

    Alright, here’s the science-y bit. ADHD brains are low on dopamine—that feel-good chemical we all love.

    And here’s the kicker: exercise boosts dopamine.

    But not just any exercise—mindful movement activities like yoga or Pilates work wonders because they bring your mind back to the present moment.

    When you’re in a mindfulness practice while moving, whether it’s doing yoga in nature or a short burst of movement practice, you’re giving your brain exactly what it needs to stay focused.

    And let’s be real, staying present during a workout is way more enjoyable than staring at a clock counting down the minutes.

    dopamine boosting tips for weight loss

    Curious about how dopamine plays a role in weight loss? In this post, I dive into how boosting dopamine can help people with ADHD lose weight.

    Incorporating Mindfulness into Your Movement

    So how do you actually incorporate mindful movement into your workouts? It’s easier than you think, and no, you don’t need to be some Pilates Princess (unless that’s your vibe).

    Here are a few simple mindfulness techniques to get started:

    Focus on Your Breath: Whether you’re running, doing yoga nature sessions, or trying some mindfulness exercises, keep your attention on your breath. It’s a great way to anchor your mind and keep distractions at bay.

    Engage Your Senses: Notice how your muscles feel during a stretch or how your feet hit the ground during a walk. This is mindfulness practice at work—being aware of what your body’s doing instead of letting your mind wander.

    Try Different Activities: Don’t limit yourself to traditional workouts. Explore movement activities that feel fun—like dancing, hiking, or even mindfulness for kids exercises if you want to bring the family along for the ride.

    When I first started paying attention to how my body felt during regular exercise, something clicked.

    Instead of pushing through boring workouts, I found joy in running outdoors and really tuning into my surroundings. The fresh air, the rhythm of my feet, and the sense of accomplishment that came with it.

    If you’re looking for more ways to support your ADHD brain, don’t miss my post on brain-boosting tips for women with ADHD. It’s packed with practical advice on how nutrition, exercise, and simple lifestyle changes can make a real difference in focus and clarity!

    Best Exercises for ADHD-Friendly Mindful Movement

    If you’re looking for the best types of mindful movement to keep your ADHD brain engaged, here’s a quick list of ADHD-friendly mindful movement activities that’ll help you stay present and boost that sweet, sweet dopamine:

    Dancing: Get your favourite playlist on and let loose. Dancing is the perfect blend of fun and focus—you can’t help but be in the moment.

    Pilates: Pilates is excellent for focusing on form and breath, plus, it helps with core strength. If you’re feeling extra, go all out with those Pilates Princess vibes!

    Yoga in Nature: Take your yoga practice outside. The combination of being in nature and focusing on your breathing is a double dose of mindfulness. Trust me, it’s a game-changer.

    HIIT (High-Intensity Interval Training): Short bursts of exercise with quick rest periods keep you moving fast enough that boredom doesn’t even stand a chance.

    Mindfulness for Kids: If you’re a parent, doing simple mindfulness activities with your kids can help you practice mindfulness while staying active together.

    Still stuck on what kinds of movement might bring you joy? I’ve got you covered with seven joyful movement ideas that’ll make exercise exciting again.

    Mix it up and keep things fun—there’s no rule saying you have to stick to one type of workout. Keep experimenting until you find something that clicks!

    Mindful movement is all about bringing joy into your routine, and there’s no better way to do that than by building tiny habits that make a big difference. Check out my favourite tiny habits to sprinkle joy into your daily life.

    How to Build a Consistent Routine (Without Losing Your Mind)

    Building a consistent routine when you have ADHD is like trying to build a house out of jelly. But it’s not impossible!

    The trick is to keep things flexible, and fun, and avoid the all-or-nothing mindset. (Read more about how an all-or-nothing mentality might be sabotaging your fitness journey and how to break free from it, here)

    mindful movement

    Here are a few tips to help you stick with it:

    Set Visual Reminders: Use sticky notes, phone reminders, or a workout calendar to remind you when it’s time to move. Make it impossible to ignore (trust me, out of sight is out of mind with ADHD!).

    Celebrate Every Win: Whether you’ve done 5 minutes of stretching or a full workout, give yourself a pat on the back. Positive reinforcement helps keep you motivated.

    Don’t Be Afraid to Change It Up: Boredom is the enemy, especially with ADHD. Switch up your mindfulness exercises, focus on proper nutrition, and just focus on regular exercise whenever you start feeling stuck.

    If sticking to your fitness routine has always been a struggle, you’re not alone. Here’s my advice on how to start a fitness journey and actually stick with it.

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    Conclusion

    So, here’s the takeaway, movement doesn’t have to be a chore. By adding a little bit of mindful movement into your life, you can start to feel good in both body and mind.

    Pair mindful movement with my 30-Day Dopamine Boost Challenge to create even more balance, focus, and joy in your daily routine.

    It’s not about being perfect; it’s about finding joy in moving and being kind to yourself along the way.

    Now, get out there, try a few different movement practices, and don’t forget to have fun with it. You’ve got this!

    Further Resources

    Studies on Mindful Movement

    Mindfulness and ADHD: Studies indicate that mindfulness practices, such as meditation and mindful movement, can improve attention and reduce symptoms of ADHD. Mindfulness-based interventions have shown to help ADHD patients stay more present and engaged in their activities, which may reduce distraction during workouts (Zylowska et al., 2008) and (Clark et al., 2015).

    Exercise and Dopamine: Research shows that exercise increases dopamine levels, which is beneficial for individuals with ADHD, as they often have dopamine deficits affecting motivation. Specifically, both mindful movement activities, such as yoga and Pilates, and high-intensity exercise like HIIT can boost dopamine and improve focus (Kim et al., 2011), (Cho et al., 2014).

    Mindful Movement for Well-Being: Incorporating mindfulness into exercise can enhance enjoyment and presence during workouts, making exercise feel less like a chore and more engaging. This practice has been linked to improved mood and cognitive functioning, particularly in people with ADHD who struggle with motivation (Bigelow et al., 2021), (Herbert & Esparham, 2017).