Self-care tips

  • Wellbeing

    Signs of High Cortisol in Women: Symptoms, Causes, and How to Fix It Naturally

    Let’s face it, life can be stressful, and it’s no surprise that high cortisol in women is a common issue these days.

    From stubborn belly bloat to sleepless nights, this stress hormone can wreak havoc on your body and mind if left unchecked.

    But don’t worry, we’re about to tackle it head-on.

    Together, we’ll learn how to reduce cortisol levels, understand the symptoms, and nail down a routine that works.

    So, if you’re fed up with feeling frazzled, exhausted, or just not yourself, grab a cuppa, and let’s get to work!

    Signs and Symptoms of High Cortisol in Women

    Here’s the lowdown on what high cortisol can look like:

    • Belly bloat and weight gain: High cortisol loves to store fat around your midsection. It’s like an unwanted guest who just won’t leave. For more tips on how to get rid of stress belly and feel more like yourself again, check out my post Get Rid of Stress Belly: Practical Tips!
    • Sleep issues: Struggling to drift off or waking up at silly o’clock? That’s a classic sign.
    • Mood swings and anxiety: One minute, you’re calm; the next, you’re ready to scream into a pillow.
    • Cravings galore: Suddenly, all you want is sugary treats or salty snacks.
    • Hair thinning and nail issues: Stress prioritises survival, not beauty, sadly.

    If any of this sounds familiar, it’s time to learn how to get cortisol levels down and feel more like you again.

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    What Causes High Cortisol in Women?

    Stress doesn’t just appear out of nowhere. Here are some sneaky culprits behind your cortisol imbalance:

    1. Chronic stress: Whether it’s deadlines, family drama, or just the daily grind, long-term stress keeps those cortisol levels spiking.
    2. Overdoing workouts: Yep, smashing out too many intense sessions can do more harm than good. You might need to switch to cortisol-lowering workouts.
    3. Sleep deprivation: Burning the candle at both ends? It’s time to rethink your routine.
    4. Diet troubles: Too much caffeine, sugar, or processed foods can worsen the problem.
    5. Underlying health conditions: Hormonal issues like PCOS or depression might also be at play.

    How to Reduce High Cortisol Levels Naturally

    Here comes the good bit: fixing cortisol imbalance. Here’s your toolkit of tips to lower cortisol:

    1. Adjust Your Diet with Cortisol Foods

    The right food can work wonders for reducing cortisol levels. Here’s the menu:

    • Include cortisol foods like salmon, spinach, and sweet potatoes.
    • Sip on herbal teas instead of caffeine-heavy coffee.
    • Add a vegan smoothie option with magnesium-rich bananas and spinach for a quick cortisol fix.

    Pro tip: Dark chocolate (in moderation) is brilliant for helping lower cortisol naturally. You’re welcome.

    Want to make eating less stressful? Check out Mindful Eating 101 for tips on staying in a calorie deficit with ease.

    high cortisol

    2. Get Stuck Into a Cortisol Regulation Routine

    Routines aren’t boring—they’re brilliant. A steady schedule helps your body know when to chill out. Try these steps:

    • Stick to regular meal times with balanced cortisol foods.
    • Build in some “me time,” like journaling or deep breathing.
    • Aim for consistent sleep—yes, that means early nights (no scrolling in bed!).

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    3. Workouts for High Cortisol

    Not all exercise is created equal when it comes to stress. The goal is to lower cortisol levels, not spike them. Here’s what to do:

    • Switch out hardcore HIIT sessions for cortisol-lowering workouts like yoga, Pilates, or swimming.
    • Go for a walk—bonus points if it’s in nature.
    • Build strength with moderate weightlifting.

    Cheeky Tip: Avoid overdoing it—sometimes less is more when it comes to workouts.

    high cortisol

    4. Find Ways to Lower Cortisol Naturally

    The key to reducing cortisol levels is finding what works for you. Try this:

    • Breathe deeply (yes, it works!).
    • Try mindfulness apps or journaling to get rid of cortisol.
    • Laugh more—yes, a good giggle actually lowers stress hormones.

    Self-care is key to managing stress. Try these 5 simple activities to reset your life and feel your best.

    5. Supplement Smartly

    When diet and routines aren’t enough, adaptogens and supplements can help fix cortisol imbalance. Look for:

    • Ashwagandha or rhodiola.
    • Magnesium for relaxation.
    • Vitamin D to boost mood and reduce cortisol.

    The Risks of Ignoring High Cortisol in Women

    Here’s the deal: leaving high cortisol unchecked can lead to bigger issues, from burnout to chronic health problems.

    The effects?

    Weight gain, hormonal chaos, and a never-ending cycle of stress. Learning how to reduce high cortisol levels now can save you from those long-term consequences.

    How to Reduce High Cortisol Levels for Good!

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

    Explore the full series:

    Final Tips to Lower Cortisol and Feel Amazing

    Let’s simplify things:

    • Nourish your body with cortisol foods.
    • Stick to a cortisol regulation routine.
    • Focus on cortisol-lowering workouts to keep your body and mind in sync.
    • Prioritise rest, relaxation, and laughter—it’s the best medicine.

    By taking small, consistent steps, you’ll be well on your way to getting those cortisol levels in check. You’ve got this!

    Stress less with a growth mindset! Learn how in this post on motivation and self-improvement.

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    Studies

    Depressive symptoms in women are linked to elevated cortisol levels, which mediate issues like weight gain and metabolic risks (Muhtz et al., 2009).

    Women with higher cortisol responses to stress show greater anxiety and mood instability, highlighting sex-specific effects of cortisol on stress perception (Smeets et al., 2009).

    Overexertion in workouts can elevate cortisol levels, contributing to hormonal imbalances and fatigue (Gur et al., 2004).

    Chronic stress and its effects on cortisol can lead to altered sleep patterns, increased abdominal fat, and impaired memory retrieval in women (Kuhlmann & Wolf, 2005).

    Elevated morning cortisol levels have been tied to workload stress and metabolic dysfunction, showing the relationship between lifestyle factors and cortisol regulation (Lundberg & Hellström, 2002).

    The menstrual cycle significantly influences cortisol levels, with changes in hormonal profiles affecting stress resilience and mood stability (Hamidovic et al., 2020).

    Adaptogens and supplements like ashwagandha have shown effectiveness in modulating cortisol and improving stress responses (Christiansen et al., 2007).

  • Fitness

    Ultimate 4-Week Wall Pilates Challenge For Beginner’s

    wall pilates

    Wall Pilates has been an absolute godsend for me on my postpartum fitness journey.

    I mean, when your core feels like a soggy biscuit and your back (hello, sciatica!) constantly reminds you that carrying a baby for nine months was no joke, you need something low-impact but highly effective.

    Enter Wall Pilates, stage left, saving my sanity and helping me feel like myself again—without any wild CrossFit shenanigans or bootcamp-style yelling.

    This 4-week Wall Pilates Challenge is going to get you moving and feeling strong. No matter where you’re starting from—beginner, postpartum, or just plain fed up—this challenge is your ticket to feeling fit and fierce.

    Table of Contents

    What Is the 4-Week Wall Pilates Challenge?

    Think of it as your personal trainer—but without the cost, awkward gym encounters, or having to wrestle with TRX Pilates straps.

    This Wall Pilates workout plan is designed to work every inch of your body, all while using a trusty wall for support.

    Yes, even your wobbly bits.

    Especially your wobbly bits.

    Here’s how we’ll break it down:

    Week 1: Lay the foundation. Focus on form with beginner Pilates exercises like wall planks and gentle stretches. Perfect for total newbies and those of us who haven’t seen a yoga mat since…ever.

    Week 2: Build strength. Add some oomph with moves like leg lifts and thigh exercises to tone up and feel stronger.

    Week 3: Stability and balance. Time to channel your inner ballerina with moves that challenge your coordination (without the pressure of actually dancing).

    wall pilates

    Week 4: Full-body powerhouse. You’ll combine strength, stability, and flexibility to master full-body Pilates workouts like a pro.

    All you need is 15-30 minutes a day, a wall, and a pinch of determination.

    Trust me, even if you’re more “couch potato” than “Pilates princess,” this workout routine will feel doable.

    Why Wall Pilates Is Perfect for Beginners (and Everyone Else)

    Now, if you’re thinking, “Isn’t Pilates just for people with bendy bodies and expensive leggings?” let me stop you right there.

    Wall Pilates workouts for beginners, especially a personalised workout plan, are designed to meet you where you’re at.

    Support for beginners: The wall helps you maintain proper form, reducing the risk of injury. No Pilates instructor breathing down your neck shouting, “Engage your core!” because the wall’s got your back—literally.

    Low impact, big results: Ideal if your joints are creaky or if the thought of jumping into CrossFit workouts makes you cringe.

    Tones and slims: Want slimmer thighs or to finally see progress in your ab workouts? This is how we get there.

    At home convenience: This home Pilates workout plan is perfect for anyone short on time (or who doesn’t want to leave the house in this weather).

    Bonus: You’ll notice improvements in posture, flexibility, and strength faster than you can say, “Easy morning Pilates routine.”

    If you’re dreading workouts, it’s time to reframe your mindset. I share more on how to find joy in movement—even if you’re not naturally a fitness lover—in my post, ‘Enjoy Movement: How to Find Fun in Every Workout.’

    What You’ll Gain in Just 4 Weeks

    This challenge isn’t about perfection—it’s about progress. Here’s what you can look forward to after just one month:

    Core confidence: Your abs will feel stronger (even if you can’t see them yet).

    Toned legs and thighs: Goodbye, wobble! The wall exercises will help sculpt and strengthen.

    Finding it tough to squeeze Pilates into your busy day? Trust me, I’ve been there. But making fitness a habit doesn’t have to feel like a chore. Check out my post, ‘10 Simple Tricks for Making Exercise a Daily Habit,’ for practical tips to fit workouts seamlessly into your lifestyle.

    Posture goals: Sitting tall at your desk will feel natural, not forced.

    Mental clarity: Pilates has this sneaky way of making your brain feel less foggy. Must be all that deep breathing.

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    wall pilates

    The 4 Week Wall Pilates Challenge

    Foundation – Start with the Basics: Week 1

    Focus on form and getting comfortable with Wall Pilates.

    Complete these exercises 3-4 times a week:

    Wall Plank – Hold for 20 seconds (work up to 30 seconds). Place your forearms or hands on the wall, step your feet back, and form a straight line from head to heels. Engage your core and hold.

    Wall Sit – Hold for 15 seconds (build to 30 seconds). Stand with your back against the wall, lower into a seated position (knees at 90 degrees), and hold. Keep your back flat against the wall.

    Wall Leg Lifts – 10 reps per leg. Stand sideways to the wall, lightly hold it for balance, and lift your outer leg to the side. Lower slowly and repeat.

    Wall Chest Stretch – Hold for 20 seconds on each side. Place one hand on the wall at shoulder height, then gently turn your body away to feel a stretch in your chest. Hold and repeat on the other side.

    Tip: Focus on breathing and maintaining good posture.

    Feeling stuck or discouraged halfway through a challenge is normal, but it’s all about reframing those thoughts. I’ve written a whole post on ‘How to Stay Positive and Motivated on Your Fitness Journey,’ packed with tips to keep going when the going gets tough.

    Strength – Build It Up: Week 2

    Increase the intensity and add new moves. Do 3-4 times a week:

    Wall Plank with Shoulder Taps – 10 taps per side. Start in a wall plank, lift one hand to tap your opposite shoulder, then switch sides. Keep your hips stable.

    Wall Squat with Arm Raise – 10 reps (engage your core). Perform a wall sit, then slowly raise your arms overhead and lower them back down.

    a woman squatting on the floor in a gym

    Wall Side Leg Lifts – 10 reps per leg. Same as Week 1, but add a pause at the top of each lift for an extra burn.

    Wall Hamstring Stretch – Hold for 20 seconds per leg. Place one foot on the wall at hip height or lower, keeping the other leg straight. Lean forward gently until you feel a stretch.

    Tip: You should feel the burn, but don’t overdo it. Rest if needed.

    Balance – Boost Your Stability: Week 3

    Add balance-focused moves for strength and coordination. Complete 4 times this week:

    Single-Leg Wall Sit – Hold for 10 seconds per leg. From a wall sit position, lift one leg off the ground and hold. Alternate legs.

    Wall Plank with Leg Lift – 8-10 reps per leg. In a wall plank position, lift one leg straight behind you, hold for a moment, then switch legs.

    wall pilates

    Wall Lunge – 10 reps per leg. Stand with your back to the wall, one foot forward and one foot back. Lower into a lunge, keeping your back knee close to the wall.

    Wall Side Stretch – Hold for 20 seconds each side. Stand sideways to the wall, reach your arm overhead toward the wall, and lean gently to feel a stretch in your side.

    Tip: Use the wall for support, but challenge yourself to rely less on it as you progress.

    Mastery – Full-Body Flow: Week 4

    Combine strength, balance, and flexibility into a full-body workout. Do 4-5 times this week:

    Wall Plank to Push-Up – 8-10 reps. Start in a wall plank, then bend your elbows to lower your chest toward the wall. Push back to plank.

    Wall Squat with Calf Raise – 10 reps. In a wall squat, lift your heels off the ground and lower them back down for a calf raise.

    wall pilates

    Wall Leg Lift with Pulses – 10 reps per leg. Perform a side leg lift (as in Week 1) but add small, controlled pulses at the top.

    Wall Forward Fold Stretch – Hold for 20-30 seconds. Stand facing the wall, hinge at the hips, and press your hands into the wall while stretching your back and hamstrings.

    Tip: Push yourself, but remember to listen to your body. You’re stronger than you think!

    If you’ve ever started a fitness routine full of enthusiasm, only to hit a wall (pun intended) a few weeks later, you’re not alone. The key isn’t motivation—it’s consistency. I talk more about this in my post, ‘Why Motivation (Alone) Doesn’t Work For Weight Loss,’ where I share how to rely less on willpower and more on sustainable habits.

    Tips for Sticking with the Challenge

    Alright, I won’t sugarcoat it—sticking to a new workout routine isn’t always easy. But you can do this! Here are my best tips to help you smash this one-month Pilates challenge:

    Schedule it in: Treat it like an unmissable meeting. No one skips Pilates with a wall.

    Start your day right: Pair your workout with a 7-second breakfast trick—a smoothie or yoghurt bowl to fuel your energy.

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    • Measures your breath to reveal if you’re burning carbs or fat.
    • Gives you personalised nutrition advice.
    • Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
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    Track progress: Snap some “before” pics (even if they’re just for you). Seeing progress is the ultimate motivator.

    Celebrate small wins: Maybe it’s completing a full week, nailing a move from a Pilates workout video, or just sticking with it when you didn’t feel like it. Every step counts!

    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!

    Conclusion: You’re Stronger Than You Think!

    So, here we are at the end of the post, but the beginning of something amazing for you.

    This 4-Week Wall Pilates Challenge isn’t just about ticking off workouts—it’s about proving to yourself that you’re capable of showing up, putting in the effort, and feeling stronger, inside and out.

    Remember, it’s not about perfection; it’s about progress. Each wall plank, squat, and stretch brings you closer to the best version of yourself. And if you stumble or miss a day?

    Dust yourself off, get back to it, and keep going. Consistency, not perfection, is what changes lives.

    Now, download that free printable workout plan, clear some space by your favourite wall, and let’s get to it!

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  • 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.

    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).

  • Fitness

    The Ultimate Gym Bag Essentials: Your Go-To List

    Whether you’re smashing out a quick session or spending the day perfecting your workout routine, having the right gym bag essentials is the key to feeling unstoppable. Think of your bag as your fitness sidekick—packed with everything you need to stay organised, comfortable, and ready to crush it.

    If you’re new here, welcome!

    I’m Brooke—a mum, fitness enthusiast, and lover of all things wellness. A few years ago, I lost over 80lbs and completely transformed my life, and now I’m all about helping others find joy in movement, balance in nutrition, and sustainable habits that stick.

    Now that introductions are out of the way, let’s get stuck into the ultimate “What’s in my gym bag” checklist!

    The Ultimate Gym Bag Essentials: Your Go-To List

    1. A Reliable Gym Bag

    The star of the show! You’ll need the right bag to hold all your workout bag essentials.

    NIKE Brasilia Training Duffel Bag, Black/White
    NIKE Brasilia Training Duffel Bag, Black/White
    $52.49

    This bag is an absolute gym essential! It’s spacious, durable, and has plenty of compartments to keep everything organised. Practical and stylish—can’t go wrong with this one! 🏋️‍♀️🎒 - Brooke

    Buy Now
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    06/15/2025 10:03 am GMT

    Compact Option: Adidas Defender Small Duffel – Lightweight but still roomy enough for your pilates bag essentials or daily workouts.

    Best Gym Bags For Women
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    2. Water Bottle

    Stay hydrated, babe! Dehydration is a workout killer.

    Best Overall: Hydro Flask Wide Mouth Water Bottle – Keeps your water icy cold for hours, because lukewarm water isn’t the vibe.

    Workout Bag Essentials
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    Budget-Friendly: IRON °FLASK Glass Sports Water Bottle – Affordable, sturdy, and comes in sizes to suit your sweat session.

    gym bag essentials
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    3. Sweat Towel

    No one wants to be that person dripping on the equipment. A towel is a must for your bag essentials list.

    Top Pick: Dock & Bay Quick Dry Fitness Towel – Super absorbent and dries quickly.

    gym bag essentials
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    Budget Option: BAGAIL Camping Towel with EVA Case – Cheap, cheerful, and comes in a nice little case.

    What To Keep In Your Gym Bag
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    4. Headphones

    Let’s be honest: a good playlist can turn a meh workout into a stellar one.

    Best Wireless: SHOKZ OpenFit – Open-Ear True Wireless Bluetooth Headphones – Lightweight, secure, and perfect for staying aware of your surroundings while still jamming out.

    gym bag essentials open ear headphones
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    Budget-Friendly: JLab Go Air Pop Earbuds – Affordable with fab sound. Perfect for your soundtrack.

    gym bag essentials Gym Bag Essentials List
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    5. Workout Clothes

    Because there’s nothing worse than an outfit that doesn’t perform as well as you do. Always pack a backup set of breathable, moisture-wicking clothes in your gym accessories.

    Leggings

    CRZ Yoga High-Waist Leggings – Flattering, squat-proof, and perfect for all workouts.

    Gym Must Haves For Women gym bag essentials
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    Tops

    Under Armour HeatGear Tank – Lightweight, breathable, and sweat-wicking.

    Gym Accessories Woman
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    More Coverage Option: Carpetcom Oversized Drop Shoulder Workout Shirt – For a relaxed fit with plenty of movement and comfort.

    gym bag essentials
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    6. Gym Shoes

    Don’t let dodgy footwear ruin your gains—shoes matter, people!

    Best for Weightlifting: Reebok Nano X3 Training Shoes – For those heavy lifts.

    What To Put In Your Gym Bag
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    Best for Running: Nike Air Zoom Pegasus 40 – Cushioned for all your cardio goals.

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    7. Toiletries

    Because staying fresh and feeling good post-workout is non-negotiable. Whether you’re dashing out after a quick session or taking a proper shower at the gym, here’s everything you’ll want to keep in your gym bag essentials for women:

    Quick Freshen-Up Essentials (No Shower)

    I know, skipping a shower after a sweaty gym session might sound a bit gross, but some of us prefer to clean up at home and just need to freshen up enough so we don’t send people running for the hills!

    Cleansing Wipes: NIVEA Refreshing Cleansing Wipes – Perfect for a quick cleanse post-workout.

    Gym Essentials Woman
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    Dry Shampoo: Batiste Original Dry Shampoo – A lifesaver for hair that needs a little refresh.

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    Whole-Body Deodorant: Native Whole Body Deodorant – Lightweight, skin-friendly, and works anywhere you need a quick refresh.

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    Shower Essentials

    Body Wash: MONDAY Body Wash Moisture Travel Size – Gentle and nourishing for post-sweat skin.

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    Shampoo & Conditioner: Kristin Ess Signature Travel Size Salon Shampoo + Conditioner Set – Leaves your hair soft and smelling amazing.

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    Loofah or Shower Puff: MainBasics Exfoliating Silicone Body Scrubber – Compact and perfect for a thorough clean.

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    8. Protein or Energy Snacks

    For when you need a quick boost after smashing your workout gym routine.

    Best Protein Bars: RXBAR Variety Pack – No nonsense, just protein-packed goodness.

    gym bag essentials protein bars Workout Bag Essentials Women
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    Energy Boost: Trail Mix Packs with Nuts and Dried Fruit – Easy to toss into your workout bag essentials women edition.

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    9. Resistance Bands

    Small but mighty! Perfect for adding variety to your gym bag essentials.

    Top Pick: Fit Simplify Resistance Loop Bands – Ideal for warm-ups or sneaky home workouts.

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    10. Foam Roller or Massage Ball

    Post-workout recovery = non-negotiable.

    Massage Roller: TheraBand Roller Massager – Portable and perfect for sore spots.

    Bag Essentials List
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    11. Padlock

    Keep your gear safe while you’re busy smashing it at the gym.

    Best Overall: Master Lock 1535D Combination Padlock.

    Go To The Gym
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    12. Notebook or Fitness Tracker

    Tracking your progress is the name of the game, my friend.

    Digital Option: Fitbit Charge 5 Fitness Tracker – All the stats, none of the faff.

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    Old School: Clever Fox Fitness & Food Journal – Perfect for scribbling down your plan & PBs.

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    What to Read Next

    If you’re loving this post, here are three more that’ll help you level up your fitness game:

    How To Go To The Gym When You’re Anxious – Practical tips to overcome gym anxiety and feel confident in your workout space.

    10 Simple Tricks for Making Exercise a Daily Habit – Easy, actionable strategies to stay consistent and keep moving.

    The Only Full-Body Workout Plan You Need as a Beginner – A straightforward guide to building strength and confidence, whether at home or in the gym.

    Check them out and keep smashing those fitness goals! 💪

    Final Thoughts: Pack Like a Pro!

    There you have it—your ultimate gym bag essentials list. Whether you’re tackling your daily routine planner, going to the gym, or just smashing out a quick session, these workout bag essentials will have you covered. So pack up, show up, and let’s crush it together. You’ve got this!

    What’s in your gym bag? Drop your must-haves in the comments below—I’m always on the lookout for new ideas!

  • 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.

    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.

    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.

  • Wellbeing

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

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

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

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

    1. Create a Cosy, Calming Space

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

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

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

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

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

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

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

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

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

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

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

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

    3. Indulge in Some Seasonal Comfort Foods

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

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

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

    autumn self-care

    Easy, filling, and so satisfying.

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

    4. Digital Detox (or At Least Try)

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

    It’s draining.

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

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

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

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

    5. Pamper Yourself, Because Why Not?

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

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

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

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

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

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

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

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

    autumn self-care

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

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

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

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

    7. Practice Gratitude and Reflection

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

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

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

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

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

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

    Summary

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

    Conclusion

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

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

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

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

  • 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!

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    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.

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

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

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    A soothing candle for when you need to relax.

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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.

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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.

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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.

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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).

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    A scented candle with a fragrance you love.

    A bag of dried lavender or other calming herbs.

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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.

    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!

  • Wellbeing

    Cosy Nights: The Ultimate Fall Evening Routine for Relaxation

    Let’s talk about something we all need but rarely get: proper, guilt-free ‘me time.’ And no, I don’t mean scrolling through your phone in bed until your eyes burn (Guilty). I’m talking about an actual, soul-soothing fall evening routine that’ll help you unwind and recharge.

    Sounds like a dream, right?

    But trust me, it’s more doable than you think, even if life’s throwing everything it’s got at you.

    Whether you’re juggling work, family, or just the general chaos of life (hello, adulting!), autumn is the perfect season to slow down and focus on yourself.

    So, let’s build the ultimate cosy fall evening routine that’ll leave you feeling relaxed, recharged, and maybe even a little bit smug about how well you’re looking after yourself.

    Here’s how you can do it:

    fall evening routine

    Step 1: Set the Scene

    First things first, if your evenings currently look like you racing around trying to get everything done – STOP.

    The laundry can wait.

    Your emails? They’ll still be there in the morning.

    The first step in winding down is creating space to actually breathe. Maybe for you, that’s when the house finally goes quiet, or it’s when you get home after a long day at work.

    For me, it all starts once I’ve finished the day’s must-dos. I’ve got a baby at home, so when he’s down for the night, that’s my signal to switch gears.

    The scene setting starts with lighting a few fall candle scents. Think pumpkin spice, cinnamon, and vanilla—those cosy, nostalgic autumn vibes instantly put me in a relaxed state.

    Then, it’s time for a little lavender-scented lotion to add to the cosy feel, creating a spa-like atmosphere in my own bedroom. This combination is key to my cosy night routine aesthetic.

    Whether it’s baby bedtime or just the moment the world slows down, make this your ‘me time’ marker.

    fall candle scents

    Step 2: Autumn Skincare & Self-Care

    Next up, let’s talk about skincare because autumn calls for a bit of extra TLC for our skin. My fall skincare routine is non-negotiable. Cooler weather can wreak havoc on my dry skin, so I focus on nourishing it with hydrating serums and moisturisers.

    I love the calming ritual of applying these products before bed, and it’s a crucial part of my nighttime routine.

    In the spirit of keeping things cosy and calm, I also like to spend a few minutes with my gratitude diary. It’s a simple but effective way to end the day on a positive note.

    By writing down three things I’m thankful for, I shift my mindset from any stress or chaos to what really matters. Plus, it’s such an easy way to practice mindfulness.

    This small habit is a key part of my slow evening aesthetic and helps me wind down in the most meaningful way.

    As you’re winding down and getting into the flow of your evening routine, why not take it up a notch with a little extra self-care? Creating a Self-Care Boo Basket is a fun, autumn-inspired way to treat yourself and make those cosy nights even more special. If you’re looking for more inspiration, my autumn self-care ideas are just the thing to help you embrace the cosy vibes.

    Step 3: Swap the Phone for Something Creative

    Let’s be real, mindlessly scrolling isn’t exactly relaxing – it’s more like getting trapped in a vortex of distractions. So, instead of falling into the phone trap, why not do something creative that actually helps you unwind?

    Personally, I’ve become a huge fan of adult colouring books. It’s such a simple activity, but there’s something so calming about it.

    I sit down with my favourite colouring book (this one is PERFECT for spooky season and these are my current fave pens), grab a hot chocolate, and just zone out.

    There’s no pressure to be perfect, just the joy of colouring inside (or outside) the lines.

    Find something that lets your mind slow down – it could be drawing, crocheting, or even journaling.

    The key is to make it low-pressure and enjoyable.

    Step 4: Embrace the Bath Life

    If there’s one thing that screams ‘autumn relaxation,’ it’s a long, warm bath. And look, I get it – sometimes life is so hectic that squeezing in a bath feels like an indulgence.

    fall evening routine

    But listen, you’ve got to take those moments when you can. When you finally slide into that tub, it’s like the world disappears for a bit, and that’s priceless.

    For me, it’s even more essential these days because my lower back’s been giving me grief since having a baby (the joys of childbirth, right?).

    So, after a bath, I make sure to get in some back stretches and even treat myself to my heated back massager for 15 minutes. It’s like hitting the reset button on my body and my brain.

    A bath, paired with some relaxing autumn skincare products like bath salts or essential oils, is my favourite way to unwind.

    Step 5: Cosy Gaming or Comfort Shows

    Now, this is where you really get to relax. Once you’ve done all the essential wind-down activities, it’s time for a little indulgence.

    Personally, I’m all about cosy gaming. There’s something so soothing about the gentle pace of games like Wylde Flowers, Stardew Valley, or Go-Go Town.

    No stress, no high-pressure missions. Just pure, laid-back fun where you can lose yourself in a simpler world for an hour.

    But, if gaming’s not your thing, let’s talk comfort shows. Autumn is the time for those binge-worthy, feel-good series and films that make you want to curl up with a blanket and a cuppa.

    My go-to autumn shows? Gilmore Girls (because who doesn’t love Stars Hollow in the fall?), Buffy the Vampire Slayer (a little bit of nostalgia, a lot of slaying), and The Vampire Diaries (because broody vampires just feel right this season).

    And don’t get me started on films – if it’s not Lord of the Rings, Twilight or Hocus Pocus gracing my screen, I’m not doing autumn right.

    Whether you’re gaming or catching up on comfort TV, the point here is to let yourself enjoy something easy, familiar, and cosy.

    No pressure, just pure relaxation.

    If you’re loving the cosy vibes of an autumn evening routine, why not keep the autumn magic going all season long? My Fall Bucket List is packed with 31 cosy ideas to fully embrace everything autumn has to offer.

    Step 6: Finish with a Good Book

    autumn evening routine

    Let’s be honest – nothing beats ending your day with a good book. And autumn is the perfect time to curl up with a magical or mysterious read.

    Here are some of my favourite autumn books that are absolutely perfect for those cosy evening aesthetic vibes:

    Perfect Autumn Reads

    The Very Secret Society of Irregular Witches by Sangu Mandanna: Think a little bit of magic mixed with friendship and finding where you belong. Perfect for an autumn evening with a cuppa.

    Weyward by Emilia Hart: This one’s not so much “cosy”, it’s more “female-rage coded”. It’s dark, atmospheric, and has a powerful message about womanhood and nature.

    House of Hollow by Krystal Sutherland: This one’s on the darker side – an eerie, haunting story about three sisters with a supernatural past.

    Caraval by Stephanie Garber: It’s magical but with a dark edge – perfect for autumn.

    The Only Purple House in Town by Ann Aguirre: It’s all about finding your tribe and embracing your weirdness.

    Step 7: Keep it Simple and Consistent

    Now, look, I’m not saying you’re going to nail your fall evening routine every single night.

    Life happens.

    Sometimes you’re going to be too tired, or the chores will call, or maybe you’ll just need to crash.

    But here’s the thing – creating a consistent, simple fall evening routine like this can make a huge difference over time.

    Evening Routine Aesthetic Photo

    It’s not about doing everything perfectly every night, but about building moments of calm and joy into your evenings, whenever you can.

    On the nights when the baby wakes up, or you’re running behind on work, I still try to squeeze in one small act of self-care – whether it’s 10 minutes with my back massager or even just a few pages of a good book.

    Because those small moments add up, and they matter.

    Just like a solid evening routine helps you unwind and recharge, a morning routine sets the tone for the day. If you haven’t already, be sure to check out my post on creating the perfect fall morning routine to kickstart your day with the same cosy, intentional vibes.

    After all, balance is all about how we start and end our days.

    You Deserve This Time – So Take It

    So, there you have it – your ultimate guide to a cosy fall evening routine.

    The secret?

    Prioritising yourself.

    Because at the end of the day, you can’t pour from an empty cup, and autumn is the perfect season to slow down, get cosy, and recharge.

    Even when it feels impossible, or you’re tempted to just tackle that to-do list, remind yourself that you deserve a bit of time just for you because you do.

    By incorporating elements of organisation, skincare, relaxation, and a little creativity into your evening, you can create the best nighttime routine that fits your lifestyle.

    Now go run that bath, grab your book (or turn on Gilmore Girls), and take that ‘me time’ – you’ve earned it.

  • Wellbeing

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

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

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

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

    1. Start with a Soft and Snuggly Base

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

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

    My Picks

    boo basket comfort items

    2. Aromatherapy to Set the Mood

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

    Candles!

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

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

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

    Instant calm.

    My Picks

    boo basket candles

    3. Indulge in Skincare and Pampering

    Time to pamper yourself like the queen you are!

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

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

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

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

    My Picks

    boo basket skin care

    4. Warm and Comforting Drinks

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

    Exactly – it’s basically illegal.

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

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

    Spice it up! Literally.

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

    My Picks

    book basket hot drinks

    5. Snacks for the Ultimate Relaxation

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

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

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

    My Picks/Recipes

    boo basket sweet treats

    6. Entertainment for a Cosy Night In

    Now, onto the fun stuff – entertainment!

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

    My Pick

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

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

    boo basket activities

    7. Mindfulness and Relaxation Tools

    Now, let’s talk about winding down properly.

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

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

    My Picks

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

    boo basket spa sets

    Conclusion

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

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

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

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