It’s November, and the year is racing to a finish like a kid on a sugar high. I don’t know about you, but I’ve been feeling like my body, mind, and spirit could all use a little reboot. That’s where this personal GLOW UP CHALLENGE come in.
It’s all about setting simple, intentional steps across four key areas: Body, Mind, Self-Care, and Nutrition. The goal? Wrap up the year feeling like the best version of me. (Or at least a little more put together than I was in January!)
This journey is about being kind to myself, making time for my well-being, and forming habits I’ll carry forward. So here’s my checklist. Maybe it’ll give you a few ideas, or maybe you’ll just get a chuckle from my attempts to get my act together.
BODY GOALS: Moving, Sleeping, and All the Stuff We Know We Need
First things first, it’s time to get real with the basics. If my body were a house, let’s just say it’s overdue for some “spring cleaning.” Taking care of our physical health often falls to the bottom of the list, so I’m prioritizing simple, manageable steps to reconnect with my body. So, here’s what’s on the agenda:
Quality Sleep: Get 6-7 hours of solid sleep each night. I’m not trying to win an Olympic medal for sleep, but 6-7 hours seems like the safe zone. And if that means tucking myself in like it’s bedtime at a boarding school, so be it.
Daily Stretch: Ten minutes a day, that’s all. I’ve even saved some back-stretching videos for when I need to remind myself that I actually have a spine and it needs love too.
Move My Body (Without Complaining): I can’t quite commit to “no pain, no gain,” but I’m here for anything to keep me moving. My motto here is simple: “I’m not training for the Olympics, I just want to stay off the couch.” Whether it’s hitting the gym, playing a sport, or going for long walks, moving daily is non-negotiable for keeping my body healthy and active.
Clean Phone Screen Regularly: Hands up if you always remember to clean your phone screen. (Didn’t think so.) But since my face is up close and personal with this thing all day, it’s time for a regular wipe-down, my skin will be glad.
Power Naps :I used to think naps were a luxury. Now I think they’re an absolute necessity. A little 1-2 hour recharge is basically my way of hitting “refresh” on my whole day.
Fresh Sheets Weekly: Nothing says “adulting” like clean sheets. That fresh feeling is like giving myself a mini-luxury hotel experience right at home.
Full Body Massage: Because if I can’t treat myself, who will? My muscles need a little TLC, and let’s be honest, a massage is basically an “I survived the month ” reward.
SELF-CARE RITUALS: Treat Yo’ Self (Without Going Broke)
Let’s talk self-care, the real kind. I mean the stuff that makes you feel like you’ve got your life together, even if only for an hour. It’s about prioritizing what makes me feel calm, centered, and cared for.
Here’s my plan:
Maintenance Day: I’m dedicating a day each month to give myself a full tune-up hair (even though I’m trying to grow them out 😁), nails, skincare, and even teeth health. Consistency here really adds up over time. Call it a mini spa day at home, or just call it me taking myself seriously. The goal here? Feel fabulous, even if my main outing is the laundromat.
Declutter Wardrobe: I’m giving out anything I haven’t worn in six months. I mean, if I haven’t reached for it by now, chances are I won’t miss it. (And besides, who really needs 12 “work from home” hoodies?) Decluttering keeps my space (and mind) clear.
Teeth Care🪥: I took a trip to the dentist last week and I was schooled on the proper way to brush. This includes brushing from gum to teeth, using a tongue scraper, brushing the roof of your mouth, brushing your cheeks, lips all the works!
Night Baths 🛀: If a warm bath with soothing bath soaps isn’t self-care, I don’t know what is. Plus, it seriously helps me sleep like a baby.
Extra Comfort During Period Days: Those days get their own special care. A heating pad, my favorite snacks, cozy night wear, basically anything that feels like a warm hug from the inside out.
I’m making a conscious effort to pamper myself more during these days, every little comfort counts.
Invest in Cozy Sleepwear: Cotton and silk PJs are my new love language. Who knew comfort could feel so luxurious?
Weekly Towel Change: There’s something about a fresh towel that makes me feel like I have my life together. Little changes, big impact!
NUTRITION: Because “There’s Food at Home”
I love a good takeout night as much as the next person, but nutrition is where I know I need to up my game.
So here’s what’s on the menu (literally) this month:
Bye-Bye, Soda 🥤 : We had a good run, soda, but it’s time to cut back. Especially the Fanta and Sprite habit, they’ve gotta go. (My body will thank me, I’m sure.) As long as I learn how to make Zobo, I should be fine.
Don’t Skip Breakfast 🥞: I’m trying to actually eat breakfast every day. Apparently, first meal at 1pm doesn’t count so I’m working on it.
Eat More Fruits 🍉: Aiming to add fruits to every meal as an easy way to increase vitamins and fiber. Had a bowl of watermelon and pineapples this morning, delicious stuff 😋
Three Balanced Meals Daily 🍱: This one’s a biggie for me since I tend to skip meals. No more skipping meals just because I’m busy. If my schedule’s too packed to eat, that’s on me. My body deserves three squares. Besides I’m trying to add flesh and muscles to my body so I need to eat!
Hydration Goals💦: Water doesn’t taste nice 🥹 but I need a lot of it, I get dehydrated often these days cause of my lack of water. I’m getting myself a giant 2L water bottle, so I’m hydrating in style. (Or trying to, anyway. Turns out, that’s a lot of water!)
Nightly Herbal Tea🍵: A calming tea to end the day, like lemongrass mint. It’s like a little “thank you” to my stomach for putting up with me.
Cut Down on Junk: I keep reminding myself, “There’s food at home.” The more I say it, the more I believe it. (Hopefully.) Chick Wizz from Chicken Republic will not be the end of me 🙈
MIND CARE: Because We Could All Use a Mental Reset
Lastly, this glow-up wouldn’t be complete without some intentional focus on my mental wellness. I’m going for more peace and fewer “Why did I just doom scroll for an hour?” moments.
Here’s how I’m taking care of my mind:
Daily Devotionals🧎♀️: Starting the day with a moment to ground myself. If nothing else, it’s a calm start before the day tries to take over.
Journaling 📝: One for Thoughts, One for Inspiration. I keep one for those thoughts that I need to let go of and another for ideas that inspire me. My brain’s a busy place, so this helps keep things a little more organized.
Review To-Do List ✅ : Checking my list each night to see what got done and set up my next day. It’s like my way of saying, “Hey, we got this.”
Screen-Free Evenings: no screens before bed. Because no one needs to be watching funny dog videos at 11 p.m. when they could be sleeping.
Diffusers and Candles 🕯️: Uplifting, relaxing scents to make my space feel calming and welcoming. I’m a sucker for calming lavender and uplifting citrus.
Limit the Scroll 📱: Cutting down on the mindless scrolling. If I’m going to be online, it’s going to be for something I actually enjoy of work.
Reading for Pleasure and Learning 📕: Books are calling my name! I’ve got a few books lined up to dive into for both fun and personal growth.
Take a New Course 📖: Learning something new is my way of keeping my mind fresh and inspired. I have a couple of Psychology courses I’ve been eyeing.Time to get serious.
Spotify Playlist Updates 🎧: Curating playlists for different moods because, honestly, music is my therapy.
Writing Practice ✍️: Setting aside time to write more consistently, as it’s a great outlet for me.
Digital Detox Hours : Time blocks with no screens, no distractions. Just me, my thoughts, and whatever else I find to fill the time.
Ready to Glow Up?
I’ll try to share my progress throughout the month on my instagram, so feel free to follow along! Maybe you’ll find some inspiration to start your own glow-up too.
Let’s end the year with a little more balance, peace, and the confidence that we did something good for ourselves.
Your Psychology Friend,
JD