Mental Glow Up Challenge

Choose positive, constructive and healthy thoughts.
 

Try positive self-improvement books, podcasts, and other content.
 
 

Your gut is sometimes referred to as your “second brain” because it plays such a large role in regulating your bodily functions.

Your gut also contains what is known as the enteric nervous system or ENS. This is an intricate network of neurons that can actually operate independently from your brain’s central nervous system.
 

Turns out there is some truth to “you are what you eat”.
 
 

If you drink the water and you still want the snack, go ahead and listen to your body. But maybe you won’t need it anymore.
 

 
I get it, water can be so boring. If you’re struggling to stay hydrated check out this post of tips that I used to start drinking more water during the day.
 
 

Unfortunately, the opposite is also true. Which is why you have got to stop complaining.
You might be complaining about other people, your own circumstances, or any other frustration.

Of course in the moment it can help you release stress, but chronic complaining can have negative impacts on your overall wellbeing.

Not only can complaining, or venting, become a burden on the people you vent to, but you can also develop a victim mentality. When you have a victim mentality, you see yourself as powerless and out of control.

Having a victim mindset can prevent any personal growth you might be working towards. Also, You know who likes someone who complains all the time? If you guessed no one, you’re right.
 

It’s about taking time to disconnect from your virtual life and fully immerse yourself in the real world, taking some time to truly appreciate the beauty of nature.

It’s about trying to slow down, which I know can be difficult, especially if we’re feeling like we really should be being productive instead. But connecting with nature is productive

Spending time in nature has been shown to have a multitude of benefits, including reducing your stress levels and even lowering blood pressure. Being out in nature can also stimulate your creativity.
 

There is something magical about watching the sun rise or set. Both are beautiful. Either may inspire awe.

This can be a lovely way to connect to and appreciate the beauty of nature. Watching either the rising or setting can has also been shown to provide a mood boost.
 

Actually do this: Make a to done list. A to done list is a list of things that you’ve already accomplished.

Remind yourself that you’ve already proved how capable you are. You’ve already accomplished so many things in your life.
 

Too often we are so busy looking towards the next goal that we forget to acknowledge how far we’ve already come.

Working on something new? Track your progress visually.

It’s true, human beings are social creatures. We need to be socially connected to have our needs fully met. However, there can be such a thing as too much.

We don’t need to be constantly connected to what everyone else is doing – strangers’ lives that don’t have any impact on our own.
 

It can’t hurt to log off every once in a while.
 
 

Stop. Pause and breathe.
 

Some studies show regular deep breathing can even contribute to lower blood pressure. It’s one of the easiest things you can do for yourself.

The earliest evidence we have of mediation being practiced is from 1500 BCE, but historians believe mediation was practiced long before this. There’s a reason it has stood the test of time.
 

One of the best things about meditation is how flexible and free it is.

There are many different kinds of meditations, including walking meditations, that can take as little as 5 minutes.

Remember, it’s a meditation practice so don’t expect to be an effortless expert the first time you sit on a pillow. Meditating is just about showing up and being still when you start.
 
 

You don’t need an outdoor tub in below freezing weather. A cold shower is one of the easiest ways to use cold therapy. You don’t even need the cold temperature for the entire shower. Just turn it down to below 60 degrees for maybe 2 minutes at a time.
 

Most of us have much more things than we actually need, and more than we can store. Get rid of the clutter in your home, it provides too many visual distractions and makes it harder to relax.

A cluttered home typically leads to a cluttered mind. Less clutter in your home, less clutter in your head.
 

One of the best parts about decluttering is that there will be less to organize and clean.
 
 

Even once you declutter, you still need to make sure your space is organized. Almost no one thrives in a messy unorganized space. It’s worth taking time to tidy and organize your space because of the impact it can have on your overall well-being.

Sometimes it’s not just the physical spaces that we need to get organized, especially when it comes to a mental glow up challenge. It can be very beneficial to use some sort of planner.

You can reduce your mental load by creating an external memory of your appointments, deadlines and tasks. Planners can not only provide a place for you to keep track of things, but also can provide accountability.

If you tend to be busy, or forgetful a planner can be a great tool to reduce feelings of overwhelm.
 

You’ve probably heard the advice to keep a journal before and that’s because they are amazing tools when it comes to your personal growth and your mental health.

The act of writing things out helps you to process your emotions more easily. It can also help you to better cope with stressful events and face anxious thoughts.
 

When you release all of your emotions out onto the page, you can reduce the mental burden of what you’re feeling. It also allows for reflection which is essential for growth. To make conscious changes in your life, you need to have self-awareness.
 
 

Sleep is the foundation you build your healthy life upon. It’s so important and something you should be prioritizing when you can. When your body is asleep, it repairs, heals and rejuvenates your cells and tissues.
 

 
Not getting enough sleep can lead to an increased risk of so many negative conditions. Sleep is also essential to making sure your brain is functioning at it’s best and your mind is clear.

Having a sleep disorder, or continually not getting enough sleep has been known to make conditions like depression and anxiety worse.

If you’re having trouble sleeping at night, night routine could be beneficial. It’s also recommended that you stop drinking caffeine for at least 6 hours before you plan on going to bed.
 
 

Even though it’s a *mental* glow up challenge, you do still need to engage in regular physical activity. It’s not about changing the way your body looks, but about positively impacting the way your body feels.

Physical activity is a healthy outlet for stress and frustration. Thanks to Elle Woods, just about everyone knows that exercise gives you endorphins. Getting physical can help boost your overall happiness and that’s good for your mental health.
 

The toughest part about getting physical is finding an activity that you actually enjoy and look forward to instead of dreading. Taking walks is one way to start, but so are swimming or dancing. Experiment!
 
 

Routines are not meant to be rigid or constrain you. Creating and maintaining routines are meant reduce uncertainty and provide a flexible structure.

Regular routines can improve your concentration, help you incorporate new habits and even help with procrastination.
 

There are so many different kinds of routines you could have, from morning routines and night routines to wash-day and general self-care routines. You could also take it in a different direction and have routines that involve self-discipline and achieving your goals.

They say consistency is key and one of the best ways to stay consistent in something is to create a routine for it. The best routines are the ones that work for you.

How do you want your life to look? I want you to get really super specific about this one.

Your vision board doesn’t just have to be on a giant white piece of poster board either. A vision board can live in a notebook or even on your phone.

The idea behind a vision board is that it should be some place where it’s easy for you to see every day. Addicted to Pinterest? Use that to your advantage and create your vision board there.
 

It’s important, however, to not create a vision board that makes you feel bad when you look at it. You want to feel excited when you look at your vision board – excited for the future where you have all of the things in your vision.
 
 

Self-care doesn’t have to cost a ton of money or take a bunch of time. Self-care might be taking a step back when you’re feeling overwhelmed, stretching your body or going to bed early.
 

If you’re having trouble finding time to fit in self-care, schedule it. Make it a priority. You deserve it.
 
 

Boundaries are something that you set in place to ensure you feel both respected and safe. They are ultimately a powerful form of self-care. But they are a form of self-care that many can find difficult.
 

People who truly care about you will respect your boundaries, the same way that you would respect the boundaries of someone you truly cared for.
 
 

What’s on the inside is always more important than what’s on the outside. Unfortunately though, your appearance is usually the first thing someone notices about you. Wearing clothing that makes you feel good and that you feel like you look good in can provide a huge confidence boost.

Success is all about context – your success probably doesn’t look exactly like mine. Someone else’s idea of success could be your idea of a nightmare.
 

Create your ultimate alter ego – the version of you who isn’t held back by your limiting beliefs or fears. Your alter ego is someone who always has it together. This will shift your energy. It’s a way to reinvent yourself and your identity.
 

Even Beyoncé doesn’t feel 100% confident all the time. She has an alter ego and if you’re a Beyoncé fan, you might recognize it since she named her third studio album after her alter ego – Sasha Fierce.

So many successful people have used alter egos to achieve greatness. Kobe Bryant had the alter ego of the Black Mamba, Norma Jean became Marilyn Monroe, and these are just the ones we know about.

For example, you might not be a gym girlie or guy, but your alter-ego is.
 
 

Self-love is so, so important. The relationship you should be putting the most time and effort into is the one with yourself. You will always have you.
 

How can you expect yourself to be truly happy and successful when you constantly have a negative voice in the back of your mind?

Train yourself to notice what you’re saying to and about yourself. If it doesn’t serve you, you have to intentionally reframe it:

I’ll never figure this out → I am always learning and improving.

I always mess things up → Sometimes I make mistakes, but there are plenty of things I get right.

I’ll never be successful → Success is subjective and my journey is not over.

Be your best cheerleader, not your worst critic. Compassion for yourself is vital for your wellbeing and your self-worth.

If you take nothing else from this mental glow up challenge, please take this quote from Maya Angelou: “If I am not good to myself, how can I expect anyone else to be good to me?”
 
 

Like I said at the start of this post, this isn’t a challenge about quick fixes. Your mental glow up is a continuous journey, and this challenge is just the beginning.

The best investment you can make is in yourself. You are your most valuable asset. If you follow this challenge, I would absolutely love to hear from you! Let me know how it’s going in a comment below ↴