A short guided pause for women who always cope emotionally — but whose bodies never fully rest.
Most people think stress is obvious — tight chest, racing thoughts, overwhelm.
But for many women, stress hides deeper.
Not as panic. Not as chaos. But as a quiet hum beneath everything.
A slight holding. A subtle readiness. A body that doesn’t quite let go.
You don’t feel stressed emotionally. Life is generally good. You’re coping — even thriving.
And yet your body has never really stood down.
This pause is for that woman.
The one who doesn’t break — she absorbs. She carries. She keeps going.
Not burnt out. Not overwhelmed. Just never fully off-duty.
Is this you?
🌀 The Internal Processor
You think clearly, function well, appear calm. You feel emotions more in your body than your mind. You rarely panic — you just hold without noticing. You don’t feel tense… until something finally softens.
You don’t feel stressed — you feel steady. But your nervous system never quite rests.
🫶 The Quiet Carrier
You’re the one others rely on. You cope, organise, anticipate — sometimes without realising. You’re not overwhelmed, you’re just… on duty. You don’t put the load down — you just adjust to it.
You don’t feel frantic — you feel capable. But your body stays switched on to keep life moving.
Why this pause matters
Even when stress isn’t felt emotionally, the nervous system still keeps score.
A body that never fully relaxes can express itself in quiet ways:
• fatigue you can’t explain • shallow breath without noticing • easily startled or sensitive to noise • tension you only recognise after it releases • digestive or hormonal imbalance • physical symptoms without emotional stress
Not because you’re failing — but because your nervous system doesn’t know it can pause.
Not yet.
And often…
You only realise how much you were holding
once you feel what it’s like not to.
What The Nervous System Pause is
A short guided visualisation — just a few minutes —
designed to give the quiet watcher inside you a moment off duty.
Not meditation in the traditional sense. Not breathwork. Not relaxation training.
Just a small, gentle pause your nervous system can feel.
You try it once. Notice what softens. And return whenever you need another moment of ease.
There is no schedule. No challenge. No repetition required.
Just one pause — and the option to come back to it whenever you like.
When to use this pause
Use it any time you notice even the smallest hint of holding:
✨ a slight edge to your energy ✨ a busy body but calm mind ✨ tension you can only feel when you look for it ✨ tired-but-functioning ✨ difficulty switching off ✨ nothing wrong — just not quite ease
Or simply because you’re curious what a few minutes of softening might feel like.
There is no wrong moment. Only the one you finally take.
What you may experience
Not deep relaxation. Not a dramatic shift.
Something quieter, more honest:
🌿 an exhale you didn’t know you were holding 🌿 a shoulder dropping without instruction 🌿 breath deepening by itself 🌿 a sense of being carried instead of carrying 🌿 stillness where effort usually sits 🌿 subtle lightness inside the body
The goal isn’t to feel better. It’s to feel the difference.
And once your body learns it, it can return there again.
Try your first pause
Just a few minutes. No pressure. No expectation.
See what softens.
Your Guided Pause — Coming Soon
The First Guided Pause Is Nearly Ready
If you recognise yourself in these words — the quiet holding, the steady coping, the body that never quite rests — you’ll love the guided pause I’m creating.
It’s a short moment designed to help the body soften without effort, without pressure, without needing to “relax.”
It’s coming soon. A few minutes that might feel like more than you expected.
If you’re new here, I share a Self-Care Update every month — not a polished highlight reel, but a real look at what’s happening in my body and my healing journey. Here’s November.
1. My Month in a Few Words
I thought this month was going to be “Maintenance,” but it turned out to be a Recovery month between rounds of treatment (antibiotics for SIBO). It reminded me how unpredictable healing can be.
2. What I Noticed in My Body
The first round of treatment was more intense than expected, and my body spent most of the month trying to find its footing again. I had almost constant histamine reactions, and my system seemed to divert all its energy into calming itself down. (I share my personal SIBO/Histamine journey here)
That meant everything non-essential had to shut down. If I tried to concentrate for too long, the brain fog arrived. If I pushed even a little, it felt like I’d run a marathon — exhausted and aching from head to toe.
3. The Self-Care Practices I Returned To
The practice I always return to is supporting my body through what I eat, it’s one of the core practices on my Self-Care Menu (my living list of what actually helps my body). While my diet often feels restricted, the truth is that what I do (and don’t) eat has the biggest impact on how quickly I feel better or worse.
It’s a constant “give and take” between what my body needs and what I enjoy — and that’s really what personalised self-care is: adjusting, experimenting, and finding the middle ground.
4. What Helped the Most
Listening to my body, then adjusting my practices and daily life, helped the most this month.
I had hoped to add more movement — I’d enjoyed it so much last month — but this wasn’t the time. Instead, I learned to ease off, and to trust that a little bit was better than pushing… and better than doing nothing.
Even on the hardest days, I at least started — even if two minutes later, I needed to stop.
5. What I Adjusted
I had planned to explore some new challenges, but I had to postpone this plan. There was nothing left in the battery, and pushing myself would have backfired.
I promised these updates would be real — and sometimes real life simply doesn’t go to plan.
6. What I Learned About My Body
My body takes longer to recover than it used to. To be fair, I had no idea how intense the treatment would be, and it’s easy to forget that medicines that “fix you” also demand a lot from your system.
I kept reminding myself of this whenever frustration crept in.
7. My Gentle Win
I didn’t fight my body. I didn’t give up. I didn’t get frustrated (too much). And I kept resting.
That’s a win.
8. Life Context
You can’t avoid stress. Life happens, and sometimes it’s scary and you feel powerless to find an answer. This month had several of those moments.
On weeks like that, self-care becomes less about progress and more about survival — and that still counts.
9. Intention for Next Month
I’m about to start another (longer) round of treatment. So my intention is simple: nurture my body the best I can.
10. Final Reflection
If you have a month like this, it’s easy to feel like no progress has been made. My tracking sheet looks a bit grim.
But me and my body are a team.
Some months, I ask my body to step up and do more — and we enjoy the results. Other months, my body says, “I can’t right now — I need your support.”
And every time I listen, we get a little closer. That, to me, is a whole new level of progress.
If you’re reading this and thinking, “I want to take better care of myself… but I don’t know where to start,” you’re not alone.
My Free Self-Care Start-Up Toolkit is a gentle way to begin. Inside, you’ll find tools to help you:
tune into what your body needs right now
choose one simple self-care practice
notice small, meaningful shifts — without pressure
It’s a soft starting point, especially after months like this one.
Curious to find out what a 28-day Non-Exercise movement challenge is all about?
If you live with mobility issues, chronic pain, fatigue, or other health conditions, exercise can feel like a loaded word — or even impossible. But movement — in all its gentle, creative forms — is a foundation for energy, healing, and happiness.
So how do you get the benefits of exercise when traditional workouts aren’t an option?
That’s the question I had to ask myself — and it led me to discover something called NEAT movement: all the small, everyday ways we move that quietly support our circulation, mood, and metabolism.
It turns out, the magic isn’t in the gym — it’s in the little things you already do (and the ones you forgot count). Like pottering in the garden, dancing in the kitchen, stretching during the kettle boil, or chasing the cat off the sofa for the fifth time.
Whether you use a wheelchair, live with fatigue, or just haven’t found your rhythm yet, NEAT is about meeting your body where it is — and helping it move a little more freely, one small step (or stretch) at a time.
If you have a serious health condition, always read and discuss any self-care challenge with your health provider.
Save for later? ‘Jump to Recipe’ to save/print a summary of this challenge!
NEAT stands forNon-Exercise Activity Thermogenesis, or simply “non-exercise movement.” It’s all the activity you do that isn’t formal exercise — walking to make tea, stretching, tidying, or fidgeting.
Our bodies were designed for small bursts of movement all day long. But modern life keeps us sitting — working, driving, scrolling, watching — and even those who exercise a few times a week may still spend hours sedentary.
Researchers now say that sitting is the new smoking, with serious health effects over time.
The good news? You can reverse that trend — gently and simply — with small, regular movement.
The Benefits of Gentle Daily Movement
Even a little extra movement throughout your day can make a big difference. Here are some of the key benefits of increasing your non-exercise movement:
Supports muscle recovery
Reduces stress and tension
Improves cardiovascular health
Helps control blood sugar levels
Reduces inflammation
Boosts mood and mental clarity
Burns calories naturally
Is gentle on joints and fatigue-friendly
Because it’s low-impact and energy-efficient, non-exercise movement is especially helpful for those managing chronic illness or fatigue.
Fun fact: around 70% of your energy fuels daily body functions, 10% goes to intense exercise, and the remaining 20% is available for NEAT movement. This challenge helps you make the most of that 20%!
Before you Begin.
Take a moment to notice how active you are each day. Maybe you move plenty on “good” days, but sit for long stretches on “bad” days. Or perhaps you work out occasionally but spend most of the day sitting.
Wherever you’re starting from is perfectly fine — this challenge meets you there.
How to do the 28-day Non-Exercise Movement Challenge
Like any workout plan, this challenge gives you structure — but the focus is on small, realistic actions.
You can track time (minutes per day) or repetitions (reps).
Here’s how:
Choose your movement(s) for the week or full 28 days.
Plan how many minutes or reps you’ll do each day.
Spread them throughout your day (5-minute bursts are great!).
Track your progress daily.
Increase gently each week.
Celebrate at the end of 28 days!
Just like with regular exercise you need to set yourself a simple workout plan to follow.
See my example below.
The real challenge here is being consistent – for 28-days. Don’t forget I have included FREE support such as a daily tracker for movement HERE.
Five Mini Challenges to Try
You can try one challenge each week or mix them depending on your energy. They’re flexible — designed for “good days” and “bad days” alike. By the end of 28 days, you’ll have built a powerful new movement habit!
Prefer a quick overview of this challenge? I’ve got you – ‘Jump to recipe’!
Fidgeting is a surprising hero of Non-exercise and is a perfect challenge for ‘bad’ days. Positive fidgeting can help stop or relieve bad habits and worry. Research Link.
Perfect for low-energy days. Even small fidgets (toe-tapping, shoulder rolls, finger tapping) count! Try 5-minute “fidget breaks” during TV ads or while waiting for your tea to brew.
Challenge 2 – Stand more this week
Standing burns nearly twice as many calories as sitting and boosts circulation. Try to stand for one extra hour each day — perhaps during calls, reading, or watching videos.
Where can you stand more in daily life?
Challenge 3 – Active sitting challenge
What if you can’t stand or walk and need to sit for hours at a time?
If standing or walking is tough, active sitting is ideal. Set a timer for every hour you’re seated and do gentle seated movements for 5 minutes — shoulder rolls, leg lifts, side bends.
Start by aiming for 5 minutes at a time. If you know you sit for many hours each day, you might like to challenge yourself to 5 minutes of active sitting every hour.
Challenge 4 – Calf raises this week
Your Calf is described as the ‘2nd heart’, it is that important to circulation in the lower part of your body! Calf raises are simple, effective, and can be done anywhere — seated, standing, or supported.
How to:
Sit or stand with feet flat.
Lift heels off the floor, pause, then lower back down.
Repeat 10–15 times a few times a day.
Benefits: improved circulation, better balance, and stronger lower legs.
Challenge 5 – Move more in daily life
This is the final challenge and is probably the most well-known way to increase your NEAT Movement.
How many ways can you find to walk, pace, bend, and stretch in daily life?
The aim for this challenge is to add up all the minutes you are already active through normal daily lifeand increase the time.
This can transform your motivation to doing chores around the home!
You’ve completed your 28-Day Non-Exercise Movement Challenge — and that’s worth celebrating! Whether you stretched a little more, stood up a little more often, or simply noticed how your body feels when it moves, you’ve made real progress.
Remember, movement isn’t about mileage or minutes — it’s about momentum. Every reach, roll, twist, or shuffle counts (yes, even the one where you danced to the kettle).
Even small improvements in energy, mood, flexibility, or confidence mean success. You can repeat the challenge each month, set a new personal best, or just keep your favourite micro-moves woven into everyday life.
Because Non-Exercise Movement isn’t something to tick off and forget — it’s something to live. It’s your gentle reminder that movement still belongs to you, whatever your starting point.
“Progress, not perfection — one small, joyful move at a time.”
Well-done! You have completed another step towards making selfcare simple
Take the First Step…
We’ve all done it — promised ourselves we’d start that new healthy habit “tomorrow,” and felt oddly proud of the plan… until tomorrow never comes.
The truth is, self-care doesn’t need a perfect day — just a small, curious step today.
Your body learns from action, not intention. The Self-Care Start-Up Toolkit helps you turn what you’ve learned into action — so your self-care finally becomes real, simple, and yours.
Turn inspiration into action — You’ve already started thinking about how to care for your body’s everyday needs — why not make it easier to stay consistent? The toolkit shows you exactly where to start.
If you’ve been reading along and thinking, “I’d love to try this myself one day…” — you don’t have to wait, or wonder where to start.
The Free Self-Care Start-Up Toolkit gives you the gentle structure to make your first challenge easy, personal, and effective. It’s the same step-by-step approach I use when following the challenges alongside you — so you’ll feel supported every step of the way.
Inside, you’ll find: 🌿 You’ve already started thinking about how to care for your body’s everyday needs — why not make it easier to stay consistent? The toolkit shows you exactly where to start 🌿 Step-by-step guidance (with short video walkthroughs for each part) to choose and complete your first self-care challenge 🌿 Printable planners, reflections, and trackers to help you stay consistent 🌿 Access to our private community (coming soon!) — for gentle accountability and encouragement
You’ll also receive: 💌 Weekly self-care reminders, new challenges, and encouragement in the Make Self-Care Simple newsletter 🪴 Access to our free private community — where women share progress, celebrate wins, and remind each other we’re not alone
(Part of the Practical Self-Care Pathway — build habits that support your body’s natural balance.)
Real self-care is about listening to yourself. Because being healthy isn’t always easy — but it can be made simple.
“Instant access—start your challenge today.”
Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.
When your energy is low, even a small mess can feel impossible to face. That’s why I love helping people declutter with the Moon — a gentle, monthly routine that guides you to release clutter one small step at a time, without feeling overwhelmed. Over the year, these little steps add up, turning even the most cluttered corners into calm, manageable spaces.
My Sparkly Sandal Moment
All I needed was my sparkly sandals from last summer. I was already running late, so I grabbed at the bottom of my wardrobe—only to end up surrounded by shoes, bags, and impulse buys. One sandal in my hand, five minutes late, and a familiar wave of frustration rising.
This wasn’t the first time clutter had tripped me up. Sound familiar?
When you experience a ‘bad’ day, energy, health or mood is low, the thought of decluttering can feel impossible. You know the clutter is there — the messy corner, the overstuffed drawer, the wardrobe you avoid opening — but even thinking about sorting it feels overwhelming.
You tell yourself you’ll tackle it “one day,” but life, health, and mood get in the way. And the longer it waits, the heavier it feels.
Here’s the truth: you don’t need to fix everything at once. Small steps, taken regularly, make the difference.
That’s why I love using the Last Quarter Moon as a monthly reminder. This lunar phase is all about release and letting go — the perfect energy to clear just one small space at a time. Over a year, those little steps add up to a calmer home and a lighter mind.
This isn’t about perfection. Which is the last thing you need when you are in the middle of a low health, energy or mood phase.
It’s about reclaiming peace, little by little, with the moon as your guide.
What is Clutter, Really?
At its simplest, clutter is:
Stuff that hasn’t been put away.
Items you haven’t decided about yet.
But clutter is personal:
Some see a messy desk, others see a creative workspace.
Impulse buys, retail therapy, and “just in case” purchases quickly pile up.
Why Clutter Builds Up
Turns out that there are reasons why we have clutter!
It’s not laziness. Clutter often happens because of:
Low energy or time.
Decision fatigue.
Emotional ties or guilt.
Not knowing where to store things.
Buying too much without clearing space first.
Something I found helpful is to ask yourself:
Do I use it, need it, or love it?
Am I keeping it for the past, future, or guilt?
Does it actually have a place in my home?
The Emotional Side of Clutter
Human emotion mind map, positive and negative emotions, flowchart concept for presentations and reports
Clutter isn’t just untidy—it impacts how you feel.
It sparks guilt, stress, or shame.
Negative self-talk (“I should have done this already”) makes it worse.
Decluttering, even a small win, brings calm and control.
As my (tidy) mum says: “When my space is tidy, it feels like everything in my world is alright.”
Benefits of Decluttering
If you still need some convincing or want to have some handy areas to assess your ‘before’ and ‘after’ results with your declutter challenge, I’ve listed some common benefits you can score for yourself.
Physical
Find what you need quickly.
Feel at ease with surprise visitors.
Boost energy and sleep better.
Emotional
Reduce guilt and overwhelm.
Increase confidence and self-worth.
Enjoy the satisfaction of completion.
Deeper
Release the past and make space for new.
Break cycles of procrastination.
Feel lighter, clearer energy in your space.
Short on Time?
You can jump straight to the ‘Recipe’ below.
These quick mood boosters come from the Align & Uplift Challenges, a collection of 5-minute self-care practices you can use anytime to raise your vibration, release stress, and reconnect with your best self.
Decluttering works best as a rhythm, not a one-off.
The Last Quarter Moon (half-moon with the right side dark) is linked to:
Releasing and letting go.
Emotional cleansing.
Reflection and reassessment.
It’s the perfect time to declutter. Each month, this moon phase gives you:
A natural reminder.
Supportive “letting go” energy.
A chance to focus on just one small step.
Last Quarter Moon Dates (UK, 2025–2026)
How to Join the Monthly Declutter Challenge
Step 1: Prepare
Note the dates in your diary.
Pick one small area (drawer, shelf, bag).
Choose a realistic time (30–60 minutes is enough).
Gather bags/boxes: Keep / Donate / Bin.
Set up with a drink, timer, and music.
Step 2: On the Day
Set an intention: “I release what no longer serves me.”
Declutter your chosen area.
Put items straight into their new home, donation bag, or bin.
Stop when your time is up.
Step 3: Celebrate
Notice how the space feels.
Breathe and enjoy the calm.
Remember: one drawer today = more peace tomorrow.
Quick Decluttering Tips
Struggling to get started? These tips can help!
Start small — one drawer, shelf, or type of item.
Ask: Do I use it, need it, or love it?
Hesitating? Decide: Keep, Donate, Bin.
Be kind to yourself — you’ve already had value from items, even if you let them go now.
What to Declutter (Ideas List)
I try to focus on the areas that cause me the most frustration, or stress. Here are some areas to consider.
Cupboards or drawers
Desk or table
Wardrobe, shoes, bags, makeup
Toys, books, coats
Paperwork or digital clutter (emails, photos)
Car
Final Thoughts
Decluttering doesn’t have to mean tackling your whole house in one exhausting go. Using the moon as your guide, you can release a little at a time — without the overwhelm.
Each Last Quarter Moon is a fresh chance. Small steps really do add up.
Well-done! You have completed another step towards making selfcare simple
You Felt a Small Shift Today… Let’s Help You Keep It
That small shift — whether it was a moment of calm, a little more energy, a sense of relief, or simply feeling more like yourself — that is where meaningful change begins.
But on low-sparkle days, it’s easy to lose that feeling. Motivation dips first. Overwhelm creeps in. And even the gentlest intentions fade.
Your body doesn’t need pressure or perfection. It needs one easy mini practice you can return to — especially on days that feel heavy, uncertain, or tense.
The Free Self-Care Start-Up Toolkit helps you turn “I want to feel better” into one easy, real-life step — by helping you choose and begin a challenge you can actually use when your mood dips. Most people like to complete it over a relaxed weekend, and it includes short step-by-step videos and simple printables to help you begin gently.
✨ Download the Free Self-Care Start-Up Toolkit
A calm, supportive starting point for your first Align & Uplift practice.
Inside, you’ll gently discover how to: 🌿 understand where you might need emotional or energetic support 🌿 choose one tiny Align & Uplift practice that fits your real life 🌿 begin without pressure or relying on willpower 🌿 notice subtle shifts that help you feel lighter and more grounded
You’ll also receive: ✉️ weekly reminders to support your consistency 💬 access to our private community (coming soon)
Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.
A Bit of History: Being Young at 60 by Horace Fletcher
I have a soft spot for the Old Time Healers — the original self-care pioneers who practiced long before the internet. One of them was Horace Fletcher, who published Fletcherism: What It Is and How I Became Young at 60 back in 1913.
His discovery? That easy weight loss and renewed vitality came simply from chewing your food thoroughly.
Fletcher’s ideas were so popular that even American Presidents, British Prime Ministers, J.H. Kellogg, and King Edward VII reportedly took up “Fletcherism.”
And before you wonder — yes, there’s some modern research to back up this 100-year-old wisdom here, here and here
Why Chewing Matters
Chewing: The First Step in Digestion
When you chew, you signal your stomach, gallbladder, and pancreas that food is coming — “get ready!” This allows your stomach to produce the right amount of hydrochloric acid for digestion.
Chewing Produces More Saliva
Saliva is amazing. It contains enzymes that help break down carbs and fats, binds food together for easier swallowing, and even helps clean your mouth by washing away harmful bacteria.
The Problem With Not Chewing Enough
When food isn’t properly chewed, large particles reach the stomach undigested. This causes bacteria to ferment the food, leading to bloating, gas, and indigestion.
On top of that, the stomach doesn’t get the full “digest now” signal, meaning less acid is produced — and that means less nutrient absorption.
Whew! Your body truly is incredible when you let it do its job.
Eating Less (and Enjoying More)
Chewing slows you down. When you eat more slowly, your body has time to send signals to your brain saying, I’m full!
Many of us eat while scrolling, working, or watching TV (guilty as charged), and before we know it — we’re uncomfortably full.
Mindless eating also robs us of enjoyment. Chewing more brings you back into the moment. You taste your food, you feel satisfied, and your portions naturally shrink.
And when you slow down and truly taste what you’re eating, that second biscuit might not seem so tempting.
What do you think? Worth exploring?
How to Do the 28-Day Chewing Challenge
In my clinic, I found that chewing every single mouthful until liquid was too much for most people. It’s ideal — but not always realistic.
So instead, here’s a gentler, more doable approach that still delivers real results.
The 28-Day Chewing Challenge Plan
Assess your health and digestion before you begin.
Chew the first mouthful of every meal until liquid.
Pause and focus: What does it taste like? How does it feel?
Track your progress daily (it really helps!).
Invite friends to join you — self-care is better together.
Then, each week, build on your habit:
Week 1: Chew the first mouthful of every meal.
Week 2: Chew the first two mouthfuls.
Week 3: Chew the first three mouthfuls.
Week 4: Chew the first four mouthfuls.
That’s it — simple, mindful, and easy to remember.
You might want to set a reminder so you don’t forget, especially in the early days.
Chewing Challenge Tips
Start small — focus on just the first mouthful if that’s all you can manage.
Take smaller bites to make chewing easier.
Don’t take another bite or sip until you’ve swallowed.
Sit in a calm environment.
Avoid eating when stressed, angry, or sad.
After 28 days
Time to compare your before-and-after scores.
Did you eat less?
Bloat less?
Slow down and actually enjoy your meals more?
Reflect on what changed — and what made the challenge difficult.
If you didn’t notice much difference, that’s okay! You can always repeat the challenge or move on to another self-care focus.
Conclusion
Congratulations on completing your 28-Day Chewing Challenge! You’ve taken one of the simplest — and most surprisingly powerful — steps toward better digestion, more mindful eating, and improved overall wellbeing.
At first, it might have felt strange to slow down and actually notice each bite (especially if you had an audience at the dinner table), but those moments of awareness are where real change begins.
Keep going — because the longer you practice, the more natural it feels, and the greater your results will be. Many people also find that as they chew more mindfully, their portion sizes naturally adjust, appetite feels calmer, and weight begins to rebalance — all without effort or restriction.
Over time, chewing well becomes less of a challenge and more of a quiet ritual — one that helps you savour food, support your body, and enjoy every meal just a little more.
“It turns out your grandmother was right — good things really do come to those who chew.”
Take the First Step…
We’ve all done it — promised ourselves we’d start that new healthy habit “tomorrow,” and felt oddly proud of the plan… until tomorrow never comes.
The truth is, self-care doesn’t need a perfect day — just a small, curious step today. Your body learns from action, not intention.
The Self-Care Start-Up Toolkit helps you turn what you’ve learned into action — so your self-care finally becomes real, simple, and yours.
Free Self-Care Start-Up Toolkit
Turn inspiration into action — with a simple system that helps self-care finally work with your body, not against it.
If you’ve been reading along and thinking, “I’d love to try this myself one day…” — you don’t have to wait, or wonder where to start.
The Free Self-Care Start-Up Toolkit gives you the gentle structure to make your first challenge easy, personal, and effective. It’s the same step-by-step approach I use when following the challenges alongside you — so you’ll feel supported every step of the way.
Inside, you’ll find: 🌿 A gentle Before Assessment to pinpoint what your body truly needs — so you can stop guessing and start seeing real results 🌿 Step-by-step guidance (plus short video walkthroughs) to choose the right self-care challenge for your needs — and actually complete it. 🌿 Printable planners, reflections, and trackers to help you stay consistent 🌿 Access to our private community (coming soon!) — for gentle accountability and encouragement
You’ll also receive: 💌 Weekly self-care reminders, new challenges, and encouragement in the Make Self-Care Simple newsletter 🪴 Access to our free private community — where women share progress, celebrate wins, and remind each other we’re not alone
👉 Send Me My Free Toolkit (Part of the Practical Self-Care Pathway — build habits that support your body’s natural balance.)
Real self-care is about listening to yourself. Because being healthy isn’t always easy — but it can be made simple.
Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.
28-Day Chewing Challenge; Reduce Bloat, Taste More and Eat Less
Join this simple 28-day chewing challenge and unlock better digestion, enjoy food more, and experience easy weight loss!
Notes
Instructions
1. Assess before you start: Take note of how your digestion, energy, and appetite feel. Write down any symptoms (bloating, heartburn, cravings, fatigue).2. Week-by-week plan:
Week 1: Chew the first mouthful of every meal until liquid.
Week 2: Chew the first two mouthfuls.
Week 3: Chew the first three mouthfuls.
Week 4: Chew the first four mouthfuls.
3. Focus: As you chew, notice the flavour, texture, and how the food changes in your mouth.4. Swallow fully before taking your next bite or sip.5. Track your progress daily. Make notes about digestion, fullness, energy, or cravings.6. Invite a friend to join you — shared challenges build accountability and fun!
As far back as I can remember, the moment I stepped inside a wood, forest, or even a small spinney, I immediately noticed a shift — both in my surroundings and within myself. The tall, cathedral-like acoustics, the soft feel underfoot, and that earthy, grounding scent all seem to whisper, slow down, you’re safe here.
My breathing naturally becomes deeper, and for me, there’s always a feeling of profound inner peace. (Proper footwear helps too — this is the UK, after all, and muddy serenity is still serenity.)
This challenge is about mindfully harnessing that experience — learning how to use your local wood or forest as a natural way to recharge, refresh, and reset.
There are so many different self-care practices that help with stress, and I’ve tried many of them. But forest bathing remains a favourite because it’s simple, deeply restorative, and reconnects you with something far bigger than stress. And if you can’t travel or have mobility challenges, don’t worry — I’ll share ways to create your own garden bathing experience too.
Join me in the woods for a few moments!
What Is Forest Bathing?
Forest Bathing, or Shinrin-yoku, began in Japan in the 1980s as a response to rising stress, anxiety, and fatigue among workers. It’s a mindful sensory practice that helps you slow down and reconnect with nature. You walk or sit quietly among trees, noticing the sounds, sights, scents, and textures that surround you.
In essence, it’s not about doing, but about being — allowing the forest to hold you while you let go of daily noise and demands.
The Science Behind Forest Bathing
Trees release natural compounds called phytoncides — aromatic chemicals that protect them from insects and disease. When we breathe them in, studies show they help lower cortisol levels, reduce inflammation, and support the immune system.
Forest bathing also activates your parasympathetic nervous system — the part that signals rest, repair, and recovery. Just 30 minutes among trees can calm the mind and body, even when life feels chaotic.
When to Try Forest Bathing
You might choose forest bathing when you feel drained, overwhelmed, restless, anxious, or low in mood. It’s equally beautiful when life feels steady — as a way to maintain your inner balance and refresh your energy.
Whether it’s the crisp quiet of winter, the soft greens of spring, the shade of summer, or the glow of autumn, each season brings its own kind of healing.
Prepare for Your Forest Bathing Experience
Choose Your Location.
You don’t need a vast forest — a local wood, park, or even a group of trees can work beautifully.
Plan Ahead: Check the weather and dress for comfort. Let someone know where you’re going if you’ll be alone. Bring water, a small snack, and something dry to sit on. Switch your phone to silent once you arrive — this is your time to disconnect.
Pause for a moment at the entrance. Notice the shift in light, sound, and energy as you step into the trees. If you’re with a friend, agree on a time to meet again, then give each other space to explore quietly.
You might begin with a simple intention, such as: Today I give myself permission to rest or I open myself to peace and renewal.
Your Forest Bathing Plan
Forest bathing usually includes two gentle parts: Slow Walking and a Sit Spot.
Slow Walking
Move slowly — far more slowly than usual. Let yourself pause often and use your senses as guides.
Sight: Notice colours, patterns, and movement.
Sound: Listen for birdsong, rustling leaves, wind through branches.
Smell: Breathe in the earthy scent of soil, bark, or moss.
Touch: Feel textures — the ground under your feet, the bark of a tree, the air on your face.
Mindful Walking: Bring your awareness into your body. Notice how your shoulders, arms, and legs move. When your mind wanders, gently bring it back to what you feel underfoot or the rhythm of your steps.
Tree Connection: You can gently lean against or embrace a tree and simply breathe. It’s a lovely way to connect, release tension, and absorb the grounded calm that trees naturally offer.
Find your Sit Spot
Find a quiet place to sit for 10–30 minutes — a fallen log, a bench, or a picnic mat. Observe everything around you: light, texture, patterns, movement, and sound.
You might choose to journal or sketch what you notice, meditate or pray, enjoy a mindful snack, or simply sit and breathe. There’s no right way to do this — your only goal is to be fully present.
Gratitude Walk Back
As you slowly walk back, take a few moments to reflect. How do you feel now? What did you notice or appreciate? Which tree, plant, or sound stood out to you? End with a small inner thank you — for the forest, for yourself, and for the moment you took to rest.
Garden Bathing(Home Practice)
If you can’t get to a forest, you can still enjoy a mini version of this practice at home. Sit near a tree in your garden or balcony, or near a window with a view of greenery. You can even connect with a houseplant or recently planted tree — research shows that proximity to plants still helps calm the nervous system.
Use the same approach: slow down, breathe, notice, and appreciate.
Final Thoughts
Forest bathing is a beautiful, accessible way to reset your mind and energy — no special skills or travel needed. Try it once a week or even once a month, and notice how you feel before and after. Keep a small journal or voice note to record your reflections.
For me, forest bathing is both restorative and preventative. It helps me reconnect with peace — whether I’m walking under summer leaves or through the quiet, rain-soaked woods of winter. Will you try forest bathing? I’d love to hear what you discover.
Remember, muddy boots and messy hair still count — what matters is that you showed up.
Will you try forest bathing? I’d love to hear what you discover.
Well-done! You have completed another step towards making selfcare simple
You Felt a Small Shift Today… Let’s Help You Keep It
That small shift — whether it was a moment of calm, a little more energy, a sense of relief, or simply feeling more like yourself — that is where meaningful change begins.
But on low-sparkle days, it’s easy to lose that feeling. Motivation dips first. Overwhelm creeps in. And even the gentlest intentions fade.
Your body doesn’t need pressure or perfection. It needs one easy mini practice you can return to — especially on days that feel heavy, uncertain, or tense.
The Free Self-Care Start-Up Toolkit helps you turn “I want to feel better” into one easy, real-life step — by helping you choose and begin a challenge you can actually use when your mood dips. Most people like to complete it over a relaxed weekend, and it includes short step-by-step videos and simple printables to help you begin gently.
✨ Download the Free Self-Care Start-Up Toolkit
A calm, supportive starting point for your first Align & Uplift practice.
Inside, you’ll gently discover how to: 🌿 understand where you might need emotional or energetic support 🌿 choose one tiny Align & Uplift practice that fits your real life 🌿 begin without pressure or relying on willpower 🌿 notice subtle shifts that help you feel lighter and more grounded
You’ll also receive: ✉️ weekly reminders to support your consistency 💬 access to our private community (coming soon)
(Part of the Align & Uplift Pathway — reconnect with calm, joy, and emotional balance)
Real self-care is about listening to yourself. Because being healthy isn’t always easy — but it can be made simple.
Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.
How to Plan your First Forest Bathing Experience – Ready to Recharge & Feel Refreshed.
Print or Save as PDF
Notes
Printable Summary – Forest Bathing “Recipe”
Goal: Recharge, relax, and refresh your energy through mindful time in nature.Duration: 30–60 minutes (or longer if you wish)You’ll need: Comfortable shoes, water, mat or chair, journal, weather-appropriate clothing
Choose a forest, wood, or tree-filled area
Set a simple intention
Walk slowly and use your senses
Find a sit spot to pause and reflect
End with gratitude and appreciation
Feeling inspired? Join the Make Self-Care Simple newsletter for gentle self-care ideas, new challenges, and community support.
Learn how dry brushing can support lymphatic health, reduce bloat, and refine skin texture in this simple 28-day routine for beginners. Your glow starts here.
The Skin You Forgot You Had
As the weather warms and the winter layers come off, there’s always that moment — you catch a glimpse of your arms or legs and realise you haven’t really seen them in months.
It’s not about vanity; it’s about rediscovery. For most of us, the skin on our face gets all the attention, while the rest quietly hides under jumpers and jeans, waiting its turn.
That’s why this month’s challenge is all about remembering the rest of you — your arms, legs, shoulders, and back — all the skin that’s been patiently waiting for a little care.
For me, this started as a spring ritual — part reset, part reunion — a way to literally brush off winter and wake my body up again. (And yes, dry skin brushing really does make you glow — even before the holiday tan.)
This simple 28-day practice takes just a few minutes a day, yet it leaves you feeling more alive, energised, and at home in your own skin.
Will this Dry Skin Brushing challenge support my well-being?
Is Dry Skin Brushing something that could support your wellbeing needs?
Here are some signs that dry skin brushing could benefit you.
** Dry skin brushing is not performed on the face
Your skin looks dull – has lost its glow
Your skin is dry and flaky
Skin is more oily
Poor skin texture (feel & appearance i.e. skin bumps) and tone (colour)
Visible pores and clogged pores
Ingrowing hair
Skin breakouts
Fatigue and tiredness
Bloating, puffiness & water retention
Frequent headaches
Recurring infections such as UTI or colds
Constipation
**These are good areas (symptoms) to assess and score before you start the challenge
When to avoid skin brushing
Speak to a health professional first if you are currently undergoing immune-system treatments, have ongoing skin infections, psoriasis, eczema, open wounds, burns,skin growths or take topical steroid creams.
What is Dry Skin Brushing?
Full disclosure: There are no scientific studies to back this self care practice.
Claims about reducing cellulite have not been proven…
Now that is out of the way – what do we know about dry skin brushing?
Dry Skin Brushing has been practiced for thousands of years – all around the world
In Ayurvedic medicine it is called Garshana and traditionally uses a raw–silk or linen sock.
In Japan it is called Kanpumasatsuand uses a dry towel
In Chinese Medicine it uses dried fruit fibres such as a Loofah
The Greek & Romans used copper Strigils
In Native American medicine itused corn cobs
In Polynesian cultures they used crushed seashells
And the Turks and Russians used the popular body brushing method.
Dry Skin Brushing is performed before a shower when the skin is dry. Use a dry towel, brush or loofah and brush over your skin causing a pleasant friction. You only need to do this for a couple of minutes and use a firm but not hard pressure. Then follow with your regular shower routine.
The general rule is to brush towards your heart.
** If your goal is to reduce lymph congestion (Puffy skin) see links below.
Because Dry Skin Brushing can be stimulating it is recommended to do it earlier in the day. Especially if you have sleep issues.
Honestly it is very simple to do (full instructions below) and feels great.
How Does Dry Skin Brushing Work?
When you brush your dry skin, you loosen dead skin cells, so that they can be washed off and reveal new, smooth and brighter skin cells.
Dry skin brushing is a form of exfoliation speeding up the process of shedding old skin cells. It is thought that regular exfoliation improves skin texture and tone i.e. pink bumpy skin and enhances body lotion/product absorption.
Another aspect of detoxification is your Lymphatic system. This is like a slow moving canal carrying waste out of the body – that relies on body movement to squeeze it along the body . Old time healers believed dry skin brushing encouraged movement of the Lymph.
Dry Skin brushing can be helpful as a regular practice if you are unable to be active most of the day. This might result in relief of puffiness and water retention much like massage.
Dry Skin Brushing also activates nerve endings in the skin which is what creates that pleasant tingling and invigorating sensation.
Preparing for your Challenge
Luckily this self care practice is simple to prepare.
You can use any of the following;
An existing body towel (not too soft!) long enough to do your back
A Dry Skin Brush with natural bristles (detachable handles are handy!)
A Loofah
Optionally you can dive deeper in which type of Dry Skin Brush to use HERE
You will also need to capture details about your before and after assessments and tracking sheets to help you stay consistent.
If you haven’t already, grab my FREE Self Care Starter Packwhich includes printables and walks you through the whole process.
How to do the Challenge
For the challenge you only have to do the basic routine at least 3 times a week for 4 weeks (28 days). * You can choose to skin brush every day
Assess and score your overall well-being – especially those areas mentioned at the start of this article – before you begin and again when you complete the dry skin brushing challenge.
Remember you can use either a dry towel, special dry skin brush or loofah
Basic Routine
Start from your feet and brush upwards in long sweeps along the front, back and sides of your legs. Include your buttocks. Medium pressure.
Then go from your hands to your shoulder in the same manner. Don’t forget the back of your neck!
Use a circular (anticlockwise to mimic the colon and aid the process) movement across your abdomen and then for your armpits.
When it comes to your back, I always go upwards in short strokes from the base of my back and downward strokes from my shoulders. Don’t forget your sides under your arms which I do in short strokes.
I go very gently if at all, over my chest area and avoid my face
It should take less than 5-minutes.
I have never followed a set number of times to brush each area or complete the routine – my routine is more intuitive.
Once is fine but if you intuitively feel that you want to do more – do! Remember the benefit comes from repeating the routine 3 times a week for 4 weeks.
Start with a mild pressure – this should not make the skin red and irritated.
Notice how you feel when you have completed your dry skin brush.It should feel good!
Then have your shower as normal.
Tweak the Dry Skin Brushing Challenge to Your Needs
Following the basic routine 3 times a week is enough to see results.
You can also choose to dry skin brush every day. I would not do it more than once a day.
You can also tweak the routine to your needs. If dry skin brushing makes your skin very irritated try a softer pressure or material.
There are detailed routines that work more closely with your lymphatic system which a naturopath might advise to support specific health conditions.
And of course you can leave out certain areas of your body if you need to.
Advanced Skin Brushing
What if you want to focus mainly on your lymphatic system with dry skin brushing?
I like to combine dry skin brushing with a manual lymphatic drainage routine to open up my lymph nodes first ** Simple challenge coming soon.
You might find it interesting to check out this dry skin brushing technique for lymph movement HERE
Assessing your Dry Skin Brushing Challenge Results
At the end of the 28-days you complete another assessment.
What differences did you notice? Write them down.
I just like how good dry skin brushing feels and how soft my skin feels afterwards and I also know I am helping my body detox better.
How about you? Is this self care practice something you will include in your regular self care menu?
Conclusion
Congratulations on completing your 5 Minutes to Feel Good in Your Skin: A 28-Day Dry Brushing Challenge!
I hope you’ve found this practice helpful, energising, and maybe even a little bit joyful. After all, it’s not just about smoother skin — it’s about remembering the rest of you that’s been hiding under those winter layers.
And remember, one month is only the beginning. Self-care — like glowing skin — builds with consistency. So keep brushing, keep noticing, and keep showing up for your body in these small, simple ways.
Because feeling good in your skin isn’t a quick fix — it’s a relationship that gets better the more time you spend together.
Well-done! You have completed another step towards making selfcare simple
Take the First Step…
We’ve all done it — promised ourselves we’d start that new healthy habit “tomorrow,” and felt oddly proud of the plan… until tomorrow never comes.
The truth is, self-care doesn’t need a perfect day — just a small, curious step today. Your body learns from action, not intention.
The Self-Care Start-Up Toolkit helps you turn what you’ve learned into action — so your self-care finally becomes real, simple, and yours.
Turn inspiration into action — with a simple system that helps self-care finally work with your body, not against it.
If you’ve been reading along and thinking, “I’d love to try this myself one day…” — you don’t have to wait, or wonder where to start.
The Free Self-Care Start-Up Toolkit gives you the gentle structure to make your first challenge easy, personal, and effective. It’s the same step-by-step approach I use when following the challenges alongside you — so you’ll feel supported every step of the way.
Inside, you’ll find: 🌿 A gentle Before Assessment to pinpoint what your body truly needs — so you can stop guessing and start seeing real results 🌿 Step-by-step guidance (plus short video walkthroughs) to choose the right self-care. 🌿 Printable planners, reflections, and trackers to help you stay consistent 🌿 Access to our private community (coming soon!) — for gentle accountability and encouragement
You’ll also receive: 💌 Weekly self-care reminders, new challenges, and encouragement in the Make Self-Care Simple newsletter 🪴 Access to our free private community — where women share progress, celebrate wins, and remind each other we’re not alone
(Part of the Practical Self-Care Pathway — build habits that support your body’s natural balance.)
Real self-care is about listening to yourself. Because being healthy isn’t always easy — but it can be made simple.
“Instant access—start your challenge today.”
Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.
For the challenge you only have to do the basic dry skin brushing routine at least 3 times a week for 4 weeks (28 days).Assess and score your overall well-being – especially those areas mentioned at the start of this article – before you begin and again when you complete the dry skin brushing challenge. You can use a dry towel, dry skin brush or loofah.Basic Dry Skin Brushing Routine
Start from your feet and brush upwards in long sweeps along the front, back and sides of your legs. Include your buttocks. Medium pressure.
Then go from your hands to your shoulder in the same manner. Don’t forget the back of your neck!
Use a circular (anticlockwise to mimic the colon and aid the process) movement across your abdomen and then for your armpits.
When it comes to your back, I always go upwards in short strokes from the base of my back and downward strokes from my shoulders. Don’t forget your sides under your arms which I do in short strokes.
I go very gently if at all, over my chest area and avoid my face
Assess and score at the end of 28 days.How did you get on?
Looking for easy ways to move more — even when exercise feels impossible? These 65 fun Non-Exercise Movement ideas help you sit less, boost energy, and improve well-being through simple daily actions. Perfect if you live with pain, fatigue, or mobility challenges, or just want to break up long sitting hours. Gentle movement really adds up — and pairs perfectly with the 28-Day Gentle Movement Challenge.
Do you sit for long periods of time? Wish you could move more, even when exercise isn’t possible?
You’re in the right place! 💛
This post is packed with 65 fun, easy Non-Exercise Movement ideas to help you sit less, feel better, and even burn extra calories — all without doing a formal workout.
If you live with chronic pain, fatigue, mobility limits, or simply spend many hours sitting (think office work, driving, or studying), these small movements can make a big difference to your well-being.
I created this list to go alongside the 28-Day Gentle Movement Challenge — a self-care reset designed around the benefits of gentle, everyday movement (known as NEAT, or Non-Exercise Activity Thermogenesis).
🌿 Why Non-Exercise Movement Matters
You’ve probably noticed that some people just can’t sit still — they’re always fidgeting, stretching, or getting up to do something. It turns out, all those little movements add up!
One study found up to a 2,000-calorie difference per day between two similar people — simply based on how active their daily movements were.
Now, weight loss isn’t the main goal of non-exercise movement (this is about wellness first), but knowing that small actions can gently support your metabolism is a great bonus — especially if intense workouts aren’t realistic right now.
We all know someone who just can’t sit still for very long, turns out all that fidgeting and jumping up to do something that could wait, makes a big difference to your NEAT movement.
The Goal
The aim here is to:
Sit less — try short 2–3 minute activity bursts every 30 minutes.
Stay active — even on days when you have to sit for long periods.
Move gently and consistently — to boost circulation, energy, and mood.
You’ll find 65 practical, enjoyable ideas below — grouped into five easy sections that match the 28-Day Non-Exercise Movement Challenge.
These ideas are simple enough to start today and might even inspire you to add more structured exercise later on (if and when you feel ready).
Not only will you burn calories, but fidgeting can relieve anxiety, boredom and help with changing bad habits.
Here are some ideas to get you started.
Tapping each finger 5 x
Fist-pump in the air each side 10 x
Tapping toes each foot 10 x (sitting or standing)
Tapping toes both feet 10 x (sitting or standing)
Bouncing heels each foot 10 x
Bouncing heels both feet 10 x
Hand circles – rotate wrists and fingers 10 x both directions
Knitting or crochet
Sketching or colouring
Adult fidget toy – Shashibo
Adult fidget Spinner
Challenge 2 – Ideas of how to Stand more this week
The benefitsof standing more include improvedposture, back-pain, circulation and cardiovascular (heart) health, insulin levels (sugar) and boosts focus and concentration.
Calories burned between standing-still and sitting were not significant although when you stand for periods of time you are more likely to keep adjusting your posture (fidget).
Here are some ideas of how you can stand more this week
Stand while on the phone.
Stand at the kitchen counter when using electrical devices.
Stand while ‘crafting’.
Stand in front of the TV or Youtube
Stand doing chores around the home – sprinkle them throughout the day
Stand and take a ‘power pose’ or mountain pose
Stand for 5-minute meditate or listen to short guided visualisation
Stand and perform breathing exercises
Standing desk – if you work from home this is a great investment.
Challenge 3 – Active sitting Ideas
Active or dynamic sitting is where you include frequent micro movements while sitting for long periods of time.
The benefits include improvedposture (back, neck, shoulder pain), core-strength and circulation (cardiovascular/heart health).
Seated workouts are a very popular solution for those with restricted mobility or who need to sit for long periods for work. Full Seated-Workouts are classed as formal exercise (which you can also include) YouTube examples Here, here & here.
You can use these workouts for ideas to create micro 2-minute active sitting movements.
Active sitting (fidgeting while seated) burns extra calories (energy expenditure) and if you can move your legs while seated this increases by 20-30%
Here are 20 ideas to include for micro-active-sitting
Seated arm rows
Overhead arm raises
Knee lifts
Knee extensions
Seated chair march
Arm swings
Arm reaches
Toe taps
Seated cat cow stretch
Chair forward bend
Chair spinal twist
Neck stretches
Seated Eagle arms Seated bent over rows
Seated shoulder press
Seated bicep curls
Seated triceps extensions
Rocking Foot stool such as HERE
Under-desk-pedal-bike – Try This.
Office ball chair example Here
Saddle chair
“It’s 100% free—no strings attached.”
Challenge 4 – Ideas to Include More Calf Raises
Calf raises not only burn calories but also strengthen calf muscles which improve lower body function, improve stability and reduce risk to sprains and strains.
Calf-raises also support the ankle and knees.
These can be done seated or standing, on a step and with dumb-bells.
Remember the Non-Exercise goal is micro 2-minute sessions throughout the day.
Read or watch BELOW how to perform calf raises
How to do simple calf raises
Sit or stand with both feet on a flat surface with your toes pointed straight ahead.
Lift one or both heels off the floor to flex your calf muscle.
Pause for moment, then slowly return to the floor. That’s one rep.
These are the well-known examples of NEAT movement. The little every day activities and tweaks you can make to gently increase your movement without formal exercise to burn more calories and boost your well-being.
How many of the following ideas can you include today?
Pace when you take a phone call.
Park further away so you walk more steps.
Identify where you could stand more in your normal day.
Housework counts as NEAT – can you increase your daily cleaning activity? How many 5-minute chores can you complete in a day?
Walk with friends and family
Walk the dog
Clean the car
Gardening counts as NEAT – how many 5-minute jobs can you complete today?
Cooking and clearing up counts as NEAT
Walk whenever you have the choice
Having a shower counts as NEAT
Dancing
Spending time with kids
Getting up and making a drink
Warm-up movements from a workout
Squats
Arm swings
Stretch while watching tv
Take the stairs whenever you can
Summary
Whew well done you made it to the end! So that wraps up my 65 Fun Non-Exercise Movements Ideas to inspire you to take the Challenge HERE
Well-done! You have completed another step towards making selfcare simple
You’ve already started thinking about how to care for your body’s everyday needs — why not make it easier to stay consistent? The toolkit shows you exactly where to start
Free Self-Care Start-Up Toolkit
Turn inspiration into action — with a simple system that helps self-care finally work with your body, not against it.
If you’ve been reading along and thinking, “I’d love to try this myself one day…” — you don’t have to wait, or wonder where to start.
The Free Self-Care Start-Up Toolkit gives you the gentle structure to make your first challenge easy, personal, and effective. It’s the same step-by-step approach I use when following the challenges alongside you — so you’ll feel supported every step of the way.
Inside, you’ll find: 🌿 A gentle Before Assessment to pinpoint what your body truly needs — so you can stop guessing and start seeing real results 🌿 Step-by-step guidance (plus short video walkthroughs) to choose the right self-care challenge for your needs — and actually complete it. 🌿 Printable planners, reflections, and trackers to help you stay consistent 🌿 Access to our private community (coming soon!) — for gentle accountability and encouragement
You’ll also receive: 💌 Weekly self-care reminders, new challenges, and encouragement in the Make Self-Care Simple newsletter 🪴 Access to our free private community — where women share progress, celebrate wins, and remind each other we’re not alone
Here’s a Tiny Step That Helps You Actually Use Them**
Most of us collect healthy recipes with good intentions — and then real life takes over. If you’d love a simple way to turn inspiration into something your body actually gets to enjoy, start with the Free Self-Care Start-Up Toolkit.
Check out the amazing recipes and creative food bloggers below!
1. Hide them in curries
hungryhealthyhappy.com suggests
A super easy and healthy Slow Cooker Chicken Currythat takes less than 5 minutes to prep. Easy to adapt, lots of green vegetables and it freezes well too.A tomato based, creamy curry sauce with tender chunks of chicken and some spinach for a green boost. A family favourite with minimal effort!
I have to be careful with spices as many are high histamine but I have found I can tolerate moroccan spices. How about you?
2. Hide them in mash
carefreekitchen.com suggests
These creamy Mashed Root Vegetables make for a simple, delicious, and unique side dish to serve with any fall meal. This recipe is hearty, healthy, and pairs well with just about anything.
Vegetable mash is one of my regular go-to weekly recipes, so many herb options and always comfort food!
3. Chuck them in a smoothie
perrysplate.com says
Agreen smoothie recipe that actually tastes good? Yep. If you’re new or resistant to drinking things like this, this is the perfect green smoothie to break you in. It’s loaded with healthy greens and three kinds of vegetables, and I swear it doesn’t taste like compost.
Many years ago I did an infamous radio interview making a green smoothie on air live!
Lets just say there was green smoothie everywhere!
4. Hide in homemade burgers
Reclaimingyesterday.com says
These burgers are sort of a cross between a real burger and a veggie burger. The veggies allow you to use less meat, plus they add extra nutrients and help flavor the burgers and keep them super juicy. WINNING. These burgers are easy for reals.
This is definitely on my ‘to-try’ list for summer!
5. Use small vegetable pieces as an alternative rice option
cottercrunch.com says
Learn how to make riced veggies to use in your favorite healthy recipes! Ricing vegetables is quick and easy to do, and it costs less than buying them at the store!
So many great ideas here instead of my usual peas and sweetcorn that I will be adding to my list.
Let me know which ones you tried!
6. Thinly slice vegetables as an alternative pasta
wellnessmama.com says
Veggie noodles are an awesome alternative to pasta — they’re great if you have a gluten sensitivity and avoid it or if you want to add more vegetables to your family’s diet.
Another great summer/autumn idea I will be adding – they look so beautiful!
7. Make vegetable chips and crisps
The bigmansworld.com says
These veggie chips are a Crunchy, crispy and a guilt-free snack that takes just 20 minutes to make! Low in calories and fat, and so much better than store bought.
Don’t these look amazing?
Such a treat!
Don’t forget kale chips too!
8. Add spinach or greens sheets to lasagne.
foolproofliving.com says
Vegetarian Zucchini Lasagna is a rich yet healthy alternative to traditional lasagna recipes. This low-carb dish uses zucchini “noodles” instead of pasta noodles.
This seems like asimple swapthat allows you to enjoy a favourite treat.
And you are adding healthy vegetables!
9. Add finely chopped veggies to favourites like tacos, bolognaise, chilli
madaboutfood.co says
Use this Hidden Veggie Turkey Tacosrecipe to sneak some extra veggies into homemade ground turkey taco meat. Your friends and family won’t even know that they’re eating zucchini and cauliflower with their meat.
Perfect way to disguise less than favourite vegetables!
This sounds like a great excuse for a family taco or chilli night?
10. Add vegetables to egg omelette, frittata and quiche recipes
erinliveswhole.com says
Fuel your body in the morning with some high protein and a variety of veggies… All thanks to this flavorful veggie frittata recipe.
Variations of this has been my breakfast option for years – super filling!
I freeze some of the portions ready for later in the week.
11. Hide in a pasta sauce
mjandhungryman.com say
Made with simple, wholesome ingredients, this beet pesto pasta saucecomes together in minutes and makes for the perfect pasta sauce for babies, kids, and adults!
The colour of beetroot looks so vibrant – can’t wait to try this one!
12. Vegetable tray-bake meals
thehappyfoodie says
Cauliflower, onions and homemade turkey kofta are tossed in a quick spice mix and baked in the air fryer in this simple one basket meal.
Vegetables and Airfryers seem like a match made in heaven!
13. Create vegetable kebabs
foodiecrush.com
says Grilling vegetables skewers seems like a no-brainer, but there are a few tricks to making them a simple success every time.
Definitely need to go check out their grilling vegetable tips!
14. Roast them with delicious seasonings
kimscravings.com says
These are the BEST Roasted Vegetablesand my go-to side dish when I need something easy that pairs well with almost anything.
The flavour options are endless and delicious!
Bake-tray meals are perfect for easy clean-up…
15. Make vegetable dips and hummus.
thecuriousplate.com says
Easy Smoky Carrot Dip is a delicious dip that’s great as a snack and fancy enough as a holiday appetizer!
I am always on the look out for new ideas for dips and such a clever way to hide vegetables!
16. Stuff peppers, sweet potatoes, squash, or courgette
tastesbetterfromscratch.com says
This healthyVegetarian Stuffed Peppers recipe is packed with rice, beans, veggies, and so much flavor. It will leave you satisfied and energized and are so easy to make!
Such a classic favourite, as I currently can’t eat peppers I could swap sweet potatoes…always options!
17. Create rainbow salads
shelikesfood.com says
This Beautiful Rainbow Veggie Salad is packed with healthy fruits and veggies and goes great as a side salad or a main dish with some added protein!
How amazing does a rainbow salad look?
18. Create a coleslaw mix
healthyseasonalrecipes.com says
This healthy coleslaw recipe really is super easy peasy to make, and it is completely classic tasting.
Another of my comfort foods……!
The humble cabbage has so many benefits and you can adjust the dressing so it supports your health needs.
19. Quick stir-fries
budgetbytes.com says
We love a good “catch-all” recipe here at Budget Bytes, and a simple vegetable stir fry is the perfect example of that.
Another family classic!
If you buy or DIY ready prepared vegetables stir fry is a super quick evening meal
20. Easy lettuce wraps
therecipecritic.com says
Healthy and easy, these Chicken Lettuce Wraps are so fresh and delicious! They’re ready in under 30 minutes with a juicy chicken filling and crispy butterhead lettuce.
As someone who has to avoid gluten and wheat it’s easy to forget there are simple veggie alternatives!
21. Vegetable Crudites & dip
modernhoney.com says
How to make a beautiful Crudite Platter with vegetables and dips. I am sharing my favorite veggie dip recipes, what vegetables to put on a veggie tray, and how to arrange one.
I need to learn how to make my vegetables look beautiful!
22. Throw vegetables on the BBQ
slenderkitchen.com says
Grilled vegetables are the perfect summer side dish! Learn how to grill almost any vegetable from asparagus to zucchini to corn, onions, peppers, potatoes, mushrooms, and more. Delicious recipes, seasoning options, serving ideas, and more.
Amazing!Now we just need the sun…in the UK
23. Add vegetables to one-pot casseroles (slow-cooker)
tamingtwins.com says
Slow Cooker Beef Stew or Slow Cooker Beef Casserole? Whatever you call it, it’s comfort food at its very best. A hearty meal packed with flavour, vegetables and rich gravy for the whole family.
Stews or Casseroles are real comfort food in my home.
And so easy to hide a few veggies!
24. Make vegetable dressings and seasonings
forksoverknives.com says
Fresh carrots combine with a touch of tahini in this nutrient-rich, creamycarrot-gold-dressing. The hint of ginger adds a beautiful flavor boost. Try this on grains, too!
One I will be trying!
25. Vegetable noodles
loveandlemons.com say
Did you know that you can make veggie noodles out of cucumber, carrots, kohlrabi, and more? We’ve all heard ofzucchini noodles by now, but lots of other vegetables can transform into curly, colorful noodles too!
How colourful do these look? pretty sure they would transform a noodle bowl recipe!
Before You Save This Recipe for “Later”… Let’s Make Nourishment Something You Actually Get to Enjoy
If this recipe has inspired you, that’s a wonderful place to begin. But if you’re like most of us, inspiration often ends up saved, pinned, or bookmarked — without ever becoming something your body actually gets to enjoy.
Your body doesn’t need more saved ideas. It needs one small, supported step that fits your real life.
The Free Self-Care Start-Up Toolkit helps you turn that “I’ll try this recipe one day” thought into one easy, real-life step that actually nourishes you.
Most people like to complete the Toolkit over a relaxed weekend. It includes short step-by-step videos and simple printables to guide you through choosing your first gentle challenge and preparing to begin without pressure or perfection.
✨ Download the Free Self-Care Start-Up Toolkit
A calm, personalised starting point for your first Nourish challenge.
Inside, you’ll gently discover how to: 🌿 understand what your body may be asking for 🌿 choose one tiny Nourish step that fits your real energy and routine 🌿 begin your first challenge in a way that feels safe and achievable 🌿 notice small benefits without relying on willpower
You’ll also receive: ✉️ monthly Nourish themes & reminders 💬 access to our private community (coming soon)
Hiding veggies isn’t just for fussy children — some days, it’s for us too.
You know vegetables are good for you… but let’s be honest: sometimes they’re boring, sometimes they’re too much effort, and sometimes they just sit in the fridge until they go squishy and guilt-shaped.
Maybe you’ve been told to eat more veggies for your health, or you’ve noticed certain ones help ease your symptoms. Maybe you simply want to swap a few processed foods for something fresher — without needing a chef’s knife skills or a new personality.
Whatever your reason, this challenge is your gentle nudge to experiment, simplify, and actually enjoy your vegetables — no spiralizers or fancy prep required.
There are countless benefits to eating more vegetables — but the only real way to find out what difference it makes is to try it, track it, and see how your body responds.
So, whether you’re blending, roasting, sneaking, or hiding them under cheese, join us for 28 days of veggie exploration — and see just how much better you can feel (without giving up flavour or your sanity).
Want to save this challenge for later? Jump to the “Challenge Recipe” section below.
The 28-Day Eat More Vegetables Challenge is a fun, supportive way to get started and stay inspired.
At MakeSelfCareSimple, we always encourage you to discover what works best for you — no rules, no judgment. Each of us is unique, and there’s no one “right” way to nourish yourself.
If you’ve found that certain vegetables don’t suit you, or your practitioner has advised otherwise, always listen to your own body and professional guidance. In that case, simply skip this one and try another self-care challenge that fits you better.
If you’re new here, the Nourish Pathway is all about turning food restrictions into inspiration. Each month we focus on a theme, experiment with recipes, and support one another. Learn more here →
The 28-Day Eat More Vegetable challenge
The Aim
To increase the portion of vegetables in your daily meals for 28 consecutive days, and notice what changes you experience.
To discover simple, creative ways to include vegetables in your meals.
You can start any day that suits you — though giving yourself a few days to plan and shop can help.
For this challenge, I don’t count white potatoes (chips, mash, jacket, or new) as part of the “vegetable” portion — they can still be included as part of your meal. I do include frozen vegetables.
Your goal: 👉 Vegetables should make up at least 51% of your lunch and dinner plates every day for 28 days.
If that feels too much of a jump, start smaller — choose a target that feels doable but still challenges you.
You might decide to focus on specific vegetables that support an area of your wellbeing, or perhaps you’d like to do a mild “cleanse” with more raw salads, organic produce, or seasonal veg.
It’s your challenge — adapt and repeat it as many times as you like. (And as always, check with your health professional if you have any concerns.)
The key is to see if your wellbeing feels different after 28 days.
51% is easy to see on the plate!
Before You Begin
Reflect on a few questions before you start — they’ll help you measure your “before and after” progress.
What percentage of your meals currently include vegetables?
What do you hope to experience by eating more vegetables?
What might make this challenge difficult, and how can you plan for that?
What are your current symptoms or wellbeing scores? (Record them now to compare later.)
📘 Tip: Use the Self-Care Challenge Toolkit to track your answers and results.
Read 25 ways to add more veggies to meals for more ideas!
Why do we struggle to eat more vegetables?
After working with clients for many years, I found that everyone has a few habits that are hard to change. That’s completely normal — and awareness is the first step to shifting them.
Common reasons include:
Vegetables feel boring, or tasteless.
You don’t have time to cook or prep.
Family members have different preferences
You don’t like cooking, or your health makes it difficult, and prefer take-out and ready meals.
Identifying your likely hurdles before you begin helps you plan realistic solutions.
What to Prepare.
Before you start:
Stock up on vegetables you already like — and maybe a few new ones to try.
Choose your sources:
Supermarket or farmers’ market
Organic or local veg box
Frozen or pre-prepared mixes
Ready-to-use salad or stir-fry packs
List the vegetables you enjoy most, then plan meals that use them. Start with familiar meals and simply increase the vegetable portion. Gradually try new combinations or cooking methods from the 25 Ways to Add Veg.
If you struggle for Time
You’re not alone! This was always my biggest challenge, especially when I was working long hours and managing fatigue.
Some ideas to make it easier:
Cook extra at dinner for next day’s lunch or freeze portions.
Have one or two prep sessions each week.
Use frozen or pre-chopped vegetables and salad mixes.
Prep veg right after shopping and store ready-to-use.
Batch cook staples (grains, proteins, soups) and build meals from there.
If you don’t enjoy cooking
Sometimes cooking can feel like another chore that has to be done.Cooking and prep can be difficult whenyou are in pain, have mobility issues or are exhausted.
Here are some ideas I have tried.
Make use of the many gadgets available to protect hands and save time.
Transform preparing meals from a chore to ‘me-time’ – listen to music, podcasts or audio books.
Get a stool and perch if standing is painful.
Don’t stand for too long in one position – do a 2-minute march, stretch etc.
Cook with a friend! If not in person perhaps you can video chat together?
Order meals with plenty of vegetables that are ready-prepared-for-you
Take it in turns to cook for each other.
IfVegetables feel Boring
If eating more vegetables could improve your health and wellbeing, it would be a shame if it felt like punishment! I know if faced with half a plate of brussel sprouts twice a day was my solution I would soon give up.
The easiest solution is to hide vegetables in meals that you already enjoy.
Conclusion — Progress, Not Perfection (and Definitely No Guilt)
Congratulations on completing your 28-Day Eat More Vegetables Challenge!
Whether you’ve become a salad superstar or just managed to sneak spinach into your soup without anyone noticing — it all counts. Every extra handful of greens, every new recipe, every colourful plate has helped your body in ways you might not even realise yet.
Remember, the goal wasn’t to eat perfectly — it was simply to make your lunch and dinner plates 51% vegetables (not counting potatoes!) and to have fun exploring what works for you.
If your fridge still contains green things at the end of the week because you actually used them — that’s a win. If you learned a few new ways to make veggies less boring or less time-consuming, even better.
Now it’s time to reflect:
What changed in your energy, digestion, mood, or skin?
Which recipes or habits did you enjoy most?
Will you continue eating this way?
Every self-care challenge teaches you something new about your body — and builds confidence in your ability to create change.
I’d love to hear what you discover — share your results in the comments or our community!
Well-done! You have completed another step towards making selfcare simple
Everything You Need to Start Today
Let’s be honest — most of us love reading about self-care more than we love doing it. (Don’t worry, you’re in good company — I have a whole library of forgotten Pinterest Boards too)
But reading about self-care won’t get you results — your body only learns when you experience something new. That’s why I created the Self-Care Start-Up Toolkit — to help you turn ideas into action with simple, nourishing steps you can start today
Free Self-Care Start-Up Toolkit
A gentle way to begin your first challenge with clarity and confidence.
If you’ve been reading along and thinking, “I’d love to try this myself one day…” you don’t have to wait or wonder where to start.
The Toolkit gives you a calm, clear place to begin — including short videos, simple printables, and gentle guidance to choose your first challenge in a way that feels personal and doable.
Inside, you’ll find:
🌿 A gentle before-and-after reflection to help you understand what your body may need 🌿 Short video walkthroughs to help you begin your first challenge without overwhelm 🌿 Printable planners and reflection pages to support consistency 🌿 Space to explore what feels nourishing and achievable for you
You’ll also receive: 💌 Weekly self-care reminders, new challenges, and encouragement 💬 Access to our free community (coming soon!) — for gentle support and shared progress
👉 Send Me My Free Toolkit
🌸 Nourish Pathway — simple ways to feed your energy and wellbeing with kindness.
Get results without overwhelm—one small, doable step at a time!
Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.
Increase the vegetable portion or lunch & dinner to 51%
Notes
28-day Eat More Vegetables Challenge
The aim of this challenge is to increase the vegetable portion in your daily meals for 28-consecutive-days to see what improvements you notice in your wellbeing.Another aim of this challenge is to discover creative and simple ways to include vegetables in your daily meals.Why do you struggle to eat vegetables?List and score your symptoms before and after the challenge.Plan meal ideas for the week/month.The specific goal is that vegetables make up over 51% or over, of your lunch and dinner meals. Every single day for 28 days.Log your daily progress (see the free printable in Selfcare Startup kit)Note which recipes you enjoyed the mostWhat improvements do you notice?Will you keep this self care practice as part of your regular routine?
