Join the free Monthly Nourish Challenge and try one new healthy recipe each week. A gentle, flexible way to discover delicious meals that fit your unique diet and support your wellbeing.
Welcome to the free follow-along Monthly Nourish Challenge.
When I first qualified as a Natural Healer (many years ago!) one of my goals was to create a healthy food plan handout for my clients. I researched every week, followed the top health leaders, and collected countless ideas. But the project was never finished.
Why?
Your Diet is as Unique as You
A Healthy Recipe Challenge You Can Adapt to Any Diet
I once listened to a series of interviews with experts from completely different dietary approaches – one week a vegan specialist, the next a keto advocate.
Each had just as many success stories, and just as much research, to back up their claims.
How could every approach be “right”?
The truth is: your diet is as unique as you.
And I saw this in action for over 20 years in my clinic. What worked beautifully for one client made little difference for another – and sometimes even caused issues.
Over time I focused on teaching the common principles shared by all successful diets, then guided my clients to adapt those principles to their individual body and health needs.
Choosing what to Eat for your Health Needs
Fast forward to when I started the makeselfcaresimple blog. I knew that food and nutrition were a cornerstone of self-care – but how could I design challenges that truly worked for different diets?
My solution: showcase the creativity of food bloggers who share recipes designed to support specific health needs. Many of them focus on avoiding certain ingredients while celebrating others.
It’s a perfect fit for those of us who need to adapt recipes to feel our best.
The Aim of the Nourish Challenge
Each month we’ll explore a new healthy recipe theme – from warming soups to Buddha bowls, from chocolate to brunch. I’ll share a round-up of inspiring recipes from talented food bloggers, each one offering variations for different dietary needs.
Together, we’ll follow, adapt, adopt or createone new healthy recipeeach week.
The goal is to create your personalised healthy cook book of recipes – filled with recipes that are both delicious and supportive of your unique health needs.
For example, one week you might try a new breakfast porridge, the next a recipe that helps you add more vegetables, and the week after, a homemade salad dressing.
How the Monthly Nourish Challenge works
The Nourish Challenge is a gentle, creative way to explore new recipes, spark kitchen inspiration, and support your wellbeing through food.
Here’s how it works:
Try one new healthy recipe each week using the monthly recipe theme for inspiration and ideas.
Adapt it to your needs: choose a recipe that already fits your diet, or mix and match ideas – like taking the flavours from one recipe and the ingredients from another.
Plan and prep ahead so the recipes slide into your weekly routine rather than adding stress.
The goal isn’t perfection. It’s about rediscovering joy in food, adding variety, and finding possibilities even when your diet feels restricted.
Frequently Asked Questions
What is the Monthly Nourish Challenge?
It’s a free, follow-along challenge to try one new healthy recipe each week – from soups to brunch. With a focus on adapting recipes to fit your unique dietary needs.
Do I need to follow a specific diet to join?
Not at all! The challenge is designed to work with any dietary approach. Whether you’re gluten-free, dairy-free, vegan, keto, FODMAP, or simply aiming to eat healthier, you can adapt each theme to suit your body and preferences.
How much time does it take?
You’ll only need to choose and try one recipe each week. With a little meal planning and prep, it’s easy to fit into your routine.
How do I join?
Simply subscribe to the newsletter or hop into the free community space. That way you’ll get each month’s recipe theme and can share your wins with others.
Healthy habits are easier — and more enjoyable — with support.
That’s why I’ve created two simple ways to stay connected:
The Make Self-Care Simple Newsletter – get healthy recipe inspiration, practical self-care ideas, and gentle reminders to stay on track.
Free Community Space – share your wins, creative swaps, and discoveries with others on their own nourish journey.
When you subscribe, you’ll also receive your FREE Self-Care Challenge Toolkit, with everything you need to complete your first challenge and start building your personal self-care routine.
Let’s make self-care simple, supportive, and full of flavour, together.
The content shared on Make Self Care Simple is for general information and personal growth only. I’m no longer working as a practitioner, and the ideas shared here are not medical advice or a substitute for professional care.
Everything you read here is designed to help you explore gentle, everyday self-care practices that support your overall well-being — but please always consult your qualified health professional before making any major changes to your lifestyle, diet, or treatment.
Your body is unique, and only you (with the right support) can decide what feels right for you.
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.
Decluttering feels easier when you’re not doing it alone. Join my newsletter to get monthly reminders, encouragement, and a gentle push from the moon to keep moving forward — one drawer at a time.
Only takes a few minutes to get started.
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.
This self-care challenge helps you set up a foundational self-care routine to ease constipation and encourage a sluggish bowel. The inspiration for this came from my recent experiences navigating IBS type symptoms caused by SIBO (small intestinal bacteria overgrowth) whilst also living with Histamine issues (multiple allergy-type reactions and intolerances to foods,medications/remedies and scents).
How do you support constipation and a sluggish bowel if your go-to regular, natural and over the counter remedies are not possible?
This was a question I found myself recently needing to answer. My post-covid health issues left me needing to start a much-needed remedy that unfortunately slowed transit time.
In fact many people are faced with constipation or a sluggish bowel due to new health issues or remedies and medications.
And many of the stronger medications and remedies can cause issues and discomfort themselves.
This simple ‘Ease Constipation Self-care challenge helps you set up a self-care routine that supports the colon, naturally.
Think of this challenge as putting in the deeper foundations of natural colon health that works with your own body..
In many cases these simple practices can ease constipation and encourage a sluggish bowel without resorting to stronger remedies or medicines
Importance of caring for the colon
In my herbal and natural healing training we had been taught that the old-time healers considered an effectively working colon an essential part of any healing.
This always made perfect sense to me. The colon is a bit like your kitchen bins, you need to ensure those bins are emptied in a timely manner!
Your colon removes all the waste products from the body, including old hormones, dead cells and bacteria as well as indigestible food matter.
It is never good when waste materials sit around for too long, and that includes inside your body.
I refer to constipation when you cannot easily pass a stool and a sluggish bowel as when the ‘transit time’ has slowed down.
What is the Perfect Bowel Movement?
I’m not sure how many people ask this important question!
According to continence.org the perfect bowel movement looks like this.
Being regular really means that soft yet well-formed bowel motions are easily passed and that this happens anywhere from 1–3 times a day to 3 times a week.
The bowel usually wants to empty about 30 minutes after a meal (commonly breakfast), but bowel movements can vary from person to person.
There’s more to good bowel function than just being regular. For example, you should be able to:
hold on for a short time after you feel the first urge to go to the toilet
pass a bowel motion within about a minute of sitting down on the toilet
pass a bowel motion easily and without pain – you shouldn’t be straining on the toilet or struggling to pass a bowel motion that is hard and dry
completely empty your bowel when you pass a motion – you don’t have to return to the toilet soon after to pass more.
This pretty much sums up what I was taught as a natural healer, although the goal was always at least once a day.
Compare the description (above) against how your bowel currently works – what differences do you notice – this description should be included in your ‘before’ assessment.
The Ease Constipation Self-care Challenge – Outline
Ease Constipation Selfcare Challenge
I have put together 5 selfcare practices that when followed together can help to ease constipation naturally.
The goal, as always, is to try this challenge for yourself and see what difference it makes to your bowel function.
The challenge is for 28 days.
You will need to assess both your ‘Before’ and ‘After’ challenge bowel movement – to check for improvements. Check out the perfect bowel movement description above to help you see what to assess.
How to complete the Ease Constipation Self-care Challenge
This challenge includes 5 different self-care practices.
Together they form a strong foundation of support.
Start with just the first practice for a few days and notice what difference it makes.
Give yourself 3 – 5 days with the first practice before adding the next practice.
These are naturally gentle so they will need a few days of consistent practice and you may need to include all of the practices before you notice improvements.
Then add the next practice for 3 – 5 days and notice what difference both practices together make.
And so on.
Until you are following all 5 practices during the day
What changes do you notice? Did these practices, combined together over the 28 days make a positive difference?
Medical Patient Drug Care Concept
If you are currently taking Constipation Remedies
Keep taking your medication as you need your colon to work.
Start with the first practice for a few (3 -5) days.
Then add the next practice.
Keep going. Adding each next practice after 3 – 5 days.
Again you are looking for slight improvements as you continue to add each practice to your daily routine.
If you have stubborn long-term constipation and have been on medications for years, you may need to repeat this challenge for 3 – 6 months or even longer, before you start to notice real improvements. Keep going!
Ready to Start?
Here are the 5 self-care practices that used together, consistently, can help to Ease Constipation, naturally.
1. Drink more Water
Do you already drink your 2 litres of plain water? If yes, then you can skip this practice.
Drinking enough water is the solution to dry, hard difficult to pass stools because the colon needs to absorb water in order to work effectively
For the rest of us, drinking more plain water can make a startling difference. This is why this practice is the first..
How much water? I didn’t have to drink that much more plain water to notice an improvement, but if I forget to drink the required amount of water, I notice a difference..
Increase your daily amount of water over 3 – 5 days.
Struggle to drink water? Follow this simple drink more water challenge and increase the amount throughout the 28-day challenge.
Move More
2. Move More to activate the Bowel
How active are you? I don’t mean how often you go to the gym (although that is great) I mean how much time do you spend each day standing, walking, bending, twisting?
The body was designed to be active and activity stimulates the bowel to work – improving colon motility – the ability to push food waste through the intestines.
Even a short 10-minute walk before or after a meal can do wonders. A few minutes of Yoga, Tai Chi and Qi Gong can all make a difference too.
Note there are special yoga and Qi gong exercises for constipation.
I know that for myself, the problem with activity was when I had a ‘bad’ health day that left me too weak and exhausted to move much. However I would still try and manage just a couple of minutes movement because it really did make a difference.
If you do have bad health days, need to spend long hours sitting or have mobility issues or just dislike exercise then try my non-exercise movement challenge HERE.
3. Abdominal Core Breathing for Constipation
Abdominal breathing – those simple core exercises where you ‘zip-up’ can also really help to ease constipation and bloating. (see video above for instructions)
Deep breathing can be very helpful as it stimulates peristalsis (wave-like action through the colon), activates the Vagus nerve to improve digestion, and signals the nervous system to go into relax and digest mode.
This exercise is so good that I try to include it everyday in my selfcare – especially on days when fatigue/weakness/life makes movement difficult.
Food offers a range of ways to ease your constipation – explore the suggestions below, to find the ones that work for you. The same foods can have quite different actions on the bowel, so this is an area you have to explore and experience for yourself
Try each food type for 3 days before adding another.
Many types of fruit such as figs, dates, ripe-bananas and prunes are well-known remedies for constipation. However this is not always an option if you suffer from bacteria overgrowth (candida or sibo) or histamine intolerance.
Adding unheated oils such as olive oil and MCT oil (coconut) to your favourite drink or drizzled over your meals can be helpful.
Green leafy vegetables (high fibre) such as lettuce, kale and baby green leaves especially when used in green smoothies can soften your stool making it easier to pass.
I found that including a daily green salad works well as an easy maintenance – with an oil dressing. A green smoothie helps if the bowel needs an extra help.
I also like using a wheatgrass powder (mixed in cooled ginger or mint tea) which also naturally lowers histamine.
Flaxseed either freshly milled or soaked can ease constipation – often added to smoothies and porridge, or used instead of egg in vegan recipes as flax egg. Chia seed is another very popular seed that when soaked can ease constipation as well. When adding these seeds it is crucial to drink plenty of water so they can soften the stool.
Foods that can contribute to constipation
Diets high in meat and eggs and low in fibre can cause constipation. Some people who start a diet that is high in resistant fibre (potatoes, rice, quinoa and oats) may notice that their bowels become sluggish.
In my training we were taught that wheat was used to make glue, and can also cause constipation on some people.
Do you eat any of these food groups often and in larger portions?
Explore reducing either meat, eggs, resistant starches or wheat food groups for 3 days and notice what difference it makes in your body.
5. Relax the Colon
Taking a rest!
When I worked in my clinic, through a fascinating assessment tool called Iridology I could instantly see those clients whose body (and bowel) were naturally ‘tense’.
These were the people I would suggest trying nervines – herbs such as chamomile tea and epsom salt baths (magnesium).
Today I think more and more of us have become tense through everyday modern living.
Magnesium is very well known for helping the body to relax, as capsule, body-oil or epsom salts.
Capsules or powder you can add to water are considered the best for easing constipation.
Note that magnesium can trigger histamine reactions.
Magnesium has many other benefits outside the scope of this article but always research or check with your GP or health professional to see if a supplement is right for your body and situation.
A modern way to destress and relax the body is to tone the vagus nerve, there are many exercises you can try including the abdominal breathing exercises mentioned above, yoga, and meditation.
After completing the 28-day ease Constipation Challenge
Well Done!
After day 28 you refer back to the perfect bowel movement description above and your ‘before’ assessment.
What has changed or improved?
Will you continue with any of these practices to support your colon?
If they have helped (and you might notice other improvements not just the bowel) then you might like to add these to your regular Menu of self-care.
Prefer More Support?
It is so much easier to just read about self-care than to actually practice it consistently long enough to enjoy the results.
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.
Discover 20 healthy salad dressing recipes that fit every diet. From creamy to zesty, these easy, homemade dressings are perfect for the Monthly Nourish Challenge and can be adapted to your unique health needs.
Welcome to this month’s Nourish Challenge inspiration – all about discovering the perfect salad dressing to suit your diet! Of course, you can start this at any time of the year.
While shop-bought dressings are convenient, they often include ingredients we’re trying to avoid, added sugars, refined oils, artificial flavours, or preservatives. So this month, let’s explore how simple and satisfying it can be to make your own.
How This Month’s Inspiration Fits the Nourish Challenge
The Monthly Nourish Challenge is all about trying one new healthy recipe each week, and learning to adapt it to your unique health needs.
Each month, I’ll share a theme for inspiration, like this collection of homemade salad dressings, to help spark your creativity in the kitchen. You can:
Choose a recipe that already fits your dietary needs, or
Get creative! Combine the flavour ideas from one recipe with ingredients that suit your diet from another.
You can also pick any healthy recipe that inspires you this week, the aim is simply to experiment, adapt, and discover what nourishes you.
Why Salad Dressings?
Homemade dressings are one of the easiest ways to make healthy eating more enjoyable. They bring life to salads, roasted veggies, grain bowls, and wraps, and they’re a wonderful way to include more nourishing oils, herbs, and spices in your diet.
I personally found that salad dressings can transform boring repetitive salads – and often add a boost of extra nutrition!
The goal is to find combinations that make you look forward to eating more fresh veggies, while discovering what works best for your body.
Featured Recipes from Food Bloggers
I’ve put together a collection of inspiring recipes for salad dressings from talented food bloggers to help you get started.
Ingredients include almonds, apple cider vinegar, maple syrup and warming spices
✨ Ready to start?
Pick one new healthy recipe to try this week — and discover how a simple recipe can make healthy eating truly delicious.
Join the Make Self-Care Simple Newsletter
A gentle, supportive space to help you explore self-care your way.
When you subscribe, you’ll receive:
🥗 Nourish Inspiration – adaptable healthy recipes and creative meal ideas to support your individual diet and wellness goals.
🌿 Whole-Person Challenges – monthly Align & Uplift, and Practical Self-Care themes designed to nurture your body, mind, and energy.
💌 Exclusive Freebie: The Self-Care Challenge Toolkit – everything you need to complete your first challenge and start building your personal menu of self-care practices.
By joining, you’ll stay inspired, connected, and supported in creating a self-care routine that truly works for you.
✨ Let’s make self-care simple, flexible, and sustainable — together.
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.
The Gentle Practices That Make a Powerful Difference
These are the practices that help your body do what it does best — repair, renew, and thrive.
Rooted in the wisdom of traditional healers, herbalists, and naturopaths, Practical Self-Care focuses on working with your body — not against it — by supporting the systems that keep you well: digestion, circulation, detoxification, rest, and repair.
At first, these actions may seem too simple to matter — yet they’re often the missing piece in modern wellness. When practiced consistently, they create the foundation for deeper healing, steadier energy, and a more resilient sense of wellbeing.
Each challenge is designed to help you:
Discover which practices your body responds to best.
Gently integrate them into your lifestyle.
Stay consistent long enough to experience real results.
The Essentials: Foundations of Wellbeing
A natural place to begin is with The Essentials — the timeless foundations of wellbeing that every healing approach shares.
Simple actions like:
Drinking enough water
Moving your body regularly
Getting fresh air, rest, and good sleep
Supporting digestion and relaxation
These are not new ideas — they’re the everyday rhythms your body relies on to function well. Yet when practiced consistently, they become surprisingly powerful.
Gentle. Simple. Profound.
Practical self-care isn’t about doing more — it’s about doing what truly matters. Each 28-day challenge invites you to focus on one simple action, practiced daily, with awareness and patience.
The longer you follow the right practices for your body, the stronger your results become. They compound gently over time, like watering a seed until it finally blooms.
Your Personal Menu of Self-Care
As with the Nourish and Align & Uplift challenges, this is an exploration — a way to discover which practices make you feel more balanced, grounded, and well.
Each challenge you try helps you build your own personalised Menu of Self-Care — a collection of small, meaningful actions that support your unique body and lifestyle.
Grounded in ancient wisdom, strengthened by modern understanding, and powered by your own consistent care.
Simple steps. Real results. Self-care made practical.
Ready to Begin?
Each challenge is a gentle 28-day experience — long enough to make a difference, flexible enough to fit into real life. The library is always growing, one practice at a time.
Start where you are. Begin with one simple action that supports your body today.
🌼 Start Where You Are — One Simple Practice at a Time
Real self-care isn’t about doing more — it’s about doing what works. It’s the small, steady actions that help your body repair, renew, and thrive — day by day, week by week.
You don’t have to do it alone.
Join the Make Self-Care Simple newsletter to get:
Practical self-care challenges that strengthen your energy, digestion, sleep, and stress resilience.
Gentle encouragement and guidance to help you stay consistent and confident as you build your own routine.
Your FREE Self-Care Challenge Toolkit — with simple tracking tools and step-by-step support to complete your first challenge with ease.
Your wellbeing doesn’t have to be complicated — it just needs consistency, care, and a little encouragement along the way.
The content shared on Make Self Care Simple is for general information and personal growth only. I’m no longer working as a practitioner, and the ideas shared here are not medical advice or a substitute for professional care.
Everything you read here is designed to help you explore gentle, everyday self-care practices that support your overall well-being — but please always consult your qualified health professional before making any major changes to your lifestyle, diet, or treatment.
Your body is unique, and only you (with the right support) can decide what feels right for you.
Just for a second a quiet corner of my mind reminds me of the latest self-care challenge I am ‘testing’ for the blog. The one I am supposed to be doing right now.
Today however, the UK has had its hottest day of the year and despite the best efforts of the fan I’m melting.
I really should start this new practice, but I just want to lie on my bed and not move, not do anything. Stay as cool as possible.
The truth is that this potentially health-changing new practice would only take a few minutes, no equipment or effort really needed, and could be done from the bed where I’m now laid.
But I’m also melting in this heat. On the hottest day of the year.
Sound familiar?
Excuses (some more valid than others) are how I self-sabotage my self-care efforts.
I know this because for decades I have been exploring self-sabotage when it comes to self-care. And me and my excuses have become old friends.
Today I want to help you self-sabotage-proof your first challenge so you can win the day. And then the challenge.
Whenever you do anything for the first time your mind can get in the way!
It can feel like self-sabotage, as if there is a part of you that wants you to fail.
This is because your mind is programmed to value known experiences and outcomes.
A cascade of Self-sabotage patterns are triggered when you start to make any new changes.
And these self-sabotage patterns feel like truth.
Sneaky Self-Sabotage Signs that Feel like Truth
It’s helpful to be prepared by knowing what sneaky self-sabotage signs to look for.
Here are a few common signs I’ve seen in clients and experienced myself.
*Keep forgetting/ignoring any reminders
*I don’t have enough time/energy etc (Excuses).
*Doubts – will this even work? I’ve never heard of this before.
*Fears – am I doing this wrong? Will I look foolish or be judged?
*Limiting beliefs – this won’t work for me (nothing does)
These (and others) are all examples of how your brain tries to protect you.
AND
These thoughts will be accompanied by uncomfortable feelings which strengthen the message.
For example, when you realise you forgot to complete today’s challenge you may also experience a twinge of guilt and mean self-talk ‘I am useless!’
Or with a limiting belief of ‘this won’t work for me’ your mind might remind you of past failures so you experience the remembered pain and frustration of experiencing failure ‘nothing ever works for me’.
BTW I have experienced all of these self-sabotage patterns and so do most people.
Human emotion mind map, positive and negative emotions, flowchart concept for presentations and reports
Why would my mind work against me?
Good question. Doesn’t my mind exist to do my bidding?
Er Not always. It’s complicated.
With every new change you make there is always a certain level of risk (will it/won’t it work) and your default protector-brain wants you to avoid risk at all costs.
Your past is sprinkled with painful failures and your mind tries to protect you from making more.
Your brain is wired to survive by avoiding change to reduce new risks/threats.
So the protector-brain uses every tactic in the book to test your resolve before you start something new – clever!
Unless you, the controller, override the programme.
Become the Controller.
Your protector-brain is a very good thing – it looks out for you 24/7 to stop you taking impulsive actions or doing something new without good reason.
The brain is designed with an override button that gives you free will and choice to make new changes that you decide are worth the risk.
Testing new healthy changes is usually worth the risk when it comes to starting your self-care challenge.
The main risk is no results after wasting a few minutes each day for 28 days.
But unless you override the default programme, the protector brain will trigger self-sabotage patterns even with healthy changes.
The first step to override an over-protective brain is to become aware the instant any self-sabotage pattern starts.
Having read this article, you are one step-closer to notice and question the protector’s thoughts and feelings.
‘Ah, is this my protector brain?’
How to Override your Self-Sabotage Patterns
Then you are going to remind yourself, and your mind, why you chose to do the challenge. You are going to soothe your protector brain into switching the alert off.
You can gently remind yourself.
“I am trying this challenge for the next 28-days to see if this is something that my body needs to help it repair and function.”
Can you see how reasonable and soothing this reply is?
Instead of ‘I am terrible/useless/hopeless, always trying to self-sabotage myself’
Or giving up…
Don’t Skip This Important Step
In my opening example, what I actually did was to complete some of the self-care practice immediately after recognising my excuse for what it was. A test from my brain!
I actually didn’t do all of the practice (because it was true I was melting in the heat) but enough to reinforce my choice that this is important to me.
The brain will keep trying to test me over the next few days. Do you really want to make this new change?
This is perfectly normal and a sign of a healthy protector-brain.
You might have to hunt down all the sneaky ways your brain tries to stop you making new healthy changes when you start a new self-care challenge.
Then make that healthy change as soon as possible to reinforce your decision that this new change (challenge) is important.
Of course self-care is only one area of your life that this happens!
Finally the Good News!
There is some good news…
After a while it does get easier to recognise self-sabotage tactics before they stop you.
Like myself, you will start to notice your default self-sabotage patterns.
You might be a doubter or excuse-maker like me, or maybe more of a worrier, or perfectionist or something else, just notice how your protector shows up. There is no right or wrong protector!
I found that my self-sabotage patterns especially around self-care (Where I have practiced being the controller the most) has reduced in intensity and is really quite half-hearted these days.
Keep this in Mind…
The aim is for new healthy changes to become automatic habits.
Which is why after the 28-day challenge, if you decide to add this practice to your regular SelfCare Menu, you continue the practice.
Having spent the last 28-days overriding any self-sabotage attempts, and following the practice consistently, you’ve set up this new practice to become another healthy habit.
That runs on automatic. While you focus on other things.
Next Steps
Each time you start a new self-care challenge you can self-sabotage-proof your goals simply by understanding your mind a little better.
I’ve listed ‘Self-Sabotage your Day – Step by Step‘ for you to download in the handy recipe section below. You can download it as a PDF.
Hopefully now you understand why your mind ‘tests’ your resolve to make healthy new changesthroughself-sabotage tacticsyou have a new perspective and way forward!
Sometimes to complete the challenge or reach your end-goal you simply have to win the day.
That quiet part of my mind I mentioned at the beginning? It is another part of your brain that is designed to remind you of your goal. Something to discuss next 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.
Step 1Look-out for your personal self-sabotage signs and patterns. They can surface the moment you go to do something new for the first time, and days later.They can start off very subtle, just enough to make you pause and hesitate. But increase in intensity when challenged or ignored.Step 2Soothe the protector part of your mind by reminding yourself why you are exploring a new self-care practice. * You will notice that I provide details and links to further information for each self-care challenge.Step 3Action your new self-care practice. This reinforces your choice and helps override any self-sabotage. Even if you only do part of it. For instance I used to ‘forget’ to fully chew my first mouthful, so I would chew a later mouthful or put a reminder up. Anything to ‘confirm’ I really do want to test if chewing my food makes a difference.Step 4Repeat. You want a strong protector part of your mind, the idea isn’t to shut it down completely. It is simply asking you to confirm you really want to do something new and that is a good thing. And it will test your answer by coming up with another sabotage tactic.
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. 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.
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
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Keep in Touch?
One comment many of my clients made was that they sometimes felt isolated and alone in their self care journey. Or they struggled to stay motivated and on track without regular friendly support. I want to help! Come and join my free newsletter and community. Join HERE
Discover simple quick mood boosters and 5 minute self-care rituals to boost your mood, raise your vibration, and reset your energy anytime you need it.
Quick Mood Boosting Practices: The Align & Uplift Challenges
Life will always have its ups and downs. Some days your energy flows easily, and other days your mood dips and everything feels heavier.
Now I’m a firm believer that emotions and feelings are feedback from your body. Even the difficult ones can reveal hidden and transformative insights.
But I also found that most of the time, just one random comment or less-than-perfect situation can spoil the rest of the day for no good reason.
What I noticed is that when I most need to flip my mood around or reclaim that feel-good frequency, is also the same moment when motivation and energy to help myself is at their lowest.
In those moments, you don’t need deep soul searching or a complicated new technique to learn — you need quick mood boosters that actually work.. That’s exactly what these challenges are designed to give you.
What Are Align & Uplift Challenges?
Think of them as a “pick & mix” menu of mini self-care rituals, short, simple, and powerful practices you can sprinkle throughout your day, week, or month. Many of the challenges take just a few minutes and are designed to either boost your mood or raise your vibration when you need it most.
Some Align & Uplift challenges go deeper and may need a little preparation beforehand, perfect for the days when you have more energy or inspiration to put to good use.
You’ll find a mix of breath resets, quick visualizations, movement prompts, sound rituals, creativity sparks, and more. Most of these mood-boosting practices don’t require any special equipment, and you can do them right at home.
Why So Simple?
When you’re feeling low, time and energy are in short supply. That’s why each challenge is short and easy, so you can actually do it, even on your hardest days. The magic is in the micro-shifts. Small, consistent moments of alignment create powerful transformation over time.
Your Personal Mood Toolkit
Boost your mood and energy
Here’s where it gets personal: each practice will feel slightly different for each person. Some will become your go-to quick mood boosters, while others may serve as deeper resets. Two people can try the same challenge and walk away with different but equally useful results. That’s part of the process.
As with all the makeselfcaresimple challenges, the aim is to try these on for yourself, discover which work best for you.
To really notice the shifts these quick practices create, I’ve designed a Mood & Frequency Check-In Sheet. It helps you track your before-and-after mood, energy, and insights so you can see just how much a few minutes can transform your day.
Over time, you’ll discover which practices work best for you, creating a personalized toolkit of go-to quick mood boosters and energy reset techniques.
How to Begin
Choose a mini challenge that calls to you today.
Set aside a few minutes to practice it fully.
Complete a quick check-in to notice your shift.
Repeat whenever you need a reset.
Sprinkle these simple self-care practices into your life and see how small shifts can add up to a lighter, brighter, more aligned you.
Ready to try your first Align & Uplift Challenge? Start with any of the mini practices on this page — and let your journey begin.
Nourish Your Mind, Lift Your Energy, and Reconnect With Joy
The content shared on Make Self Care Simple is for general information and personal growth only. I’m no longer working as a practitioner, and the ideas shared here are not medical advice or a substitute for professional care.
Everything you read here is designed to help you explore gentle, everyday self-care practices that support your overall well-being — but please always consult your qualified health professional before making any major changes to your lifestyle, diet, or treatment.
Your body is unique, and only you (with the right support) can decide what feels right for you.
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.
When I hit my forties, managing chronic health challenges often left me feeling worn out — and my skin showed it. There were days when my skin looked as tired as I felt, and I wanted to hide it away. Thank goodness I could turn to this self-care practice: a simple daily ritual that takes less than five minutes and leaves both my skin and me feeling renewed.
Your skin is more than just a surface — it’s your largest organ, your first line of defense, and a mirror of your overall well-being. No matter what skin texture or changes you’ve inherited through health, age, or life, you deserve to feel confident and comfortable in it.
That’s why I created this 28-day challenge. It’s easy, quick, and feels amazing — plus you’ll start noticing results fast. The glow isn’t just on the outside; it’s how you feel inside too.
Welcome to the challenge that helps you love the skin you’re in, one simple step at a time.
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?
Not sure if you notice any difference?
Not seeing clear results can be frustrating – do you repeat the challenge, keep going anyway or leave it and move on? I have your back with this FREE Guide that can help you decide!
Conclusion
Congratulations on completing your 5 Minutes to Feel Good in Your Skin: A 28-Day Dry Brushing Challenge! I really hope you found it helpful, effective and fun!
Remember one month is only enough time to start to notice a difference. Self care works best as a long-term consistent practice.
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?
It all started with Being Young at 60 by Horace Fletcher
I am a huge fan of the ‘Old Time Healers’ who were the real lone pioneers of self care long before the internet. And Horace Fletcher is one.
Horace Fletcher published a book in 1913 called ‘Flecterism: What it is and how I became young at 60’.
In summaryhis answer to easy weight loss and vitality at 60 was to chew, chew, chew your food. I find it fascinating that American Presidents, British Prime Ministers, J.H Kellogg and even King Edward VII reportedly took up Fletcherism.
Don’t worry I did check and there is some modern research to back up this 100 year old bestseller, here, here and here
Benefits of Chewing Your Food more
It always helps to understand why it’s worth making the effort with self care, so here are the benefits of chewing your food.
Chewing is the first step in Digestion
Chewing stimulates nerves to tell the stomach, gallbladder and pancreas that food is coming so go get ready! This signal alerts the stomach to produce enough hydrochloric acid to digest food.
Chewing Produces more Saliva
Saliva contains all sorts of goodies that help your digestion to break downcarbs and fat, a lubricant to bind food together and make swallowing easier. Also your mouth is a hot-bed of nasty bacteria and the more you chew the more saliva you produce which is full of antimicrobials which clean your mouth…
Problem with Food that is not chewed properly
When you don’t chew your food, large particles of food are swallowed and this causes stomach bacteria to multiply and ferment in order to break down these larger particles of food so they can be digested. Excess stomach bacteria causes all sorts of havoc with your digestion such as bloating, gas, indigestion and constipation.
This is all made worse because when you don’t chew the stomach does not get a signal to produce enough hydrochloric acid which makes it difficult for the stomach to digest your food and this also causes indigestion and means the stomach cannot extract nutrients.
Whew! Your body is amazing.
Eating Less with the Chewing Challenge
Chewing makes you eat slower.
And when you eat slower you give your digestion a chance to signal to the brain that it is full. Many of us stuff our faces whilst being entertained by social media, work or TV (I do anyway) and then feel uncomfortably full.
This means you (and me) are mindlessly eating – we pay no attention to what we are eating and before we know it the food is all gone!
It’s the same with comfort eating – you get triggered and that bar of chocolate is gone before you can register its pleasure
What I like about this weight-loss hack is that instead of restricting yourself, the idea is that you eat slower, chew more and increase and prolong the pleasure of the food you are eating.
Honestly I am not sure that chewing more would make me eat less chocolate BUT I do think it would restrict my portion size on everyday meals.
Also slow eating and really paying attention to the taste sensation could stop you from reaching for another biscuit.
What do you think? Worth a exploring this challenge?
How to do the chewing challenge
In the clinic I found that chewing every single mouthful until liquid was problematic for many of my clients.
It just wasn’t doable.
However if you want to explore chewing every single mouthful until liquid I have no doubt that your results could be amazing! Please let me know how you get on.
Quick note
I have come across chewing for 30 x each mouthful – but the truth is that some foods are softer and easier to chew until liquid than others. So the challenge is to chew until liquid.
The 28-day chewing challenge.
Assess and score your body before you start the challenge.
Chew the FIRST mouthful of every meal until liquid.
Take a moment to really focus on the food –
How would you describe the taste/flavour?
Complete the challenge (below)
Assess and score your body and well-being after you completed the challenge.
For week 1 chew the first mouthful of every meal.
For week 2 chew the first two mouthfuls of every meal.
For week 3 chew the first three mouthfuls of every meal.
For week 4 chew the first four mouthfuls of every meal.
Don’t forget to track your daily progress this helps you stay motivated
Also you may wish to set some kind of reminder so you don’t forget.
Invite friends to join you!
Don’t forget you can sign up and receive free support! HERE
Chewing Challenge Tips
Here are some well-known tips for eating better.
Make it easier by only chewing the first mouthful for the full 28-days.
Eat small bites that take less time to chew and slow you down.
Do not drink liquid or take another bite until you have swallowed
Sit in a relaxed environment
Do not eat when stressed, angry or sad
After 28 days
This is when you compare your assessment scores.
Where has the chewing challenge made a difference?
Did you eat less? Bloat less? Slow down and enjoy your meals more?
What made this challenge difficult? How did you overcome any hurdles?
Didn’t see any changes? To see if you should repeat the challenge or move on to something else CLICK BELOW.
Conclusion
Well done! Congratulations on completing your Chewing Challenge; Boost Flavour, reduce Bloat and Eat less.
Know that if you decide to repeat the challenge or make it part of your regular Menu of Self care practices that your results will continue to improve
You don’t have to figure it out alone. My FREE Self-Care Challenge Toolkit is here to guide you through your first challenge and help you see results faster.
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
The 28-day chewing challenge.
Assess and score your body before you start the challenge. Read HERE
Chew the FIRST mouthful of every meal until liquid.
Take a moment to really focus on the food –
How would you describe the taste/flavour?
Complete the challenge (below)
Assess and score your body and well-being after you completed the challenge.
For week 1 chew the first mouthful of every meal.For week 2 chew the first two mouthfuls of every meal.For week 3 chew the first three mouthfuls of every meal.For week 4 chew the first four mouthfuls of every meal.Also you may wish to set some kind of reminder so you don’t forget.Invite friends to join you!
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