Declutter with the Moon: Release Clutter, Reclaim Peace

By Jo

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?

Jump to Recipe

Why Decluttering Feels So Hard

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.
Hidden clutter (drawers, wardrobes) weighs heavily too.
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.

Jump to Recipe

Why Declutter with the Moon?

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.

Save or Print your Declutter with the Moon Recipe!

Declutter with the Moon: Release Clutter, Reclaim Calm

Notes

Moon Declutter Checklist

(Print this out or save it to use each month)

Step 1 – Prepare

Note the Last Quarter Moon date in your diary.
Choose one small area (drawer, shelf, bag).
Gather bags/boxes for: Keep / Donate / Bin.
Set up your space with timer, music, drink.

Step 2 – On the Day

Set an intention: “I release what no longer serves me.”
Declutter your chosen area.
Put items straight into their home, donation bag, or bin.
Stop when your time is up.

Step 3 – Celebrate

Notice how the space feels.
Enjoy the calm.
Remind yourself: One drawer today = more peace tomorrow.

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Challenge Align Uplift

How to Plan your First Forest Bathing Experience – to Recharge & Feel Refreshed.

By Jo

A Personal Note

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.

Helpful Resources:

Woodland Trust – UK

National Trust – UK

Forest bathing in Europe

Find a Forest – USA

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.

The Forest Code

Here is a reminder of The Forest Code

When you Arrive

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

Feeling inspired? Join the Make Self-Care Simple newsletter for gentle self-care ideas, new challenges, and community support.

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

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Challenge Self-Care

5 Minutes to Feel Good in Your Skin

By Jo

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.

Jump to Recipe

The very first question to ask is…

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 Kanpumasatsu and 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 it used 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 Pack which 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

Drinking enough water and daily movement will work really well with dry skin brushing.

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!

Need help understanding your selfcare results?

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.

If you would like support, inspiration and ideas along your journey why not join my newsletter and receive your freebies?

“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.

Print or save a summary of this challenge in the handy Challenge ‘Recipe’.

5 Minutes to Feel Good in Your Skin

28-day Dry Skin brushing Challenge

Equipment

1 Towel
1 Dry skin brush Optional
1 Loofah Optional

Notes

How to do the Dry Skin Brushing Challenge

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?

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Challenge Self-Care

The chewing challenge: Reduce Bloat, Taste More and Eat Less

By Jo

Join this simple 28-day chewing challenge and unlock better digestion, enjoy food more, and experience easy weight loss!

This powerful self care practice is a breeze, simply chew your food more.

Do you remember a voice from your childhood telling you to chew your food properly? Well turns out it was right!

The benefits are really quite amazing from such a little practice.

I hope you will join me for this fun, simple but effective self care challenge.

Do you need this chewing challenge?

Wondering if simply chewing your food could help your wellbeing?

Here are some signs that you could benefit from the chewing challenge.

You struggle to control your food portions (eat large portions)
You want to release some weight without completing changing your diet
You eat too quickly, never really taste your food
Often feel too full after eating
You suffer with heartburn and acid reflux (GERD)
You suffer with bloating, burping and gas
You suffer with dental issues, gum disease, issues with your jaw.
Nutritional deficiencies such as low in Iron, B vitamins, Magnesium.
You suffer with Low hydrochloric acid symptoms such as fatigue, indigestion and undigested food in stool

If you recognise any of the above, then this chewing challenge is worth exploring!

*** These are the areas of your health to assess, by describing and scoring, before and after the challenge.

Jump to Recipe

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 summary his 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 down carbs 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.

Save or Print a handy ‘summary’ of this challenge in the ‘Recipe’ below.

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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Self-Care IDEAS

65 Fun Non-Exercise Movement Ideas to burn calories and improve health!

By Jo

Do you sit for long periods of time? Want ideas of how to sit less or stay active while sitting? I’ve put together 65 Fun Non-exercise Movement ideas that also burn calories!

Want to experience health benefits of exercise but your health or situation makes formal exercise or activity impossible?

You are in the right place!

I have listed 65 fun non-exercise movement ideas to burn calories and improve health!

I put these ideas together for the Boost your Wellness with the 28-day non-exercise Movement challenge. (The challenge is based on the benefits of including lots of non-formal-exercise movement (NEAT))

Did I mention Non-Exercise (NEAT) movement also burns calories?

2000 calories difference!

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.

One study is reported to show a 2000 calorie difference in a day between two similar people whose only difference was how active their occupation was.

Now weight loss is not my main goal with the non-exercise movement challenge, but it’s cool to know there are simple ways you can keep yourself trim without starving or needing a body well enough to complete intense workouts.

Also releasing unwanted weight has always been a big source of motivation to get started – if knowing you will also be burning calories motivates you that is an added bonus!

65 Fun Non-exercise Movement Ideas to Burn Calories and Improve Health

In the examples below I have borrowed movement ideas from formal exercise, especially warm-up exercises but the goal is to keep them gentle to mimic daily life.

The goal is to sit less by including short 2-3 minute sessions of non-exercise activity every 30 minutes.

AND how to stay active when you have no choice but to sit for hours at a time.

Exploring these ideas may inspire you to start to include formal exercise each week – that is great!

Just remember you will benefit even more if you include Non-Exercise Movement to your day.

I have split the list into the 5 challenge sections for easy reference.

You can remind yourself of the Boost Your Wellbeing with a 28-day Non-Exercise Movement challenge HERE

Challenge 1 – Ideas to Fidget More this week

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 benefits of standing more include improved posture, 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 improved posture (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.

Here are Calf-Raise Variations and Ideas

Lifting both heels together
Lifting one calf at a time (alternate)
Turn feet inward slightly
Turn feet outward slightly
Add light weights while you perform calf raises
Use a low step to create more of a stretch.

Challenge 5 – Increase daily walking, bending, stretching, twisting.

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 yu made it to the end! So that wraps up my 65 Fun Non-Exercise Movements Ideas to inspire you to take the Challenge HER E

I hope you have found it helpful!

You’ve already taken the first step by being here. Let’s keep going—download your FREE Self-Care Challe nge Toolkit today.

“Instant access—start your challenge today.”

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Challenge Self-Care

Boost Wellbeing with a 28-day Non-Exercise Movement Challenge

By Jo

Curious to find out what a 28-day Non-Exercise movement challenge is all about?

When you live with mobilty, pain, fatigue or other health issues, exercise can be a tricky topic.

Exercise and movement are a foundational step to keep your body healthy, and prevent future health issues.

But what if you currently live with mobility or breathing issues or debilitating exhaustion or weakness and pain, and exercise is more difficult if not impossible?

How do you reap the benefits of exercise when you struggle with mobility and/or fatigue issues?

It’s a question I had to ask myself – and then search for an answer.

When I came across something called NEAT Movement, I realised I’d found an answer – a form of exercise those with chronic health could harness to boost their well-being.

The cool part is that this will also benefit you if for whatever reason you spend many hours a day sitting, such as driving or office work.

My goal today is to share a simple fun challenge to help you experience the benefits of movement even when you have chronic health issues or struggle with regular exercise.

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!

Jump to Recipe

NEAT stands for Non-Exercise Activity Thermogenesis, which I describe as Non-Exercise Movement, which means any activity you do that isn’t sleep or formal exercise.

Getting up and walking to the kettle and making a drink then walking back to your chair is an example of NEAT exercise.

Your body was designed for many hours of NEAT exercise a day with short bursts of high activity (formal exercise) and enough restful sleep.

We have created a modern life where the brain can be occupied and busy, while the body sits and doesn’t move i.e. transport, office work, TV, mobile phone and gaming.

We continue to find ways to reduce our daily physical activity and make life easier.

Perhaps it’s no surprise that researchers have found that all this sitting, even if we go to the gym a few times a week, is not good for us.

In fact sitting is said to be the new smoking.

Many of us, whether we have health issues or not, can find ourselves sitting for hours at a time. So what can we do?

Benefits of increasing Non-Exercise Movement

Being sedentary is directly associated with more long-term health issues.

The good news is that almost all of us can easily reduce this risk, even with mobility/health issues, which is why I created the Non-Exercise Movement Challenge for you.

Here are some of the health benefits of increasing your NEAT movement.

Helps with Muscle recovery
Reduces stress
Improves cardiovascular health
Helps control blood sugar levels
Reduces risk of chronic disease
Lower levels of inflammation in the body
Is kind to your joints (low impact)
Improves mood
Burns calories

Non-Exercise movement is kinder to Fatigue

Regular exercise such as cardio or weight training while providing many benefits can make fatigue worse and sometimes cravings as well, especially for those with chronic health conditions.

Because it’s gentle action stays under the radar, NEAT movement does not tend to cause fatigue. According to research, 70% of your energy goes to maintaining daily body functions while just 10% of energy is reserved for blasts of intense exercise.

The remaining 20% of energy is allocated for NEAT movement.

The aim of the challenge is to help you make use of your full 20% of available energy.

Just remember the goal is to increase ‘gentle movement’ so you can reap the full benefits.

Do you need this Non-exercise Movement challenge?

How active each day are you?

It’s a good to have a general idea of how active you are before you start the challenge.

When you have chronic health issues you may find that you have ‘good’ and ‘bad’ pain, fatigue and mobility days and this impacts your activity levels.

You may work out every week, and have good fitness levels, but your daily life still involves sitting for many hours a day.

Maybe even carrying out normal daily activity can leave you exhausted.

There are many reasons why you may not be as active as you would like.

I have tried to find ideas for every situation in the Non-exercise Movement Challenge and hope you will join in.

In this POST I share 65 Fun Non-Exercise Movement Ideas to Try

How to do the Non-Exercise Movement Challenge

Just like with regular exercise you need to set yourself a simple workout plan to follow.

I have offered suggestions, but it is best to set your own goals.

You can choose to plan your daily movements in minutes or reps. Try both and see which motivates you most!

You could set a goal to complete 20, 30 or 40 minutes a day of Non-Exercise Movement. Ideally this could be split into shorter 5-minute sessions throughout the day.

You could set a goal to complete a certain number of repetitions.

Most works outs include specific movements that are repeated a certain number of times – such as toe taps or lifting weights a certain way.

You can create your own Non-Exercise Movement workouts! See my example below.

Plan your non-exercise movements for the week ahead.

Choose your non-exercise movement/s for the week ahead or full 28-days.
Plan how many minutes or reps of each movement you will do each day – try to spread them throughout the day.
Track your progress each day.
Increase the challenge gently each week. I.e. increase the minutes or reps.
Celebrate at the end of 28 days with a healthy reward!

Start gently and then increase the amount if you find it easy!

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.

28-Day-Movement-Challenge-Boost-Wellbeing-without-exercise

5 variations of Non-Exercise Movement Challenges

I found so many different ideas of how you can increase your non-exercise movement that I decided to split the challenge into 5 different sections.

Each challenge takes one NEAT movement idea for you to try, experience, adapt and keep what works for you.

You decide how you want to do them.

You can choose certain challenges for ‘bad’ days and others for ‘good’ days.

You can start with one week of challenge 1, then move on to ADD challenge 2 for the second week, and so on.

By the end of the 28-days you could be completing all 5 challenges throughout your day

Or you can pick one challenge idea and focus on increasing your daily goal for the 28 days. Then move on to the next challenge and gradually increase that over the following 28 days.

Or any combination that suits you and your situation.

Have a read through the following challenges, and spend some time trying them out before you start the challenge. Don’t forget I also provided you with Ideas for each challenge HERE.

Prefer a quick overview of this challenge? I’ve got you – ‘Jump to recipe’!

Jump to Recipe

Challenge 1 – Fidget more this week

Fidget More- boost wellbeing with 28 day non-exercise movement challenge

Sitting or lying with very little movement will both burn around 50 calories an hour and the lack of movement can cause many health issues long-term.

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 .

The trick with fidgeting is to do lots of it on days where you can’t do much else.

Aim for 5 minutes of fidgeting at a time – you could set a timer. Toe tapping or finger tapping are easy fidgets!

Fidget through regular ‘waiting’ times such as TV or YouTube adverts!

Challenge 2 – Stand more this week

stand more - boost wellbeing with 28-day non-Exercise Movement challenge

The goal is to challenge yourself to increase the amount of time you stand.

Standing uses up more NEAT energy than sitting, sitting uses about* 50 calories per hour while standing can burn up to 90 calories per hour.

How many minutes a day do you currently stand? Can you increase this?

Can you challenge yourself to stand for 1 extra hour per day each week?

As an example if you sit between 7 and 10pm (3 Hours) challenge yourself to stand 30 minutes (6 x 5 minutes) of that time.

Where can you stand more in daily life?

Challenge 3 – Active sitting challenge

Active sitting - boost ellbeing with 28-day non-Exercise Movement challenge

What if you can’t stand or walk and need to sit for hours at a time? This Active sitting challenge uses seated workouts as inspiration.

Now an actual 30- or 40-minute seated workout would be classed as exercise – something you may already be doing.

But for NEAT movement we are finding ways to gently move the body throughout your day

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.

Over time you can keep increasing the amount of time.

Challenge 4 – Calf raises this week

Calf raises - boost wellbeing with 28-day non-exercise movement challenge

How many minutes per day will you challenge yourself to complete?

This challenge can be done seated, assisted standing, standing and advanced with steps and weights.

Calf Raises (Heel lifts) for improved lower body circulation

Calf raises are a fantastic NEAT movement to include every day.

There has been a lot of talk recently about the many benefits of calf raises, including improvements in lower body circulation, in both health and fitness research.

Strong, flexible calf muscles result in better stability and balance.

Calf raises can also prevent many foot and ankle problems such as strains, sprains, splints and Plantar Fasciitis.

Standing (and assisted standing) calf raises activate the two muscles that run down the back of the lower leg: the gastrocnemius and soleus.

Seated calf raises only works the soleus muscle – but you can still receive benefits

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.

Challenge 5 – Increase your Non-exercise Movement in Daily life

Daily movement - boost wellbeing with 28-day non-exercise movement challenge

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 life and increase the time.

This can transform your motivation to doing chores around the home!

65 Fun Non-Exercise Movement Ideas to Try

There are so many fun ways you can increase your Non-Exercise Movement (and boost your well-being) so I have listed them all together HERE

After 28-days

Don’t forget to compare your before and after assessments, noticing any improvements. If you have to start gently and slowly build up – keep going – as it may take a few months for you to notice improvements in your well-being.

Just like with regular exercise work-outs you can track your progress, noticing how you are able to increase the amount and intensity over weeks and months.

Remember Non-exercise movement is something we should include every day for life.

Need inspiration and Ideas of what exercises to include in this challenge?

Summary

The key with all these challenges is to be as consistent as you can over the 28 days. Find ways to make it fun, such as asking a friend to join you and getting creative with your tracking.

Don’t forget you can sign-up to the make-selfcare-simple newsletter and join me as I complete the challenges with you and share free resources such as tracking and motivation.

Think of this as a little gift to get you started—a clear, simple plan for your first self-care challenge. Grab your FREE Toolkit now.

“Instant access—start your challenge today.”

Want to Save or Print a summary of this challenge? Click on this handy ‘Challenge Recipe’!

28-Day Non-Exercise Movement Challenge

Reap the benefits of Movement even when your health doesn't allow you to exercise

Instructions

Assess & score your well-being (Symptoms) before you begin
Add more Non-Exercise Movement each day for 28-days
After 28 days Assess & score your wellbeing (Symptoms)
Decide if you wish to add this to your Self-care Menu

Notes

So, first read the whole challenge.

I have split non-exercise Movement into 5 sections for you to explore.

Fidget more
Stand more
Active Sitting
Calf Raises
Non Exercise Movement in Daily Life

Choose your non-exercise movement/s for the week ahead or full 28-days.
Plan how many minutes or reps of each movement you will do each day – try to spread them through the day.
Track your progress each day.
Increase the challenge gently each week. I.e. increase the minutes or reps.
Celebrate at the end of 28 days with a healthy reward!
Decide if you will keep Non-Exercise Movement as part of your Self-Care menu

You may like to spread this challenge over several months.

Don’t forget you can also grab your free Selfcare Toolkit HERE

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Challenge Align Uplift

28-Day Sunrise Challenge: Transform Your Mood With Morning Sunlight

By Jo

Welcome to your 28-day sunrise challenge to help align and uplift your mood with morning sunlight. This challenge is a gentle introduction to light therapy to naturally improve mood and wellbeing.

Could you benefit from feeling more calm, happier, focused, emotionally stable, waking up feeling refreshed, improved memory, or coping with stress better?

Could sunlight transform your mood? The only way you will know is to give the 28-day Sunrise Challenge a try!

Luckily this mood enhancer is completely free, only takes 5-20 minutes a day, and can easily be slotted into daily life.

This 28-day Sunrise challenge is part of the Align & Uplift section of Make Self Care Simple Blog. The aim of these challenges is to create your own toolkit of go-to practices that improve your emotional and intuitive wellbeing.

Prefer a short summary? Jump to the Challenge recipe.

Jump to Recipe

Do you need the 28-day Sun-rise Challenge?

Your body is designed to function in response to morning sunlight.

While you don’t need to do this every single day, your body will function better when you create a regular practice

The very best time to catch the morning sunlight is within 1 hour of waking up and 2-3 hours of Sun Rise.

You need 5 – 15 minutes of sunlight (without sun-glasses).

Here in the UK mid-summer sunrise is 4.45am and mid-winter sunrise is 8am so you may need to make timing adjustments throughout the year.

Another consideration is that in cloudy, grey and wet mornings (hello UK!) We normally need slightly longer sunlight exposure, 15-30 minutes.

As a dog walker I know that 80% of the year I’m getting my morning sunlight – midwinter is where I need to make some adjustments. Also my health issues mean that my eyes struggle with bright sunlight so in summer early sunrise is easier.

How often do you get your morning sunlight?

Where do you need to make some adjustments?

Think this challenge sounds fun? Wait until you try it with my FREE Self-Care Challenge Toolkit—it makes getting results so much easier.

Benefits of the 28-day Sunrise Challenge

The health benefit that is most linked to sunlight is increased vitamin D. Vitamin D improves the immune system, vitality and bone health.

However there are other benefits to do with mood that come from exposure to morning sunlight.

Benefits include

Increased cortisol in the morning
Suppressed melatonin production
Produces Serotonin

These are hormones that influence your mood and are involved in your circadian Rhythm. Let’s take a look!

Morning sunlight and your Circadian Rhythm

28-day Sunrise challenge-makeselfcaresimple

Your circadian Rhythm is your internal sleep-wake clock that uses light to help balance itself.

Morning sunlight enters the brain through your eyes and signals that it is time to be awake and a cascade of other body functions including regulating three hormones cortisol, melatonin and serotonin.

The 28-day sunrise challenge helps you align with your circadian rhythm through morning sunlight to feel better, more alert, manage stress and sleep better at the end of the day.

Benefits of Increased cortisol in the morning

Cortisol is a hormone, and hormone balance is responsible for how we feel.

Balanced cortisol levels help

Increase energy levels and improve fatigue

Helps control negative emotions in response to stress

Cortisol also influences

Stress response
Blood sugar balance
Inflammation
Blood pressure
Metabolism
Immune system
Sleep-wake cycle

The body releases a cortisol spike in the morning which reduces stress and improves sleep later in the day.

This response is triggered by morning sunlight reaching the brain via the eyes.

Benefits of suppressed melatonin in the morning

Melatonin is a hormone that makes you feel relaxed and sleepy.

You want more melatonin when you want to sleep.

And less melatonin when you need to wake up, focus and have more energy

Morning sunlight helps to regulate melatonin so that you have less in the morning while darkness (sunset) releases more melatonin when you need to sleep.

Benefits of increased serotonin in the morning

Morning sunlight triggers the brain to release more serotonin also called 5-hydroxytryptamine (5-HT) and this is the ‘feel good’ hormone.

When serotonin is at normal levels, you feel more focused, emotionally stable, happier and calmer.

Good levels of serotonin help with memory and concentration.

General health benefits of serotonin include:

Improved digestion
Blood clot regulation
Bone health
Sleep
Libido

Getting Ready for your 28-day Sunrise Challenge

Here are some questions to help you get ready for your 28-day sunrise challenge.

What time is sunrise this week?
What time do you need to wake-up to experience 5-15 minutes of sunlight?
What is the weather forecast? Plan your clothing!
Can you create a sunrise area in your garden?
How will you track your progress and results?

How to do the 28-day Sunrise Challenge

The challenge is to spend 5 – 15 minutes outside within 1 hour of waking up and 2-3 hours of Sun Rise for 28 consecutive days.

You can wear contact lenses and normal glasses but avoid sun glasses that block sunlight reaching your eyes.

Because this is only for short periods of time and captures early morning light, it is not considered a risk for the skin or aging.

Never look directly into the sun.

That’s it!

9 Ideas for completing the 28-day Sunrise challenge

Sunrise Challenge - transform your mood in 28 days

Have your breakfast outside
Outdoor tea or coffee break
Exercise outside
Go for a walk
Garden
Practice Yoga, Tai Chi or breathing exercises
Read, Journal or work outside
Spend time with your pets or nature
Mindfulness Practice (eyes open)

Artificial Sunlight

There are going to be situations when it is impossible to be outside at the best time.

Such as when you have to be out the house before sunrise or during bad weather. And because of health or mobility issues

This is when you might need to consider artificial sunlight.

Sun-lamps are readily available as they are also used for Seasonal Affective Depression (SAD), Dementia and sleep disorders. They are designed to mimic sunlight.

Choose lamps with at least 10,000 Lux

Read and follow the manufacturer’s instructions of your individual lamp – instructions can vary.

Check with your optician if you intend to use Sun-lamps on a regular basis

Sit by your lamp when you first wake up – as close to normal sunrise as possible.

Sun-Rise alarm clocks are a popular alternative. These mimic the gradual sun-rise and sunset light quality and also include natural sounds like bird song.

The sun-rise alarm clocks might suit you if

If you struggle to wake up,
Have sleep issues
or have less time in the morning to spend time catching the sun-rise.

As you can imagine, prices vary a lot. If you need to budget, choose ones with less features and functions but still provide quality light. Do your research.

Track your progress with a Mood Journal

Each self care practice provides your body with specific benefits. So you need to include those specific benefits in your tracking.

I often find that I notice additional benefits, so it might be helpful to list and score your physical symptoms before and after this challenge.

Examples of what moods to track for the 28-day Sunrise Challenge

Feeling more…

Awake first thing in the morning
Alert during the day
Relaxed at the end of the day
Have more focus
Calmer, stable emotions

Grab my FREE Get Started with Self care Toolkit which includes a handy ‘Mood Tracker’.

Conclusion

Are you going to try the 28-day Sunrise challenge? Even if you can only manage 5 minutes a day the benefits will build up over time. Explore, experiment, and have fun.

After the challenge you can decide from your results if you are going to include this as part of your regular Align & Uplift self care practice.

Your well-being matters, and I’m here to make it easier. 💛 Get the FREE Self-Care Challenge Toolkit and start your first challenge today—we’ll take it one step at a time.

Save or Print a summary of this 28-day Sunrise Challenge to keep and refer to by clicking on the ‘Challenge Recipe’ below.

28-day Sunrise Challenge

Prep Time1

Active Time28

Equipment

1 alarm clock
1 warm clothes
1 Journal/mood tracker

Materials

1 Sunlight
1 Sun lamp (Optional)
1 Sunrise Alarm (Optional)

Instructions

The challenge is to spend 5 – 15 minutes outside within 1 hour of waking up and 2-3 hours of Sun Rise for 28 consecutive days.
Record your mood daily

Notes

28-day Sunrise Challenge

This challenges enhances your natural circadian cycle helping you balance your serotonin, melatonin and cortisol levels which improves your mood.

Try to look in the general direction of the sun, so that your eyes absorb the light.

You can wear contact lenses and normal glasses but avoid sun glasses that block sunlight reaching your eyes.

Never look directly into the sun.

Record your general mood before you start this challenge.

Track your mood daily.

At the end of the challenge assess your feedback decide if this self care has helped your wellbeing.

Download your FREE Self-Care Challenge Toolkit

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Challenge Self-Care

28-day Drink More Water challenge

By Jo

Do you struggle to drink enough water — even though you know how important it is?

You’re not alone! I created this simple and realistic 28-Day Drink More Water Challenge for those of us who know we need to hydrate but somehow never quite manage to make it stick.

After 25 years as a natural health practitioner, I can honestly say that drinking enough water is one of the simplest — and most powerful — acts of self-care.
But simple doesn’t always mean easy.

This challenge is here to help you build a small, consistent habit that makes hydration effortless — and actually enjoyable.

Jump to Recipe

The Intention

To gently reintroduce your body to regular hydration and create a rhythm that feels natural.
Like all Make Self-Care Simple challenges, you’re encouraged to adapt it to fit your own energy, lifestyle, and body’s needs.

Try this Challenge If:

You suspect you don’t drink enough water
You find water boring or forget to drink regularly
You struggle with fatigue, headaches, or sluggish digestion
You want a simple, low-effort self-care habit that makes a big difference

(Tip: I find this challenge especially helpful in the cooler months when it’s easy to forget to drink.)

Pin for later ?

What Is the Drink More Water Challenge?

Over the next 28 days, you’ll track and celebrate the days you meet your personal water goal.
You’ll start small — just five mini “sips” a day — and see what changes you notice in your energy, skin, and focus.

By the end of the challenge, you’ll have clear feedback on how hydration affects your wellbeing — and you’ll decide if you want to make it part of your regular routine.

Why Water Matters

Water supports nearly every function in your body — from energy and temperature regulation to digestion and brain function.

Even mild dehydration can affect your mood, concentration, and metabolism. Over time, it can also put stress on your kidneys and joints.

So, a little consistency really does go a long way.

How Much Water Do You Need?

There’s no perfect number. Everyone’s needs are different and depend on:

Temperature and weather
Activity level and sweating
Age, gender, health, and medications

Instead of chasing a fixed target, this challenge focuses on habit and awareness.
You’ll simply notice how your body feels as you drink more regularly.

Check-In Before You Begin

Spend one day observing how much you currently drink. Include everything — tea, coffee, smoothies, juice, and water.
Then ask:

How much of this is pure water?
How do I feel (energy, mood, focus, skin, digestion)?

You’ll use these notes to compare your “before” and “after” once the challenge ends.

The Simple 28-Day Drink More Water Challenge

For the next 28 days, drink at least 100 ml (about 3 fluid ounces) of plain water at these times:

1️⃣ Upon waking
2️⃣ Before breakfast
3️⃣ Before lunch
4️⃣ Before dinner
5️⃣ Before bed

That’s just five quick moments a day — about two big gulps each time.
Over 28 days, that adds up to around 14 litres (24½ pints) of pure water.

This is in addition to your normal beverages.

Why This Works

Small = achievable. 100 ml at a time feels easy, which helps you stay consistent.
Timing = benefit. Drinking before meals supports digestion and helps prevent overeating. Drinking on waking and before bed supports detox and hydration overnight.
Habit stacking = success. Pairing water with things you already do (like meals or brushing your teeth) helps make the habit automatic

Can I Drink Warm or Hot Water?

Yes! It all counts — cold, warm, or hot — as long as it’s plain water (no flavourings or sugar).
Some people find warm water easier to drink in cooler weather. Experiment and notice what feels best.

Want to Take It Further?

If this feels easy, you can gently increase:

Drink 150–200 ml each time instead of 100 ml
Or add another 100 ml after every bathroom break

You’ll get even more benefit without feeling overwhelmed.

Tracking Your Progress

Tracking makes this more fun — and motivating!

Use your Drink More Water Tracker from the Free Self-Care Startup Kit or simply tick off each day in your journal.
After 28 days, compare how you feel.

Common improvements:

More steady energy
Clearer skin
Better digestion and regularity
Fewer headaches
Improved focus and less fatigue

If you don’t notice much change, that’s okay — it might mean your hydration was already good, or your body needs more time. Either way, awareness is progress.

Reflection & Integration

After 28 days:

Review your “before” and “after” notes
Notice small wins — even subtle ones
Decide if you’d like to continue or increase your daily intake

Remember, consistent small habits make the biggest difference

Final Thoughts

Congratulations on completing your 28-Day Drink More Water Challenge!
You’ve just strengthened one of the most foundational self-care habits there is.

Keep listening to your body, keep your water nearby, and keep it simple.
Your body will thank you with better energy, clearer skin, and a brighter mood. Why not invite a friend to join you next month? Small habits are easier (and more fun) when shared.

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Inside, you’ll discover:
🌱 A simple Before Assessment to understand what your body and mind need most
🌿 A guide to the Four Self-Care Pathways (Practical, Nourish, Mindcraft, Align & Uplift)
💧 How to choose your first challenge and track your results
🪞 Reflection prompts and planning sheets to stay consistent

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(Part of the Practical Self-Care Pathway — build habits that support your body’s natural balance.)

Freebie-make-selfcare-simple — discover your selfcare blueprint

28-Day Drink More Water Challenge

Prep Time1

Total Time28

Notes

28-day Drink More Water Challenge

Goal: Build a simple daily hydration habit

Duration: 28 days

You’ll Need: Water, glass or bottle, tracker or journal

Steps:

Track your current intake for 1 day
Drink 100 ml at 5 key times (morning, before meals, before bed)
Log your progress daily
Compare your before/after notes at the end
Optional: Increase amount or frequency after week 2

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My Long Covid Histamine SIBO Journey

Week 4 – New Symptoms with my SIBO & Histamine Diet

By Jo

Week 4 of my Long Covid, Histamine & SIBO journey I discover that the combined low histamine and fodmap diet can cause new symptoms – and that one of them might be good news!

New Symptoms on low Histamine & Fodmaps Diet

My restrictive low fodmap (sibo) and histamine diet definitely helped improve the uncomfortable bloating, gas and stretched feeling in my upper stomach.

Although there is still a fullness and slight swelling in that area – I guess housing all those bacteria requires extra room?

And I know from experience that my histamine reactions would be far worse and more frequent if I didn’t avoid the high histamine foods.

So I am definitely confident the diet is supporting my histamine and sibo symptoms while I work on healing the root causes.

However I did start to notice two new symptoms which I think were caused by the diet.

Please note this is my personal journey, not medical advice

Just landed on this page?

You can start from the beginning HERE or Week 3 HERE

Starving Intestinal ‘bad’ Bacteria through Diet

The diet is designed to starve the bacteria of the foods they love to feast on – carbohydrates and yeasts. ** There is no scientific proof of bacteria starving but it feels real when you go through it!

Bacterial signalling is when the bacteria signals your brain that it needs and craves sugar – it can make you feel desperate and emotional – but is really just the bacteria controlling you..

Anyone who has struggled with candida overgrowth will recognise this situation.

Between weeks 3 and 4, I really started to notice cravings. Random images of my favourite past treats – chocolate – kept popping into my head with the emotion of ‘its not fair’ being triggered.

To be fair my diet had been low sugar for quite a while as any refined sugar – even natural stevia, maple syrup, honey, xylitol, and coconut sugars caused horrible skin rashes and boils over my face.

Luckily I am just vain enough to be horrified and quickly remove as much sugar as possible.

** Strangely enough Agave syrup did not cause a histamine reaction – but am sure it is high fodmap and feeds those pesky bacteria.

Instead of succumbing to chocolate (remember the boils!) The cravings sent by the bacteria strengthened my resolve.

I was glad the bacteria were starving, getting weaker.

Because bacteria robbing me of all my nutrients meant I was also getting weaker.

This can slow your Gut Motility (Sluggish Bowel)

The combined low fodmap (sibo) and histamine diet includes resistant starches such as potato, rice, quinoa and oats.

Resistant Starches are considered beneficial for people with Sibo and IBS as they bypass the small intestines and feed the good bacteria that you need in the large intestines. They are also said to improve the gut barrier and reduce gut permeability.

This is all great.

Just be aware that resistant starches can slow your gut motility – slow your bowel transit time or even cause constipation.

I had enjoyed eating sweet potatoes but the 75g portion size (cooked) had felt challenging to stick to and if you go above this amount sweet potato becomes high fodmap and feeds the bacteria.

Same with oats, I love them, but have noticed that my portion size can creep up.

My typical low fodmap (sibo) & histamine meal plan included one resistant starch and a protein with some of the limited vegetable choices at each meal

This combination of starch and protein caused my normal transit time to slow right down.

Now for some people a slower bowel transit time would be no problem at all!

But I needed a good transit time because of a crucial new remedy I was keen to begin using. This remedy was known to slow the bowel transit time and yet to work effectively needed to not hang around in the colon for too long.

**More on this new remedy in week 5!

This week was spent exploring how to ease constipation and sluggish bowel naturally – especially when you can’t tolerate or take the usual OTC medications and remedies. It proved so helpful that I turned it into a simple challenge you can try yourself – see HERE.

I almost missed this Obvious Tactic!

In between encouraging my bowel to work better and dealing with bacteria signalling I almost missed an obvious tactic.

DAO – Diamine oxidase – is an enzyme that breaks down histamine in the stomach. About 9 months ago I started taking one capsule each morning and it acted like a miracle in reducing the intensity and frequency of my reactions.

As I mentioned before, there is only one brand that suits my body, and honestly it is quite expensive.

As I was searching for more solutions and answers I suddenly realised that maybe I needed to take a 2nd DAO capsule before my evening meal?

Sometimes we almost miss the obvious!

Why More is not always Good

Reducing my intense histamine reactions was a big relief – because the constant reactions impacted my energy levels, cognitive ability, general weakness not to mention potential damage to my eye-sight and vagus nerve.

However the fact that I needed more DAO was not great news

One negative was that I would need to order double the amount of expensive tablets!

The other negative was that needing a 2nd DAO Enzyme indicated that my digestion was getting weaker.

This made sense as my diary shows that I was having histamine reactions 4 – 5 days a week and those reactions were to foods/scents etc that previously I had been able to tolerate.

On the days that I remembered to take this 2nd capsule my reactions were milder. I kept forgetting to take them before my evening meal and they don’t work after you’ve eaten.

My daughter got fed up with her forgetful mum and took action

So now if you meet me late afternoon and hear angry barking – it is just my mobile phone reminding me to take the blasted 2nd DAO!

Summary of week 4

Bacterial Signalling – shows up as cravings – and is a positive sign that your diet is starving the bacteria.
The restrictive low histamine & Sibo diet can mean that your meals include a larger % of resistant starches with protein which in some people can cause a sluggish bowel
Needing to take more DAO Enzyme is a sign that my digestion is getting weaker
In order to prepare for a new remedy I need to ensure my bowel has every support I can provide (and tolerate)

Interested in Natural Self-Care?

Hope you found my own (far from perfect) journey helpful on some level – even if it’s just reassuring to know you are not alone on the ups and downs of caring for your body and health!

Why not discover how I use Self-care to support my own journey and explore all the free support that’s included?

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My Long Covid Histamine SIBO Journey

Exploring Root Causes of Histamine & SIBO – week 3

By Jo

This is week 3 of my personal long covid, histamine & SIBO healing journey, including how I respond to self-care setbacks and challenges. This week I explore root causes, how my body got out of balance in the first place.

I’m not going to lie – I felt pretty low after reacting to the Oregano capsules.

I think the SIBO test coming back as positive gave me hope and confidence that I was close to figuring out some answers.

I had spent years dealing with increasingly worse symptoms but the drs could find nothing wrong with me.

Mast Cell Activation Syndrome (MCAS) described me exactly but here in the UK the hospital told me they do not recognise the condition. And fobbed me off with a general Long Covid label and nothing they could do.

But SIBO (Small Intestinal Bacterial Overgrowth) was starting to be known in the UK and was increasingly being linked to Histamine Overload (or HIT Intolerance) and MCAS.

In theory, if I killed off the bacteria in my small intestines that was causing my immune system to go into overdrive, then healing was in sight?

I thought I finally had the start of a healing plan.

But if I couldn’t tolerate the medicine – Oregano essential oil capsules – then my plan couldn’t work.

The Dr Calls

My GP called me as I had sent him my SIBO results. He mentioned that I had 10x the amount of bacteria in my small intestines than I should. I have no idea how much extra bacteria other people have with SIBO?

We discussed why so many of my symptoms are only on my right side.

He felt it was nerve damage – Vagus Nerve.

Vagus nerve support was already on my radar – more to come about this.

Because symptoms on my right side were getting worse we discussed b12 being deficient. B12 supports the nervous system and the Vagus nerve.

The bacteria overgrowth in the small intestine block B12 from being absorbed along with many other crucial nutrients – which is a frustrating feedback loop.

Histamine overload is made worse when you are deficient in nutrients (for many important functions) and SIBO makes you deficient in nutrients.

B12 is tricky. I have been low in it before, but the supplement can and does cause reactions when I try to take it.

My GP offered antibiotics and antihistamines if I needed them. And I am grateful to know he will support me should I have no other choice.

A Strategy and Plan B

So I had stopped everything except the DAO, Boulardii and Vitamin C. I kept my diet and environment clean to reduce reactions.

I also started the B Complex (turns your wee yellow) as my body can tolerate that and at least some b vitamins are getting in.

Once I have had a big reaction – my body goes on hyper alert and reacts to tiny things.

It was a tiring week.(few years actually)

But I was curious. What else could I do if essential oil capsules made me react? Was there another natural remedy?

Was SIBO the real root cause? Why did I have SIBO?

Maybe SIBO was just another symptom of a deeper imbalance and root cause?

I was back on the trail of the root cause – which I needed before I could form a strategy and plan B.

I came across this interesting video about the many root causes of Histamine Intolerance (Overload) which I thought was worth sharing with you.

This video explains why this condition is so complex and if you suspect histamine might be causing your allergies and food intolerances and other random symptoms it is well worth watching to understand possible causes.

I suspected low stomach acid and leaky gut (gut permeability) and the covid viral infection as my main causes of SIBO and Histamine Overload. Contracting Covid after a few years of high level Stress probably impacted Vagus nerve function which directly impacted digestive function.

Discovering my root causes, the reason why my body had become so unbalanced that it was screaming for help through such intense (Histamine & SIBO) symptoms, felt like a huge step forward.

Digestion/Immunity and Vagus nerve/Adrenal stress were where I needed to focus my self-care alongside reducing the symptoms of bacteria in my small intestine and soothing those histamine reactions.

There is no doubt this is a complex condition, made worse because it is not recognised by most health professionals at the early stages – which is why I am sharing my journey.

Herbs to the Rescue?

Herbs of course are a huge passion of mine. Should I try oregano leaf tincture as a much weaker alternative to the essential oil capsules that my body might tolerate – not to mention adding Oregano to every meal?

Having been a herbalist for over 20 years this was something I could explore – if my body could tolerate the remedy. Herbal teas** had been fine so far and a big part of my personal self-care. But to kill bacteria would need a strong tincture.

I would also need to work on the root causes at the same time. Would my body tolerate so many (beloved) herbs and remedies?

I knew this gentle plan could take longer, like months and months on a restricted diet and lifestyle. With the risk that the bacteria blocking essential nutrition and continual histamine reactions could damage my nervous system even more.

** Many healing and wonderful herbal teas are either high histamine or high fodmap – meaning they can make your symptoms worse until you resolve the underlying cause.

Was I being realistic?

Or was this time to see my GP? And if I did would my body cope with various antihistamines? A childhood spent taking endless rounds of antibiotics that had weakened my health 30 years ago, made me wary.

What would I decide to do next?

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Welcome!

Hi, I’m Jo 👋 I’m a former herbalist and natural health practitioner with 20+ years’ experience, and I believe self-care doesn’t have to be complicated or expensive.

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