This update is based on the same monthly reflection I use to review my health, life, and self-care — a simple process of noticing what the month has already revealed rather than setting new targets
Hi, it’s Jo
If you’re anything like me, December often isn’t a month for big intentions or shiny new plans. It’s more a month of getting through, holding things steady, as self-care is rarely my main focus.
That’s why I chose maintenance as my theme this month.
I was about to start a two-week course of antibiotics as a SIBO/MCAS treatment and, rather than pushing myself with new self-care challenges, I wanted to give my body space. Fewer demands. More listening. As it turned out, the treatment itself was much easier than expected — which was a useful reminder that anticipation is often harder on the nervous system than the thing itself.
What a maintenance month actually showed me
One thing December made very clear is how differently progress looks in a maintenance phase.
There was no sense of “moving forward” in obvious ways — but there was a sense of not slipping backwards, and that matters more than we often give credit for.
It also highlighted something I’ve noticed before, but always appreciate being reminded of:
Emotional nourishment doesn’t automatically take care of the body.
This month, writing, planning, and working on ideas lifted my mood and gave me direction. Emotionally, that part felt good.
But there was a trade-off.
All that mental and creative energy quietly distracted me from the basics — things like my much needed regular movement self-care. Not in a dramatic way. Just enough to notice, afterwards, that my body had been a bit sidelined while my mind was happily occupied elsewhere.
Having a system to notice these patterns has been so helpful, not as more problems to fix, but to understand how to support myself better moving forward.
A messy (and slightly funny) moment
December also brought a string of home repairs, one after another. No heating. Blocked drains. An extractor fan that chose the worst possible moment to give up.
None of these were disasters on their own — but together they created a series of low-level stress that sits in the body even when you’re trying to be philosophical about it.
At one point I remember thinking, “Of course it’s this as well.” And then laughing, because sometimes that’s the only sensible response.
Those tiny moments — a flicker of humour, a softening — are often what I think of as glimmers: small signals of safety that don’t fix the day, but change how the body carries it.
It was stressful — and oddly funny — and a good example of how practical stress can be far more taxing than emotional drama.
What were your challenges in December?
The pattern that stood out
Looking back, the clearest pattern from December was this:
A series of small, unexpected, unresolved things going wrong (at the same time) drains my system more than I realised
Everyone has months like this. What I noticed was that this drained me more than I expected. That is not a problem, it’s understanding that in these situations my nervous system needs more support. Feedback, then insight this month makes it easier to recognise next time it happens, so I can adjust my self-care support earlier.
That’s useful information. Not a judgement. Just awareness for me to work with.
Tracking doesn’t have to be perfect to be useful. This is simply how I notice patterns before reflectingin a fun easy way
What maintenance supported
By choosing maintenance rather than pushing forward, December quietly supported:
steadier energy overall
fewer exaggerated reactions
better recovery after stress
less pressure to “do self-care properly”
None of this is headline-worthy — but this is often what a supportive month looks like.
Sometimes progress is simply not making things harder than they already are.
What I’m carrying into January2026
December reminded me that there are different seasons of self-care.
Some months are for experimenting. Some are for building. And some are for maintaining and repairing.
Listening to my body each month naturally shows me what the next step should be. Not what is popular or new or fascinating, but which self-care my body needs next.
A quiet closing thought
If you’ve had a month where maintenance felt like all you could manage, you’re not behind.
Holding steady is a skill. Listening instead of pushing is self-care.
I’ll share more next month as things unfold — and as always, take what’s useful and leave the rest.
When your energy is low, even a small mess can feel impossible to face. That’s why I love helping people declutter with the Moon — a gentle, monthly routine that guides you to release clutter one small step at a time, without feeling overwhelmed. Over the year, these little steps add up, turning even the most cluttered corners into calm, manageable spaces.
My Sparkly Sandal Moment
All I needed was my sparkly sandals from last summer. I was already running late, so I grabbed at the bottom of my wardrobe—only to end up surrounded by shoes, bags, and impulse buys. One sandal in my hand, five minutes late, and a familiar wave of frustration rising.
This wasn’t the first time clutter had tripped me up. Sound familiar?
When you experience a ‘bad’ day, energy, health or mood is low, the thought of decluttering can feel impossible. You know the clutter is there — the messy corner, the overstuffed drawer, the wardrobe you avoid opening — but even thinking about sorting it feels overwhelming.
You tell yourself you’ll tackle it “one day,” but life, health, and mood get in the way. And the longer it waits, the heavier it feels.
Here’s the truth: you don’t need to fix everything at once. Small steps, taken regularly, make the difference.
That’s why I love using the Last Quarter Moon as a monthly reminder. This lunar phase is all about release and letting go — the perfect energy to clear just one small space at a time. Over a year, those little steps add up to a calmer home and a lighter mind.
This isn’t about perfection. Which is the last thing you need when you are in the middle of a low health, energy or mood phase.
It’s about reclaiming peace, little by little, with the moon as your guide.
What is Clutter, Really?
At its simplest, clutter is:
Stuff that hasn’t been put away.
Items you haven’t decided about yet.
But clutter is personal:
Some see a messy desk, others see a creative workspace.
Impulse buys, retail therapy, and “just in case” purchases quickly pile up.
Why Clutter Builds Up
Turns out that there are reasons why we have clutter!
It’s not laziness. Clutter often happens because of:
Low energy or time.
Decision fatigue.
Emotional ties or guilt.
Not knowing where to store things.
Buying too much without clearing space first.
Something I found helpful is to ask yourself:
Do I use it, need it, or love it?
Am I keeping it for the past, future, or guilt?
Does it actually have a place in my home?
The Emotional Side of Clutter
Human emotion mind map, positive and negative emotions, flowchart concept for presentations and reports
Clutter isn’t just untidy—it impacts how you feel.
It sparks guilt, stress, or shame.
Negative self-talk (“I should have done this already”) makes it worse.
Decluttering, even a small win, brings calm and control.
As my (tidy) mum says: “When my space is tidy, it feels like everything in my world is alright.”
Benefits of Decluttering
If you still need some convincing or want to have some handy areas to assess your ‘before’ and ‘after’ results with your declutter challenge, I’ve listed some common benefits you can score for yourself.
Physical
Find what you need quickly.
Feel at ease with surprise visitors.
Boost energy and sleep better.
Emotional
Reduce guilt and overwhelm.
Increase confidence and self-worth.
Enjoy the satisfaction of completion.
Deeper
Release the past and make space for new.
Break cycles of procrastination.
Feel lighter, clearer energy in your space.
Short on Time?
You can jump straight to the ‘Recipe’ below.
These quick mood boosters come from the Align & Uplift Challenges, a collection of 5-minute self-care practices you can use anytime to raise your vibration, release stress, and reconnect with your best self.
Decluttering works best as a rhythm, not a one-off.
The Last Quarter Moon (half-moon with the right side dark) is linked to:
Releasing and letting go.
Emotional cleansing.
Reflection and reassessment.
It’s the perfect time to declutter. Each month, this moon phase gives you:
A natural reminder.
Supportive “letting go” energy.
A chance to focus on just one small step.
Last Quarter Moon Dates (UK, 2025–2026)
How to Join the Monthly Declutter Challenge
Step 1: Prepare
Note the dates in your diary.
Pick one small area (drawer, shelf, bag).
Choose a realistic time (30–60 minutes is enough).
Gather bags/boxes: Keep / Donate / Bin.
Set up with a drink, timer, and music.
Step 2: On the Day
Set an intention: “I release what no longer serves me.”
Declutter your chosen area.
Put items straight into their new home, donation bag, or bin.
Stop when your time is up.
Step 3: Celebrate
Notice how the space feels.
Breathe and enjoy the calm.
Remember: one drawer today = more peace tomorrow.
Quick Decluttering Tips
Struggling to get started? These tips can help!
Start small — one drawer, shelf, or type of item.
Ask: Do I use it, need it, or love it?
Hesitating? Decide: Keep, Donate, Bin.
Be kind to yourself — you’ve already had value from items, even if you let them go now.
What to Declutter (Ideas List)
I try to focus on the areas that cause me the most frustration, or stress. Here are some areas to consider.
Cupboards or drawers
Desk or table
Wardrobe, shoes, bags, makeup
Toys, books, coats
Paperwork or digital clutter (emails, photos)
Car
Final Thoughts
Decluttering doesn’t have to mean tackling your whole house in one exhausting go. Using the moon as your guide, you can release a little at a time — without the overwhelm.
Each Last Quarter Moon is a fresh chance. Small steps really do add up.
Well-done! You have completed another step towards making selfcare simple
You Felt a Small Shift Today… Let’s Help You Keep It
That small shift — whether it was a moment of calm, a little more energy, a sense of relief, or simply feeling more like yourself — that is where meaningful change begins.
But on low-sparkle days, it’s easy to lose that feeling. Motivation dips first. Overwhelm creeps in. And even the gentlest intentions fade.
Your body doesn’t need pressure or perfection. It needs one easy mini practice you can return to — especially on days that feel heavy, uncertain, or tense.
The Free Self-Care Start-Up Toolkit helps you turn “I want to feel better” into one easy, real-life step — by helping you choose and begin a challenge you can actually use when your mood dips. Most people like to complete it over a relaxed weekend, and it includes short step-by-step videos and simple printables to help you begin gently.
✨ Download the Free Self-Care Start-Up Toolkit
A calm, supportive starting point for your first Align & Uplift practice.
Inside, you’ll gently discover how to: 🌿 understand where you might need emotional or energetic support 🌿 choose one tiny Align & Uplift practice that fits your real life 🌿 begin without pressure or relying on willpower 🌿 notice subtle shifts that help you feel lighter and more grounded
You’ll also receive: ✉️ weekly reminders to support your consistency 💬 access to our private community (coming soon)
Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.
Curious to find out what a 28-day Non-Exercise movement challenge is all about?
If you live with mobility issues, chronic pain, fatigue, or other health conditions, exercise can feel like a loaded word — or even impossible. But movement — in all its gentle, creative forms — is a foundation for energy, healing, and happiness.
So how do you get the benefits of exercise when traditional workouts aren’t an option?
That’s the question I had to ask myself — and it led me to discover something called NEAT movement: all the small, everyday ways we move that quietly support our circulation, mood, and metabolism.
It turns out, the magic isn’t in the gym — it’s in the little things you already do (and the ones you forgot count). Like pottering in the garden, dancing in the kitchen, stretching during the kettle boil, or chasing the cat off the sofa for the fifth time.
Whether you use a wheelchair, live with fatigue, or just haven’t found your rhythm yet, NEAT is about meeting your body where it is — and helping it move a little more freely, one small step (or stretch) at a time.
If you have a serious health condition, always read and discuss any self-care challenge with your health provider.
Save for later? ‘Jump to Recipe’ to save/print a summary of this challenge!
NEAT stands forNon-Exercise Activity Thermogenesis, or simply “non-exercise movement.” It’s all the activity you do that isn’t formal exercise — walking to make tea, stretching, tidying, or fidgeting.
Our bodies were designed for small bursts of movement all day long. But modern life keeps us sitting — working, driving, scrolling, watching — and even those who exercise a few times a week may still spend hours sedentary.
Researchers now say that sitting is the new smoking, with serious health effects over time.
The good news? You can reverse that trend — gently and simply — with small, regular movement.
The Benefits of Gentle Daily Movement
Even a little extra movement throughout your day can make a big difference. Here are some of the key benefits of increasing your non-exercise movement:
Supports muscle recovery
Reduces stress and tension
Improves cardiovascular health
Helps control blood sugar levels
Reduces inflammation
Boosts mood and mental clarity
Burns calories naturally
Is gentle on joints and fatigue-friendly
Because it’s low-impact and energy-efficient, non-exercise movement is especially helpful for those managing chronic illness or fatigue.
Fun fact: around 70% of your energy fuels daily body functions, 10% goes to intense exercise, and the remaining 20% is available for NEAT movement. This challenge helps you make the most of that 20%!
Before you Begin.
Take a moment to notice how active you are each day. Maybe you move plenty on “good” days, but sit for long stretches on “bad” days. Or perhaps you work out occasionally but spend most of the day sitting.
Wherever you’re starting from is perfectly fine — this challenge meets you there.
How to do the 28-day Non-Exercise Movement Challenge
Like any workout plan, this challenge gives you structure — but the focus is on small, realistic actions.
You can track time (minutes per day) or repetitions (reps).
Here’s how:
Choose your movement(s) for the week or full 28 days.
Plan how many minutes or reps you’ll do each day.
Spread them throughout your day (5-minute bursts are great!).
Track your progress daily.
Increase gently each week.
Celebrate at the end of 28 days!
Just like with regular exercise you need to set yourself a simple workout plan to follow.
See my example below.
The real challenge here is being consistent – for 28-days. Don’t forget I have included FREE support such as a daily tracker for movement HERE.
Five Mini Challenges to Try
You can try one challenge each week or mix them depending on your energy. They’re flexible — designed for “good days” and “bad days” alike. By the end of 28 days, you’ll have built a powerful new movement habit!
Prefer a quick overview of this challenge? I’ve got you – ‘Jump to recipe’!
Fidgeting is a surprising hero of Non-exercise and is a perfect challenge for ‘bad’ days. Positive fidgeting can help stop or relieve bad habits and worry. Research Link.
Perfect for low-energy days. Even small fidgets (toe-tapping, shoulder rolls, finger tapping) count! Try 5-minute “fidget breaks” during TV ads or while waiting for your tea to brew.
Challenge 2 – Stand more this week
Standing burns nearly twice as many calories as sitting and boosts circulation. Try to stand for one extra hour each day — perhaps during calls, reading, or watching videos.
Where can you stand more in daily life?
Challenge 3 – Active sitting challenge
What if you can’t stand or walk and need to sit for hours at a time?
If standing or walking is tough, active sitting is ideal. Set a timer for every hour you’re seated and do gentle seated movements for 5 minutes — shoulder rolls, leg lifts, side bends.
Start by aiming for 5 minutes at a time. If you know you sit for many hours each day, you might like to challenge yourself to 5 minutes of active sitting every hour.
Challenge 4 – Calf raises this week
Your Calf is described as the ‘2nd heart’, it is that important to circulation in the lower part of your body! Calf raises are simple, effective, and can be done anywhere — seated, standing, or supported.
How to:
Sit or stand with feet flat.
Lift heels off the floor, pause, then lower back down.
Repeat 10–15 times a few times a day.
Benefits: improved circulation, better balance, and stronger lower legs.
Challenge 5 – Move more in daily life
This is the final challenge and is probably the most well-known way to increase your NEAT Movement.
How many ways can you find to walk, pace, bend, and stretch in daily life?
The aim for this challenge is to add up all the minutes you are already active through normal daily lifeand increase the time.
This can transform your motivation to doing chores around the home!
You’ve completed your 28-Day Non-Exercise Movement Challenge — and that’s worth celebrating! Whether you stretched a little more, stood up a little more often, or simply noticed how your body feels when it moves, you’ve made real progress.
Remember, movement isn’t about mileage or minutes — it’s about momentum. Every reach, roll, twist, or shuffle counts (yes, even the one where you danced to the kettle).
Even small improvements in energy, mood, flexibility, or confidence mean success. You can repeat the challenge each month, set a new personal best, or just keep your favourite micro-moves woven into everyday life.
Because Non-Exercise Movement isn’t something to tick off and forget — it’s something to live. It’s your gentle reminder that movement still belongs to you, whatever your starting point.
“Progress, not perfection — one small, joyful move at a time.”
Well-done! You have completed another step towards making selfcare simple
Take the First Step…
We’ve all done it — promised ourselves we’d start that new healthy habit “tomorrow,” and felt oddly proud of the plan… until tomorrow never comes.
The truth is, self-care doesn’t need a perfect day — just a small, curious step today.
Your body learns from action, not intention. The Self-Care Start-Up Toolkit helps you turn what you’ve learned into action — so your self-care finally becomes real, simple, and yours.
Self-care doesn’t need a perfect day — just a small, curious step today.
The Self-Care Start-Up Toolkit helps you turn what you’ve been reading into simple, real-world action, so your self-care becomes personal, doable, and yours.
If you’ve been thinking, “I’d love to try this myself one day…” — you don’t need to wait or wonder where to start.
The toolkit gives you gentle structure to complete your first self-care challenge in a way that fits your body and your life.
Inside the toolkit, you’ll find: 🌿 short video walkthroughs to help you choose and complete your first challenge
🌿 Printable planners, reflections, and trackers to help you stay consistent 🌿 A calm, step-by-step approach you can follow at your own pace
Some people like to follow the challenges quietly on their own. Others find it supportive to explore self-care alongside others.
If that feels helpful, there’s also a free, private community that sits alongside the blog and toolkit — a calm space for reflection, shared noticing, or simply staying connected while you explore.
👉 Explore the free community
Ongoing support (very light)
You’ll also receive gentle self-care reminders, new challenges, and reflections via the Make Self-Care Simple newsletter.
(Part of the Practical Self-Care Pathway — build habits that support your body’s natural balance.)
Real self-care is about listening to yourself. Because being healthy isn’t always easy — but it can be made simple.
“Instant access—start your challenge today.”
Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.
A Bit of History: Being Young at 60 by Horace Fletcher
I have a soft spot for the Old Time Healers — the original self-care pioneers who practiced long before the internet. One of them was Horace Fletcher, who published Fletcherism: What It Is and How I Became Young at 60 back in 1913.
His discovery? That easy weight loss and renewed vitality came simply from chewing your food thoroughly.
Fletcher’s ideas were so popular that even American Presidents, British Prime Ministers, J.H. Kellogg, and King Edward VII reportedly took up “Fletcherism.”
And before you wonder — yes, there’s some modern research to back up this 100-year-old wisdom here, here and here
Why Chewing Matters
Chewing: The First Step in Digestion
When you chew, you signal your stomach, gallbladder, and pancreas that food is coming — “get ready!” This allows your stomach to produce the right amount of hydrochloric acid for digestion.
Chewing Produces More Saliva
Saliva is amazing. It contains enzymes that help break down carbs and fats, binds food together for easier swallowing, and even helps clean your mouth by washing away harmful bacteria.
The Problem With Not Chewing Enough
When food isn’t properly chewed, large particles reach the stomach undigested. This causes bacteria to ferment the food, leading to bloating, gas, and indigestion.
On top of that, the stomach doesn’t get the full “digest now” signal, meaning less acid is produced — and that means less nutrient absorption.
Whew! Your body truly is incredible when you let it do its job.
Eating Less (and Enjoying More)
Chewing slows you down. When you eat more slowly, your body has time to send signals to your brain saying, I’m full!
Many of us eat while scrolling, working, or watching TV (guilty as charged), and before we know it — we’re uncomfortably full.
Mindless eating also robs us of enjoyment. Chewing more brings you back into the moment. You taste your food, you feel satisfied, and your portions naturally shrink.
And when you slow down and truly taste what you’re eating, that second biscuit might not seem so tempting.
What do you think? Worth exploring?
How to Do the 28-Day Chewing Challenge
In my clinic, I found that chewing every single mouthful until liquid was too much for most people. It’s ideal — but not always realistic.
So instead, here’s a gentler, more doable approach that still delivers real results.
The 28-Day Chewing Challenge Plan
Assess your health and digestion before you begin.
Chew the first mouthful of every meal until liquid.
Pause and focus: What does it taste like? How does it feel?
Track your progress daily (it really helps!).
Invite friends to join you — self-care is better together.
Then, each week, build on your habit:
Week 1: Chew the first mouthful of every meal.
Week 2: Chew the first two mouthfuls.
Week 3: Chew the first three mouthfuls.
Week 4: Chew the first four mouthfuls.
That’s it — simple, mindful, and easy to remember.
You might want to set a reminder so you don’t forget, especially in the early days.
Chewing Challenge Tips
Start small — focus on just the first mouthful if that’s all you can manage.
Take smaller bites to make chewing easier.
Don’t take another bite or sip until you’ve swallowed.
Sit in a calm environment.
Avoid eating when stressed, angry, or sad.
After 28 days
Time to compare your before-and-after scores.
Did you eat less?
Bloat less?
Slow down and actually enjoy your meals more?
Reflect on what changed — and what made the challenge difficult.
If you didn’t notice much difference, that’s okay! You can always repeat the challenge or move on to another self-care focus.
Conclusion
Congratulations on completing your 28-Day Chewing Challenge! You’ve taken one of the simplest — and most surprisingly powerful — steps toward better digestion, more mindful eating, and improved overall wellbeing.
At first, it might have felt strange to slow down and actually notice each bite (especially if you had an audience at the dinner table), but those moments of awareness are where real change begins.
Keep going — because the longer you practice, the more natural it feels, and the greater your results will be. Many people also find that as they chew more mindfully, their portion sizes naturally adjust, appetite feels calmer, and weight begins to rebalance — all without effort or restriction.
Over time, chewing well becomes less of a challenge and more of a quiet ritual — one that helps you savour food, support your body, and enjoy every meal just a little more.
“It turns out your grandmother was right — good things really do come to those who chew.”
Take the First Step…
We’ve all done it — promised ourselves we’d start that new healthy habit “tomorrow,” and felt oddly proud of the plan… until tomorrow never comes.
The truth is, self-care doesn’t need a perfect day — just a small, curious step today. Your body learns from action, not intention.
The Self-Care Start-Up Toolkit helps you turn what you’ve learned into action — so your self-care finally becomes real, simple, and yours.
Free Self-Care Start-Up Toolkit
Turn inspiration into action — with a simple system that helps self-care finally work with your body, not against it.
If you’ve been reading along and thinking, “I’d love to try this myself one day…” — you don’t have to wait, or wonder where to start.
The Free Self-Care Start-Up Toolkit gives you the gentle structure to make your first challenge easy, personal, and effective. It’s the same step-by-step approach I use when following the challenges alongside you — so you’ll feel supported every step of the way.
Inside, you’ll find: 🌿 A gentle Before Assessment to pinpoint what your body truly needs — so you can stop guessing and start seeing real results 🌿 Step-by-step guidance (plus short video walkthroughs) to choose the right self-care challenge for your needs — and actually complete it. 🌿 Printable planners, reflections, and trackers to help you stay consistent 🌿 Access to our private community (coming soon!) — for gentle accountability and encouragement
You’ll also receive: 💌 Weekly self-care reminders, new challenges, and encouragement in the Make Self-Care Simple newsletter 🪴 Access to our free private community — where women share progress, celebrate wins, and remind each other we’re not alone
👉 Send Me My Free Toolkit (Part of the Practical Self-Care Pathway — build habits that support your body’s natural balance.)
Real self-care is about listening to yourself. Because being healthy isn’t always easy — but it can be made simple.
Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.
28-Day Chewing Challenge; Reduce Bloat, Taste More and Eat Less
Join this simple 28-day chewing challenge and unlock better digestion, enjoy food more, and experience easy weight loss!
Notes
Instructions
1. Assess before you start: Take note of how your digestion, energy, and appetite feel. Write down any symptoms (bloating, heartburn, cravings, fatigue).2. Week-by-week plan:
Week 1: Chew the first mouthful of every meal until liquid.
Week 2: Chew the first two mouthfuls.
Week 3: Chew the first three mouthfuls.
Week 4: Chew the first four mouthfuls.
3. Focus: As you chew, notice the flavour, texture, and how the food changes in your mouth.4. Swallow fully before taking your next bite or sip.5. Track your progress daily. Make notes about digestion, fullness, energy, or cravings.6. Invite a friend to join you — shared challenges build accountability and fun!
For years, my four-legged best friend never let me miss a single sunrise. Rain, frost, or half-open eyes — we were out there, padding through the quiet while the world slowly woke up.
These days, without that wet-nosed alarm clock, I’ll admit it takes a little more persuasion to leave my cosy bed. But every time I do, I’m reminded why it’s worth it.
The morning light has a kind of quiet magic — it steadies your mood, lifts your energy, and helps you feel more balanced all day long.
Over the next 28 days, we’ll explore how a few minutes of early sunlight can: 🌿 Reset your circadian rhythm 🌿 Balance serotonin and melatonin 🌿 Boost calm, focus, and natural energy
It’s completely free, takes just 5–20 minutes a day, and fits easily into your morning — whether that’s a gentle stretch by the window, a walk around the garden, or a proper sunrise stroll (bonus points if you bring your own four-legged motivator).
This challenge is part of the Align & Uplift pathway here on Make Self-Care Simple, designed to help you build your personal toolkit of mood-boosting, energy-balancing practices.
Could sunlight boost your mood?
If you’d love to feel calmer, happier, more focused, experience emotional stability, and wake up refreshed — this challenge is for you.
The best part? It’s completely free, takes only 5–20 minutes a day, and can easily fit into your morning routine.
This challenge is part of the Align & Uplift pathway here on Make Self-Care Simple, designed to help you build your personal toolkit of practices that support emotional and intuitive wellbeing.
Your body is designed to function in response to morning sunlight.
You don’t have to do this every single day, but your energy, sleep, and mood all improve when morning sunlight becomes a regular practice.
Best timing: Within 1 hour of waking and within 2–3 hours of sunrise.
Duration: 5–15 minutes (without sunglasses).
In the UK, sunrise varies widely — from around 4:45 am in midsummer to 8 am in midwinter — so you’ll likely adjust your timing through the seasons. On cloudy or grey days (hello, UK!), aim for 15–30 minutes instead.
Reflect:
How often do you get your morning sunlight?
Where might you make small adjustments?
For 25 years I walked my dogs every morning before work and knew that 80% of the year I was easily getting my morning sunlight.Now I no longer enjoy early morning dog walks this important self-care will be added to my personal menu.
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
Most people know that sunlight boosts vitamin D, which supports your immune system, vitality, and bone health.
But morning sunlight does something even more powerful — it helps regulate your hormones and circadian rhythm, directly improving your mood, focus, and sleep.
Key Benefits
Increases cortisol in the morning (natural energy boost)
Suppresses melatonin (helps you wake up)
Produces serotonin (the “feel-good” hormone)
Morning sunlight and your Circadian Rhythm
Your circadian rhythm is your internal sleep–wake clock. Morning sunlight signals your brain that it’s time to be awake — triggering a cascade of hormone activity that sets your mood and energy for the day.
By aligning with this rhythm through the Sunrise Challenge, you’ll feel:
More alert in the morning
Calmer and more focused during the day
Naturally ready to rest at night
Benefits of Balanced Cortisol
Cortisol isn’t just a “stress hormone.” When balanced, it helps you:
Increase energy and reduce fatigue
Handle stress with more emotional stability
Cortisol also supports: blood sugar balance, inflammation control, blood pressure, metabolism, immune response, and your sleep–wake cycle. Morning sunlight naturally triggers your body’s cortisol spike — giving you energy early and helping you sleep better later.
Benefits of suppressed Melatonin
Melatonin is a hormone that makes you feelrelaxed 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 levels are healthy, you’ll feel:
Happier and more emotionally balanced
Calm yet focused
More mentally clear
Serotonin also supports digestion, bone health, sleep, libido, and memory
Align & uplift Sunrise Challenge
I find it amazing that something as simple as morning light can gently signal all of these responses — like a quiet reminder from nature that it’s time to wake up, move, and feel alive again.
Getting Ready for your 28-day Sunrise Challenge
A few quick questions to set yourself up for success:
What time is sunrise this week?
What time do you need to wake up for 5–15 minutes of sunlight?
What’s the weather forecast — and what will you wear?
Can you create a “sunrise spot” in your garden or near a window?
You might like to jot down how this feels as you go.
How to do the Challenge
Spend 5–15 minutes outside within 1 hour of waking and within 2–3 hours of sunrise for 28 consecutive days.
You can wear contact lenses or regular glasses — just avoid sunglasses that block sunlight.
Because this involves early-morning light, it’s not considered a skin risk. Never look directly at the sun.
That’s it — simple and powerful.
9 Ideas for completing the 28-day Sunrise challenge
Have your breakfast outside
Outdoor tea or coffee break
Exercise outside
Go for a walk
Garden or water your plants
Practice Yoga, Tai Chi or breathing exercises
Read, Journal or work outside
Spend time with your pets or nature
Try an eyes-open mindfulness practice.
Artificial Sunlight
Sometimes natural sunlight just isn’t possible — early starts, winter mornings, or mobility issues can make it tricky.
That’s when artificial sunlight can help.
Sun lamps (10,000 Lux or higher) mimic natural light and support your circadian rhythm.
They’re often used for SAD, sleep issues, or energy regulation.
Always follow manufacturer instructions and check with your optician if you’ll use one regularly.
Tip: Sit near your lamp soon after waking, ideally during your usual sunrise time.
You could also try a sunrise alarm clock, which gradually brightens your room and often includes nature sounds like birdsong — perfect if you:
Struggle to wake up
Have sleep difficulties
Have limited morning time
If budgeting, choose simpler models with quality light over extra features.
Conclusion— One Sunrise at a Time
Are you ready to begin your 28-Day Sunrise Challenge? Even five minutes of morning light can make a difference — to your mood, focus, and how gently your day begins.
You don’t need perfection (or even an early alarm) — just curiosity, and maybe a cosy jumper. Step outside, open the window, or simply turn your face toward the morning light. Notice how it feels.
After the challenge, take a moment to reflect on what’s changed. Has your sleep shifted? Your energy? Your mood? Then simply notice whether this little ritual feels like something you’d like to keep in your life.
Each sunrise is a reminder that your energy resets, too. Your wellbeing matters — and I’m here to help you make caring for it beautifully simple 💛
Well-done! You have completed another step towards making selfcare simple
You Felt a Small Shift Today… Let’s Help You Keep It
That small shift — whether it was a moment of calm, a little more energy, a sense of relief, or simply feeling more like yourself — that is where meaningful change begins.
But on low-sparkle days, it’s easy to lose that feeling. Motivation dips first. Overwhelm creeps in. And even the gentlest intentions fade.
Your body doesn’t need pressure or perfection. It needs one easy mini practice you can return to — especially on days that feel heavy, uncertain, or tense.
The Free Self-Care Start-Up Toolkit helps you turn “I want to feel better” into one easy, real-life step — by helping you choose and begin a challenge you can actually use when your mood dips. Most people like to complete it over a relaxed weekend, and it includes short step-by-step videos and simple printables to help you begin gently.
✨ Download the Free Self-Care Start-Up Toolkit
A calm, supportive starting point for your first Align & Uplift practice.
Inside, you’ll gently discover how to: 🌿 understand where you might need emotional or energetic support 🌿 choose one tiny Align & Uplift practice that fits your real life 🌿 begin without pressure or relying on willpower 🌿 notice subtle shifts that help you feel lighter and more grounded
You’ll also receive: ✉️ weekly reminders to support your consistency 💬 access to our private community (coming soon)
Real self-care is about listening to yourself. Because being healthy isn’t always easy — but it can be made simple.
🪻 Align & Uplift Pathway — reconnect with calm, joy, and emotional balance.
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 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
If you’re new here, I share a Self-Care Update every month — not a polished highlight reel, but a real look at what’s happening in my body and my healing journey. Here’s November.
1. My Month in a Few Words
I thought this month was going to be “Maintenance,” but it turned out to be a Recovery month between rounds of treatment (antibiotics for SIBO). It reminded me how unpredictable healing can be.
2. What I Noticed in My Body
The first round of treatment was more intense than expected, and my body spent most of the month trying to find its footing again. I had almost constant histamine reactions, and my system seemed to divert all its energy into calming itself down. (I share my personal SIBO/Histamine journey here)
That meant everything non-essential had to shut down. If I tried to concentrate for too long, the brain fog arrived. If I pushed even a little, it felt like I’d run a marathon — exhausted and aching from head to toe.
3. The Self-Care Practices I Returned To
The practice I always return to is supporting my body through what I eat, it’s one of the core practices on my Self-Care Menu (my living list of what actually helps my body). While my diet often feels restricted, the truth is that what I do (and don’t) eat has the biggest impact on how quickly I feel better or worse.
It’s a constant “give and take” between what my body needs and what I enjoy — and that’s really what personalised self-care is: adjusting, experimenting, and finding the middle ground.
4. What Helped the Most
Listening to my body, then adjusting my practices and daily life, helped the most this month.
I had hoped to add more movement — I’d enjoyed it so much last month — but this wasn’t the time. Instead, I learned to ease off, and to trust that a little bit was better than pushing… and better than doing nothing.
Even on the hardest days, I at least started — even if two minutes later, I needed to stop.
5. What I Adjusted
I had planned to explore some new challenges, but I had to postpone this plan. There was nothing left in the battery, and pushing myself would have backfired.
I promised these updates would be real — and sometimes real life simply doesn’t go to plan.
6. What I Learned About My Body
My body takes longer to recover than it used to. To be fair, I had no idea how intense the treatment would be, and it’s easy to forget that medicines that “fix you” also demand a lot from your system.
I kept reminding myself of this whenever frustration crept in.
7. My Gentle Win
I didn’t fight my body. I didn’t give up. I didn’t get frustrated (too much). And I kept resting.
That’s a win.
8. Life Context
You can’t avoid stress. Life happens, and sometimes it’s scary and you feel powerless to find an answer. This month had several of those moments.
On weeks like that, self-care becomes less about progress and more about survival — and that still counts.
9. Intention for Next Month
I’m about to start another (longer) round of treatment. So my intention is simple: nurture my body the best I can.
10. Final Reflection
If you have a month like this, it’s easy to feel like no progress has been made. My tracking sheet looks a bit grim.
But me and my body are a team.
Some months, I ask my body to step up and do more — and we enjoy the results. Other months, my body says, “I can’t right now — I need your support.”
And every time I listen, we get a little closer. That, to me, is a whole new level of progress.
As far back as I can remember, the moment I stepped inside a wood, forest, or even a small spinney, I immediately noticed a shift — both in my surroundings and within myself. The tall, cathedral-like acoustics, the soft feel underfoot, and that earthy, grounding scent all seem to whisper, slow down, you’re safe here.
My breathing naturally becomes deeper, and for me, there’s always a feeling of profound inner peace. (Proper footwear helps too — this is the UK, after all, and muddy serenity is still serenity.)
This challenge is about mindfully harnessing that experience — learning how to use your local wood or forest as a natural way to recharge, refresh, and reset.
There are so many different self-care practices that help with stress, and I’ve tried many of them. But forest bathing remains a favourite because it’s simple, deeply restorative, and reconnects you with something far bigger than stress. And if you can’t travel or have mobility challenges, don’t worry — I’ll share ways to create your own garden bathing experience too.
Join me in the woods for a few moments!
What Is Forest Bathing?
Forest Bathing, or Shinrin-yoku, began in Japan in the 1980s as a response to rising stress, anxiety, and fatigue among workers. It’s a mindful sensory practice that helps you slow down and reconnect with nature. You walk or sit quietly among trees, noticing the sounds, sights, scents, and textures that surround you.
In essence, it’s not about doing, but about being — allowing the forest to hold you while you let go of daily noise and demands.
The Science Behind Forest Bathing
Trees release natural compounds called phytoncides — aromatic chemicals that protect them from insects and disease. When we breathe them in, studies show they help lower cortisol levels, reduce inflammation, and support the immune system.
Forest bathing also activates your parasympathetic nervous system — the part that signals rest, repair, and recovery. Just 30 minutes among trees can calm the mind and body, even when life feels chaotic.
When to Try Forest Bathing
You might choose forest bathing when you feel drained, overwhelmed, restless, anxious, or low in mood. It’s equally beautiful when life feels steady — as a way to maintain your inner balance and refresh your energy.
Whether it’s the crisp quiet of winter, the soft greens of spring, the shade of summer, or the glow of autumn, each season brings its own kind of healing.
Prepare for Your Forest Bathing Experience
Choose Your Location.
You don’t need a vast forest — a local wood, park, or even a group of trees can work beautifully.
Plan Ahead: Check the weather and dress for comfort. Let someone know where you’re going if you’ll be alone. Bring water, a small snack, and something dry to sit on. Switch your phone to silent once you arrive — this is your time to disconnect.
Pause for a moment at the entrance. Notice the shift in light, sound, and energy as you step into the trees. If you’re with a friend, agree on a time to meet again, then give each other space to explore quietly.
You might begin with a simple intention, such as: Today I give myself permission to rest or I open myself to peace and renewal.
Your Forest Bathing Plan
Forest bathing usually includes two gentle parts: Slow Walking and a Sit Spot.
Slow Walking
Move slowly — far more slowly than usual. Let yourself pause often and use your senses as guides.
Sight: Notice colours, patterns, and movement.
Sound: Listen for birdsong, rustling leaves, wind through branches.
Smell: Breathe in the earthy scent of soil, bark, or moss.
Touch: Feel textures — the ground under your feet, the bark of a tree, the air on your face.
Mindful Walking: Bring your awareness into your body. Notice how your shoulders, arms, and legs move. When your mind wanders, gently bring it back to what you feel underfoot or the rhythm of your steps.
Tree Connection: You can gently lean against or embrace a tree and simply breathe. It’s a lovely way to connect, release tension, and absorb the grounded calm that trees naturally offer.
Find your Sit Spot
Find a quiet place to sit for 10–30 minutes — a fallen log, a bench, or a picnic mat. Observe everything around you: light, texture, patterns, movement, and sound.
You might choose to journal or sketch what you notice, meditate or pray, enjoy a mindful snack, or simply sit and breathe. There’s no right way to do this — your only goal is to be fully present.
Gratitude Walk Back
As you slowly walk back, take a few moments to reflect. How do you feel now? What did you notice or appreciate? Which tree, plant, or sound stood out to you? End with a small inner thank you — for the forest, for yourself, and for the moment you took to rest.
Garden Bathing(Home Practice)
If you can’t get to a forest, you can still enjoy a mini version of this practice at home. Sit near a tree in your garden or balcony, or near a window with a view of greenery. You can even connect with a houseplant or recently planted tree — research shows that proximity to plants still helps calm the nervous system.
Use the same approach: slow down, breathe, notice, and appreciate.
Final Thoughts
Forest bathing is a beautiful, accessible way to reset your mind and energy — no special skills or travel needed. Try it once a week or even once a month, and notice how you feel before and after. Keep a small journal or voice note to record your reflections.
For me, forest bathing is both restorative and preventative. It helps me reconnect with peace — whether I’m walking under summer leaves or through the quiet, rain-soaked woods of winter. Will you try forest bathing? I’d love to hear what you discover.
Remember, muddy boots and messy hair still count — what matters is that you showed up.
Will you try forest bathing? I’d love to hear what you discover.
Well-done! You have completed another step towards making selfcare simple
You Felt a Small Shift Today… Let’s Help You Keep It
That small shift — whether it was a moment of calm, a little more energy, a sense of relief, or simply feeling more like yourself — that is where meaningful change begins.
But on low-sparkle days, it’s easy to lose that feeling. Motivation dips first. Overwhelm creeps in. And even the gentlest intentions fade.
Your body doesn’t need pressure or perfection. It needs one easy mini practice you can return to — especially on days that feel heavy, uncertain, or tense.
The Free Self-Care Start-Up Toolkit helps you turn “I want to feel better” into one easy, real-life step — by helping you choose and begin a challenge you can actually use when your mood dips. Most people like to complete it over a relaxed weekend, and it includes short step-by-step videos and simple printables to help you begin gently.
✨ Download the Free Self-Care Start-Up Toolkit
A calm, supportive starting point for your first Align & Uplift practice.
Inside, you’ll gently discover how to: 🌿 understand where you might need emotional or energetic support 🌿 choose one tiny Align & Uplift practice that fits your real life 🌿 begin without pressure or relying on willpower 🌿 notice subtle shifts that help you feel lighter and more grounded
You’ll also receive: ✉️ weekly reminders to support your consistency 💬 access to our private community (coming soon)
(Part of the Align & Uplift Pathway — reconnect with calm, joy, and emotional balance)
Real self-care is about listening to yourself. Because being healthy isn’t always easy — but it can be made simple.
Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.
How to Plan your First Forest Bathing Experience – Ready to Recharge & Feel Refreshed.
Print or Save as PDF
Notes
Printable Summary – Forest Bathing “Recipe”
Goal: Recharge, relax, and refresh your energy through mindful time in nature.Duration: 30–60 minutes (or longer if you wish)You’ll need: Comfortable shoes, water, mat or chair, journal, weather-appropriate clothing
Choose a forest, wood, or tree-filled area
Set a simple intention
Walk slowly and use your senses
Find a sit spot to pause and reflect
End with gratitude and appreciation
Feeling inspired? Join the Make Self-Care Simple newsletter for gentle self-care ideas, new challenges, and community support.
Learn how dry brushing can support lymphatic health, reduce bloat, and refine skin texture in this simple 28-day routine for beginners. Your glow starts here.
The Skin You Forgot You Had
As the weather warms and the winter layers come off, there’s always that moment — you catch a glimpse of your arms or legs and realise you haven’t really seen them in months.
It’s not about vanity; it’s about rediscovery. For most of us, the skin on our face gets all the attention, while the rest quietly hides under jumpers and jeans, waiting its turn.
That’s why this month’s challenge is all about remembering the rest of you — your arms, legs, shoulders, and back — all the skin that’s been patiently waiting for a little care.
For me, this started as a spring ritual — part reset, part reunion — a way to literally brush off winter and wake my body up again. (And yes, dry skin brushing really does make you glow — even before the holiday tan.)
This simple 28-day practice takes just a few minutes a day, yet it leaves you feeling more alive, energised, and at home in your own skin.
Will this Dry Skin Brushing challenge support my well-being?
Is Dry Skin Brushing something that could support your wellbeing needs?
Here are some signs that dry skin brushing could benefit you.
** Dry skin brushing is not performed on the face
Your skin looks dull – has lost its glow
Your skin is dry and flaky
Skin is more oily
Poor skin texture (feel & appearance i.e. skin bumps) and tone (colour)
Visible pores and clogged pores
Ingrowing hair
Skin breakouts
Fatigue and tiredness
Bloating, puffiness & water retention
Frequent headaches
Recurring infections such as UTI or colds
Constipation
**These are good areas (symptoms) to assess and score before you start the challenge
When to avoid skin brushing
Speak to a health professional first if you are currently undergoing immune-system treatments, have ongoing skin infections, psoriasis, eczema, open wounds, burns,skin growths or take topical steroid creams.
What is Dry Skin Brushing?
Full disclosure: There are no scientific studies to back this self care practice.
Claims about reducing cellulite have not been proven…
Now that is out of the way – what do we know about dry skin brushing?
Dry Skin Brushing has been practiced for thousands of years – all around the world
In Ayurvedic medicine it is called Garshana and traditionally uses a raw–silk or linen sock.
In Japan it is called Kanpumasatsuand uses a dry towel
In Chinese Medicine it uses dried fruit fibres such as a Loofah
The Greek & Romans used copper Strigils
In Native American medicine itused corn cobs
In Polynesian cultures they used crushed seashells
And the Turks and Russians used the popular body brushing method.
Dry Skin Brushing is performed before a shower when the skin is dry. Use a dry towel, brush or loofah and brush over your skin causing a pleasant friction. You only need to do this for a couple of minutes and use a firm but not hard pressure. Then follow with your regular shower routine.
The general rule is to brush towards your heart.
** If your goal is to reduce lymph congestion (Puffy skin) see links below.
Because Dry Skin Brushing can be stimulating it is recommended to do it earlier in the day. Especially if you have sleep issues.
Honestly it is very simple to do (full instructions below) and feels great.
How Does Dry Skin Brushing Work?
When you brush your dry skin, you loosen dead skin cells, so that they can be washed off and reveal new, smooth and brighter skin cells.
Dry skin brushing is a form of exfoliation speeding up the process of shedding old skin cells. It is thought that regular exfoliation improves skin texture and tone i.e. pink bumpy skin and enhances body lotion/product absorption.
Another aspect of detoxification is your Lymphatic system. This is like a slow moving canal carrying waste out of the body – that relies on body movement to squeeze it along the body . Old time healers believed dry skin brushing encouraged movement of the Lymph.
Dry Skin brushing can be helpful as a regular practice if you are unable to be active most of the day. This might result in relief of puffiness and water retention much like massage.
Dry Skin Brushing also activates nerve endings in the skin which is what creates that pleasant tingling and invigorating sensation.
Preparing for your Challenge
Luckily this self care practice is simple to prepare.
You can use any of the following;
An existing body towel (not too soft!) long enough to do your back
A Dry Skin Brush with natural bristles (detachable handles are handy!)
A Loofah
Optionally you can dive deeper in which type of Dry Skin Brush to use HERE
You will also need to capture details about your before and after assessments and tracking sheets to help you stay consistent.
If you haven’t already, grab my FREE Self Care Starter Packwhich includes printables and walks you through the whole process.
How to do the Challenge
For the challenge you only have to do the basic routine at least 3 times a week for 4 weeks (28 days). * You can choose to skin brush every day
Assess and score your overall well-being – especially those areas mentioned at the start of this article – before you begin and again when you complete the dry skin brushing challenge.
Remember you can use either a dry towel, special dry skin brush or loofah
Basic Routine
Start from your feet and brush upwards in long sweeps along the front, back and sides of your legs. Include your buttocks. Medium pressure.
Then go from your hands to your shoulder in the same manner. Don’t forget the back of your neck!
Use a circular (anticlockwise to mimic the colon and aid the process) movement across your abdomen and then for your armpits.
When it comes to your back, I always go upwards in short strokes from the base of my back and downward strokes from my shoulders. Don’t forget your sides under your arms which I do in short strokes.
I go very gently if at all, over my chest area and avoid my face
It should take less than 5-minutes.
I have never followed a set number of times to brush each area or complete the routine – my routine is more intuitive.
Once is fine but if you intuitively feel that you want to do more – do! Remember the benefit comes from repeating the routine 3 times a week for 4 weeks.
Start with a mild pressure – this should not make the skin red and irritated.
Notice how you feel when you have completed your dry skin brush.It should feel good!
Then have your shower as normal.
Tweak the Dry Skin Brushing Challenge to Your Needs
Following the basic routine 3 times a week is enough to see results.
You can also choose to dry skin brush every day. I would not do it more than once a day.
You can also tweak the routine to your needs. If dry skin brushing makes your skin very irritated try a softer pressure or material.
There are detailed routines that work more closely with your lymphatic system which a naturopath might advise to support specific health conditions.
And of course you can leave out certain areas of your body if you need to.
Advanced Skin Brushing
What if you want to focus mainly on your lymphatic system with dry skin brushing?
I like to combine dry skin brushing with a manual lymphatic drainage routine to open up my lymph nodes first ** Simple challenge coming soon.
You might find it interesting to check out this dry skin brushing technique for lymph movement HERE
Assessing your Dry Skin Brushing Challenge Results
At the end of the 28-days you complete another assessment.
What differences did you notice? Write them down.
I just like how good dry skin brushing feels and how soft my skin feels afterwards and I also know I am helping my body detox better.
How about you? Is this self care practice something you will include in your regular self care menu?
Conclusion
Congratulations on completing your 5 Minutes to Feel Good in Your Skin: A 28-Day Dry Brushing Challenge!
I hope you’ve found this practice helpful, energising, and maybe even a little bit joyful. After all, it’s not just about smoother skin — it’s about remembering the rest of you that’s been hiding under those winter layers.
And remember, one month is only the beginning. Self-care — like glowing skin — builds with consistency. So keep brushing, keep noticing, and keep showing up for your body in these small, simple ways.
Because feeling good in your skin isn’t a quick fix — it’s a relationship that gets better the more time you spend together.
Well-done! You have completed another step towards making selfcare simple
Take the First Step…
We’ve all done it — promised ourselves we’d start that new healthy habit “tomorrow,” and felt oddly proud of the plan… until tomorrow never comes.
The truth is, self-care doesn’t need a perfect day — just a small, curious step today. Your body learns from action, not intention.
The Self-Care Start-Up Toolkit helps you turn what you’ve learned into action — so your self-care finally becomes real, simple, and yours.
Turn inspiration into action — with a simple system that helps self-care finally work with your body, not against it.
If you’ve been reading along and thinking, “I’d love to try this myself one day…” — you don’t have to wait, or wonder where to start.
The Free Self-Care Start-Up Toolkit gives you the gentle structure to make your first challenge easy, personal, and effective. It’s the same step-by-step approach I use when following the challenges alongside you — so you’ll feel supported every step of the way.
Inside, you’ll find: 🌿 A gentle Before Assessment to pinpoint what your body truly needs — so you can stop guessing and start seeing real results 🌿 Step-by-step guidance (plus short video walkthroughs) to choose the right self-care. 🌿 Printable planners, reflections, and trackers to help you stay consistent 🌿 Access to our private community (coming soon!) — for gentle accountability and encouragement
You’ll also receive: 💌 Weekly self-care reminders, new challenges, and encouragement in the Make Self-Care Simple newsletter 🪴 Access to our free private community — where women share progress, celebrate wins, and remind each other we’re not alone
(Part of the Practical Self-Care Pathway — build habits that support your body’s natural balance.)
Real self-care is about listening to yourself. Because being healthy isn’t always easy — but it can be made simple.
“Instant access—start your challenge today.”
Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.
For the challenge you only have to do the basic dry skin brushing routine at least 3 times a week for 4 weeks (28 days).Assess and score your overall well-being – especially those areas mentioned at the start of this article – before you begin and again when you complete the dry skin brushing challenge. You can use a dry towel, dry skin brush or loofah.Basic Dry Skin Brushing Routine
Start from your feet and brush upwards in long sweeps along the front, back and sides of your legs. Include your buttocks. Medium pressure.
Then go from your hands to your shoulder in the same manner. Don’t forget the back of your neck!
Use a circular (anticlockwise to mimic the colon and aid the process) movement across your abdomen and then for your armpits.
When it comes to your back, I always go upwards in short strokes from the base of my back and downward strokes from my shoulders. Don’t forget your sides under your arms which I do in short strokes.
I go very gently if at all, over my chest area and avoid my face
Assess and score at the end of 28 days.How did you get on?
Looking for easy ways to move more — even when exercise feels impossible? These 65 fun Non-Exercise Movement ideas help you sit less, boost energy, and improve well-being through simple daily actions. Perfect if you live with pain, fatigue, or mobility challenges, or just want to break up long sitting hours. Gentle movement really adds up — and pairs perfectly with the 28-Day Gentle Movement Challenge.
Do you sit for long periods of time? Wish you could move more, even when exercise isn’t possible?
You’re in the right place! 💛
This post is packed with 65 fun, easy Non-Exercise Movement ideas to help you sit less, feel better, and even burn extra calories — all without doing a formal workout.
If you live with chronic pain, fatigue, mobility limits, or simply spend many hours sitting (think office work, driving, or studying), these small movements can make a big difference to your well-being.
I created this list to go alongside the 28-Day Gentle Movement Challenge — a self-care reset designed around the benefits of gentle, everyday movement (known as NEAT, or Non-Exercise Activity Thermogenesis).
🌿 Why Non-Exercise Movement Matters
You’ve probably noticed that some people just can’t sit still — they’re always fidgeting, stretching, or getting up to do something. It turns out, all those little movements add up!
One study found up to a 2,000-calorie difference per day between two similar people — simply based on how active their daily movements were.
Now, weight loss isn’t the main goal of non-exercise movement (this is about wellness first), but knowing that small actions can gently support your metabolism is a great bonus — especially if intense workouts aren’t realistic right now.
We all know someone who just can’t sit still for very long, turns out all that fidgeting and jumping up to do something that could wait, makes a big difference to your NEAT movement.
The Goal
The aim here is to:
Sit less — try short 2–3 minute activity bursts every 30 minutes.
Stay active — even on days when you have to sit for long periods.
Move gently and consistently — to boost circulation, energy, and mood.
You’ll find 65 practical, enjoyable ideas below — grouped into five easy sections that match the 28-Day Non-Exercise Movement Challenge.
These ideas are simple enough to start today and might even inspire you to add more structured exercise later on (if and when you feel ready).
Not only will you burn calories, but fidgeting can relieve anxiety, boredom and help with changing bad habits.
Here are some ideas to get you started.
Tapping each finger 5 x
Fist-pump in the air each side 10 x
Tapping toes each foot 10 x (sitting or standing)
Tapping toes both feet 10 x (sitting or standing)
Bouncing heels each foot 10 x
Bouncing heels both feet 10 x
Hand circles – rotate wrists and fingers 10 x both directions
Knitting or crochet
Sketching or colouring
Adult fidget toy – Shashibo
Adult fidget Spinner
Challenge 2 – Ideas of how to Stand more this week
The benefitsof standing more include improvedposture, back-pain, circulation and cardiovascular (heart) health, insulin levels (sugar) and boosts focus and concentration.
Calories burned between standing-still and sitting were not significant although when you stand for periods of time you are more likely to keep adjusting your posture (fidget).
Here are some ideas of how you can stand more this week
Stand while on the phone.
Stand at the kitchen counter when using electrical devices.
Stand while ‘crafting’.
Stand in front of the TV or Youtube
Stand doing chores around the home – sprinkle them throughout the day
Stand and take a ‘power pose’ or mountain pose
Stand for 5-minute meditate or listen to short guided visualisation
Stand and perform breathing exercises
Standing desk – if you work from home this is a great investment.
Challenge 3 – Active sitting Ideas
Active or dynamic sitting is where you include frequent micro movements while sitting for long periods of time.
The benefits include improvedposture (back, neck, shoulder pain), core-strength and circulation (cardiovascular/heart health).
Seated workouts are a very popular solution for those with restricted mobility or who need to sit for long periods for work. Full Seated-Workouts are classed as formal exercise (which you can also include) YouTube examples Here, here & here.
You can use these workouts for ideas to create micro 2-minute active sitting movements.
Active sitting (fidgeting while seated) burns extra calories (energy expenditure) and if you can move your legs while seated this increases by 20-30%
Here are 20 ideas to include for micro-active-sitting
Seated arm rows
Overhead arm raises
Knee lifts
Knee extensions
Seated chair march
Arm swings
Arm reaches
Toe taps
Seated cat cow stretch
Chair forward bend
Chair spinal twist
Neck stretches
Seated Eagle arms Seated bent over rows
Seated shoulder press
Seated bicep curls
Seated triceps extensions
Rocking Foot stool such as HERE
Under-desk-pedal-bike – Try This.
Office ball chair example Here
Saddle chair
“It’s 100% free—no strings attached.”
Challenge 4 – Ideas to Include More Calf Raises
Calf raises not only burn calories but also strengthen calf muscles which improve lower body function, improve stability and reduce risk to sprains and strains.
Calf-raises also support the ankle and knees.
These can be done seated or standing, on a step and with dumb-bells.
Remember the Non-Exercise goal is micro 2-minute sessions throughout the day.
Read or watch BELOW how to perform calf raises
How to do simple calf raises
Sit or stand with both feet on a flat surface with your toes pointed straight ahead.
Lift one or both heels off the floor to flex your calf muscle.
Pause for moment, then slowly return to the floor. That’s one rep.
These are the well-known examples of NEAT movement. The little every day activities and tweaks you can make to gently increase your movement without formal exercise to burn more calories and boost your well-being.
How many of the following ideas can you include today?
Pace when you take a phone call.
Park further away so you walk more steps.
Identify where you could stand more in your normal day.
Housework counts as NEAT – can you increase your daily cleaning activity? How many 5-minute chores can you complete in a day?
Walk with friends and family
Walk the dog
Clean the car
Gardening counts as NEAT – how many 5-minute jobs can you complete today?
Cooking and clearing up counts as NEAT
Walk whenever you have the choice
Having a shower counts as NEAT
Dancing
Spending time with kids
Getting up and making a drink
Warm-up movements from a workout
Squats
Arm swings
Stretch while watching tv
Take the stairs whenever you can
Summary
Whew well done you made it to the end! So that wraps up my 65 Fun Non-Exercise Movements Ideas to inspire you to take the Challenge HERE
Well-done! You have completed another step towards making selfcare simple
You’ve already started thinking about how to care for your body’s everyday needs — why not make it easier to stay consistent? The toolkit shows you exactly where to start
Free Self-Care Start-Up Toolkit
Turn inspiration into action — with a simple system that helps self-care finally work with your body, not against it.
If you’ve been reading along and thinking, “I’d love to try this myself one day…” — you don’t have to wait, or wonder where to start.
The Free Self-Care Start-Up Toolkit gives you the gentle structure to make your first challenge easy, personal, and effective. It’s the same step-by-step approach I use when following the challenges alongside you — so you’ll feel supported every step of the way.
Inside, you’ll find: 🌿 A gentle Before Assessment to pinpoint what your body truly needs — so you can stop guessing and start seeing real results 🌿 Step-by-step guidance (plus short video walkthroughs) to choose the right self-care challenge for your needs — and actually complete it. 🌿 Printable planners, reflections, and trackers to help you stay consistent 🌿 Access to our private community (coming soon!) — for gentle accountability and encouragement
You’ll also receive: 💌 Weekly self-care reminders, new challenges, and encouragement in the Make Self-Care Simple newsletter 🪴 Access to our free private community — where women share progress, celebrate wins, and remind each other we’re not alone
You’d think drinking water would be the easiest healthy habit in the world. And yet… here we are — another day, another half-full glass on the counter.
If plain water feels boring, forgettable, or just impossible to keep up with, you’re in good company. I’ve lost count of how many clients (and days!) I’ve had the same struggle.
That’s why this challenge keeps it as simple as possible — no huge bottles, no timers, no guilt trips. Just small, steady sips that remind your body what it feels like to be properly hydrated again.
After all, self-care isn’t always about doing more — sometimes it’s just about remembering to drink what’s right in front of you.
“Because apparently, coffee doesn’t count (I checked).”
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
Inside your toolkit
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— Stay Hydrated (Without the Pressure)
Congratulations on completing your 28-Day Drink More Water Challenge! You’ve strengthened one of the simplest — and most powerful — self-care habits there is.
If you managed to drink more water than you spilled, forgot, or replaced with tea… that’s a win. Because every small, consistent sip adds up — to better energy, clearer skin, and a lighter mood.
Keep listening to your body, keep your water nearby, and keep it simple. And if you ever fall off the hydration wagon, don’t worry — your next sip is always a fresh start.
Why not invite a friend to join you next month? Hydration (like laughter) really is better when shared.
“Because apparently, coffee still doesn’t count — but you’re doing brilliantly anyway.”
Well-done! You have completed another step towards making selfcare simple
Take the First Step…
We’ve all done it — promised ourselves we’d start that new healthy habit “tomorrow,” and felt oddly proud of the plan… until tomorrow never comes.
The truth is, self-care doesn’t need a perfect day — just a small, curious step today.
Your body learns from action, not intention. The Self-Care Start-Up Toolkit helps you turn what you’ve learned into action — so your self-care finally becomes real, simple, and yours.
Free Self-Care Start-Up Toolkit
Turn inspiration into lasting results — with a simple system that helps self-care finally work with your body, not against it.
If you’ve been reading along and thinking, “I’d love to try this myself one day…” — you don’t have to wait, or wonder where to start.
The Free Self-Care Start-Up Toolkit gives you the gentle structure to make your first challenge easy, personal, and effective. It’s the same step-by-step approach I use when following the challenges alongside you — so you’ll feel supported every step of the way.
Inside, you’ll find: 🌿 A gentle Before Assessment to pinpoint what your body truly needs — so you can stop guessing and start seeing real results 🌿 Step-by-step guidance (plus short video walkthroughs) to choose the right self-care challenge for your needs — and actually complete it. 🌿 Printable planners, reflections, and trackers to help you stay consistent 🌿 Access to our private community (coming soon!) — for gentle accountability and encouragement
You’ll also receive: 💌 Weekly self-care reminders, new challenges, and encouragement in the Make Self-Care Simple newsletter 🪴 Access to our free private community — where women share progress, celebrate wins, and remind each other we’re not alone
(Part of the Practical Self-Care Pathway — build habits that support your body’s natural balance.)
discover your selfcare blueprint
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.
