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Challenge Align Uplift

Declutter with the Moon: Release Clutter, Reclaim Peace

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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.

Well done image in Make Self Care Simple brand colours – completion of 28-day self-care challenge
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.

Want to make these ideas work for your body?

Self-care practices and routines are only the beginning. Learning how your body responds when you follow them helps you decide when to keep going, when to adjust, and when to move on.

Explore the free Make Self-Care Simple resources to begin understanding your own patterns.

→ Start with the Free Resources

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.

©2025 Make Self Care Simple.

Save or Print your Declutter with the Moon Recipe!

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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 Self-Care

Gentle Movement Reset: A 28-Day Non-Exercise Movement Challenge to Boost Well-Being

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A woman enjoying gentle outdoor movement at sunrise, representing simple non-exercise movement for wellbeing

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!

Jump to Recipe

What is NEAT Movement?

NEAT stands for Non-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%!

Non-Exercise Movement Challenge

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.

Tip!In this POST I share 65 Fun Non-Exercise Movement Ideas to Try For inspiration before you begin.

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:

  1. Choose your movement(s) for the week or full 28 days.
  2. Plan how many minutes or reps you’ll do each day.
  3. Spread them throughout your day (5-minute bursts are great!).
  4. Track your progress daily.
  5. Increase gently each week.
  6. 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.

Non-Exercise Movement Challenge

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’!

Jump to Recipe

Challenge 1 – Fidget more this week

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

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

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

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

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?

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

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

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:

  1. Sit or stand with feet flat.
  2. Lift heels off the floor, pause, then lower back down.
  3. 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

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

Notice your progress — energy, mood, flexibility, and confidence.
Even small improvements mean success!

You can repeat the challenge each month, setting a new personal best — more minutes, new movements, or better consistency.

Remember: this is about progress, not perfection.

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?

65-Fun-non-exercise-movement-Ideas

Conclusion — Keep Your Body in Motion, Gently

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 image in Make Self Care Simple brand colours – completion of 28-day self-care challenge
Well-done! You have completed another step towards making selfcare simple

Want to make these ideas work for your body?

Self-care practices and routines are only the beginning. Learning how your body responds when you follow them helps you decide when to keep going, when to adjust, and when to move on.

Explore the free Make Self-Care Simple resources to begin understanding your own patterns.

→ Start with the Free Resources


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.

©2025 Make Self Care Simple.

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

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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.
  1. Fidget more
  2. Stand more
  3. Active Sitting
  4. Calf Raises
  5. 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 Self-Care

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

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

This powerful self-care practice is surprisingly simple: just chew your food more.

Do you remember someone — a parent, teacher, or grandparent — reminding you to chew your food properly? Turns out, they were absolutely right.

(It’s funny how childhood advice catches up with us at the dinner table.)

It’s amazing that such a small habit can bring such big results. I hope you’ll join me in this fun, gentle but truly effective self-care challenge.

Do you need this chewing challenge?

Wondering if something as simple as chewing could make a real difference to your wellbeing?
Here are some signs it might be worth a try:

  • You struggle to control your food portions.
  • You’d like to release some weight without completely overhauling your diet.
  • You eat quickly and rarely taste your food.
  • You often feel too full after eating.
  • You experience heartburn, acid reflux, bloating, burping, or gas.
  • You have dental or gum issues, or jaw tension.
  • You’ve noticed signs of nutritional deficiencies (low iron, B vitamins, magnesium).
  • You experience low stomach acid symptoms such as fatigue, indigestion, or undigested food in your stool.

If any of those sound familiar, this challenge might surprise you with how much better you can feel.

(And if your family catches you chewing extra slowly, just tell them you’re conducting very important digestive research.)

Tip: Before you begin, describe and score these areas of your health — then compare again after 28 days to track your progress.

Jump to Recipe

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

  1. Assess your health and digestion before you begin.
  2. Chew the first mouthful of every meal until liquid.
  3. Pause and focus: What does it taste like? How does it feel?
  4. Track your progress daily (it really helps!).
  5. 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.”

Well done image in Make Self Care Simple brand colours – completion of self-care challenge

Want to make these ideas work for your body?

Self-care practices and routines are only the beginning. Learning how your body responds when you follow them helps you decide when to keep going, when to adjust, and when to move on.

Explore the free Make Self-Care Simple resources to begin understanding your own patterns.

→ Start with the Free Resources

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.

©2025 Make Self Care Simple.

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

Print

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!
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Challenge Align Uplift

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

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magical summer sunrise

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.

Prefer a short version?

Jump to Recipe

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

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

28-day Sunrise challenge-makeselfcaresimple

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 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 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

Winter Sunrise challenge makeselfcaresimple
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:

  1. What time is sunrise this week?
  2. What time do you need to wake up for 5–15 minutes of sunlight?
  3. What’s the weather forecast — and what will you wear?
  4. Can you create a “sunrise spot” in your garden or near a window?
  5. 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

Sunrise Challenge - transform your mood in 28 days
  • 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 image in Make Self Care Simple brand colours – completion of 28-day self-care challenge
Well-done! You have completed another step towards making selfcare simple

Want to make these ideas work for your body?

Self-care practices and routines are only the beginning. Learning how your body responds when you follow them helps you decide when to keep going, when to adjust, and when to move on.

Explore the free Make Self-Care Simple resources to begin understanding your own patterns.

→ Start with the Free Resources

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.

©2025 Make Self Care Simple.

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

Winter Sunrise challenge makeselfcaresimple
Print

28-day Sunrise Challenge

Prep Time1 day
Active Time28 days

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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