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

By Jo

**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%!

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:

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’!

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:

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

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?

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! 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

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

👉 Send Me My Free Toolkit

Prefer to explore alongside others? (optional)

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.

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

28-Day Non-Exercise Movement Challenge

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

Instructions

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

Notes

So, first read the whole challenge.

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

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

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

You may like to spread this challenge over several months.

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

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Challenge Self-Care

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

By Jo

Join this simple 28-day chewing challenge and unlock better digestion, enjoy food more, and 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

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.

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

28-Day Chewing Challenge; Reduce Bloat, Taste More and Eat Less

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

Notes

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 Self-Care

5 Minutes to Feel Good in Your Skin

By Jo

Learn how dry brushing can support lymphatic health, reduce bloat, and refine skin texture in this simple 28-day routine for beginners. Your glow starts here.

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.

Jump to Recipe

The very first question to ask is…

Will this Dry Skin Brushing challenge support my well-being?

Is Dry Skin Brushing something that could support your wellbeing needs?

Here are some signs that dry skin brushing could benefit you.

** Dry skin brushing is not performed on the face

Your skin looks dull – has lost its glow
Your skin is dry and flaky
Skin is more oily
Poor skin texture (feel & appearance i.e. skin bumps) and tone (colour)
Visible pores and clogged pores
Ingrowing hair
Skin breakouts
Fatigue and tiredness
Bloating, puffiness & water retention
Frequent headaches
Recurring infections such as UTI or colds
Constipation

**These are good areas (symptoms) to assess and score before you start the challenge

When to avoid skin brushing

Speak to a health professional first if you are currently undergoing immune-system treatments, have ongoing skin infections, psoriasis, eczema, open wounds, burns,skin growths or take topical steroid creams.

What is Dry Skin Brushing?

Full disclosure: There are no scientific studies to back this self care practice.

Claims about reducing cellulite have not been proven…

Now that is out of the way – what do we know about dry skin brushing?

Dry Skin Brushing has been practiced for thousands of years – all around the world

In Ayurvedic medicine it is called Garshana and traditionally uses a raw–silk or linen sock.
In Japan it is called Kanpumasatsu and uses a dry towel
In Chinese Medicine it uses dried fruit fibres such as a Loofah
The Greek & Romans used copper Strigils
In Native American medicine it used corn cobs
In Polynesian cultures they used crushed seashells
And the Turks and Russians used the popular body brushing method.

Dry Skin Brushing is performed before a shower when the skin is dry. Use a dry towel, brush or loofah and brush over your skin causing a pleasant friction. You only need to do this for a couple of minutes and use a firm but not hard pressure. Then follow with your regular shower routine.

The general rule is to brush towards your heart.

** If your goal is to reduce lymph congestion (Puffy skin) see links below.

Because Dry Skin Brushing can be stimulating it is recommended to do it earlier in the day. Especially if you have sleep issues.

Honestly it is very simple to do (full instructions below) and feels great.

How Does Dry Skin Brushing Work?

When you brush your dry skin, you loosen dead skin cells, so that they can be washed off and reveal new, smooth and brighter skin cells.

Dry skin brushing is a form of exfoliation speeding up the process of shedding old skin cells. It is thought that regular exfoliation improves skin texture and tone i.e. pink bumpy skin and enhances body lotion/product absorption.

Another aspect of detoxification is your Lymphatic system. This is like a slow moving canal carrying waste out of the body – that relies on body movement to squeeze it along the body . Old time healers believed dry skin brushing encouraged movement of the Lymph.

Dry Skin brushing can be helpful as a regular practice if you are unable to be active most of the day. This might result in relief of puffiness and water retention much like massage.

Dry Skin Brushing also activates nerve endings in the skin which is what creates that pleasant tingling and invigorating sensation.

Preparing for your Challenge

Luckily this self care practice is simple to prepare.

You can use any of the following;

An existing body towel (not too soft!) long enough to do your back
A Dry Skin Brush with natural bristles (detachable handles are handy!)
A Loofah

Optionally you can dive deeper in which type of Dry Skin Brush to use HERE

You will also need to capture details about your before and after assessments and tracking sheets to help you stay consistent.

If you haven’t already, grab my FREE Self Care Starter Pack which includes printables and walks you through the whole process.

How to do the Challenge

For the challenge you only have to do the basic routine at least 3 times a week for 4 weeks (28 days). * You can choose to skin brush every day

Assess and score your overall well-being – especially those areas mentioned at the start of this article – before you begin and again when you complete the dry skin brushing challenge.

Remember you can use either a dry towel, special dry skin brush or loofah

Basic Routine

Start from your feet and brush upwards in long sweeps along the front, back and sides of your legs. Include your buttocks. Medium pressure.
Then go from your hands to your shoulder in the same manner. Don’t forget the back of your neck!
Use a circular (anticlockwise to mimic the colon and aid the process) movement across your abdomen and then for your armpits.
When it comes to your back, I always go upwards in short strokes from the base of my back and downward strokes from my shoulders. Don’t forget your sides under your arms which I do in short strokes.
I go very gently if at all, over my chest area and avoid my face

It should take less than 5-minutes.

I have never followed a set number of times to brush each area or complete the routine – my routine is more intuitive.

Once is fine but if you intuitively feel that you want to do more – do! Remember the benefit comes from repeating the routine 3 times a week for 4 weeks.

Start with a mild pressure – this should not make the skin red and irritated.

Notice how you feel when you have completed your dry skin brush. It should feel good!

Then have your shower as normal.

Tweak the Dry Skin Brushing Challenge to Your Needs

Following the basic routine 3 times a week is enough to see results.

You can also choose to dry skin brush every day. I would not do it more than once a day.

You can also tweak the routine to your needs. If dry skin brushing makes your skin very irritated try a softer pressure or material.

There are detailed routines that work more closely with your lymphatic system which a naturopath might advise to support specific health conditions.

And of course you can leave out certain areas of your body if you need to.

Advanced Skin Brushing

What if you want to focus mainly on your lymphatic system with dry skin brushing?

I like to combine dry skin brushing with a manual lymphatic drainage routine to open up my lymph nodes first ** Simple challenge coming soon.

You might find it interesting to check out this dry skin brushing technique for lymph movement HERE

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

Assessing your Dry Skin Brushing Challenge Results

At the end of the 28-days you complete another assessment.

What differences did you notice? Write them down.

I just like how good dry skin brushing feels and how soft my skin feels afterwards and I also know I am helping my body detox better.

How about you? Is this self care practice something you will include in your regular self care menu?

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…

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.

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

👉 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.

“Instant access—start your challenge today.”

Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.

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

5 Minutes to Feel Good in Your Skin

28-day Dry Skin brushing Challenge

Equipment

1 Towel
1 Dry skin brush Optional
1 Loofah Optional

Notes

How to do the Dry Skin Brushing Challenge

For the challenge you only have to do the basic dry skin brushing routine at least 3 times a week for 4 weeks (28 days).

Assess and score your overall well-being – especially those areas mentioned at the start of this article – before you begin and again when you complete the dry skin brushing challenge.

You can use a dry towel, dry skin brush or loofah.

Basic Dry Skin Brushing Routine

Start from your feet and brush upwards in long sweeps along the front, back and sides of your legs. Include your buttocks. Medium pressure.
Then go from your hands to your shoulder in the same manner. Don’t forget the back of your neck!
Use a circular (anticlockwise to mimic the colon and aid the process) movement across your abdomen and then for your armpits.
When it comes to your back, I always go upwards in short strokes from the base of my back and downward strokes from my shoulders. Don’t forget your sides under your arms which I do in short strokes.
I go very gently if at all, over my chest area and avoid my face

Assess and score at the end of 28 days.

How did you get on?

View Post

Self-Care IDEAS

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

By Jo

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).

💛 Reminder

You can revisit the Gentle Movement Reset: 28-Day Non-Exercise Movement Challenge anytime to plan your own self-care movement routine and track your progress.

Challenge 1 – Ideas to Fidget More this week

Not only will you burn calories, but fidgeting can relieve anxiety, boredom and help with changing bad habits.

Here are some ideas to get you started.

Tapping each finger 5 x
Fist-pump in the air each side 10 x
Tapping toes each foot 10 x (sitting or standing)
Tapping toes both feet 10 x (sitting or standing)
Bouncing heels each foot 10 x
Bouncing heels both feet 10 x
Hand circles – rotate wrists and fingers 10 x both directions
Knitting or crochet
Sketching or colouring
Adult fidget toy – Shashibo
Adult fidget Spinner

Challenge 2 – Ideas of how to Stand more this week

The benefits of standing more include improved posture, back-pain, circulation and cardiovascular (heart) health, insulin levels (sugar) and boosts focus and concentration.

Calories burned between standing-still and sitting were not significant although when you stand for periods of time you are more likely to keep adjusting your posture (fidget).

Here are some ideas of how you can stand more this week

Stand while on the phone.
Stand at the kitchen counter when using electrical devices.
Stand while ‘crafting’.
Stand in front of the TV or Youtube
Stand doing chores around the home – sprinkle them throughout the day
Stand and take a ‘power pose’ or mountain pose
Stand for 5-minute meditate or listen to short guided visualisation
Stand and perform breathing exercises
Standing desk – if you work from home this is a great investment.

Challenge 3 – Active sitting Ideas

Active or dynamic sitting is where you include frequent micro movements while sitting for long periods of time.

The benefits include improved posture (back, neck, shoulder pain), core-strength and circulation (cardiovascular/heart health).

Seated workouts are a very popular solution for those with restricted mobility or who need to sit for long periods for work. Full Seated-Workouts are classed as formal exercise (which you can also include) YouTube examples Here, here & here.

You can use these workouts for ideas to create micro 2-minute active sitting movements.

Active sitting (fidgeting while seated) burns extra calories (energy expenditure) and if you can move your legs while seated this increases by 20-30%

Here are 20 ideas to include for micro-active-sitting

Seated arm rows
Overhead arm raises
Knee lifts
Knee extensions
Seated chair march
Arm swings
Arm reaches
Toe taps
Seated cat cow stretch
Chair forward bend
Chair spinal twist
Neck stretches
Seated Eagle arms Seated bent over rows
Seated shoulder press
Seated bicep curls
Seated triceps extensions
Rocking Foot stool such as HERE
Under-desk-pedal-bike – Try This.
Office ball chair example Here
Saddle chair

“It’s 100% free—no strings attached.”

Challenge 4 – Ideas to Include More Calf Raises

Calf raises not only burn calories but also strengthen calf muscles which improve lower body function, improve stability and reduce risk to sprains and strains.

Calf-raises also support the ankle and knees.

These can be done seated or standing, on a step and with dumb-bells.

Remember the Non-Exercise goal is micro 2-minute sessions throughout the day.

Read or watch BELOW how to perform calf raises

How to do simple calf raises

Sit or stand with both feet on a flat surface with your toes pointed straight ahead.
Lift one or both heels off the floor to flex your calf muscle.
Pause for moment, then slowly return to the floor. That’s one rep.

Here are Calf-Raise Variations and Ideas

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

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

These are the well-known examples of NEAT movement. The little every day activities and tweaks you can make to gently increase your movement without formal exercise to burn more calories and boost your well-being.

How many of the following ideas can you include today?

Pace when you take a phone call.
Park further away so you walk more steps.
Identify where you could stand more in your normal day.
Housework counts as NEAT – can you increase your daily cleaning activity? How many 5-minute chores can you complete in a day?
Walk with friends and family
Walk the dog
Clean the car
Gardening counts as NEAT – how many 5-minute jobs can you complete today?
Cooking and clearing up counts as NEAT
Walk whenever you have the choice
Having a shower counts as NEAT
Dancing
Spending time with kids
Getting up and making a drink
Warm-up movements from a workout
Squats
Arm swings
Stretch while watching tv
Take the stairs whenever you can

Summary

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

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.

👉 Send Me My Free Toolkit

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

“Instant access—start your challenge today.”

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Nourish IDEAS

25 Creative ways to add more vegetables to your meals

By Jo

Find vegetables boring?

Discover this round up of 25 creative ways to add more vegetables to your diet.

I personally found that some of the vegetables that could support my health needs the best, were not always my favourites.

So I would avoid including them, even though they might help.

Many of us want to include more vegetables, but struggle for different reasons, which is why I created the 2 8-day-Eat-More-Vegetable-Challenge.

Hey! Before You Save These Recipes for “Later”…

Here’s a Tiny Step That Helps You Actually Use Them**

Most of us collect healthy recipes with good intentions — and then real life takes over.
If you’d love a simple way to turn inspiration into something your body actually gets to enjoy, start with the Free Self-Care Start-Up Toolkit.

👉 Download the Toolkit (free)

Check out the amazing recipes and creative food bloggers below!

1. Hide them in curries

hungryhealthyhappy.com suggests

A super easy and healthy Slow Cooker Chicken Curry that takes less than 5 minutes to prep. Easy to adapt, lots of green vegetables and it freezes well too. A tomato based, creamy curry sauce with tender chunks of chicken and some spinach for a green boost. A family favourite with minimal effort!

I have to be careful with spices as many are high histamine but I have found I can tolerate moroccan spices. How about you?

2. Hide them in mash

carefreekitchen.com suggests

These creamy Mashed Root Ve getables make for a simple, delicious, and unique side dish to serve with any fall meal. This recipe is hearty, healthy, and pairs well with just about anything.

Vegetable mash is one of my regular go-to weekly recipes, so many herb options and always comfort food!

3. Chuck them in a smoothie

perrysplate.com says

A green smoothie recipe that actually tastes good? Yep. If you’re new or resistant to drinking things like this, this is the perfect green smoothie to break you in. It’s loaded with healthy greens and three kinds of vegetables, and I swear it doesn’t taste like compost.

Many years ago I did an infamous radio interview making a green smoothie on air live!

Lets just say there was green smoothie everywhere!

4. Hide in homemade burgers

Reclaimingyesterday.com says

T hes e burgers are sort of a cross between a real burger and a veggie burger. The veggies allow you to use less meat, plus they add extra nutrients and help flavor the burgers and keep them super juicy. WINNING. These burgers are easy for reals.

This is definitely on my ‘to-try’ list for summer!

5. Use small vegetable pieces as an alternative rice option

cottercrunch.com says

Learn how to make riced veg gies to use in your favorite healthy recipes! Ricing vegetables is quick and easy to do, and it costs less than buying them at the store!

So many great ideas here instead of my usual peas and sweetcorn that I will be adding to my list.

Let me know which ones you tried!

6. Thinly slice vegetables as an alternative pasta

wellnessmama.com says

Veggie noodle s are an awesome alternative to pasta — they’re great if you have a gluten sensitivity and avoid it or if you want to add more vegetables to your family’s diet.

Another great summer/autumn idea I will be adding – they look so beautiful!

7. Make vegetable chips and crisps

The bigmansworld.com says

These veggie c hips are a Crunchy, crispy and a guilt-free snack that takes just 20 minutes to make! Low in calories and fat, and so much better than store bought.

Don’t these look amazing?

Such a treat!

Don’t forget kale chips too!

8. Add spinach or greens sheets to lasagne.

foolproofliving.com says

Vegetarian Zucchini Lasagn a is a rich yet healthy alternative to traditional lasagna recipes. This low-carb dish uses zucchini “noodles” instead of pasta noodles.

This seems like a simple swap that allows you to enjoy a favourite treat.

And you are adding healthy vegetables!

9. Add finely chopped veggies to favourites like tacos, bolognaise, chilli

madaboutfood.co says

Use this Hidden Veggie Turkey Tacos recipe to sneak some extra veggies into homemade ground turkey taco meat. Your friends and family won’t even know that they’re eating zucchini and cauliflower with their meat.

Perfect way to disguise less than favourite vegetables!

This sounds like a great excuse for a family taco or chilli night?

10. Add vegetables to egg omelette, frittata and quiche recipes

erinliveswhole.com says

Fuel your body in the morning with some high protein and a variety of veggies… All thanks to this flavorful veggie fritta ta recipe.

Variations of this has been my breakfast option for years – super filling!

I freeze some of the portions ready for later in the week.

11. Hide in a pasta sauce

mjandhungryman.com say

Made with simple, wholesome ingredients, this beet pesto pasta sauce comes together in minutes and makes for the perfect pasta sauce for babies, kids, and adults!

The colour of beetroot looks so vibrant – can’t wait to try this one!

12. Vegetable tray-bake meals

thehappyfoodie says

Cauliflower, onions and homemade turkey ko fta are tossed in a quick spice mix and baked in the air fryer in this simple one basket meal.

Vegetables and Airfryers seem like a match made in heaven!

13. Create vegetable kebabs

foodiecrush.com

says Grilling vegetables skewers seems like a no-brainer, but there are a few tricks to making them a simple success every time.

Definitely need to go check out their grilling vegetable tips!

14. Roast them with delicious seasonings

kimscravings.com says

These are the BEST Roasted Vegetables and my go-to side dish when I need something easy that pairs well with almost anything.

The flavour options are endless and delicious!

Bake-tray meals are perfect for easy clean-up…

15. Make vegetable dips and hummus.

thecuriousplate.com says

Easy Smoky C arrot Dip is a delicious dip that’s great as a snack and fancy enough as a holiday appetizer!

I am always on the look out for new ideas for dips and such a clever way to hide vegetables!

16. Stuff peppers, sweet potatoes, squash, or courgette

tastesbetterfromscratch.com says

This healthy Vegetarian Stuffed Pe ppers recipe is packed with rice, beans, veggies, and so much flavor. It will leave you satisfied and energized and are so easy to make!

Such a classic favourite, as I currently can’t eat peppers I could swap sweet potatoes…always options!

17. Create rainbow salads

shelikesfood.com says

This Beautiful R ainbow Veggie Salad is packed with healthy fruits and veggies and goes great as a side salad or a main dish with some added protein!

How amazing does a rainbow salad look?

18. Create a coleslaw mix

healthyseasonalrecipes.com says

This healthy coleslaw recipe really is super easy peasy to make, and it is completely classic tasting.

Another of my comfort foods……!

The humble cabbage has so many benefits and you can adjust the dressing so it supports your health needs.

19. Quick stir-fries

budgetbytes.com says

We love a good “catch-all” recipe here at Budget Bytes, and a simple vegetable stir fr y is the perfect example of that.

Another family classic!

If you buy or DIY ready prepared vegetables stir fry is a super quick evening meal

20. Easy lettuce wraps

therecipecritic.com says

Healthy and easy, these Chicken Lettuce Wra ps are so fresh and delicious! They’re ready in under 30 minutes with a juicy chicken filling and crispy butterhead lettuce.

As someone who has to avoid gluten and wheat it’s easy to forget there are simple veggie alternatives!

21. Vegetable Crudites & dip

modernhoney.com says

How to make a beautiful Crudite Platter with vegetables and dips. I am sharing my favorite veggie dip recipes, what vegetables to put on a veggie tray, and how to arrange one.

I need to learn how to make my vegetables look beautiful!

22. Throw vegetables on the BBQ

slenderkitchen.com says

Grilled ve getables are the perfect summer side dish! Learn how to grill almost any vegetable from asparagus to zucchini to corn, onions, peppers, potatoes, mushrooms, and more. Delicious recipes, seasoning options, serving ideas, and more.

Amazing! Now we just need the sun…in the UK

23. Add vegetables to one-pot casseroles (slow-cooker)

tamingtwins.com says

S low Cooker Beef Stew or Slow Cooker Beef Casserole? Whatever you call it, it’s comfort food at its very best. A hearty meal packed with flavour, vegetables and rich gravy for the whole family.

Stews or Casseroles are real comfort food in my home.

And so easy to hide a few veggies!

24. Make vegetable dressings and seasonings

forksoverknives.com says

Fresh carrots combine with a touch of tahini in this nutrient-rich, creamy carrot-gold-dressing. The hint of ginger adds a beautiful flavor boost. Try this on grains, too!

One I will be trying!

25. Vegetable noodles

loveandlemons.com say

Did you know that you can make veggie noodles out of cucumber, carrots, kohlrabi, and more? We’ve all heard of zucchini noodles by now, but lots of other vegetables can transform into curly, colorful noodles too!

How colourful do these look? pretty sure they would transform a noodle bowl recipe!

Before You Save This Recipe for “Later”… Let’s Make Nourishment Something You Actually Get to Enjoy

If this recipe has inspired you, that’s a wonderful place to begin.
But if you’re like most of us, inspiration often ends up saved, pinned, or bookmarked — without ever becoming something your body actually gets to enjoy.

Your body doesn’t need more saved ideas.
It needs one small, supported step that fits your real life.

The Free Self-Care Start-Up Toolkit helps you turn that “I’ll try this recipe one day” thought into one easy, real-life step that actually nourishes you.

Most people like to complete the Toolkit over a relaxed weekend.
It includes short step-by-step videos and simple printables to guide you through choosing your first gentle challenge and preparing to begin without pressure or perfection.

✨ Download the Free Self-Care Start-Up Toolkit

A calm, personalised starting point for your first Nourish challenge.

Inside, you’ll gently discover how to:
🌿 understand what your body may be asking for
🌿 choose one tiny Nourish step that fits your real energy and routine
🌿 begin your first challenge in a way that feels safe and achievable
🌿 notice small benefits without relying on willpower

You’ll also receive:
✉️ monthly Nourish themes & reminders
💬 access to our private community (coming soon)

👉 Send Me My Free Toolkit

(Part of the Nourish Pathway — helping you move from saving recipes to actually using them in a way that supports your wellbeing.)

“It’s 100% free—no strings attached.”

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Challenge Self-Care

28-day Drink More Water challenge

By Jo

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).”

Jump to Recipe

The Intention

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

Try this Challenge If:

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

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

Pin for later ?

What Is the Drink More Water Challenge?

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

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

Why Water Matters

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

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

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

How Much Water Do You Need?

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

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

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

Check-In Before You Begin

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

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

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

The Simple 28-Day Drink More Water Challenge

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

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

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

This is in addition to your normal beverages.

Why This Works

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

Can I Drink Warm or Hot Water?

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

Want to Take It Further?

If this feels easy, you can gently increase:

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

You’ll get even more benefit without feeling overwhelmed.

Tracking Your Progress

Tracking makes this more fun — and motivating!

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

Common improvements:

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

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

Reflection & Integration

After 28 days:

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

Remember, consistent small habits make the biggest difference

Final Thoughts — 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.

👉 Get Your Free Toolkit & Join the Community

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

Download your free handy challenge reminder!

28-Day Drink More Water Challenge

Prep Time1

Total Time28

Notes

28-day Drink More Water Challenge

Goal: Build a simple daily hydration habit

Duration: 28 days

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

Steps:

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

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My Long Covid Histamine SIBO Journey

Week 4 – New Symptoms with my SIBO & Histamine Diet

By Jo

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

New Symptoms on low Histamine & Fodmaps Diet

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

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

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

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

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

Please note this is my personal journey, not medical advice

Just landed on this page?

You can start from the beginning HERE or Week 3 HERE

Starving Intestinal ‘bad’ Bacteria through Diet

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

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

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

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

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

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

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

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

I was glad the bacteria were starving, getting weaker.

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

This can slow your Gut Motility (Sluggish Bowel)

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

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

This is all great.

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

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

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

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

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

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

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

**More on this new remedy in week 5!

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

I almost missed this Obvious Tactic!

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

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

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

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

Sometimes we almost miss the obvious!

Why More is not always Good

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

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

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

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

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

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

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

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

Summary of week 4

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

Interested in Natural Self-Care?

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

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

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My Long Covid Histamine SIBO Journey

What I eat on a combined low histamine and fodmap diet – week 1

By Jo

This is my personal journey to heal myself from both SIBO and Histamine Intolerance that were part of my Long Covid diagnosis. In this blog post I share what I did next after recieiving a positive test for SIBO. Including what I could eat on a low fodmap histamine diet.

I was so relieved to finally have a concrete diagnosis after taking the SIBO test. After years of being told my results were ‘fine’ and ‘normal’, even though I didn’t feel fine or normal a positive results for Hydrogen SIBO felt like progress.

Of course I couldn’t know what was ahead of me – but I remember feeling positive and hopeful.

Histamine intolerance – really overload – (reactions) causes me various unpleasant and unexpected symptoms and SIBO explained a new uncomfortable swelling in my upper stomach – both conditions are linked to each other and Long Covid – you can read more HERE

The private test I paid for included not only the test results, but a 7-minute personal video and healing plan.

My results took about 2 weeks to come back and I made the most of this time.

I spent a lot of this time researching and making lists of foods that are low in both histamine and fodmaps (SIBO)

There is a LOT of information about foods, diet and recipes for low Histamine OR FODMAP but very little about what to eat when you need foods that are low in both!

My low fodmap histamine foodlist list was not very long.

Blueberries are about the only fruit. The only sweetener I could find was pure stevia drops (which I reacted to) or tiny amounts of Maple Syrup.

Nutbutter is essential for many of my recipes and the allowed list includes Pecan (quite bitter) Macadamia nuts (lovely!) and Hemp and Pumpkin seeds.** Check amounts and individual sensitivity. This is enough to enjoy milks, dressings, smoothies and treats!

Potatoes, parsnips, swedes, courgettes, broccoli, carrots, lettuce, kale and cucumber are the main vegetables. Onions are problematic, you can test just the green part of spring onions and leeks, and garlic olive oil.

Rice, oats and quinoa make up the grains. I struggle with rice.

Plain cook from scratch meat, fish and maybe eggs are OK – but if they have anything added they are not allowed. Also you have to freeze and defrost just before you cook. No left-overs hanging around. I had to avoid eggs and my weekly shop included (plain) roast turkey, chicken and salmon. With occassional red meat.

Olive oil and Ghee are both acceptable to cook with. I did get myself some garlic olive oil but had to only add drops to avoid any reaction. I read that full fat Mayonnaise is OK in small amounts ? – I found a brand that I tolerated (thank goodness) watered down to start with.

Vinegar and lemon juice are high in histamine and fodmap and after a lot of research I got myself Verjus** – sour unripe grape juice which in small amounts might be tolerated and tastes like a mellow vinegar.** Update I started to react

Many spices are high histamine and some herbs are high fodmaps so you have to proceed with caution.

Ginger is your best friend for flavour and to soothe your symptoms, to this you can add Turmeric, Cardamom and Lemon Grass.

Chamomile and Hibsicus and many other herbal teas are not allowed. But a pinch of dried herbs as seasoning I think is ok.

Is low histamine and fodmap Foodie Hell?

When I was researching how limited my food choices were – it did feel like foodie hell.

But I decided to focus on what I could eat and how I could adapt traditional recipes.

This was definitely a time to work on my mind-set because any hope of healing was on the other side of weeks/months of this diet.

They call it delayed gratification, go without now so you can enjoy later on.

This was not my forever food plan.

Aim for 90% Clean Eating

I aimed for 90% Clean. I included 2 weak cups of green tea, also a dash of almond milk twice a day in my rooibos tea. Once a week I had a Thai green curry and took an extra DAO capsule as I had already found that my body did not react to this. To start with I had watered down full-fat mayonnaise.

The problem is that I was reacting a LOT to things like body products, scents, chemicals, pollen and supplements.

Which wiped me out and while the diet is hugely beneficial it does take effort which you might not have in the beginning

Which is why, despite not being a good cook at all, with questionable taste buds, I have decided to share my recipes.

My Low Histamine/Fodmap Weekly Meal Plan

So here is my simple weekly food plan that is BOTH low histamine and fodmap – suitable for those suffering Histamine overload allergies and intolerances, MCAS, SIBO, Bacterial overgrowth, Gut Issues, with Fatigue

**I’m not a cook – so no measurements or detailed instructions!!!

Oats with Blueberries

Low fodmap histamine blueberry macadamia nut oats

I make an overnight oats version that only soaks for a couple of hours or heat gently and serve

I soak the oats and blueberries in ginger tea
I add macadamia or Pecan nut butter
Swap oats for rice flakes or quinoa
Add Stevia or maple syrup to taste

**I can’t tolerate stevia, and find macadamia nut butter sweet enough – but will add a tiny drop of maple syrup with Pecans which I find bitter

Blueberry Smoothie

More or less the same as oat recipe but I replace the oats with allowed greens such as lettuce, cucumber, kale.

Simply blend with cold ginger or mint tea.

This is very useful if the bowel slows down.

Salad, Protein and Potato

Low fodmap histamine spanish egg frittata

This is low fodmap histamine Spanish frittata – eggs and potato with lots of herbs **If you can tolerate eggs

I have potato/protein most days with a large salad!

Potato can be oven chips, jacket spud, new potatoes
Protein can be allowed plain poultry, meat or fish, frozen then defrosted in portion sizes.
Eggs – if tolerated
Salad is lettuce, shredded cabbage, cucumber, grated carrot

Finding a low histamine/fodmap salad dressing is almost impossible! I found that I can tolerate watered down shop-bought mayonnaise. You can use extra virgin olive oil with salt and pepper (helps with constipation). All vinegars and citrus are high histamine – some people can tolerate apple cider vinegar or distilled white vinegar. And most fruits are high fodmaps.

** Fresh lemon juice will be one of the first foods I ‘test’ back into my diet

Vegetable & Protein

So the goal here is to eventually find a gravy or sauce that you can tolerate.

Protein is again from the allowed plain poultry meat or fish list – frozen and defrosted in portion sizes. Eggs if tolerated. My choices include chicken, salmon, turkey with occassional lamb or beef.

My vegetable choices, which I mix and match include:

Broccoli and Carrots
Parsnip mash
Swede and Carrot mash
Sauted Cabbage
*Kale – to be included
*Roasted Radishes – to try!

If tolerated you can add ghee or drizzle olive oil. I season the vegetable water and add herbs and then save some when I drain the veg to make the mash or as a ‘jus’. Or you can save your protein juices as a ‘gravy’. I have found that I can tolerate shop-bought stock and gravy – after first taking a break and then ‘testing’.

Low fodmap/histamine Pesto/dressing

I didn’t want to leave you without sharing this idea! Parmesan and lemon juice are not low histamine or fodmap, nor is yeast flakes.

A low fodmap/histamine Pesto made with:

Fresh Basil, Mint, Parsley or Coriander (Cilantro) leaves
Macadamia or Pecan nut(butter), or Hemp seed or Pumpkin Seed
Extra Virgin Olive Oil or garlic infused oil
Seasoning (Opt chopped green onion leaves or chives)

Blend everything except the oil, which you add slowly. This can be adjusted to use over salad or meat and veg. When I’ve experimented a bit more I will share better details!

Simple Selfcare Tip!

Cook in bulk and freeze in portion size. There will be days when you feel too poorly to cook. Or days that go wrong when you have no time. Trust me it’s worth bulk cooking on ‘good’ days.

I plan to add more recipes but hope this provides ideas to get you started.

Next find out what my first steps were after testing positive for SIBO in week 2 HERE

If nothing else I hope this gives you an idea of what to expect if you suspect Histamine SIBO is the cause of any of your symptoms. Check the start of my journey here.

Developing a self-care practice around my personal healing journey was not only a powerful tool but incredibly empowering. Why not let me help you create your own menu of self-care practices?

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MindCraft

7 Questions to ask before starting a new self-care practice.

By Jo

There are literally hundreds of self-care practices you could start tomorrow, but how do you decide which ones are worth spending your time doing?

When you decide to invest precious time, energy and money on your well-being, especially when you are coping with ongoing health conditions, it is worth spending a couple of minutes answering a few questions before you decide if this new self-care is worth exploring.

In the last decade the internet has been buzzing with thousands of healthy choices, ideas and opinions that promise to transform your health.

This has become a vast resource that is often freely available to everyone who is seeking answers and options.

On the other hand too much choice can become overwhelming, especially when supporting your health has become an essential factor in your life.

My aim with this blog is to make selfcare simple and help you find the self care practice that gets you results.

**To get started I have put together 7 questions to ask before starting a new self care practice.**

I have used both my experiences as a natural health practitioner and personal health journey to help explain how to use each question.

Short on time?

If you just want to skip straight to the questions click to the summary at the end.

Benefit of a Clear Strategy

My own self-care practice has changed over the years, depending on what was happening in my life and health journey, and the results I achieved was down to always having a clear strategy behind each self care practice I included.

In other words, I always know exactly what result I expect to experience from any self-care choices I made.

In my Natural health clinic, I helped hundreds of clients over many years to create individualised self-care practices.

In this article I want to help you get started, by sharing questions to ask before starting a new self-care practice.

What is the definition of Self-Care?

Who defines self-care as:

“Self-care is the ability of individuals, families and communities to promote and maintain their own health, prevent disease, and to cope with illness – with or without the support of a health or care worker.”

My aim with any self-care practice is to provide one of the following:

Improve my current health levels
Maintain good health levels
Prevent future health issues
Better cope and manage existing illness.

A self care practice goes a little deeper than a healthy lifestyle, it is specifically fine tuned to the needs of your individual body and health needs.

Lets dive into the 7 questions to ask before starting a new self-care practice.

1. What benefit can I expect to experience or see?

This is the important question. Will following this self-care practice benefit and improve your individual health levels?

It might sound obvious but in the clinic I had clients spending time and money on popular health practices and products that they did not need. And because their body did not need it, they never experienced the same results as other people.

Which can leave you feeling frustrated and wondering ‘what is wrong with me?’ or ‘what am I doing wrong?’ or that it doesn’t work and was a waste of time.

Seeing someone else getting results is a very powerful motivation especially when you are struggling.

‘It worked for me, so I’m sure it will help you too’.

Is a well-meaning phrase, but often a bit of a red herring when it comes to self-care.

The reason why there are so many solutions and none of them work 100% for every person is because you are not an exact copy of everyone else – you and your body are unique and individual and so are your health needs.

Knowing what support your body most needs right now is an important guide to which self-care practices to consider.

If you don’t know – that should be your first self care practice – to understand your health condition better.

Start with simple basics and know that as you learn more about your health conditions your self care practice will become more individual and tailored to you..

For instance, a mindfulness practice to help soothe anxiety would not be the most important part of my own self-care, as I am quite relaxed and calm naturally. It’s possible I would not notice any positive changes to my health levels.

But for someone who suffers with anxiety the benefits become much more valuable and they are likely to notice and experience incredible improvements.

Check what benefits to expect with each self-care practice you consider. Then decide if you, your body and health situation need them.

2. How soon before I can expect to feel/notice the benefits?

Some self-care practices feel good as soon as you do them, but the benefits only last a short while. Others take longer to build up and change the body, so it may take longer to experience the results.

Admittedly this question has many variables, mainly because each person is unique. You may not be able to answer this question exactly until after a bit of trial and error.

The reason why I like to have a rough idea of how soon to expect results is so I can monitor which practices are working well and which ones I need to swap out.

My goal is always to get the best health benefits, in the shortest, easiest and most enjoyable ways possible.

Life is far too short to be spending 15 minutes every single day on a self-care practice that makes very little difference to my well-being. Or spending £10 a week on a product that does nothing to reduce a symptom.

In one year that would mean 5475 minutes or 91 hours or £520 of wasted time and money!

As a rule of thumb if I don’t notice a difference after 1 month, I consider stopping that practice.

I can say this confidently because I know which Self-Care Blueprint I have.

Discover your body's response style — discover your selfcare blueprint

To answer this question you also need to be realistic.

No selfcare practice will give results unless you are consistent.

Do not expect a complete recovery in 1 week or month, the aim is to notice small improvements and changes.

It is super helpful and motivating to know exactly what benefits I receive from each self-care practice I follow.

For instance, after completing just one 10–15-minute Qi Gong practice, I know that I will feel immediate improvements to my stiff and painful neck, a general ease of movement and serenity in my mood.

Consistent practice not only improves my body, mobility and mood, but I also experience the electromagnetic fields and vibrational frequencies of Qi Gong.

And I also know (from experience!) that after 3 days of missing that daily practice my neck will slowly seize up. More than a week of missed practice results in increased aches and pains all over my body. Ouch!

On the other hand, the green supplement powder I use has a more subtle benefit. Over the years I have stopped it and found that at about 6 weeks I noticed a definite dip in my energy levels that I can only regain through my green powder.

Many self-care practices build up slowly over regular use.

I hope my personal examples show how helpful it is to understand the timing factors for each self-care practice you follow.

3. How much time will this take to do each day/week?

Currently I work full-time, blog on the side and follow a daily self-care practice morning and evening. I also have a daughter, dog, home & garden, and family member commitments…I am busy!

Time is extremely valuable to me.

If there are two practices that offer the same benefits, but one can be done in 5 minutes while the other one requires 50 minutes, I take the 5 minutes every time.

No matter how great the longer practice is, it won’t help me if I never have time to do the practice!

Knowing how much time a practice requires, is one easy way I decide which practices to include and which to leave.

Another question I often ask is ‘can I get enough benefits in less time?’

Of course sometimes that 50-minute practice really is the best option, and acknowledging this first will help you make the time.How important is time for you?

how-much-planning-involved-make-selfcare-simple

4. How much preparation or planning is involved?

Following certain diets and recipes that support my health often require hours of prep and planning.

I class healthy eating as self-care. For me it is a priority, so I factor in the extra time it takes to prepare my meals in my selfcare planner.

Because I have (currently undiagnosed) MCAS symptoms and can experience extreme reactions to foods, I often don’t have a choice, so I research and explore all the prep and planning hacks and adapt them to suit my needs.

Honestly this has taken me hours and hours.

As a general rule my goal is always to get the best health benefits, in the shortest, easiest and most enjoyable ways possible.

But for my personal health issue, weekly hours spent on meal prep is essential, even if I don’t always enjoy it.

You might come across a self-care practice with lots of benefits that requires a fair amount of prep or planning.

Do the benefits justify any additional preparation and planning of a self-care practice?

Another example would be a gym membership. There is no doubt that there are many benefits to a regular gym work-out, but many people struggle with fitting in the extra time requirements involved in travelling to and from the gym in their busy lives.

If the thought of all that additional time spent on prep and planning gives you that sinking feeling that could be a sign that for now you need self care that is simple and easy.

5. What additional costs are involved?

Most self-care practices require some kind of cost. Especially when you first start and are getting set up.

I am quite frugal by nature and circumstance so it’s important to me that I am getting good value for any costs.

I have found that many of the very best self-care results cost next to nothing!

Sometimes an additional cost is worth it.

A higher cost should save you:

Time,
Provide better user quality,
Results you can’t receive from other options.

The good news is that if you are prepared to allocate more time and effort a great deal of self care is affordable. Check out my self care challenges for ideas!

6. How much effort is required?

For those of us suffering with low energy and fatigue asking how much effort is required can feel like a daily mantra!

This is when it helps to get honest about your energy levels, brain fog and motivation.

Every self care practice will involve some level of effort, simply because any change to your routine requires effort in the beginning.

If the effort required leaves you feeling drained, that is a potential red flag.

If you find yourself ‘avoiding’ or ‘forgetting’ it can be helpful to do some further self-enquiry as to what is really happening.

Often the first week of a practice feels easy because we are motivated, but by the next week it can start to feel like hard work!

Having to turn out and drive to an evening yoga class may feel like too much effort for one person while another will make time to experience the amazing instructor and group energy.

Once you accept that any new self care practice is going to take a certain amount of effort, you just need to ask…

Is the effort worth the value you would receive?

7. Do I enjoy the practice?

I’ve saved this question until last even though I know it is possibly the first one you might ask!

When you find a self-care practice that you enjoy, and which provides the lasting benefits your body needs you have found healing heaven.

Sometimes when something starts to feel easier it becomes more enjoyable. Take yoga or meditation. Typically, these are not easy or enjoyable at the beginning. But after regular practice you become a raving fan!

There is also a place for self-care that provides enjoyment as the main benefit – good to know right? I always try to include these in my day!

Then there are ways you can make a self-care practice more enjoyable.

Perhaps you can turn down the intensity, shorter the duration.

The benefits may take longer but if you enjoy the practice more you will keep going.

Final Summary

So that completes my 7 Questions to ask before starting a new self-care practice. You can use these to help you choose your next self care challenge.

It is my hope that these questions will help reduce any confusion and overwhelm when faced with so many different options.

In summary:

7 Questions to ask before starting a new self care practice.

What is the benefit I can expect to experience or see?
How soon before I can expect to feel/notice the benefits?
How much time will this take to do each day/week?
How much preparation or planning is involved?
What additional costs are involved?
How much effort is required?
Do I enjoy the practice?

Hope you can join me as I have a LOT more support to offer around self-care!

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MindCraft

How to Create Your Menu Of Self-Care

By Jo

Discover what a personalised Menu of Self-Care really is — and why it’s the foundation of simple, meaningful progress with your health and wellbeing.

My Story

When long-Covid left my immune system reacting to almost everything, I realised something surprising:

The remedies and routines that had worked beautifully for years suddenly… didn’t.

My body was facing a new challenge — and I needed a new way to support it.

So I began exploring again.
Not dramatic changes.
Just small, gentle practices I could actually manage.

Some helped.
Some didn’t.
But all of them taught me something.

Slowly, a pattern emerged — and the list of practices that genuinely supported me became my Menu of Self-Care.

It changed everything about how I approach my wellbeing.

A Different Kind of Self-Care

Most self-care advice focuses on what you should do:

drink more water
meditate
move more
journal
stretch
eat better

Good ideas… but not necessarily your ideas.

Your Menu of Self-Care is different.

It’s a living list of practices your own body has “approved” — because you’ve tried them, felt the difference, and know they truly support you.

It grows with you.
It changes with your seasons.
It becomes clearer the more you listen.

And best of all?

It removes the pressure to copy anyone else.

This way of working with a self-care menu comes from a quieter, more intuitive approach to self-care — one that focuses on listening to the body rather than following fixed routines.
If it’s helpful, I’ve written more about that perspective here.

How the Menu Fits into the MSS Approach

Your wellbeing is shaped by many layers — your body, your emotions, your energy, your habits, your beliefs.

That’s why Make Self Care Simple works with four pathways:

Practical – grounding daily care that supports your physical systems
Nourish – food and rhythms that replenish you
Align & Uplift – short practices that lift mood & energy
Mindcraft – mindset shifts that support consistency

You don’t need all four at once.
And you don’t need to figure them out alone.

Each gentle challenge helps you explore one pathway at a time — giving you the clarity your body hasn’t been able to give you in the overwhelm of “trying everything.”

Over time, these small insights naturally become your Menu of Self-Care.

Personalised Menu of Self-Care Practices — This is what I know works for my body

Your Menu Doesn’t Need to Be Perfect

You don’t need the perfect template (yet).
Or the perfect plan.
Or the perfect routine.

All you need is a place to start noticing:

what feels supportive
what feels draining
what feels neutral

This alone begins reconnecting you with your own internal wisdom.

But if you’d like your Menu to truly work — to be clear, reliable, and personalised — the way you begin makes all the difference.

Which leads to…

Why Your Menu Matters

When self-care becomes something you choose (not something you “should” do), everything shifts.

You begin to see what genuinely helps you.
You stop copying routines that don’t fit.
You trust your own signals.
You spend less time guessing — and more time responding.

Your Menu of Self-Care becomes:

a reference
a guide
a source of confidence
and a quiet reminder of what works

It’s not a to-do list.
It’s a relationship.

Ready to Create Your Menu? Start Here.

Creating a Menu is simple — but the way you start matters.
That first step is what determines whether you gain clarity… or get lost in overwhelm again.

That’s why I created the Free Self-Care Start-Up Toolkit.

It gently guides you through:

🌿 Understanding what your body needs first
🌿 Choosing the right first self-care challenge
🌿 Noticing your body’s feedback with clarity
🌿 Beginning your Menu with confidence — not confusion

It’s the essential “before” step most people skip… and the reason their self-care never sticks.

👉 Begin with the Free Toolkit — and start your Menu the right way

If you’d like a little more clarity on why gentle challenges create such steady results, this explanation might help things click into place.

→ Why Self-Care Challenges Work

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Welcome!

Hi, I’m Jo 👋
If you’ve tried so many things to feel better but nothing seems to change — or your body reacts unpredictably to advice that works for others — you’re not alone.

Self-care often gets reduced to quick fixes or generic routines.
My approach is different.

I help you learn how your body responds, so you can stop guessing and start recognising what actually supports you. Through small, gentle self-care challenges, you build clarity, confidence, and a personalised way forward — without overwhelm.

Read More
Grab your FREE Challenge Toolkit HERE
New? Start HERE!
Categories
Categories
MENU OF SELF-CARE

Create your own Menu of Self-Care — a personal toolkit of practices you’ve tested and know truly work for you.

Read More
Monthly SelfCare Updates

Real-life reflections from my own Menu of Self-Care — what’s working, what’s not, and how I’m learning along the way.

Read the latest Update