GLOW UP GUIDE FOR 2025β
READ: On average, it takes more than 2 months before a new behavior becomes automatic β 66 days to be exact. And considering that 2025 is precisely these many days away, why not start with our glow up plan already?
β workout everyday for 1 hr atleast- yoga/stretching/pilates/cardio. a workout may take one hour, but your mood will be boosted for the next 12 hours.
β sunlight exposure after waking up for at least 10 minutes.
β 2-3 liters of water every day.
β limit your caffeine intake.
β avoid sugars as much as you can.
β high protein diet, pre and probiotics.
β more fruits and veggies (+ green smoothies if you like).
β no junk/processed food/trans fat.
β no eating after 8 pm.
β be clear on your skin type (oily, dry, combination, sensitive).
β once you're clear, use these accordingly- cleanser, toner, targeted serum, eye cream, moisturizer, sunscreen (β₯50 spf).
β keep your bedding clean as well.
β no picking of skin on your lips, cuticle etc.
β gua sha to help improve blood circulation and lessen toxins.
β cold therapy may take three to five minutes of being uncomfortable, but your energy levels will be boosted for the rest of the day.
β remove makeup before you go to bed.
β use body lotion (shea butter/aloe vera gel/coconut oil).
β wash hair 2-3x a week
β oil your scalp 2x a week, at least 3 hours before shampoo.
β hair mask 1x per week.
β never brush wet hair.
β use silk pillow case.
β brush your teeth 2x a day, clean tongue and the roof of the mouth daily.
β cut your nails 1x a week, never remove the cuticles.
β glycolic acid under arm for odor and discoloration.
β never use soap on your coochie.
β set clear goals- define and breakdown your aspirations.
β start your mornings with positive affirmations.
β surround yourself with uplifting content and people.
β be shamelessly selfish to your career and mental health, remove anyone or anything that doesn't align with your priorities and wellbeing.
β boost your brain health by these 4 neuroscience tools:
difficult first: start your day with the most difficult task (cortisol and dopamine are high in the body meaning that your body/mind is primed to work).
rest your eyes: introduce a micro-pause after learning by resting/closing your eyes - will help retain information better.
tomorrow's worries: write tomorrow's to-do list before bed as it is proven to be effective in helping you fall asleep.
find time to play: engage in low-stake play. can be anything you find fun but where the outcome doesn't matter (induces neuroplasticity + reduces stress).
β meditation might take as low as ten minutes, but your focus will be improved for the rest of the day.
β no social media after waking up and at least an hour before bed.
β keep aside 1 hr of time to read daily! reading a new book may take five hours, but you will keep the knowledge forever.
β journaling, gratitude.
β digital detox once a week or for 12 hours.
β limit unnecessary screentime, unfollow or cut off people you don't want to see.
β choose a regular time each day to journal, making it a part of your routine.
β find a quiet, comfortable place free from distractions. light a candle if you want.
β allow your thoughts to flow without censoring or editing.
β write about your feelings and emotions to understand them better. write about things you are thankful for to boost your mood. write about your short-term and long-term goals. identify what triggers certain emotions or reactions
β set a timer for 5-10 minutes and write continuously during that time.
β reflect on both positive experiences and challenges.
β make lists, journal your thoughts on these questions.
β journal at night to clear your mind before bedtime, because emotions and thoughts lose their power once we acknowledge them.
β a gratitude practice may take five minutes, but your mindset will be shifted for the rest of the day.
β customise affirmations to your needs.
β initiate small changes: begin with small, manageable tasks such as making your bed or cleaning your room every sunday.
β celebrate your success: reward yourself when you achieve your goals or have a consistently productive week. consider treats like buying flowers for yourself or watching your favorite show.
β set achievable goals: establish realistic goals for the day, week, or month ahead.
β organise your work space, declutter your shelves etc.
β embrace the power of lists: keep a list of tasks to be done and their deadlines. this way, you start each day with a clear plan. to make it visually appealing and motivating, consider using productivity apps like evernote, habit tracker, or notion.
β plan ahead everything, do scheduling. you can use:
google calendar / notion / tasks .
β if the task takes less than 2 minutes to finish, do it immediately.
β countdown rule, if you are procrastinating, count 1-2-3-4-5 and jump.
β start slow, don't rush and try to do everything at one time.
β follow a proper routine, use app locks based on screentime.
β pomodoro technique, 25 min work, and 5 min break.
β schedule longer break times as well e.g 30 min nap.
