emily

monday: 10 minute feel good cardio + 30 minute full body strength + 8 minute standing stretch

tuesday: 20 minute hiit + 10 minute standing abs + 10 minute stretch

wednesday: 6 minute warm up + 20 minute lower body + 10 minute stretch

thursday: 18 minute standing yoga

friday: 10 minute cardio hiit + 20 minute standing arms + 10 minute stretch

saturday: 20 minute cardio hiit + 15 minute stretch

LOCK IN AND FIGURE YOURSELF OUT

It's so worth it <3

I feel like everyone is talking about all the best ways to improve yourself and make your vision boards, but it is all so fucking overwhelming. You aren't going to get anything done, and that's okay because it's normal to get overwhelmed with how much information there is.

To make things a little easier for you all I've made a little step-by-step guide that is soo easy! All you need for this is somewhere to write stuff down, pinterest, whatever planner you use and some free time.

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PART 1: WHO DO YOU EVEN WANT TO BE?

This is the most important question you need to ask yourself. Who are you trying become? Why are you even doing all this? It's okay if you don't know at first, that's where a lot of self-reflection has to happen. Take your time and really think about all the attributes this person has. Here is a little questionnaire that can get you started!

What kinds of clothes does this person wear?

What is their self-care routine?

What are this person's boundaries?

What kind of food do they eat and what is their relationship with food?

What is their financial situation?

What do they think about themselves?

What do other people think about them?

What are their friendships like?

What are their habits?

Feel free to add your own! If you can't think of any more I definitely recommend pinterest for this one!

Once you know who you want to be, it's time to create some goals. Choose 4 of the attributes you came up with and turn them into SMART goals! SMART goals are an incredible way to think about your goals in a way that actually prepares you to achieve them.

S- Specific: be as absolutely specific about your goal as you can be. Broadness only hurts you in the long run.

M- Measurable: How are you measuring this goal?

A- Acheivable: goals aren't supposed to be easy, but they are supposed to be something you can get to eventually.

R- Relevent: why are you working towards this goal?

T- Time: what is your timeframe for hitting this goal?

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PART 2: PLANNING

Now that you know the habits of the person you want to become, it's time to integrate those habits into your life. This is the time to create a morning and night routine for yourself or plan what day is your no-work day. Here is an example to help you out!

I wake up at 5:45AM every weekday.

As soon as I am up, I go shower and then make myself breakfast

I'm usually done with these things around 6:45AM.

Then I have an hour and 15 minutes to stretch, prepare for my day, drink a lot of water, pray, read, what ever I want really.

Once the clock hits 8, I start slowly getting ready, putting care and intention into everything I do so that I can leave feeling amazing at 8:50.

See how my timeframe for my morning routine is super loose and flexible? Nothing is fixed or on a tight schedule. I'm giving my body enough time to fully wake up and myself to get ready stress free. I think that's something that people struggle with a lot when it comes to routines. You have to give yourself some wiggle room and adapt to your needs.

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PART 3: ACTION

Now it's time to act! Do your morning routines, follow your study schedule! Do it! Something I find that helps me is printing out a bunch of motivation quotes from interest and putting them around my room.

workout posts

🎀 30 day workout plan

🎀 “how much exercise should i be doing?”

🎀 ab & core workouts

🎀 all about mobility

🎀 all about yin yoga

🎀 barre workouts

🎀 beginner guide to pilates

🎀 beginner pilates routines

🎀 cardio and hiit pilates routines

🎀 cardio routines

🎀 christmas-themed workouts

🎀 december 2024 workout plan

🎀 february 2025 workout plan

🎀 fitness tips from adriana lima

🎀 full body workout routines

🎀 how to build your own workout routine

🎀 january 2025 workout plan

🎀 lower ab workout routines

🎀 lower body workout routines

🎀 march 2025 workout plan

🎀 mat workouts

🎀 mat workouts pt. 2

🎀 mat workouts pt. 3

🎀 non-cardio non-pilates beginner workouts

🎀 non-yoga stretch routines

🎀 november 2024 workout plan

🎀 pilates routines

🎀 quick standing workout routines

🎀 short workouts, add-ons, and finishers

🎀 standing workout routines

🎀 stretches to get your splits

🎀 tone and flexibility workout routines

🎀 upper body workout routines

🎀 workout plan for beginners

🎀 workouts and stretches for your period

🎀 workouts and yoga for women’s health

🎀 workouts and stretches for posture

🎀 workouts and stretches you can do in bed

🎀 workout youtube channels

🎀 workout youtube channels pt. 2

🎀 yoga routines

study posts

📖 study like blair waldorf

📖 study like elle woods

📖 study methods

📖 study like paris geller

📖 ways to romanticize school

📖 ways to stay organized in school

📖 youtube channels for study motivation

bookish posts

🍵 november 2024 book journal

🍵 december 2024 book journal

🍵 january 2025 book journal

🍵 february 2025 book journal

🍵 youtube channels for the book girlies

miscellaneous posts

🍸 2025 goals and plans of execution

🍸 2025 quarterly overview

🍸 a guide to blair waldorf

🍸 youtube channels to replace mindless scrolling

🍸 christmas gift ideas

🍸 cycle synching

🍸 how to build a routine

🍸 it girl spring cleaning

🍸 it girl youtube channels

🍸 it girl youtube channels pt. 2

🍸 meditations and tips for anxiety

🍸 productive ways to fill your notebooks

5 minute full body fat burn by shirlyn kim

5 minute standing abs by move with nicole

7 minute hourglass workout by shirlyn kim

8 minute standing abs & hiit by pamela reif

8 minute hiit cardio by hailey c.

9 minute full body weight loss workout by shirlyn kim

10 minute cardio by pamela reif

10 minute all standing abs by eleni fit

10 minute standing abs by eylem abaci

10 minute standing hiit & abs by pamela reif

10 minute standing abs w/ one dumbbell by fitbymik

10 minute standing cardio by bigsis

10 minute all standing hiit by monikafit

10 minute beginner full body by pamela reif

10 minute cardio hiit by nobadaddiction

10 minute full body weight loss by mizi

10 minute standing abs by pamela reif

10 minute standing back & posture workout by hailey c.

10 minute standing abs by heather robertson

10 minute standing weighted abs by madfit

10 minute standing abs by emi wong

10 minute standing arms by madfit

10 minute standing abs by hailey c.

10 minute tabata by emi wong

10 minute standing ripped abs by hailey c.

10 minute standing abs & hiit by juice & toya

10 minute standing abs by emi wong

10 minute dumbbell standing abs by juice & toya

12 minute beginner friendly cardio by hailey c.

12 minute standing arms & abs by madfit

15 minute standing hiit by emi wong

15 minute standing cardio by mizi

15 minute standing cardio by growwithjo

15 minute standing fat burn cardio by bigsis

15 minute nonstop standing cardio by eleni fit

15 minute dumbbell abs by mizi

15 minute standing fat burn hiit by emi wong

15 minute standing abs with weights by madfit

15 minute full body standing cardio by lena snow

15 minute slimmer legs by mizi

15 minute arms & abs by madfit

15 minute standing abs with weights by madfit

15 minute total beginner cardio by madfit

15 minute full body hiit by madfit

15 minute pilates style legs by madfit

15 minute dumbbell full body by fitbymik

hey girlies, it's mindy here <3 and guess what?

it’s here. the season of reinvention. the kind of fresh start that smells like new perfume, feels like sun-warmed skin, and looks like a completely elevated version of you. you know that feeling? when your life is about to change, and you can feel it before it even happens? yeah. that’s this.

howeverrrrrr, your next era won’t just magically appear. you step into it. you create it. you decide that you’re not the same person you were in winter, and suddenly? you’re not.

this is your guide to entering your next era like she would. gracefully, intentionally, effortlessly. because this is your season. let’s make it a good one.

✧˖° ➼ 01. decide who you’re becoming

every new era starts with a decision. before you start buying new clothes or changing your routine, ask yourself:

who is spring-you? • what does she look like? how does she carry herself? • what does she prioritize? what does she no longer tolerate? • what kind of energy does she bring into a room? • how does she make people (and herself) feel?

you don’t need to have all the answers, but get a vision. because stepping into your next era isn’t about wishing you were that girl. it’s about becoming her.

💌 homework: write a “who i am becoming” list. every morning, read it and align your actions with it.

✧˖° ➼ 02. upgrade your routine like a main character

okay, let’s be real, if you’re still waking up late, scrolling aimlessly, and letting your day run you, then you’re not in your next era yet. A next-era girl moves with purpose.

✨ spring routine shifts that change everything:• morning air & sunlight first thing (no more waking up in the dark, scrolling your phone. get up. let the light in.) • romanticize your mornings. set the tone. music, skincare, something warm to drink. make it feel luxurious. • clear the mental clutter before you start your day (brain-dump your thoughts, plan your top 3 priorities). • move your body in a way that feels good (walks, pilates, stretching. something that makes you feel light and energized). • have a “main character” moment daily. a walk with your best playlist, a solo coffee date, a journal session that makes you feel aligned.

💌 homework: pick one thing to add to your morning routine that makes you feel like her. do it tomorrow.

✧˖° ➼ 03. let go of what doesn’t belong in this era

the quickest way to upgrade your life? stop carrying things that aren’t meant for you anymore.

what doesn’t belong in this season of your life? • self-doubt, comparison, playing small • people who drain you, situations that make you feel stuck • habits that keep you stagnant (procrastination, mindless scrolling, overthinking)

your next era requires space. clean out your physical space, your mental space, your emotional space. release.

💌 homework: do a “spring cleaning” of your life. unfollow accounts that make you feel less-than, clear out old messages, declutter your space. make room for what’s next.

✧˖° ➼ 04. refresh your aesthetic (because energy shifts deserve a visual upgrade)

listen, you don’t need a full wardrobe reset to enter your next era. but a small aesthetic shift? instant mindset boost.

✨ easy aesthetic upgrades that shift your energy:• a new signature perfume. something fresh, floral, clean. every time you wear it, you step into your next era. • spring-inspired outfits. soft colors, breezy fabrics, put-together but effortless. you’re that girl now. • elevated beauty rituals. glowing skin, hydrated lips, soft hair. not just for looks, but because you deserve to feel taken care of. • new playlist energy. your next era has a soundtrack. make a playlist that makes you feel untouchable.

💌 homework: change one small thing about your aesthetic this week that makes you feel like your upgraded self.

✧˖° ➼ 05. shift from waiting to creating

too many people sit around waiting for their lives to change. waiting to feel motivated. waiting for the right time. waiting for some external sign.

your next era doesn’t arrive when you feel ready. it arrives when you decide.

the energy shift happens when you start moving differently. • you stop talking yourself out of things and just do them. • you stop second-guessing and start trusting your instincts. • you stop waiting for confidence and act as if you already have it.

💌 homework: stop postponing something you’ve been waiting to do. book it, start it, commit to it. make it real.

✧˖° mindy’s personal tips (because this is your season, babe)

💌 energy is everything. walk into every room like you belong there. because you do. 💌 romanticize this reinvention. new season, new version of you. make it intentional.💌 start small but start now. one small shift today = a completely different life in three months. 💌 be delusional if you need to. act like your dream life is already happening. your brain will catch up. 💌 this is your fresh start. take it.

1) Make it easy, make it accessible, and make it appealing. If anything this is the most important thing, all tips going forward are based around this concept.

2) That thing you think would help you but you haven’t bought/done it yet because you’re technically surviving without it? buy it, you need it. doesn’t matter if people around you might think it’s wasteful or that you’re lazy, you’re not, just do it, trust me.

3) expanding on tip #2, if you’re like me and eggs are your main source of protein because they’re quick and easy and feeding yourself is a near insurmountable task- buy yourself an electric egg cooker, make a bunch of hard boiled eggs and keep them in your fridge for quick and easy protein to add to any meal (handful of crackers, a hard boiled egg and a banana? 5 star meal right there.). Other easy protein includes: potstickers (put them in instant ramen), edamame (they have microwaveable snack packs), chickpeas (put in salads!), beans (can of beans microwaved with shredded cheese and some tortilla chips), peanut butter (with crackers, apple and cheese, adult lunchable style) and tofu (cut into cubes, throw them into a ziplock with some seasoning and potato starch, shake that shit up and bake it until crispy).

4) spend a little extra (if you are able) on daily use items that excite you, it will make you more likely to remember/want to do said daily task. for example: the only reason i remember to use sunscreen is because i bought some fancy japanese sunscreen that smells like roses so i get excited to use it, same for laundry detergent and body wash! there’s a gajillion different body wash scents out there, switch it up!

5) if there’s a task you continuously struggle with take a moment to think about which part of the task is making it difficult, it could be something even as small as “i don’t put my dirty clothes in the hamper because my hamper has a lid on it and lifting the lid is one step too many” sounds a little stupid huh? but trust your gut, it’s not stupid if it works. See tip #2 and BUY A HAMPER WITHOUT A LID.

6) if you are having trouble starting a task, break the task down further, sometimes the way i start tasks is just by going “ok step 1) stand up-“ and so forth. don’t worry about the task as a whole just take it one step at a time.

7) if you’re halfway through a task and have to stop, leave it out. all this, “put things away when you’re done with them.” is bullshit. you will be much more likely to finish the task if restarting it is easier because you left it out. you can also create faux deadlines like “I gotta finish this project before my friend comes over on tuesday because after I finish it I can clean off the dinner table.” etc.

8) It’s okay to outsource tasks and don’t let anyone tell you otherwise, humans are designed to ask for, and to require help (what do babies do when they’re first born?? cry for help!!) ask for help and receive help without shame, if it makes your life better, you are WINNING.

9) if you have one big overwhelming task that you think you need to get done before anything else, but you feel motivated to do other tasks, do those other tasks first, it’s okay. otherwise in all likelihood (at least in my case) you’ll put everything off until the last minute and then have to do said overwhelming task and those other tasks won’t get done at all. doing smaller tasks also lowers the mental load and you can use them as a motivation launch pad to tackle bigger things.

10) If you notice you tend to not put something away/forget to do something, perhaps consider moving and storing the item closer to where it ultimately ends up or where you are more likely to see it. For example, my makeup, pills, and mail are all stored on my desk because that’s where I tend to do my makeup, take my pills and deal with my mail. I used to store my pills in my bathroom medicine cabinet but all too often I would forget because they weren’t in my line of sight. now that they’re on my desk, I have multiple chances per day to pass by them, go “oh I gotta take those.” and take them.

11) Open storage, open storage, OPEN STORAGE

12) motivation can look like all kinds of things. sometimes the only reason I get out of bed is because i remember I have a fun snack and I get to go eat it if I get up. it’s okay to lean into those simple “animal-brain” type motivators, you’ll eat because then you can use that fun new kitchen gadget you got a daiso? neat. you’ll shower because then you can paint your nails that fun new color you got? fantastic. you’ll go to the dmv and do that annoying thing because you’ll take yourself out for boba after? superb. lean-IN to those small motivators, they aren’t stupid or childish, they are VITAL.

13) don’t buy into the cult of “if it’s worth doing, do it properly” it’s guaranteed to set you up for failure. if it’s worth doing, do it in whatever capacity you are able to. i put sunscreen on once a day because that’s fucking better than not doing it at all and i sure as all hell will fail at reapplying it multiple times a day. if it’s worth doing, do it half-assed babieeee.

Planners, checklists, and reminders are definitely executive function supports, but they aren't the only things that are available. ...so, I've made a list of some examples. A thread (🧵)

Executive functioning includes so much, so executive function supports can be SO MANY things. Executive functions include decision making, working memory, task initiation, planning, prioritizing, many forms of self-regulation, and more.

So let's talk in broad categories

Category 1: Decisionmaking

Avoiding a decision altogether,

Choosing randomly,

Reducing the number of options to decide between,

Always doing the same decision (such as having a uniform for yourself),

Outsourcing decisions,

Having outside structure/expectations

Category 2: Working memory

Keeping things visible,

Reminders,

Collaborators who gently remind you of things,

Writing it down (i.e., notebooks, post-its, to-do lists, etc.),

External structure such as lunch hours,

Understanding why and how working memory fails

Category 3: Information processing

Avoiding weak processing areas (eg. reading for dyslexics like me)

Have information in multiple forms,

Make information processing context relevant,

Reduce incoming information or competing demands

Category 4: Task Management

Body doubling,

Transition time,

To-do lists,

Breaking tasks down (including people to help with that),

External structure for identify the next step,

clear, explicit instructions,

Schedules, planners, itineraries.

Category 5: Organization

Mind maps,

Labels, 

Notetaking templates,

Physical organizers,

Organizing methods (Kondo, Only 4 Things, etc.),

House cleaners, professional organizer, etc.

Clear bins,

An ability to toggle visibility

Category 6: Cognitive Flexibility

Transition time,

Pre-change warnings,

External support for identifying and reminding the new direction,

Context-based exemplars of similar change,

Visual schedules,

Reminders of when structure will start again

I've listed a lot of things here, but there are just so, so, so many more options.

Executive function supports can be ways that we think or approach situations (internal) or structures imposed on us by others (external). They can be physical tools that we can touch and interact with (tangible) or completely abstract ideas or approaches (intangible)

The big takeaways are that executive function supports can be any tool, structure, or communication that supports any of our executive functions.

Executive functioning struggles are core to the ADHD and autistic experiences (and secondary to other ND conditions). This means executive functioning takes a lot of energy for ADHD and/or autistic people, and the more support we have the more energy we can use for other things

So, yeah, planners, checklists, and reminders are definitely executive function supports, but so is a highschool bell schedule, hobby-related groups, professional services, and colleagues (consensually) harassing you to remember to send that email.

Since the post I made last night about improving executive functioning was so popular, I figured I should pull these out of my comments and give them their own post, in case it's helpful for people.

I have worked with the publishers of all of the books linked below and can vouch for their psychology books. The publisher of most of them, New Harbinger, is an extremely credible evidence-based psychology publisher.

Obvious disclaimer that everyone's brain is different and what works for someone else may not work for you.

Is there evidence that executive functioning can be improved? Yes. This book appears to be a very thorough overview of the field, and contains both advocates and detractors of cognitive training, for a balanced perspective. From the table of contents, I would really recommend jumping straight to Part 3: Developmental Perspectives for executive functioning (EF) writ large.

Certain therapy modalities are specifically designed for skill-building in areas like impulsivity, decision-making, emotional regulation, and cognitive flexibility, all of which are EF skills or very dependent on EF skills. Dialectical Behavior Therapy (DBT) is probably the best field to look at for these - skill-building in those areas is its core goal.

Some DBT workbooks:

The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, and Distress Tolerance

The Dialectical Behavior Therapy Skills Workbook for Teens

There are also a lot of workbooks for ADHD that are sometimes more broad but also can help with executive functioning:

The Adult ADHD and Anxiety Workbook: Cognitive Behavioral Therapy Skills to Manage Stress, Find Focus, and Reclaim Your Life

The CBT Workbook for Adult ADHD: Evidence-Based Exercises to Improve Your Focus, Productivity, and Wellbeing

The Neurodivergence Skills Workbook for Autism and ADHD

General executive functioning workbooks:

The Executive Functioning Workbook for Teens

Executive Functioning Workbook for Adults: Exercises to Help You Get Organized, Stay Focused, and Achieve Your Goals