In today’s fast-paced world, self-care often takes a back seat. If you grew up without guidance in personal hygiene, mental health, or emotional regulation, this struggle can double in difficulty. Not to mention the array of personal struggles that can stack up no matter who you are. You can inevitably forget, or maybe never have known, who you are.

However, dedicating time to nurture your mind, body, and soul is crucial for building and maintaining your overall well-being and existence.

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Welcome to a 30-day glow up & self-care plan to help you prioritize yourself and cultivate a healthier, more balanced lifestyle.

Each day introduces a simple, yet impactful self-care activity to rejuvenate and recharge yourself in a way that you can fit into your busy life.

the mental glow-up.

Day 1: Start a Gratitude Journal. Visit the gratitude journal method guide for direction if needed.

The idea is to begin reflecting on the positive aspects of your life in order to cutivate happiness & the best part of your glow up.

Day 2: Get into a Digital Detox.

Take a break from social media and limot screentime for at least 24 hours.

Use the time to connect with yourself and your surroundings. Everytime you reach for your phone, think about something else you could or should do to help your glow-up.

Day 3: Meditate.

Practice meditation for at least 5 minutes. Use our 5 minute meditation guide if you need influence.

Meditation happens any time you are truly focusing on your breathing. So focus on your breath and let go of stress.

Day 4: Read a Book.

Spend some time reading a book you enjoy, or a book you’ve been meaning to pick up.

Lose yourself in a good story, learn something new, or learn about yourself. Need ideas? Check out our 30 favorite self-help books. 📚 🤓

Day 5: Journal Your Thoughts.

Write down all of your thoughts and feelings onto at least one page.

Journaling can help process emotions and gain clarity- and this “brain-dump” exercise is the perfect way to see where you need to put effort into the most.

If you need further guidance, you can visit our journal-prompt library 🥰

the glow up starts from within.

Day 6: Practice Deep Breathing.

Take as long as you have to practice deep breathing exercises. Inhale slowly through your nose and exhale through your mouth.

Allow yourself to connect to your surroundings- this works wherever you are physically and mentally.

Day 7: Hydrate.

Focus on drinking as much water as you can. If you want to go the extra mile, purchase a pretty water bottle, make delicious & pretty ice cubes to make the aesthetic of the glow up suit your vibes.

Bonus points if you choose water OVER your regular beverage, even if it’s just one swap in the day.

Hydration will do wonders on your mind and body.

Day 8: Cook a nutritious meal!

Prepare a satisfying meal from scratch.

Enjoy the process of cooking and the benefits of eating well! Need inspo? Check out our favorite meals to cultivate happiness!

This helps set up a nutritious foundation for your Glow-Up!

Day 9: Practice Mindfulness.

Try to live out your day consciously, by focusing on being present in the moment without judgment.

This may take some effort to say to yourself: whoops! We’re not doing this today! Keep it back to the now!

Day 10: Enjoy a Quiet Cup of Tea, Coffee, or warm lemon water.

Take time to savor a cup of your favorite drink. Enjoy the moment without distractions.

the physical glow-up meets the mental.

Day 11: Go for a Walk. Spend as much time as you have walking- outdoors if possible. Enjoy the fresh air and the beauty of nature.

Bonus points for bringing along your water bottle & putting your phone away for the duration of your walk!

Day 12: Pamper Yourself.

Take a long bath, apply a face mask, give yourself a manicure, or any other spa-like treatments that you’ve been meaning to gift yourself. Indulge in some simple physical self-care that you can do from home- or you can take yourself out on a date. ❤️

Day 13: Practice Yoga.

Follow a beginner yoga video or attend a class. Stretching and breathing can reduce tension and center your being. As you learn more, it can easily double as a work-out if you desire!

Day 14: Stretch for wellness!

Watch a video or start head-toes and stretch your body.

It can improve flexibility and reduce muscle tension, which- surprise! Sheds emotional tension as well!

glow up your surroundings.

Day 15: Declutter a space of your choice.

Choose a small area to declutter, such as a desk or a drawer. A tidy space can enhance your mental clarity and provide more energy for your physical well-being.

Day 16: Call a Friend!

Reach out to a friend or loved one you haven’t spoken to in a while that you believe heals your mind.

Connection is vital for emotional well-being, and sometimes we put the best friendships on the backburner because they’re so easy.

Day 17: Listen to Music.

Create a playlist of your favorite songs and listen to it. Music can elevate your mood and reduce stress!

Day 18: Spend Time in Nature.

Visit your backyard, a park, beach, or any natural setting.

Nature has a calming effect and can improve your mood.

Day 19: Create a Vision Board or Vision Journal.

Gather images and words that inspire you and create a vision board. It can help visualize your goals and dreams.

If you’re like me and don’t like the idea of a vision board, try to create a vision journal.

glow up your whole being.

Day 20: Try a New Hobby.

Explore a new hobby or activity you’ve been interested in. It could be painting, knitting, or learning a musical instrument.

Need more ideas? Check out out inside hobby ideas for less that $100 or our outside the home hobbies!

Day 21: Write a Letter to Yourself.

Write, compassionatly, a letter to your future, past, or present self.

Offer words of encouragement, support, and all of the things that you’ve always needed to hear.

Day 22: Watch a Movie or Show You Love.

Treat yourself to a favorite movie or TV show. Relax and enjoy some entertainment. Don’t trap yourself into doing this regularly, but allow it to be the treat it was intended to be.

Day 23: Organize Your Week.

Plan your week ahead. Organizing your tasks can reduce stress and make you feel more in control.

Start easy- putting too much on your plate can wear you down.

Day 24: Spend Time on a Creative Project.

Dedicate time to a creative project like writing, drawing, or crafting. Creativity is a great outlet for self-expression.

glow up your relationships.

Day 25: Spend Time with an animal.

If you have a pet, spend some quality time with them. Their companionship can be incredibly comforting.

If you don’t, reach out to a local rescue. Many will have opportunities to support the cause in some way- many from your home!

Wildlife preservations, rehabilitation zoos, or even walking a friend or neighbors dogs all do the trick, too!

keep the glow-up going.

Day 26: Practice Positive Affirmations.

Write and repeat positive affirmations. They can boost your self-esteem and outlook on life.

Day 27: Learn Something New.

Watch a documentary, read an article, or take an online course. Expanding your knowledge can be fulfilling.

Day 28: Take a Nap.

Allow yourself to take a short nap. Rest is essential for rejuvenation and maintaining energy levels.

Day 29: Take yourself out for a date.

Giving to yourself can provide empowerment you didn’t even know you had.

Do something that you love to do, and do it for YOU.

the beginning of your glow-up.

Day 30: Reflect on Your Self-Care Journey.

Reflect on the past 30 days. Write down what you’ve learned about yourself, and how you feel.

Plan to continue incorporate your favorite self-care items into your daily, weekly, or monthly routine.

this is JUST the beginning

Embarking on this 30-day self-care journey can help you prioritize your well-being and develop habits that support a healthier, happier life. Because, as it turns out, you can take MUCH better care of others once you’ve taken care of yourself.

Each small step you take is a commitment to your own happiness and health. Remember, a glow-up is not about becoming the “it-girl”; it’s about becoming YOU. Embrace your favorite activities and make them a regular part of your life.

Be sure to let us know how your journey went at [email protected], or on tictok/ig @guidedbygena.