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      Bored With Your Mornings? These Products Will Make You Excited to Get Out of Bed

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      Last year, I overhauled my morning routine in the universal attempt to get out of the rut that was 2020. I started journaling, DIYing celery juice, and stretching before the workday started. For a while, this morning makeover made me feel like a brand new woman. The journaling helped me stay motivated, the celery juice helped my digestion, and stretching helped my body wake up. But after a while, these things just started to feel, well, boring. Journaling seemed uninspiring, celery juice started tasting bland, and stretching felt like a chore. The truth is that sometimes, even when habits and routines are good for us, they can start to feel mundane.
      Mornings are hard, and getting out of your warm, cozy bed for the stressful day that awaits you is even harder. But we all deserve to wake up every morning feeling energized, excited, and happy. The trick (besides getting a full seven to nine hours of sleep the night before): making your mornings a little more special. If your usual morning routine feels boring, shop the products below that will make you excited to get out of bed (no celery juice necessary). 

      Equilibria
      Dynamic Roller Duo
      These genius little rollers are my secret weapon for getting out of bed in the morning or staying energized throughout the day. If I need a little more energy (like right before a big meeting or if I’m feeling an afternoon slump), I pull out the Energy Roller from my desk drawer for an instant boost. I also keep the Calming Roller by my bed to use before I sleep or whenever I’m feeling anxious or stressed. Massaging it into my temples or on pulse points can make a huge difference in my mood, thanks to 75mg of CBD per roller and essential oils. Both of these rollers work on a topical level to relieve pressure points, regulate mood, and ease topical discomfort. Trust me, you’re going to want both.
      Use code “theeverygirl” for 20% off your first order!

      14-Cup Coffee Maker
      If the only thing you look forward to when your alarm clock goes off is your first cup of coffee, this one’s for you. Whether you can’t function before you’ve had it or the first sip is the best part of your morning, coffee is a good reason to get out of bed. Try this programmable machine that you set to start brewing right before your alarm goes off, so there’s less time between the minute your eyes open and your very first sip of the day.

      Back Seam Skinny Pants
      Reality check: Of course you’re not going to want to get out of bed if you have to change from cozy PJs to stiff jeans or uncomfortable trousers. Whether you’re back in the office or still rocking workwear while working from home, these ankle pants are cozy enough to feel like loungewear but chic enough to pair with any button-up for even your most serious meeting days. Order a few pairs because they’re all you’re going to want to wear.

      Green Tablets
      TBH, while celery juice is still a practice I love, the ritual started feeling so boring because it just took a lot of work (I mean, homemade green juice every morning? I’m exhausted just thinking about it!). If you’re like me and love the feeling of taking care of your body but hate the effort it takes, I have the answer for you. 8Greens is an Everygirl editor favorite because of the delicious taste, amazing nutrients, and plant ingredients. Add to a cup of water and enjoy!

      Hair Dryer & Volumizer Hot Air Brush
      What’s more motivating to get out of bed than knowing you’re going to have a great hair day? Even if you don’t have time to fit in a full face mask or bubble bath in the morning (who does?), you can still take some time to pamper yourself by getting ready for your day. This hot air brush is not only easier and less steps than a full blow dry and curling routine, but you’ll also have that just-got-a-blowout look throughout the rest of your day. Now that’s worth waking up for.

      Youth To The People
      15% Vitamin C + Clean Caffeine Energy Serum
      Speaking of pampering yourself, if you don’t look forward to your morning skincare routine, it’s time to make some changes. This clean and sustainable serum contains a high concentration of vitamin C (hello, glow!), but it more importantly contains a clean caffeine to wake up and energize the face. Think of it like a cup of coffee for your skin (because it deserves coffee too!). Apply under a moisturizer and SPF for a skincare routine that will get you out of bed.

      Hamilton Beach
      Breakfast Sandwich Maker
      Let’s be real: The best part of mornings is breakfast. If you’re a smoothie-on-the-go kind of girl or have the same avocado toast every morning, no wonder your mornings are boring. You can DIY the breakfast sandwich of your dreams, thanks to one easy, simple step. Trust me, the smell of eggs, bacon, and english muffins alone will be enough to get you out of bed.

      Milk Frother
      One of the changes in my morning routine that has stuck is frothing my creamer. It sounds like such a simple step, but frothed milk immediately turns a cold cup of coffee into a decadent latte or delicious cappuccino. My coffee is no longer a necessity—it’s my favorite morning luxury.

      Le Moderne Wellness Journal
      Tired of the same boring planner and to-do lists? Same. When you sit down to write out your to-do list and create your schedule, make it a ritual you’ll look forward to instead of another mundane moment in your day. This wellness journal helps you track things like sleep, meals, and self-care, and it also gives you space to gratitude journal and record feelings for a practice that’s much more inspiring than “all-staff meeting at 1 p.m.” or “finish folding laundry.”

      Build Your Own Cozy Set
      Getting out of bed is often so hard because it also means getting out of your cozy, comfy pajamas. So what if your outfit for the day was even more cozy and comfy than your old camp T-shirt? If you’re working from home or lounging around the house on the weekends, lay out this dreamy set for an OOTD that will feel better than any pajamas you’ve ever had.

      Amazon | JALL
      Wake Up Light Sunrise Alarm
      If waking up feels more painful than actually getting out of bed, the fix might be as simple as changing your alarm clock. Forget the annoying ringers on your iPhone or sound machine. No matter when you wake up, you can wake up with the sun, thanks to this soothing and gentle light that mimics the sunrise to wake you up naturally and peacefully.

      Frank Body
      Original Coffee Scrub
      If you’re one of those people who don’t feel fully awake until you take a shower, make sure your shower routine is enough to get you excited for the mornings. PSA: Morning showers should not just be a quick shampoo. All it takes is a minute to pamper yourself from head to toe. This non-toxic scrub not only feels luxurious on the body, but it’s also made with coffee grounds so you can get your caffeine fix before you even brush your teeth.

      Magic Spoon
      Grain Free Cereal
      Think about when you were a kid. What was the one thing that got you out of bed before a long day of pop quizzes and multiplication? That’s right, Fruit Loops or Cap’n Crunch. Since you’re now a grown adult and know better than to call sugary cereal a nutritious meal, you can still get the excitement of a tasty bowl of cereal (that won’t give you a sugar crash) with to Magic Spoon. With clean ingredients, high protein, and no gluten, grains, soy, sugar alcohols, or anything artificial, your childhood favorite is better than ever.

      Laura Vanderkam
      What the Most Successful People Do Before Breakfast
      If all else fails and no breakfast, beauty product, or cozy clothing can get you excited about your mornings, look to inspo from the experts. From motivating morning routines to tips for waking up easier, this must-read will give you all the inspiration you need for how to make your mornings a little more exciting.

       

      6 Energizing Rituals I Tried to Upgrade My Morning Routine

      This post contains a sponsored inclusion of Equilibria, but all of the opinions within are those of The Everygirl editorial board. More

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      How to Achieve Body Acceptance and Self-Love, According to an Expert

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      Some of us want to get stronger, some of us want to eat healthier, and some of us want to get more sleep, but the one goal we all have in common is to feel more self-love. Self-love is not something that’s taught in school. In fact, we’re more likely taught how not to love ourselves and accept our bodies from friends, parents, and the media (more on that below). But thinking we’re not good enough or constantly trying to change the way our bodies look is stressful, destructive, and a complete waste of energy.
      Think about all the time and energy you spend obsessing about the way your body looks or not loving who you are. That time and energy could be spent on more important things like running successful companies, growing fulfilling relationships, and actually going through life feeling happy (imagine!). So how do we get out of the self-hate cycle and accept our bodies as they are? I turned to an expert for advice. 

      Dr. Adrienne Youdim is not your regular weight lost specialist—she’s a cool weight lost specialist. And by that, I mean she uses her expertise and practice to teach women how to achieve self-love and body acceptance first, knowing that true health can only begin when you love yourself. Dr. Youdim is an internist who specializes in weight loss and nutrition and served as the medical director of the Cedars-Sinai Center for Weight Loss before opening up her own private practice in Beverly Hills. Read: She’s seen a lot of patients who do not accept their body as it is.
      As if her long list of experience wasn’t enough, she’s also the author of the book Hungry For More, which connects the desire for weight loss with what we’re lacking emotionally. While she’s a weight loss expert on paper, she’s really a self-love expert because she knows that you cannot reach any health goal without it. Read on for her definition of body acceptance, where it comes from, and six tips that will help you achieve it. 

      Meet the expert
      Dr. Adrienne Youdim, MD, FACP
      An internist who specializes in medical weight loss and nutrition
      Dr. Youdim served as medical director of the Cedars-Sinai Weight Loss Center before opening her own practice in Beverly Hills. She wrote the book “Hungry For More,” an empowering memoir and how-to guide for women looking to reach their health goals and love their bodies.

      What does “body acceptance” even mean?
      We talk a lot about accepting your body and loving yourself, but what does that really mean? Does it mean looking at yourself in the mirror and thinking everything is perfect, or is it like any other romantic relationship where you feel unconditional love and respect? According to Dr. Youdim, body acceptance is different from self-love, but they both share an important factor. “Body acceptance and self-love are not the same, but they are both unconditional and are not dependent on outside factors,” she explained. “We can accept and love ourselves regardless of how we look, how much we weigh, what kind of car we drive, or how much money we make.”
      Another important PSA: Body acceptance and loving yourself does not mean that you don’t have goals or aren’t prioritizing self-improvement. Rather, you love and accept yourself so much that you know you deserve to reach your goals. “For example, you can want to lose weight, but body acceptance means that you still accept yourself for who you are in this moment. In fact, that acceptance makes it more likely that we will achieve our goals.” In other words, you don’t accept your body once when you reach certain health goals, you can reach health goals because you accept and love your body as it is right now.

      We talk a lot about accepting your body and loving yourself, but what does that really mean? Does it mean looking at yourself in the mirror and thinking everything is perfect, or is it like any other romantic relationship where you feel unconditional love and respect?

      Where do body insecurities come from?
      Raise your hand if you’ve ever had a “joking” conversation with your friends over which body part you hate most (Mean Girls style). I am certainly guilty. The sad truth is that body insecurities are so normal that it’s something we bond over with other women. If you’re the Cady Heron who can’t think of anything to dislike about yourself besides bad morning breath, you’re probably the outsider. When we grow up and assimilate to societal norms, we learn pretty quickly that hating our bodies is not only socially acceptable but expected. 
      “There is so much outside noise that affects how we see ourselves and particularly how we see our bodies,” Dr. Youdim explained. “Not only does social media, TV, and our culture at large dictate how we should look, but many of us are even affected by people we love. For example, a mom who struggles with body image may criticize her own body or engage in unhealthy weight loss strategies. Her words and actions are a form of role-modeing that sends a message to her children that a body needs to look a certain way in order to be acceptable.”
      Bottom line: Your body insecurities actually have nothing to do with your own body. They come from external pressure to look a certain way or feel a certain way about yourself. For that reason, no pant size, weight, or body shape is immune. But good news: There’s a way out. Read on for tips to accept your body and love yourself more. 

      Tips to improve self-love and achieve body acceptance:

      1. Start by being more aware
      “The first step to achieving self-acceptance is self-awareness,” Dr. Youdim suggested. Self-awareness means knowing what we are saying to ourselves and the messages we’re sending to our bodies. She also suggested distancing yourself from the negative thoughts. For example, if you find yourself hating your thighs or feeling like everyone is staring at your stomach, notice the thought and then look at it objectively. Ask yourself, Is this belief really true? Would a close friend or confidant tell me the same thing? Then, think like the opposite is true, like your thighs look amazing, your jeans fit perfectly, or everyone is staring because of how good you look. “Operate from a place of possibility,” Dr. Youdim advised. “Dare to imagine a different story and allow for that new narrative to stick. With time and practice, it will!”

      2. Know that self-love is a skill, not a circumstance
      Self-love doesn’t just happen to you once you reach a certain weight, promotion, or get in a relationship. Self-love is a state of mind you work on internally, not a factor that hits you from the inside. If you need some proof, even Dr. Youdim has had to overcome insecurities too. “I was just as critical of myself at size 2 as I was at size 10,” she explained. “Self-love is an inside job, and being overly critical, engaging in self-limiting beliefs, or not accepting our bodies can and will happen at any size.” For whoever needs to hear this: Yes, you can and should love yourself, regardless of “imperfections” you see in the mirror. Stop thinking that changing those imperfections will make you love yourself more and start cultivating self-love as you are now.

      Self-love is a state of mind you work on internally, not a factor that hits you from the inside

      3. Notice where your relationship with your body is physically manifesting
      And now where the tie between lack of self-acceptance and Dr. Youdim’s weight loss practice comes in: Your relationship to food has everything to do with your relationship to your body. “There is a physiologic reason why we can’t control ourselves when it comes to food,” she said. “When we are sad, unfulfilled, anxious, etc., we seek comfort and often turn to food for that comfort.” While a glass of wine or a tub of Ben & Jerry’s might feel temporarily comforting, it does not fix what is making us uncomfortable to begin with and, as Dr. Youdim said, does not address what we are truly hungry for. If you’re anxious or hateful when it comes to your body, those feelings manifest into uncomfortable feelings that then physiologically trigger food cravings. Your body is affected by negative emotions, including when you have negative emotions about your body. Start getting curious about cravings. Identify what you are truly hungry for and what would actually comfort the uncomfortable feeling. 

      4. Try intentional mindfulness and meditation 
      As for tangible practices we can add into our routines to cultivate more body acceptance, Dr. Youdim cited mindfulness, meditation, and journaling as being the most effective tools to improve our self-love. Since negative thoughts are typically automatic, being more mindful will allow you to catch yourself in these thoughts (read: self-awareness), and change thought patterns. As the mental health practice taking the world by storm, “studies show that we can foster greater self-acceptance through meditation,” Dr. Youdim said. Meditation in general can help with clarity, but try meditating with an affirmation like “I love myself” or “my body is healthy and powerful” to make it specific to body acceptance. And if meditating isn’t for you, journaling is also a powerful tool. “Writing is a gateway to awareness, self-healing, and transformative change. Gain awareness of thoughts and patterns, set intentions and goals, and offer yourself compassion and grace.”

      5. Remind yourself that you are not alone
      It may sound cheesy to say that you are not alone, but when we’re struggling with body image issues and lack of self-love, we often are overly focused on our own experience. For example, we’re thinking that everyone is judging us or that other people notice the insecurity like we do. In reality, no one thinks of you as critically as you think of yourself (duh!), and everyone is dealing with their own insecurities. Personally, when I start feeling overly insecure about the way I look, I take it as a sign that I’ve been too focused on myself and start checking in with friends or call my mom to see how she is. 
      “When we suffer, we imagine that we are the only one,” Dr. Youdim agreed. “Being human means being imperfect. A sense of common humanity can make you feel differently about negative beliefs you have about yourself. Remind yourself that you are not the only one suffering or experiencing insecurities.” When you’re focused on your body, remind yourself that you are not alone. Remember that no one is perfect and everyone has their own insecurities. And then, shift your focus to loving and taking care of other people; it will translate into loving and taking care of yourself. 

      6. Practice self-kindness (not self-judgment)
      The last thing you should do when noticing your insecurities and negative thoughts is to add even more insecurities and negative thoughts on top of that. Don’t be angry at yourself every time you notice a negative thought come up. Instead, practice self-kindness as much as possible. Look into your reactions when you’re feeling inadequate or insecure: Do you feel compassionate and understanding, or are you criticizing? Dr. Youdim suggested thinking of a negative belief you have about yourself. Do you think you’re bad at your job, aren’t likable, or aren’t as attractive as someone else? Now think about how to reframe this belief with an attitude of kindness. How would your best friend, mom, or whoever is kindest to you reframe this thought? Even if you don’t believe the kinder version of the thought, after enough practice, you eventually will. 

      5 Things My Therapist Taught Me About Self-Love More

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      Beyoncé Has Insomnia: Here Are 7 Expert-Backed Tips To Help if You Have Trouble Sleeping Too

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      I don’t know if you’re as up-to-date on Beyoncé news as I (always) am, but recently, the only news alert I’ve been getting is that Beyoncé has insomnia, a common sleep disorder in which you experience persistent problems falling and staying asleep. The original source: the September issue of Harper’s Bazaar, in which Queen Bey graced us on the cover and with a headline-making quote in the interview that stated, “I’ve personally struggled with insomnia from touring for more than half of my life.” While I’m not surprised that Beyonce’s health habits became news-worthy across platforms like People, Insider, and Yahoo! News (I mean, when she mentioned she was vegan, the whole world gave up dairy), I was surprised how many people resonated with not getting enough sleep.
      According to The Sleep Foundation, as many as 30 percent of adults (and up to 48 percent of older adults) struggle with chronic insomnia. Moreover, women are 40 percent more likely to experience insomnia in their lifetime than men (*eye roll* as if we didn’t already have enough to deal with. I bet Jay-Z is sleeping soundly!). Sleeping troubles are so common that the CDC even declared sleep disorders a public health epidemic. Basically, Beyoncé is just like us! Since lack of sleep is one of the most common health issues out there, we definitely need to be talking about it more.
      I grilled sleep experts for all the info on how to identify insomnia as well as their best tips and tricks to relieve it and help you get a good night’s sleep. Even if the cause of your sleep troubles does not have to do with a demanding tour schedule à la Beyoncé, read on for a guide to insomnia and expert-backed tips on getting the best sleep of your life. 

      In this article

      What is insomnia?
      Insomnia can have many definitions. For one, the word can be used as a name to mean any kind of sleep troubles that have to do with your body not getting the quality sleep it needs. “Insomnia can present itself in various forms,” explained Dr. Cassandra Aasmundsen-Fry Psy.D, a licensed clinical psychologist and founder of MindWell. “It can look like trouble falling asleep, staying asleep, frequent waking, or waking up too early. Often, it’s a combination all of these.” 
      Another definition is a diagnosis: insomnia disorder. Dr. Allison Siebern PhD, CBSM, a clinical psychologist who is certified in behavioral sleep medicine by the American Board of Sleep Medicine and the head sleep science advisor for Proper, explained that insomnia symptoms are when someone struggles to fall asleep or stay asleep periodically, which most people go through at different periods in their lives. Insomnia disorder has specific clinical criteria that health care professionals use to diagnose. Insomnia disorder is typically chronic, meaning a patient experiences insomnia symptoms consistently.
      “The criteria of insomnia disorder versus insomnia symptoms include difficulties getting to sleep and/or staying asleep at least three nights a week for at least three months, or if this sleep disruption leads to distress or impairment,” she explained. Dr. Siebern also pointed out that a medication, substance, or illness might be the cause of difficulty falling or staying asleep, which is not technically defined as insomnia disorder and should be identified and worked through with your doctor. 

      How do you know if you have insomnia?
      “Insomnia” sounds like a big word, but insomnia symptoms can be used to describe not being able to fall asleep or if you wake up throughout the night and can’t fall back asleep. “You have insomnia if you have been struggling to fall or stay asleep or are waking earlier than intended,” Dr. Aasmundsen-Fry said. You also might experience symptoms throughout the day that are caused by not getting enough sleep like chronic fatigue, difficulty concentrating, irritability, and physical symptoms like headaches. Everyone might experience bouts of sleeplessness here and there, but consult a doctor if you have trouble sleeping for more than three months.  
      Not sure what “normal” falling asleep looks like? Not sure if waking up from a bad dream or a need to pee falls under the insomnia category? “An adult should first fall asleep within 10-20 minutes,” explained Dr. Carleara Weiss, Ph.D., MS, RN. “If you do wake up in the middle of the night, it should be short (no more than 30 minutes).” Another factor that can signal insomnia is how you feel when you wake up. “If you don’t feel well-rested when you wake up, it might be a sign of poor sleep quality and insomnia,” Dr. Weiss said.
      If it takes you longer than 20 minutes to fall asleep, you consistently wake up for 30+ minutes throughout the night, or you feel exhausted even after seven to eight hours of sleep, talk to your doctor about sleep disorders or possible causes. For the occasional bout of insomnia symptoms or while you’re working with your doctor, read on for expert-backed tips to help you sleep better. 

      Tips to help with insomnia:

      1. Don’t have caffeine after noon
      Bad news: Caffeine could be disrupting your sleep. It varies based on how caffeine is metabolized in the body. Some people can have an espresso shot at 5 p.m. and sleep like a baby, while some people cannot even have a cup at 9 a.m. without feeling the effects at night. If you’re not sure which camp you fall into, Dr. Aasmundsen-Fry recommended stopping your caffeine intake after noon as a good rule of thumb. Yes, that might mean kissing your 2 p.m. Americano goodbye (sigh), but caffeine is in more than just coffee. Everything from soda to pre-workout supplements to green tea to chocolate can contain caffeine, so check the nutrition labels if your body is struggling to sleep at night.

      2. Limit screen time in the evenings
      More bad news if Netflix is your go-to bedtime ritual (guilty) or your only time to catch up on Bachelor in Paradise is late at night: “The light from electronic devices (TV, tablets, laptops, and cellphones) have a negative impact on the natural production of melatonin, which impacts your body’s ability to sleep,” Dr. Weiss said. “Screens are both stimulating and can be a source of stress and tension,” agreed Dr. Aasmundsen-Fry. Yes, that means turning off Hulu and having a designated work cut-off time before bedtime, but it also means that if you do wake up in the middle of the night, don’t start scrolling on your phone in an effort to lull your body back to sleep. If you’re feeling restless or anxious when you wake up, turn on a dim light to read something relaxing or get out of bed altogether (more on that below). 

      3. Be consistent in your sleep schedule
      If you’re sleeping in until noon on weekends or pulling an all-nighter once a week, your body is probably struggling to identify when it’s supposed to be asleep and when it’s supposed to be awake. Dr. Ruth Varkovitzky, a clinical psychologist specializing in treating sleep disorders, recommended being as consistent with your sleep schedule as possible. “Wake up at the same time every day (yes, even on the weekend!) and try to avoid napping, which breaks up sleep and takes away from the consolidated sleep span we need,” she said. Unlike bad boys, sleep works best when it’s consistent, so aim to fall asleep and wake up within the same hour every day. Oh, and if you’re prone to naps, try to avoid falling asleep during the day and get to bed earlier at night if you’re feeling tired. 

      4. Prioritize stress relief
      Many experts I talked to explained that stress is the most common cause of insomnia, probably because most of us deal with stress on a regular basis (curse you, work deadlines!). “When the body is on high alert throughout the day, it can be hard to fall asleep at night,” Dr. Siebern said. “It’s especially problematic because lack of sleep due to insomnia can affect your ability to cope with demanding situations, causing even more stress,” agreed Dr. Li Åslund, PhD, a sleep expert at Sleep Cycle. “Then, we stress about not getting enough sleep, which makes it even harder to sleep and forms a vicious cycle.” In other words, your stress about not getting enough sleep is stopping you from getting enough sleep. 
      In general, work on stress relief throughout the day and make sure to have routines in place to help manage stress, like meditation, taking regular breaks, or therapy for a long-term solution. Especially if you work from home, set boundaries to transition out of your workday so as to not bring stressors into your night. Allow your body and mind to calm down by giving yourself a cut-off time, changing clothes, or having a ritual like lighting a candle to signify the workday is over. 

      5. Use your bed only for sleep and sex
      As a general rule of thumb: The bed is only for sleep and sex (sex is important for sleep too, FYI). Watching TV, working on your laptop, having a snack, or even scrolling through Instagram can negatively impact your sleep at night. If your bed is just for sleep (or, you know, sex), the mind understands that getting in bed means it’s time to fall asleep. But if you work, watch TV, or even fight with your partner while in bed, the mind will associate your sleep space with other activities (including high-stress ones).
      Make your bed a sacred space so that when you crawl into it at night, your mind and body know what to do. Besides just the normal no-no’s like watching TV or working on your laptop, look into your pre-bedtime rituals. For example, reading before bed is a great way to relax the mind, but a career-related book could spark work anxiety, or a thrilling novel could be overstimulating. Consider reading on the chair in your bedroom until you’re tired enough to get in bed or reading something relaxing. When it comes to waking up in the middle of the night, Dr. Aasmundsen-Fry recommended getting out of bed if you can’t fall back asleep in 20 minutes and doing something else until you feel tired. “Your brain needs to know that the bed is not for other activities and to learn to associate it with sleep,” she said. 

      6. Try essential oils
      PSA:Aan oil diffuser on your nightstand is not just for decoration or making your bedroom smell good. Essential oils can be a powerful tool to help the body relax and fall asleep. “When I see patients who are suffering from insomnia, my biggest hack is essential oils,” said Dr. Peter Bailey MD, a family practice physician and expert contributor for Test Prep Insight. Dr. Bailey recommended lavender oil, which helps relieve insomnia and anxiety by promoting through relaxation. “When diffusing, aromatic therapy provided by lavender oil can even help to stimulate the release of melatonin, which makes you sleepy.” Try diffusing essential oils through a diffuser or using a pillow spray with lavender oil. 

      7. Get to know what does (and doesn’t) work for you
      While these tips may help alleviate some of the common causes of insomnia, every body is different, and your causes and solutions for insomnia will likely be different from anyone else’s. Whether you’re affected by a demanded tour schedule like Beyoncé or that 10 a.m. espresso shot is affecting your body more than you realize, insomnia looks and feels different to everyone. “There is not a one-size-fits-all solution, as everyone’s sleep situation varies,” explained Dr. Siebern. Start by observing what might not be working for you: What does your pre-bedtime routine look like? Are you working on stress management as much as you could be? Is an afternoon nap chipping away at your sleep, or is a glass of wine at night leading to sleep disruption? Bottom line: Do whatever you need to do to get a good night’s sleep, including working with a doctor or psychologist to find a solution. 

      20 Bedtime Essentials To Make Sure You Get the Most From Your Sleep More

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      7 Changes to Make to Boost Your Mood This Fall

      by

      Important PSA: Your body needs different things in different seasons. When it comes to a mood boost, a day at the beach, a new pair of sandals, or a pitcher of spicy margaritas with the girls will not do the trick in September or October like it did in July—what works in the summer might not make you happy in the fall. Also, boosting your mood is not always as simple as buying a PSL or a cute pair of boots. It’s important to adapt your entire self-care routine to keep you as happy and healthy as possible as the seasons change.
      Happiness is the most important part of health to prioritize, so I’m bringing you seven changes to start making now in order to keep your mood boosted as much as possible through the autumn months. Read on for how to transform your mental health routine from summer to fall and get ready for your happiest autumn ever. 

      1. Add nature to your routine and focus on your senses
      You already know that getting outside is good for you (we’re meant to be in nature), and that includes being good for your mood too. Especially as the leaves start changing, getting outdoors is not only a healthy practice but also an enjoyable one: The views are unbeatable and the weather is perfect (no more coming home drenched in sweat like in the summer months). While getting outside in any way is good for you, consider leaving the AirPods at home and take in the sounds of nature instead. Research has shown that our moods are affected by what we take in through our senses—what we hear, smell, taste, see, and touch can affect us emotionally. Be mindful not only of what you see but also what you hear, smell, and feel too: crunching leaves, birds chirping, and that fresh woodsy scent. Try a sensory walk, hike, or bike ride for an immediate mood boost. 

      2. Set a new goal
      Hot take: Fall resolutions are better than New Year’s resolutions. Remember when you were a kid and fall meant new school supplies and a totally different class? Or maybe you remember heading back to college with new goals for meeting new friends, acing your classes, or just visiting the ice cream bar at the cafeteria a little less frequently. Even if fall doesn’t mean a new school year anymore, you can still recreate the sense of newness and promise. Reflect on who you want to be this year and what you need to do to achieve it. Make sure to get specific: Meditating for five minutes every day or cooking every night of the workweek will be much more achievable than just meditating or cooking more often. Working toward something can help boost your mood in the short term, while achieving goals that are important to you can help make you happier in the long run. 

      3. Adapt your exercise routine
      So the weather is changing, you’re switching from iced coffee to PSLs, and you have way less energy than you did in the summertime? Instead of fighting the changes in the season and forcing your butt to the gym, adapt your workout routine to how your body feels. One of the best reasons to work out is to boost your mood, so if your workouts are leaving you feeling drained, unmotivated, or bored, change it up. While going on a run or attending a high-energy cardio class might have been fun and motivating during sunny days, you might see these types of exercise as a dreaded chore instead of something that feels enjoyable. Swap them for going on long walks to enjoy the changing weather (see point #1) or slow yoga flows if your body is craving relaxing movement. Yes, exercise in general serves as a major mood boost, but it should be exercise that feels good to you. Ask your body what it wants and adjust your workout routine accordingly. 

      4. Be more mindful of getting sunshine
      Whether you deal with Seasonal Affective Disorder or just feel more lethargic and bummed in colder months, our moods often change starting in autumn for a reason. A big cause of seasonal mood changes has to do with lack of sunlight. According to Harvard Health Publishing, less sunlight during colder months can throw off your circadian rhythm, which causes the brain to release less serotonin (the happy hormone). Many of us live in colder climates with cloudier days and spend more time indoors starting in the fall, so we need to actively work on getting in sunshine to keep our moods boosted.
      Since sunshine is effortless in the summer (hello, rooftop bars!), intentionally add in more sunshine to your wellness routine this season. Grab a sweater and drink your morning coffee on a patio or balcony, go on more walks instead of working out at the gym, or consider a light therapy lamp if your area gets really gloomy. If you are experiencing Seasonal Affective Disorder or a drastic change in mood or motivation, it’s important to seek therapy. 

      5. Adjust your home environment 
      Speaking of changes in weather, colder temperatures mean you’ll spend more nights in and more days cooped up indoors. More time at home can mean more restlessness or boredom throughout the season, which, of course, is a major mood buster. To avoid feeling restless or bored, adjust your home environment for the season. Scatter cozy essentials throughout your home (we stan luxurious throw blankets), avoid clutter as much as possible and keep your home tidy (clutter can cause stress), and indulge in your senses with textured accents, rich scents (looking at you, pumpkin spice candles!), and fall-inspired music playing on repeat. Turning your home into a cozy oasis will make you excited to stay at home instead of dreading it.  

      6. Eat what your body craves
      Just like you might need to adapt your exercise routine as the season changes, you also might need to change what you eat. Healthy eating during the summer months seems easier because we’re craving lighter, colder foods like smoothies and salads. But as the weather changes, you shouldn’t force yourself to eat smoothies and salads if you’re not in the mood. Instead, eat what your body is craving. Switch to warm, grounding foods like stews or soups and utilize healthy flavors of the season like pumpkin, cinnamon, and apples. In other words, you can still get in your fruits and veggies while eating the way your body wants to eat when the temperatures drop. You’ll experience more pleasure from your meals if you don’t force yourself to eat bland foods that don’t satisfy you (I’m ready to break up with salads starting Sept. 1). And when you eat based on what’s most satisfying? Instant mood boost. 

      7. Schedule something to look forward to
      Fall can be a weird time because we’re past the fun of summer vacations but not yet in the magic of the holiday season. Any period of time when we don’t have anything to look forward to can feel lackluster, unmotivating, and just plain boring. To keep your mood high through the season, schedule activities that you would actually enjoy to have something to look forward to. Whether it’s taking a camping trip for a weekend, scheduling apple picking with your best friends on a random Saturday, or even planning a mental health day in advance to take the day off and read the book you’ve been dying to get to, physically planning and scheduling exciting events in your calendar will help keep your mood boosted. 

      These tips are intended for general boost in mood, not to treat anxiety or depression. If you think you may be experiencing anxiety, depression, or Seasonal Affective Disorder, it’s important to reach out and get help. See your doctor, get in contact with a therapist, and/or talk to a close friend or family member. 

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      Hangxiety Is No Joke—Here Are 5 Ways I Deal With It

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      We’ve all been there: You wake up with a pounding headache, mascara smudged on your pillow, and a bad case of hangxiety, fully regretting that extra cocktail you ordered last night. For some, physical symptoms are the extent of a hangover, but for others (myself included), alcohol can have negative effects on your mind too. These effects often come in the form of rethinking everything you said or did the night before, worrying all your friends are mad at you, or just that general sinking feeling of dread over nothing in particular.
      Experts have recently coined the term “hangxiety” to explain these alcohol-induced feelings. According to SELF Magazine, hangxiety occurs when alcohol interrupts our neurotransmitters and the body is trying to regulate inhibitory and stimulatory systems. It’s also more likely to affect those with existing anxiety symptoms (*raises hand*). I know I’m definitely not alone in feeling this way when I indulge in a couple of glasses of Sauv Blanc, so I’m sharing a few tips I learned that help me cope with my hangxiety and will maybe help you. Read on for five ways I deal with a little bit of anxiety after drinking.  

      1. Journal
      As someone who deals with generalized anxiety on a daily basis, I often use journaling as a technique to organize my thoughts and calm my nervous mind. When I wake up feeling hangxious, my mind is usually racing with negative thoughts or worries. Rather than keeping those thoughts inside, I like to write them down as a form of self-therapy. That way, I can determine if my thoughts are grounded in reality or if it’s just my anxiety playing tricks on me. This is also helpful to look back on later if my hangxiety begins to flare up because I can remind myself that I’ve already worked through those worries and don’t need to dwell on them anymore. If you find yourself experiencing negative thoughts or worries regularly, consider speaking with a therapist. 

      2. Drink water
      This probably goes without saying, but hydration is key. During a night out, I tend to skimp on my water intake, so the next day, I’m typically not physically feeling my best either. It’s hard for me to get out of a negative headspace if I’m also dealing with a headache, so I focus on hydrating throughout the day. In addition to its health benefits, taking time to drink water is also a way of practicing self-care, which can help boost my mood when I’m feeling low. Another key tip: Try to stay hydrated while drinking alcohol instead of just the day after.  

      3. Move your body
      Working out isn’t high on my list of interests after a late night out, but making it part of my hangxiety routine has been a game-changer. Similar to drinking water, working out helps me establish a mind-body connection and assists the body’s natural detoxification process (which feels especially important the day after a couple spicy margaritas, you know?). I don’t always enjoy a hungover sweat sesh in the moment, but even something simple like a short walk leaves me feeling empowered and proud of myself for putting in the work. Exercise also releases endorphins, and endorphins make you happy. 

      4. Shower
      Maybe it’s the water sign in me (shoutout to all my fellow Pisces!), but I firmly believe there’s nothing a good shower can’t fix. It’s hard to feel good about yourself mentally when you’re not feeling great physically, so I find it helpful to remove any residual makeup off my face (looking at you, mascara smudges), wash the dry shampoo and hairspray out of my hair, and start the day fresh. Taking this time for myself serves as a gentle reminder that I am worthy of feeling good in my body. For bonus self-care points, click here to make your shower routine more luxurious. 

      5. Do something productive
      During hangovers past, I used to wallow in bed, eat Mcdonald’s breakfast, and feel sorry for myself (no judgment if this works for you!). But I’ve learned that getting up and doing something productive actually makes me feel better. Whether it’s something small like planning out the week ahead or a larger task like cleaning the house, I feel good about myself after I’ve accomplished something on my to-do list. It makes the worries about the night before seem a lot less important. While these tips work for me, it’s important to note that alcohol and anxiety affect everyone differently. There’s no one-size-fits-all answer for how to take care of your mental health, but doing what feels best for your body is a good place to start. 

      While this article is referring to common effects of short-term drinking, there’s a correlation between anxiety disorder and alcohol abuse, according to the American Addiction Center. If you are struggling with substance abuse, call the SAMHSA National Helpline at 1-800-662-4357 for assistance. 

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      14 Ways to Feel Better When You’re Stuck in a Rut

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      What do weddings, vacations, and job promotions have in common? They all evoke celebration. There’s nothing like the thrill every time we have an exciting event or life update. But when exciting things aren’t happening, life can seem rather, well, dull. Maybe you already went on your big vacation for the year, don’t have any weddings this season, or are feeling pretty meh in your career. Every day is filled with errands to run, bills to pay, and chores to do, and it doesn’t feel like there’s much to celebrate besides making it to Friday every week. Even if you are working towards exciting goals, we all have those stuck-in-a-rut periods. Let’s face it: normal doesn’t exactly give you butterflies. But that doesn’t mean we shouldn’t enjoy life and make the most of even “normal” days. Read on for how to get out of a rut and get excited when you don’t have much going on.

      1. Do something different
      Is even your “off-time” or “fun days” spent in the same routine? Maybe you binge Netflix every evening or go to the same bar every Saturday. The truth is that nothing will feel different until you do something different. Switch up your routine by spending your off-time more intentionally. Read a new book in your evenings, take a walk on a route you’ve never been on, or try a new restaurant on your night out. When there’s nothing new going on in your life, make something new. 

      2. Channel your most fierce self
      Flip through any fashion magazine and you’ll likely find a celeb or two sashaying through the airport or grocery shopping while still looking fabulous. Besides the fact that wearing stilettos while traveling is utterly wild, we can take some inspo from being #extra. Even if you have nowhere to go, put in some extra effort to channel your most fierce self: throw on your best OOTD, do your favorite hairstyle, or perfect a killer cat-eye flick, even if it’s a casual lunch with your BFF or picking up dry cleaning. 

      3. Practice mindfulness
      When we feel “stuck in a rut,” we’re usually responding to what we thought would or should happen. We feel disappointed in the moment because we’re missing out on what we thought should be happening (like feeling bored in your career just because you thought you’d have a promotion by now). Use mindfulness to stay in the moment and accept the present, rather than thinking of the past or what could’ve been.

      4. Move your body
      When you’re feeling blah, a workout might just be what the doctor ordered (literally). Exercise can help boost your mood, but can also change the way you see about yourself. I love to run and listen to something inspirational while pushing myself. If I’m a little grumpy at the beginning of my run, I’ll almost always end get into a good mood by the end of it.

      5. Use self-talk
      When we don’t get what we want, it’s easy to reinforce negative thoughts and emotions. One bad day can easily spiral into bad weeks or bad months because the mind gets into habits. Many of us are flooded with negative thoughts before we even step out of bed, and don’t even recognize it because we are so used to thinking that way. Pay attention to the messages you’re telling yourself, and replace negative thoughts with something a little healthier and more optimistic. You may be surprised by how your mood improves.

      6. Give what you think you are lacking
      If you’re feeling particularly negative, try giving someone whatever it is that you think you need, whether it be advice, attention, or a kind gesture. When you feel lack of something, whether it’s excitement, joy, love, or time, giving it to someone else will show you how much of it you actually have. Spoiler alert: be prepared to feel wowed by the good vibes that come with spending your time and energy on someone else. 

      7. Search for (any) jobs
      The other day I was perusing the web and came across a few job openings that looked interesting but were nowhere near my current industry. I compared my skills to the job requirements and thought about what experience I would need to gain to get the jobs that excited me the most. It gave me renewed insight into what I really want to do the skills I need to do it. So if you’re feeling in a career rut, a job search may invigorate you with a new direction or excitement to land your dream job.

      8. Practice gratitude
      When you’re in a rut, it takes a bit of effort to move through bad moods with a healthy dose of self-encouragement. But when you focus on what you are grateful for, you show yourself that you don’t need special events in order to feel happy, and your ability to thrive isn’t dependent upon your circumstances.

      9. Read
      Reading is the next best thing to actually taking a vacation. Think about it: you can be transported to another world or time period in a matter of seconds and without spending a lot of money. Reading about a totally different world than your own reality will give you distance and an opportunity to gain a new perspective. You may also find some teachable moments you can use to manage your own stress. If you’re feeling bored, read a book that takes place in a totally different country or time zone, or if you’re feeling uninspired, read a book that will boost your mood. 

      10. Journal
      You probably already know that journaling can be therapeutic. When you journal, you allow yourself to get all disappointments, failures, regrets, or worries out of your head and onto paper. At the same time, you can also use journaling to focus on joys, accomplishments, wins, and goals. Journal depending on what you think you need. For example, if you feel like you have a lot of emotions and stressors built up, let it all out on paper. If you’re realizing that you’re being a little extra negative, journal about the things you have to be grateful for. You can also track changes and progress made by seeing how your journaling changes day-to-day. 

      11. Change up your home
      Our home environment can reflect our emotional state. If you’re feeling uninspired in your life, your home probably shows it. But on the other hand, changing your environment can affect your overall outlook on life. Small changes in your space like moving a chair to another corner, placing your couch in a different direction, or adding a new piece of art can make any room feel totally different. The change of environment can help you change perspective, find more motivation, or find a new routine. Rearranging a room or switching up your furniture placement will feel like a change in your environment (always good for getting out of a rut!) and might even help you see things differently. 

      12. Learn something new
      They say if you aren’t learning, you aren’t growing. Sometimes, we get stuck in a rut because we don’t feel like we’re growing or that we’re getting any closer to achieving what we want out of life. So the easiest answer is to do something to get what you want out of life. Knowledge is power, and learning something new will not only make you feel more inspired, but might actually help you feel closer to your goals. Whether or not it’s directly related to your career, side hustle, or hobby, take a class that sounds interesting, dive into an educational book, or spend time looking up how-to videos on Youtube (there’s a lot you can learn!). 

      13. Clean out your closet
      Just like your home, your closet can be a great indicator of how you feel emotionally. Too many clothes, too few clothes, clothes we’ll never wear, clothes we can’t find because they’re burried in piles—you name it, it has meaning. You know the saying, “dress for the job you want, not the job you have?” What we wear can change what we think about ourselves, and what we think about ourselves changes everything from our emotions to our actions. When we have an overcrowded closet or a wardrobe that does not support our best selves, it’s another example of holding ourselves back from the life we truly want. Give away the clothes that don’t bring out the best in you or that you don’t love, and make room for new clothes that will allow you to dress for the life you want. 

      14. Romanticize the mundane
      Getting out of a rut is easier said than done. But often, all it takes to feel like we’re in a period of time worth celebrating is to find things to celebrate. Even if don’t have any exciting events in the near future, feel stuck in your career, or are bored of the same old routine, you can find little wins to celebrate and little moments to appreciate. For example, make yourself your favorite meal for a random lunch, just because it’s Tuesday, or stop for ice cream on the way home from work, just because you want to. Celebrate folding an entire load of laundry by throwing yourself a dance party or have your best friend over for wine night to celebrate the compliment you got from your boss. The more you romanticize the mundane by finding the “special” in the ordinary, you’ll learn that you can create your own happiness while still striving to achieve goals. 

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      The Self-Care Activity You Should Try, Based On Your Zodiac Sign

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      Constructing a self-care routine that makes you feel good and empowers you to live your best life is all about finding activities that you enjoy and boost your mood. So if you’re tired of the same old face masks or bubble bath self-care routine, it’s time to switch things up. We look to the stars to tell us how to spend our time and even what career moves to make, so why not look to them to see what self-care activity we should be trying? We’ve got you covered. Read on for the activity you should add to your self-care toolkit based on your zodiac sign. 

      Get physical
      If your Sun is in Aries, you likely thrive in challenging situations and competitions; this is when you feel most alive. If you feel bogged down by emotions, try getting some movement in and releasing those feelings with some type of physical activity. Hit the gym, take a kickboxing class, train for a marathon—do something that involves challenging yourself and moving your body (Psst, want to know which type of workout is best for Aries? Click here).

      Pamper yourself
      Taureans are highly connected to the physical world and love the luxurious. You are immensely aware of your body and have a deep appreciation for sensual pleasures. You find comfort in the tangible and are all about enjoying the pleasures of life. Book or give yourself a mani-pedi, splurge on a full spa day, or DIY spa treatments at home. No matter how you treat yourself, make sure you feel pampered. 

      Learn something new
      Geminis are highly curious and like to collect new information. They also need to recognize and nourish both their introverted and extroverted sides, so self-care for Geminis means having equal time alone and with others. Try researching a new subject, taking a class, or watching an exciting documentary to spark your curiosity, then discussing your thoughts and new findings with a friend or family member. You can also join a book club to have some alone time reading to recharge, and then come together as a group to care for your extroverted side and discuss. 

      Try therapy or journaling
      As a Cancer, comforting loved ones is what fulfills you most. You love to take care of other people and help with their problems. However, as a natural empath, you tend to take on those problems and prioritize your own needs last. The best way you can care for yourself is spending time to mentally and emotionally work on you. Schedule some time with a therapist to talk about your feelings (it will be a much-needed change from listening to everyone else’s!) or try journaling to reflect on your needs and get any negative emotions out on paper. 

      Create something
      Whether they like it or not, Leos are born stars who need to shine. To care for your truest self, tap into your creative side and then share it with the world. Of course, getting involved in your local play or impressing the crowd at karaoke night will give you a rush from all the applause, but you can also try starting a blog or taking creative photos for friends and family. The attention-seeking part of you will feel nurtured and loved through sharing your work with other people, and your creative side will feel fulfilled. Leos, don’t dull your sparkle—you feel best when you shine. 

      Declutter your home
      Virgos, you often feel the need to be perfect and need a reminder that perfection isn’t possible (or enjoyable). However, a clean home can help you feel more in control of your entire life and helps you feel more centered in your environment. Instead of focusing on how to make your home “perfect,” identify where you can use your decluttering skills to purify and organize to make your life simpler instead of putting more pressure on yourself. BTW, decluttering your mind counts too. 

      Make a list of positive affirmations
      Libras like to keep the peace and feel most fulfilled when they’re well-liked. While your ability to bring harmony and prioritize other people’s feelings is admirable, it often means you forget about your own needs and maybe focus more on being liked than being happy. To revert your attention back to your happiness instead of the happiness of other people, make a list of go-to affirmations to recite daily or go-to when you need a little extra support.

      Schedule alone time
      Although they may not reveal their emotions to other people, Scorpios can have intense emotions very easily. To care for yourself, it is essential for Scorpios to release your feelings safely so you don’t have built-up resentment or emotions you haven’t let out. Scorpios enjoy privacy, so self-care is about retreating from people and doing whatever makes you feel safe. Make sure you have “off-time” to not only recharge, but also to release any built-up emotions through meditation, journaling, or even just taking a nap. Schedule it into your calendar and make alone time intentional every day. 

      Try something new
      It should come as no surprise that these fire signs feel most alive when they’re on an. A Sagittarius feels most nourished and fulfilled when exploring something new, so it’s important to continuously try things and be exposed to new experiences to feel your best. Let your intuition guide you and try that activity you’ve been dying to try or maybe even the one you never thought you would do. Take a cooking class, book a solo trip, find a new hobby, explore a new city, or read a totally different genre. You’ll be surprised to find how invigorated it makes you feel. 

      Take more breaks
      Capricorns, you’re probably only reading this article because everything on your to-do list has been finished. With your Sun in Capricorn, you tend to make sure every item on your to-do list has been completed before making time for self-care or even for fun. Nourishing your mind and body doesn’t come easy to you. In fact, you might even see it as a reward, not as a necessity. Taking breaks (and learning to be OK with taking breaks) is the best thing you can do to care for yourself. So if you must, add “relax and do nothing” to your to-do list, and then make sure you do it. 

      Volunteer 
      As the most detached of all signs, Aquariuses don’t show or talk about emotions very often. They don’t like to dwell on negative feelings and care about finding solutions more than focusing on the problem. If you don’t feel inclined to self-reflect through journaling or meditation, care for yourself through caring for others instead. Find a project you care about, and then raise money or donate your time to help. You’ll feel good helping a good cause and will feel recharged when you’re putting your time and effort to good use. 

      Do something creative
      Unlike Aquarius, Pisces are very comfortable discussing their emotions and feelings. You’re incredibly intuitive, empathetic, and can often take on other people’s problems and feel them yourself. Because of your dominant empathy, you probably feel the need to escape quite often, so channel these emotions into healthy forms of escapism. You thrive when you use your creativity and feel your best when you are able to work your imagination. To you, art is like meditation. Try painting, creating music, or writing fiction to soothe your mind and get out of your current reality for a little bit. 

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      7 Healthy Eating Hacks Hilary Duff’s Nutrition Coach Swears By

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      It’s 2002. You just got home from school, so you grab a Push Pop from the cabinet and turn on the TV because Lizzie McGuire is on. Life is good. 19 years later, Hilary Duff is still an icon. Maybe we no longer look to her for boy advice (Ethan Craft, you’re so 2001) or how to artfully apply 18 butterfly clips to your hair, but we can look to her for lots of other inspiration: motherhood, chic fashion, and #fitspo (let’s be honest, she looks better now than when she was a teenager). 
      A key piece of the latter (besides undoubtedly killer genes) is Erik Young, a celebrity nutrition coach. Duff swears by Young for keeping her healthy while still enjoying bread, chocolate, and wine. Yes, you read that right. Celebrities are just like us! With other celeb clientele (including the Molly Sims), Young is basically Hollywood’s best kept secret. I knew I had to grill him for all of his best health tips (and where, oh where, does the bread, chocolate, and pasta fit in?). Read on for seven healthy eating hacks that this celebrity nutrition coach swears by for a healthy diet that still includes all your favorite foods. Now that is what dreams are made of. 

      Meet the expert
      Erik Young
      Celebrity Nutrition Coach
      Erik Young is a NASM-certified personal trainer, macro nutritionist, and celebrity nutrition coach as well as owner of The Body Shop, a personal training + nutrition coaching service based in Arizona.

      1. Healthy eating should be flexible
      Young is called the flexible nutrition coach for a reason. While he’s a fan of the 80/20 rule (80 percent of the foods you eat are nutritious, whole foods, while 20 percent is food that is “just for fun”), he knows that there’s room for the foods you love, even in a nutritious diet. “With a flexible dieting approach, you can enjoy foods you don’t think you would normally be able to when trying to make changes in your body,” he explained. Young’s approach is to give clients exact macronutrient percentages and calorie goals based on each individual’s body composition, current diet, and health goals. That means that there’s room to adjust those macro percentages and calorie goals based on the indulgences and meals you love. As Young says, “Track your macros, eat what you want, and enjoy life.”

      2. Knowledge is power
      PSA, you can’t just “start on a diet” one day and hope for the best. Knowing what you’re currently eating, lifestyle habits, and the food you gravitate toward is crucial for success. “I start off by getting a three-day food journal so I can get an idea of what clients are eating and how much they are eating,” Young explained. Try tracking what you eat for a few days. Make a list of your meals and snacks, or even take pictures on your phone. You’ll start to see patterns where cravings come up, what foods or flavors you love, and what you’re actually eating (versus what you think you’re eating). The idea here is not to judge but to get curious. Self-awareness is the key to health in every area, so figuring out where you are and what you’re eating is crucial for knowing the next steps. 

      3. Meal prep
      Unfortunately for you meal prep haters, prepping in advance is key to keeping up a healthy diet. “Most of us don’t have a lot of time during the week, so it’s almost impossible to cook three meals a day every day,” Young said. “You will definitely set yourself up for a successful week if you already have food made.” As for what and how to prep? You bet I asked for all the details! Young recommended keeping it simple by prepping a carbohydrate, a protein, and some veggies. He likes cooking rice or potatoes in bulk (super easy and still tastes good when reheated!) or having tortillas on hand for easy meals and healthy carbs. As for protein, baked chicken is the easiest, but ground turkey keeps better. If you don’t eat meat, try roasting tofu or rinsing chickpeas ahead of time. As for veggies, you can roast at the beginning of the week or steam the day of since it’s fairly easy. 

      4. Snacks are your friends
      Snacking not only has a place in a healthy diet, but it is also crucial for keeping a healthy diet. Picture this: You had a nutritious breakfast, deliciously healthy lunch, and are fully prepared for a tasty, veggie-filled dinner out. But then your hunger starts to kick in around 4 p.m., and by the time you get to the restaurant, you’re scarfing down the bread basket and ordering Fettucine Alfredo over the tasty salmon dish you had planned. Nothing wrong with eating bread or Fettucine Alfredo (yum and yum!), but if you’re not really enjoying it and just mindlessly eating because you’re so hungry, that’s not great for a healthy diet or a healthy relationship with food. Try adding in snacks between meals (because FYI: when your body feels hungry, you should eat). Young recommended clients try snacks like nuts, fruit, hummus, yogurt, cottage cheese, popcorn, string cheese, and KIND bars.

      5. When eating out, plan in advance
      Speaking of restaurants, you can eat out and still have a healthy diet. In fact, if a diet ever tells you to stay home to avoid eating out, run (life is meant to be enjoyed!). Since many of Young’s clients are celebrities, he’s used to making a healthy diet work, even when restaurants, events, and takeout are a part of everyday life. The key? Planning ahead. “Clients who are on-the-go or eat out often should have their day planned out,” he explained. “You can pretty much get a meat and veggie or a protein and a carb at any restaurant. If a client does want to have pancakes for breakfast, then we would just eat less carbohydrates through the rest of the day to compensate. It’s all about balance!”
      In other words, look up menus ahead of time to make a plan of what to eat, or build your day around allowing for the indulgences you want. Young knows that carbohydrates or fats are not an enemy against health goals (they’re important nutrients your body needs). Instead, he teaches that the key to achieving goals is to have a balance between all macronutrients throughout the day, and planning out your meals helps you get there. 

      6. If you don’t feel like you’re on a “diet,” you’re doing it right
      What makes Young’s program unique (read: flexible) is that he asks clients what they like to eat in all categories (like proteins, carbohydrates, fats, fruits, and veggies) as well as their non-negotiables so that he can fit those into the plan too. “Our whole goal is to have clients not feel like they are on a diet so they are more likely to stick to the plan and sustain the changes.” Anything that’s meant to be temporary or feels too restrictive does not work. Restriction is unsustainable by nature, so at best, you’ll “fail,” but at worst, you’ll experience damaging emotions, food guilt, and nutrient deprivation. “Healthy eating” does not mean only eating certain foods, it actually just means being aware of getting in the right nutrients for your body while still enjoying the foods you love. Not only is there room for your indulgences in a healthy diet, but it also wouldn’t be “healthy” without them. 

      7. Mindset is everything
      “It’s very important to set expectations and be in the right mindset when you start your journey into healthy eating,” Young advised. “Focus on the big picture and don’t compare yourself to other people. There’s a lot of smoke and mirrors on social media, so just focus on you and your goals.” In other words, eat healthy for the right reasons. Change your diet because you want to feel your best in your body and keep it as healthy, energized, and balanced as possible. Also, don’t get discouraged if you don’t immediately reach your health goals or if you struggle with sticking to a healthy eating plan. Remember the key principle that Young (and Hilary Duff) know to be true: A healthy diet is supposed to be flexible.

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