Healthy Living

Whether it’s barbecuing on a patio while drinking rosé or lying on a beach with a good read, summer was made for indulging in the greater joys of life. It’s easy to ditch the gym when the weather is nice or forget to drink enough water when you’re busy hanging with friends (we’ve all been there), but a summer of wellness doesn’t mean you have to stick to your same healthy routines; it just means adjusting based on what your body needs for the season.
The good news is that having your healthiest summer ever also means having your best summer ever. We’re not here to give a list that takes away from enjoying everything summer offers; this checklist is here to enhance every moment, so you can soak up the sun and head into fall feeling better than ever. Here are 15 ways to have the healthiest (best!) summer yet.

1. Exercise outdoors
If the sun is shining, you might as well be soaking it up. Summer is a great time to take your workouts outdoors, whether it be running, playing tennis, doing yoga in the park, or hiking. You’ll not only be breaking a sweat but also be soaking up vitamin D and getting the fresh air your body is desperately craving after a winter indoors. 

2. Protect your skin
SPF should be your best friend this summer, and—lucky for us—there are some amazing brands to choose from that are lightweight and perfect for everyday wear. If you haven’t already, start incorporating sunscreen into your daily skincare routine. After all, UV rays are stronger than ever, and we all want to maintain flawless skin year-round. 

3. Eat in season
Not only is eating in season more nutritious, but it’s also more affordable and leans into what your body is craving. This summer, choose fruits and vegetables such as strawberries, peaches, cherries, cucumbers, corn, beets, and radishes. You can even go one step further and shop for it locally.

 
4. Shop locally 
Ditch the grocery store and hit up the local farmers market instead. Summer is the best time to find fresh and local produce that usually tastes better than store-bought. Shopping locally also means you get to support your community too.

5. Take a vacation
It’s time to put that PTO to good use. Everyone needs a vacation, and this summer, actually take one. Whether it’s a month-long trip or a weekend getaway, take some time to relax and unwind. Mental health is just as important as physical health, and taking some time away from your busy day-to-day schedule is necessary for overall well-being.

6. Hydrate
If you achieve one thing on this list to have a healthy summer, let this one be it. Drinking water can sometimes feel like a chore, but it’s so important to hydrate, especially as the weather gets warmer. You can even try adding fresh mint, lemon, or lime to boost the flavor and nutrients.

7. Stretch more
Stretching is a highly underrated activity that we should all be doing more of and not just after workouts. Stretching can not only help strengthen your muscles and reduce the possibility of injury, but it can also help with digestion. Try taking 10 minutes every day to stretch and slowly see the difference it makes in your body.

8. Upgrade your cocktails
Who doesn’t love a summer cocktail? You can find me on a patio with a glass of frosé all summer long. But this season, try upgrading your summer cocktails by opting for vegan and organic wines, less-sugary cocktails, or even a mocktail. You’ll wake up Sunday morning hangxiety-free.

9. Try a new hobby
Always wanted to take a painting class? Or maybe try out paddleboarding for the first time? This summer, start a new hobby—something you’ve always wanted to do but never had time for. A healthy summer is all about balance, which means prioritizing time for yourself and pursuing passions, interests, and new adventures.

10. Buy a swimsuit you love
This summer, find a swimsuit that makes you feel confident because beach days should be something you look forward to and not something you stress about. But swimsuit anxiety is real, and the #1 way we can combat it is by loving our bodies more, so make it your mission to find the swimsuits that make you feel as amazing and confident as you already are.

11. Unplug from tech
If there was ever a time to unplug from our phones and computers, it’s during the summer. Try spending a whole day without social media and plan to read a book at night before bed instead of watching TV. Bottom line: Take some time to live in the moment and away from screens. 

12. Exfoliate
Whether you wax, shave, laser, or simply spend a lot of time outside in the sun, our skin can become very dry in the summer. Taking the time to exfoliate can help lock in moisturizer and reduce the redness and bumps that may come from the many things we do to our skin. Our skin is our largest organ, and we must take care of it.

13. Start an herb garden
Embrace your inner green thumb this summer and start an herb garden. You can start one no matter the size of your home, and taking a couple of sprigs of fresh mint for a salad or cilantro for tacos will make you feel like a proper chef.

14. Switch up your coffee order
It’s iced coffee season, but instead of just switching your drink from warm to cold, try switching up the add-ons. An ingredient like cinnamon is full of antioxidants, and collagen is great for hair, skin, and nail health. Soon, you’ll be bragging about your coffee order to everyone.

15. Manifest your healthiest summer ever
Having your healthiest summer ever is really about embracing a positive mindset. Write down all the ways you will have a healthy summer (taking from this list and adding your own). Once you get clear on how and why you want to manifest a healthy summer, nothing will stop you from this being the best one yet.

10 Ways To Upgrade Your Routine for Summer More

It’s finally time for Megan Thee Stallion’s favorite time of year: hot girl summer. Our Instagrams and TikToks are filled with influencers lounging on pool floats in trendy bikinis, posing in front of the Coachella Ferris wheel, and sipping cocktails on beach vacations. And while I love summer as much as the next girl, I’m not sure I’ve ever experienced a true “hot girl summer” because I’ve never been fully confident or lived the hottest season of the year to the fullest. This year, I’m prepping now to make sure I have my happiest, most confident, and fullest summer ever. 
BTW, that’s what hot girl summer is all about: being your happiest self and making the most out of the season in a way that’s meaningful to you—not about fitting into a certain bathing suit size or looking a certain way in your denim shorts. To quote the Hot Girl Queen herself, “Being a hot girl is about being unapologetically you, having fun, being confident, living your truth, being the life of the party, etc.” So whatever hot girl summer means to you, read on for five easy tips to start manifesting it now.

Feel confident in your bikini body
Summertime can bring up a lot of emotions when it comes to preparing for bathing suit season, but let’s get one thing straight: Every body is a bikini body (say it again for the people in the back!). So whether you’re into trendy suits or more classic options, focus on wearing what you like and makes you feel good. After all, confidence stems from owning your body and loving yourself just the way you are, and that’s the kind of energy we’re taking into the summer months. That being said, I know it can be tricky to find the right bathing suit, but luckily, there are brands creating swimwear for a variety of body types to help you feel like the hot girl you already are. 

Practice safe sun exposure
At the risk of sounding like a mom, don’t forget your SPF. It’s one of the most (if not the most) important skincare considerations year-round but especially when we’re spending more time outdoors in the summer. Aim for at least SPF 15 on an everyday basis and at least SPF 30 if you’re planning to go outside. Apply sunscreen 30 minutes prior to sun exposure, and then reapply every two hours or immediately after swimming or sweating. For more info on the best protocol to protect your skin, talk to your dermatologist. It might seem tempting to forego sun protection to achieve that bronzed glow many of us are after this time of year, but you can always faux a glow (more on that below), and your future self will thank you for taking care of your skin now.

Give yourself a glow-up
With the weather heating up, it’s time for shorts, dresses, and swimsuits. Bottom line: You’ll be showing off more skin, so why not give yourself some hot girl self-care beforehand? Kick things off by exfoliating with a body polish to slough off dry, winter skin (this also helps prep skin for hair removal if smooth legs and a hair-free bikini line are a part of your hot girl routine or reduces the risk of in-grown hairs and course hair if shaving isn’t), and apply a self-tanner or a brightening lotion for that summer glow. The goal is to pamper yourself in whatever ways you enjoy so you can look and feel your best from the inside out. 

Take time off
If you’re looking for a sign to use your PTO, this is it. Summer is usually when families and couples take trips, but don’t be afraid to plan your own hot girl summer vacation with friends or even solo. Research shows that taking time off can help us feel more mindful and present, improve heart health and sleep, and reduce stress levels. Bonus if you’re vacationing solo: Spending time alone can help you take time to reflect and reconnect with yourself, improve your sense of self-confidence and empowerment, and allow you to enjoy your freedom to spend your vacay exactly how you want. Whether you can get away for a long weekend, take a whole week off, or plan a staycation on your off day, plan your own mini vacay with whatever budget and time work with you. Alexa, play Work Hard, Play Hard.

Update your fitness routine
Hot girl summer is the perfect time to reevaluate your workout routine and revamp what feels boring, stale, or exhausting. Thanks to more energy due to extra sunlight and more options due to the nice weather, you can revamp your exercise routine to whatever workouts make you feel most empowered. Whether it’s a power yoga flow in the sunlight to tap into your inner goddess, a pole dancing class to unleash your sexy side, or a classic hot girl walk (a go-to, if you will), get rid of any part of your fitness routine that feels habitual or draining, and opt for workouts that make you feel connected to your body, sensuality, and confidence.

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I’ve loved working from home for many reasons: my two fluffy coworkers (my pets), comfy clothes, access to a full kitchen with all my favorite snacks, and no commute. But my favorite part about working from home was being able to take a quick snooze when the dreaded midday slump hit every day. Even if it was just 20 minutes, it made such a huge difference to help get me through the rest of the day. 
Now that I’m back in the office, I miss this WFH perk the most (aside from snuggling with my cats all day), and I find myself heavily relying on a third or fourth cup of coffee each afternoon to keep me going. But there are some days when even coffee isn’t enough to wake me up, so I’ve been trying out other natural ways to help fight that 3 p.m. energy slump. If you also find yourself in need of a midday pick-me-up, read on for the six methods I’ve been using to feel energized in the afternoon. Just an FYI: These tips are meant to ease the occasional lack of energy or fatigue that comes in the afternoon from time to time, but if you’re experiencing extreme fatigue on an ongoing basis, you should consult your doctor. 

1. Get moving
Thanks to Legally Blonde, we all know that “exercise gives you endorphins” and “endorphins make you happy.” According to Johns Hopkins Medicine, the release of endorphins due to exercise can create activity in the brain that can help keep you awake. Plus, exercise raises your body’s core temperature, which signals to the body’s clock that it’s supposed to be awake. While you may not be able to lift weights or complete a full HIIT workout in your cubicle, there are a few ways you can incorporate exercise into your workday. Try practicing a quick yoga flow, pedaling on an under-desk elliptical, or even just taking a walk around the office. No matter what, get up and move however you can to wake up the body and get more energy. 

2. Drink water
Dehydration can cause all sorts of issues: headaches, bad breath, and–you guessed it– fatigue. According to Healthline, not drinking enough water can cause fatigue because dehydration leads to less blood flow to your brain, causing drowsiness. Some studies have shown that even mild dehydration can negatively affect mood. Stay consistently hydrated all day every day, but if you find yourself hitting an afternoon slump, try reaching for a glass of water to increase hydration levels rather than a cup of coffee. If you struggle with your daily water intake (guilty), try infusing your water with fruit, using a 64-ounce water jug, or having a glass of water with every meal. 

3. Get outside 
Daily lunchtime walks were another benefit of working from home, and I loved them so much that I’ve actually incorporated them into my in-office routine too. Aside from being a nice change of scenery from my desk, Business Insider reported that spending time outside can help you beat the feelings of fatigue and increase serotonin levels thanks to vitamin D. Spending time in nature has also been shown to help with concentration and problem solving, which we could all use more of in a workday. If you’re in the city, try taking a walk around the block or eating your lunch outside to get some fresh air and soak up the sun.    

4. Have a snack
…but not just any snack. If you’ve ever experienced an energy crash after a sugary treat, you know that not all foods are created equal. Reach for complex carbs like oatmeal, sweet potatoes, and beans paired with proteins like cheese, nuts, or hard-boiled eggs. These nutritious snacks will keep you fuller for longer for sustained energy, meaning they’ll refuel your body for the rest of your workday. 

5. Try aromatherapy 
When I think of aromatherapy, I typically think of using calming scents like vanilla or lavender to unwind from a long day, but they can have invigorating properties too. According to Healthline, peppermint oil is known to increase alertness, rosemary can help with focus and brain functioning, and citrus oil (specifically lemon, lime, and wild orange) can improve mood. Other energizing oils include bergamot, cinnamon, eucalyptus, frankincense, French basil, ginger root, juniper berry, lemongrass, pine, and thyme. Take advantage of these invigorating oils by setting up a small diffuser in your office or rolling them on your wrists whenever you feel your energy begin to fade. 

6. Start something new
My afternoon slumps are the worst when I’ve been working on the same task for too long. Taking a break from your current task—especially if you’re working on the computer—can help prevent eye strain and refocus your mind on a new task. I personally like to check in with my coworkers, write a to-do list, or make a phone call to help switch gears and stimulate my mind by changing the way I’m using my brain. Harvard Business Review suggested tackling your more in-depth or decision-making tasks when you have the most energy and saving simpler tasks like cleaning out your inbox for later in the day when you’re feeling more tired.

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When it comes to self-love, I’ve always been an all or nothing kind of gal. I’m either on top of my routines doing the absolute most (6 a.m. wakeup, 7 a.m. hot yoga, 9 a.m. saying positive affirmations to myself in the mirror) or I’m feeling anxious and low on motivation while simultaneously avoiding human contact and responsibilities because I just can’t—there’s no in between. So if there are any sort of wellness tips I gravitate to in life, they’re the ones that are realistic, no-hassle, and attainable which proves to be especially important on those days where I’m feeling like I’m in a little bit of a slump.
In an effort to find balance and consistency between who I am when I’m super high energy and who I am on days where I’m simply not feeling it, I’ve built up quite the repertoire of go-to wellness tips that I turn to to stay loving myself, even if I’m not up to moving mountains. Tried and true, here are 10 no-hassle steps I’m taking today to feel better by tomorrow:

1. Going grocery shopping and filling my fridge with plenty of nutrient-dense foods
If there’s one sure way that I know I can get myself out of a funk, it’s doing a grocery run to fill my fridge with plenty of nutrient-dense foods. Time and time again, I’ve fallen into the “I’ll just get fast food delivered” pit which, while initially indulgent, nine times out of 10 leaves me feeling sluggish and super guilty about the fact that I just dropped $30 instead of making something that would make me feel better. When I want to set myself up for a better tomorrow, I love filling my fridge with a lot of fruits, veggies, and foods with good fats and fiber to make feel-good options within reach.
And when it comes to making sure I’m showing myself love by fueling myself with nutrient-dense foods I love having fresh avocados on hand. It’s virtually the only fresh fruit with good fats and plays a dual role in helping me meet both my fruit and good fat recommendations. Prioritizing nutrient-dense foods helps me to honor my body in a small way that makes a huge impact. From snack time to dinner and beyond, fresh avocados are one of my go-to grabs when I hit the grocery store and they help me to satisfy my hunger while nourishing my body and mind. Also, they taste incredible. Click below for a FREE handout featuring delicious avocado-based snacks inspired by a Mediterranean-style of eating!

2. Listening to a mood-boosting playlist
If I’m having an “off” day, one of my favorite tried and true ways to get back on track is to have a one-woman dance party to one of my favorite playlists. Listen—don’t knock it til you try it. I pop on my favorite playlist and start dancing and singing like nobody’s watching. And TBH, it’s super therapeutic. There’s something about scream-singing along to my favorite song that makes me want to run through a wall and definitely boosts my mood. 10/10 recommend.

Source: Social Squares

3. Tidying up my workspace 
When I’m feeling overwhelmed, one of the first things to go and one of the areas that I pay attention to least is the cleanliness of my apartment. And in turn, having my physical environment cluttered makes me feel, well, not so great. I’m not super type A, but I’ll admit: I feel so much better when I tidy up even a small area, especially if I’m spending a decent amount of time there (cough, cough: my workspace).
If my place is a mess, I’ll set a five-minute timer to clean up as much as I can beginning with one small area at a time. Starting with just five minutes is usually enough to get me to keep going beyond that amount of time. I’m definitely motivated by progress, so once I get going, I’m usually inspired enough to keep going. And if for some reason I just can’t go on after those five minutes, it’s still five minutes of tidying that I wouldn’t have done otherwise. It’s truly a win-win situation where I’m investing a small amount of time in something that I know will make me feel better. 

4. Connecting with others
When I’m not feeling the greatest, there’s one task above all that I simultaneously dread the most and know will likely cure me. And that, my friends, is phoning someone I love. Working up the courage and energy to ask for help or just put myself out there isn’t always the easiest task, but I’ve never left a phone conversation with my bestie or my mom feeling worse or the same as before. Connecting with people I love, even if it’s for just a few minutes over video chat, gives me a sense of belonging, reminds me I’m not alone, and usually results in a good, unexpected laugh that boosts my mood exponentially.

5. Doing some light exercise 
One area that I’ve made progress by leaps and bounds over the course of the last few years is my relationship with moving my body. In accordance with how I typically tackle things (all or nothing), I used to truly believe that if I wasn’t dripping sweat, burning an upwards of 500 calories, or crushing a new fitness goal every day, it simply didn’t count. For me, this would result in a ton of dread when I was heading to the gym and was detrimental to my motivation to move my body at all. Especially on those low-energy days, I couldn’t muster up what it took to hit those high-intensity workouts, so—*spoiler alert*—I’d do nothing at all.
Since I’ve healed my relationship with fitness, I know just how much a lower-intensity, quick workout can do for my body and my mind. Gone are the days of absolutely wrecking myself at the gym. Don’t get me wrong: When the stars are aligned, I’ll do a high-impact workout here and there. But my 15- to 30-minute walks, 12-3-30 treadmill days, and stretching have proven to improve my mood tenfold (no pre-movement dread or anxiety required).

Source: Colorjoy Stock

6. Writing in my journal
If there’s one therapy takeaway that I turn to above all others, it’s journaling. When I’m feeling anxious or low, one of my most tried-and-true ways to get my ruminating thoughts and feelings into the physical world are to brain-dump them onto paper through journaling. I’ve tried some more structured prompts in the past, but I’ve found that they work better for me when I’m feeling a little more inspired and high-energy. On those in-between days or if I’m in a bit of a mental slump, brain dumping has been my saving grace. After a good journaling session, my mind feels clear and new thoughts and challenges that enter my brain feel a lot more manageable. 

7. Doing a five-minute meditation
OK, I can’t lie. I might be the worst meditator that I know. But the way I see it, that also makes me someone who has a ton of potential (my “most improved” award will be here any minute now). I’ve found that doing guided meditations works a lot better for me and, like my brain dumping via journaling, helps me most when I have a far-too-full brain and not a lot of energy to spare.
Sometimes, I’ll meditate in the middle of my workday to clear my mind before a meeting or when I find myself getting overwhelmed by tasks (especially when every single one is labeled as high-priority). Taking that step back has been so good for my anxiety and has helped me tackle my day with more focus and calmness. Other times, I’ll meditate at the end of my workday to help get me out of “work mode,” which has been a game changer for my end-of-day shutdown routine.

8. Moving my nighttime routine up by 30 minutes to get a head start on sleep
I’ve gotten a lot better at prioritizing my nighttime routine, but the reality is that even with a curated system for sleep, I don’t always get to sleep as early as I’d like. And the older I get, the more I realize how much sleep affects my mood, alertness, and efficiency the next day.
I’ve found that cutting down my evening TV binge sessions by just 30 minutes has helped me start my nighttime routine earlier and has helped me get to bed at or before my intended sleep time. I’m definitely not cutting out my TV time altogether, but three-hour-long episodes are a bit excessive. As long as I tell myself “it’ll be there for me tomorrow,” I can usually peel myself away from the screen and get a good head start on my sleep game.

Source: Amanda Vick | Unsplash

9. Swapping scrolling on social media with a light read to wind down and relax
For years, one of my worst habits has been scrolling social media (TikTok, Instagram, Facebook—you name it) as a way to “wind down” when I’ve time and time again learned that it does the exact opposite. Between being blinded by blue light, seeing something that can make me anxious and get my adrenaline pumping, or falling down a TikTok rabbit hole until 2 a.m., I’ve learned my lesson when it comes to scrolling. I’ve started reading lighter novels before bed which has done wonders for my wind-down routine. After a few pages of focused relaxation, I’m able to let sleep catch up to me and take me into the night.

10. Setting tomorrow’s alarm for 20 minutes earlier than normal 
If there’s one “I-hate-to-admit-it” way that I can ensure that I start tomorrow off on the right foot, it’s setting my alarm for a mere 20 minutes earlier than I normally do. Starting my day off with an additional 20 minutes to prioritize myself—journaling, meditation, doing my skincare routine at my leisure, romanticizing my morning cup of coffee, or reading (the world truly is my oyster)—is probably my favorite way to kick off a day. Even if the day ends up being hectic, knowing that I carved out a few minutes to show myself  some love is such a good feeling that surprises me every single time.

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When it comes to my wardrobe, I’m a sucker for budget finds, and I keep my beauty routine somewhat minimal. But wellness essentials are my kryptonite. I have tried just about every supplement, technology, and must-have that pops up on the internet or is recommended by doctors. I have a budget specifically for all of my health and wellness necessities, and have been known to spend over that on one too many occasions. And while I love a good sauna blanket or red-light therapy device as much as the next girl (sure, call me extra), there are only a few things that I literally use every single day. And the best part? They’re all worth the investment, easy, and convenient. Read on for the five wellness essentials I can’t live without:

1. Nutrient-dense fruits like avocados
We all know that avocado toast had its moment, but this Instagram-favorite fruit has always been a can’t-live-without item for helping me live my best life. Whether it’s in a salad, smoothie, or mashed into a delicious guacamole, avocados are extremely delicious and versatile. Fresh avocados are a good source of fiber, have naturally beneficial fats, and provide other nutrients that help me feel my best. My trick to making healthy decisions is to always have nutrient-dense snacks on hand so I’m not just reaching for the closest bag of junk food when hunger strikes. I love avocados sliced with salt and pepper, mashed into a dip for veggies and crackers, or blended with cacao into a chocolate pudding. If you’re looking for avocado-centered recipe inspo, look no further… check out this FREE handout featuring delicious avocado-based recipes inspired by a Mediterranean-style of eating!
 

 
2. Oversized water bottle
Not to brag, but I’m really good at drinking water. It’s taken years, but I have trained my body to constantly crave hydration—I really feel it if I haven’t had enough water during the day or if it’s been greater than 20 minutes since I’ve taken a sip. No matter if your most toxic trait is bragging about how hydrated you are like me or if you can never remember to drink enough, my best hack is using an oversized water bottle. Think about it: The biggest struggle with drinking water is getting up to refill when you’re sitting at your desk all day or not getting enough water in while you’re on the go. When I upgraded my basic, wimpy bottle to a 64oz tumbler, my hydration levels transformed. Now, I drink enough water because I don’t have to keep getting up from my desk to refill, and can bring enough with me on the go to stay hydrated throughout the day. Trust me: Your hydration goals have never been easier to reach.

Source: Social Squares

3. Dedicated journals
Full transparency: Yes, I am a health coach/wellness editor, and have therefore been telling women to journal ever since I can remember, but it’s taken me a while to actually get into a journaling habit myself. I write all day every day, so the last thing I was tempted to do on my off time was–you guessed it–write. In the name of health, I’ve tried making lists of what I’m grateful for or following guided prompts, but it never really stuck because it felt more like a mindless routine or item on my to-do list than a genuine self-care practice.
But at the end of 2021, I learned about manifest journaling and something clicked. Now, I have a dedicated journal just for manifestation practices, which encourages me to keep up the practice much more than when I used the same notebook for all my brain dumps, notes, and attempted journaling. Additionally, I’ve been using journaling as a way to connect with and document specific nutrition and wellness goals which has been such a game-changer for me. I started looking at journaling as a rehearsal for how I wanted to live my day and a way to shift my energy instead of looking at it as something I was supposed to do.

4. Ice roller
Another confession: I run puffy. I will wake up after even a full eight hours of sleep and not even recognize my reflection because my eyes are overpowered by severe under eye bags and my jaw and cheekbones have gotten lost in all the puffiness. Enter: my go-to ice roller. I’ve tried a lot of different techniques, but ice rolling is the one practice that I can’t live without. You might have seen this affordable and popular tool on social media and it’s well worth the hype. Massaging with an ice roller proved to be an instant de-puffer, plus it takes very little time or effort (which is an automatic win for me). Ice-rolling can reduce puffiness and redness in the skin and can help boost circulation. I also use it on my neck and temples when a headache is coming on for immediate relief. Try a roller, put your favorite facial massage tools in the fridge, or just use an ice cube if you’re in a pinch.

Source: ColorJoy Stock

5. Ankle weights
Historically, I’m a trendy-workout-studio-only kind of girl. My best motivation comes from mood lighting and loud music, and I’m a sucker for any entrance or studio that has an Instagram-worthy neon sign or floral display. But I had to drastically shift my idea of exercise when the pandemic hit and all my beloved studios shut down (taking their neon signs with them). One of the best purchases I bought during the first week of lockdown was a pair of ankle weights. I used them as you would expect (around my ankles for a workout), but I also put them on my wrists to work arms and started wearing them on walks just for an added challenge. Cut to two years later and they are my go-to wellness accessory, whether I’m cooking dinner or taking my dog outside. A light pair of ankle weights is one of the easiest hacks to work on strength without even trying.

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I know I’m not the only one who scrolls through countless TikToks of perfect morning and nighttime routines—these people seem to do a million things before the sun even comes up or have never accidentally binged Netflix until way past their bedtime. The aspirational morning and nighttime routine content can get overwhelming, and I often find myself wondering if I’m really supposed to do all of that to care for myself at the beginning or end of my day. The simple answer is no. A morning and night routine should cater to what makes you feel good and ready to start or end your day. Finding a routine that works for you is all about experimenting—that’s what’s so great about your routine; it’s yours. If you’re not sure how to craft a morning or night routine for you, don’t worry. We’ve got some ideas to get you started.

Must-haves for your morning routine:
Your morning routine should be all about starting fresh. We all know how important it is to start your day off on a good note, but how do you do that exactly? Below are six basic ideas, but the important part is to tailor them to whatever feels best for you.

Prep your skin for the day
As simple as it is, splashing water on your face really does help wake you up and improves your focus. If you have more time to go through a longer skincare routine in the morning, it’s a great way to follow a set routine every day. And whether you’ve just splashed cold water or you have a 10-step routine, don’t forget to top it all off with SPF before you head out the door. 

Indulge in a morning beverage (and hydrate)
Coffee, tea, water, kombucha—oh my! The options are really endless, and whether or not you’re the type of person who relies on caffeine to get going, find a set drink you really love and focus on perfecting that perfect cup. No matter your drink of choice, don’t forget to hydrate! 

Give yourself some buffer time
Take some extra time in the morning to really wake up. Whether you have an extra 60 seconds or 30 minutes, allow yourself the time so you’re not rushing to work. Write out your tasks for the day, read a couple of pages from a book, unload the dishwasher, or take a few breaths to calm yourself down.

Plan out a nutrient-dense breakfast
We know it’s hard to make time for breakfast, but skipping a meal in the AM can lead to low energy levels later in the day. Try planning and prepping your breakfast the night before if you have a tough morning (overnight oats?) or schedule time into your morning to DIY some avocado toast or a breakfast sandwich you can take on the go if you need.

Get moving
Moving the body helps you fully wake up and get energized for your day. If you can’t fit in a full workout, a 10-minute walk or going through a few yoga poses is guaranteed to start your day off right. Even stretching for 30 seconds can help the body wake up and feel refreshed.

Pick a morning affirmation
Often overlooked, this one might be the easiest to incorporate. When you’re brushing your teeth or putting on your makeup, don’t forget to affirm some positive energy into your day. Pick an intention for the day or think of how you want to feel, and then remind yourself of that intention throughout the day.

Must-haves for your nighttime routine:
No surprise, your night routine should be the opposite of your morning routine. The goal here is to wind down, but know what you want to get out of it specifically. PS: Extra pinched for time in the evenings or feeling exhausted? Try out one suggestion each night instead of all in one day.

Prep your skin for the night
Your nighttime skincare routine should be a little different from your morning one. Ditch the daytime gels for thicker creams or overnight serums and focus on areas you’d like to pay attention to more. If you’ve got dry skin, opt for a moisture mask, or use an exfoliant like retinol if your goal is anti-aging or a brighter complexion.

Prep for the next morning
Set out your outfit for the next day the night before, wash your favorite mug, or tidy up your workspace. Also, try to take care of an easy task you’d otherwise have to do the next day: Wash the pot you set in the sink to “soak” or craft an email you’ve been meaning to send to someone. It allows you to cross something off your to-do list you may have been avoiding. Trust us, your future self will thank you.

Have a wind-down routine that helps you sleep
No matter what helps you relax, unwind, and fall asleep, find a go-to routine and stick to it. For me, nothing screams “it’s time to relax” more than diffusing oil or turning on a humidifier—something about the hum of the gentle eucalyptus- or lavender-scented steam really creates a relaxing environment to get a great night’s sleep. You can also try reading a book, doing a meditation, or taking a bath—whatever helps you get sleepy. 

Put away the screens
PSA: The blue light from screens could be disrupting your sleep (not to mention how much stress you feel right before bed if you’re finishing work or the FOMO you feel if you’re scrolling through Instagram). Try reading before bed instead of using your screens until your eyes start to droop.

Practices to add to either routine:
There’s bound to be some overlap between your night routine and morning routine. Play with your scheduling a little bit and find what works for you: Does this activity work best for you at the beginning of your day, the end of your day, or maybe even both? 

Take a shower
I know what you may be thinking: Well, duh, I’m going to shower! But when you shower, you have no other responsibilities except for literally showering—it more than just cleans your body; it can also help clean your mind. Whether you’re someone who takes a morning or a night shower, carry that idea with you in your mind as you focus on nothing else but yourself.

Journal
In the long run, one of the best takeaways from journaling is being able to look back at different points of your life and see what kind of space you’re in. Journaling is a great practice to incorporate into your daily routine and works at any time of day. 

Meditate
Need to calm down for a relaxing sleep or get motivated for a busy day? Try a quick meditation. Just like journaling, it works at any time of the day. If you have more time, try a longer, self-focused meditation before bed or an early-morning flow to get you in the right mindset.

Stretching
Stretching in both the morning and night is my personal favorite part of my day. It allows me to take some time with not only my body but my mind as well. In the morning, stretching is good for waking up the body, but in the evenings, stretching can help the body release tension from the day. Try it at any point to find out what works best for you.

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