I don’t know about you, but whenever I see a title like “How to Glow Up Mentally and Physically”, I can’t stop thinking about it as a Gen Z trend. That’s why I decided to dig deeper and understand what it was all about.
At first, it looks like one of those trends that makes people think they need a 10-step morning routine and expensive products to be healthier and happier. But if you’ve been reading Her New Habits for a while, you know that I like to simplify things. Most of us don’t have two hours to dedicate to self-care.
So today, I’ll share my version of a mental glow up. One that is doable and customizable depending on your needs.
Disclaimer: As an Amazon Associate, I earn from qualifying purchases. This means I get commissions for purchases made through links in this post.
What is a Mental Glow up
Before I jump to the first tip, I want to explain what a mental glow up is. Mental glow up: It’s a positive transformation to your mental and emotional state. This involves improving your mindset, self-image, well-being, and overall mental health.
Benefits of a mental glow up
This happens when you improve your mental and emotional state:
- You experience mental calm.
- Your relationships improve.
- You focus better on work.
- You are more confident.
- You are happier.
- You feel safe.
How to Glow Up Mentally: 25 Powerful Tips
Most of us have busy lives. That’s why I’ve divided these tips on things you can do in 5 minutes, 10 minutes, 20 minutes, or longer.
Start with short activities and add more later.
Glow up mentally 5 minutes a day
A) Start with affirmations:
Use five minutes to say two or three affirmations. Some options are “I’m safe”, “I know my purpose” or “I believe in myself and my abilities”. or google [area of your life you want to work on] + affirmations. You will find many options searching this way.
B) Plan your day:
Most of our mental clutter comes from unresolved tasks. Procrastination gives you a temporary sense of relief, and that’s why is so addictive. To avoid this, take 5 minutes every morning to make a to-do list. This will make a big difference, and you will sure have a mental glow up.
C) Compliment yourself:
Have you noticed how people smile when they receive a compliment? It’s a genuine gesture that creates a positive reaction in your body. It liberates endorphins and it helps you feel better. So, why not to try with ourselves? For example, think of your day and look for something good you did. Did you give someone a hug? Say: You are good giving hugs.
D) Practice gratitude:
Five minutes of gratitude a day can help you glow up mentally. What I do it’s I say five to ten things I’m grateful for. This helps me feel grounded and wake up in a gentle way. Adam Grant shared a useful tip for this. He said to be grateful every day but also think of how you helped people that day. This reminds you that you receive good things every day, so you can also give good things every day. The energy flows both ways.
E) Reframe negative thoughts:
This is a similar exercise than affirmations. The only difference is that here you can focus on one simple thought. Whenever that thought comes to your mind, you are going to make a positive one. Example: “I don’t how to do this” – “I don’t how to do it, but I can figure it out”. This helps train your brain.
Glow up mentally 10 minutes every day
A) Create and check your monthly goals:
Many people fear not knowing what their next step is. When you plan your days, you overcome this. You can take it further by planning every month. This should be a helpful guide to know your priorities and how to get there. To do so, write five big things you want to achieve this year. Ask: How do I want to feel in one year from now? or What do I want to achieve?
Then, break those big goals into twelve small ones (once for every month) and think small actions you can take to achieve them.
B) Listen to one or two uplifting songs:
Music has a big influence in your mood. Take five or ten minutes every morning to listen something you like. It could be a song that reminds you of a happy moment, or a song that makes you dance. No matter what songs you choose, just make sure the make you feel good. When you start your day in a positive note, it’s easier to look at every situation the same way.
C) List one bad habit you want to remove:
Bad habits are hard to break because sometimes we don’t even notice them. To change this, start by paying attention to your daily routines. What’s one thing you consider negative that you always do. Are you snoozing your alarm, skipping breakfast, having a negative self-talk every morning? Whatever your habits are it’s good to acknowledge their existence. Pick one and think of a positive one to replace it.
D) Get fresh air:
I’ve been guilty of this one. As an introvert I can spend hours and days inside my house without even noticing it. It’s a comforting life. But I know that when I do that my mood and mental health suffer. Getting fresh air is important not only for your physical health but your mental health too.
E) Hug yourself or someone else:
A simple hug liberates more endorphins than eating sugar. Endorphins are those “feeling good” hormones. When you hug someone, your body frees these hormones making you feel amazing. You can also hug yourself. Show more love to yourself and you will have a mental glow up
Glow up mentally 15 minutes every day
A) Try one meditation:
Taking 15 minutes to sit in silence or follow a guided meditation can help you detach from the “all-or-nothing” noise of the day. It helps clearing your head but also noticing your thoughts without judging them. This practice helps you feel more present and at home in your own body.
B) Write on you journal:
Writing down your thoughts is like taking a shower for your brain. You can use this time for a “brain dump” to release overwhelm or use prompts like “What made me feel safe today?” or “What is one small win I had?” Putting pen to paper makes your worries feel smaller and more manageable.
C) Read a book you already enjoy:
Sometimes, we don’t have the mental energy for new information. Re-reading a favorite book provides comfort and Vitamin Joy. It’s a low-pressure way to escape into a familiar world, allowing your nervous system to relax because you already know that everything turns out okay in the end.
D) Organize your space:
Physical clutter often leads to mental clutter. Spend 15 minutes tidying a small area, like your desk or the kitchen counter. Don’t try to clean the whole house; just focus on one surface. A clear space can help quiet general anxiety and make you feel more regulated before you start your evening.
Glow up mentally 20 minutes or more every day
A) Practice yoga:
Yoga is a form of joyful movement that connects your breath to your body. It isn’t about being flexible; it’s about feeling resilient. Even 20 minutes of gentle stretching can help release the tension we carry from a long day at work, helping you transition into a calm state by 8:00 PM.
B) Add joyful movement:
Moving your body is one of the best ways to process stress hormones. Whether it’s a brisk walk outside or trying out some lightweight training, exercise releases endorphins that boost your mood. Focus on how your body feels while moving, rather than how many calories you are burning.
C) Learn something new:
Spending time on a skill or a topic that interests you keeps your mind sharp and curious. It could be listening to a podcast, practicing a language, or watching a tutorial. This builds self-efficacy and reminds you that you are capable of growth, even in small, daily increments.
D) Have a bedtime routine:
A consistent bedtime routine tells your brain it’s time to wind down. Try dimming the lights, putting away screens, or doing a skincare routine. Prioritizing 7–9 hours of sleep is the ultimate mental glow-up, as it allows your brain to process the day and reset for tomorrow.
E) Spend quality time with loved ones:
We are social creatures, and isolation can fuel shame. Spending 20 minutes truly connecting with a friend, partner, or pet can ground you. Whether it’s a meaningful conversation or just sitting together, this connection reminds you that you are supported and loved.
Do this at least once a month to glow up mentally
A) See a therapist:
Professional support is a powerful tool for inner work. A therapist can help you navigate shame-based paralysis and provide strategies to manage executive overwhelm. It’s a dedicated space just for you to heal, grow, and build the mental resilience you deserve.
B) Volunteer:
Helping others can provide a fresh perspective on your own life. Giving your time to a cause you care about creates a sense of purpose and community. As Adam Grant suggests, the energy of giving and receiving flows both ways, leaving you feeling more connected to the world.
C) Practice a new hobby:
Trying something new—like pottery, gardening, or painting—is great for quieting the inner critic. Since you are a beginner, there is no pressure to be “perfect.” It’s a chance to play and find joy in the process of creation, which is essential for a life that feels good from the inside out.
D) Unfollow people:
Your digital environment matters as much as your physical one. Once a month, go through your social media and unfollow accounts that trigger “all-or-nothing” thinking or make you feel “behind.” Surround yourself with content that inspires you and makes you feel safe and confident.
Additional tips to glow up mentally
- Protect your energy: Be mindful of who you spend your time with. If certain people consistently leave you feeling drained or trigger your “all-or-nothing” thinking, it is okay to set boundaries. Learning to let go of toxic dynamics isn’t selfish; it’s a necessary step to feeling safe and present in your own life.
- Progress over perfection: Try not to perfect everything. Perfectionism is often a shield for shame-based paralysis. Instead, ask yourself: “Is this good for my heart, or just my ego?” Identifying what truly brings you peace versus what “looks” productive will help you build a life that feels good from the inside out.
- Prioritize your digital well-being: Instead of a total blackout, try to limit TV and social media to specific times of the day. Notice how you feel after scrolling; if you find yourself comparing your “behind-the-scenes” to someone else’s highlight reel, it’s time to step back. Put your own peace of mind first.
- Cultivate self-reliance and kindness: Focus on how you treat others, but don’t forget to extend that same grace to yourself. While it’s good to seek support, try to build internal resilience so you aren’t solely dependent on others for your happiness. When you feel grounded, the energy flows both ways.
- Nurture your mind and body: Eat good food that fuels your brain and helps you stay regulated throughout your 9-to-5. Express your emotions through journaling or talking to a trusted friend.
Books to glow up this year
The Upward Spiral by Alex Korb
Gentle Nutrition by Rachael Hartley
Body Kindness by Rebecca Scritchfield
Self-Esteem Matthew McKay and Patrick Fanning
Maybe You Should Talk to Someone by Lori Gottlieb
Intuitive Eating (4th Edition) by Evelyn Tribole and Elyse Resch
Adult Children of Emotionally Immature Parents by Lindsay C. Gibson
Your Reading Roadmap
If you aren’t sure which book to pick up first, follow your current energy:
1. If you feel “Paralyzed or Overwhelmed” start with:
The Upward Spiral. Why: It’s the ultimate “low-pressure” guide. It explains that you don’t need a massive life overhaul; you just need one small, microscopic win to start feeling better. It’s the perfect “quiet the noise” book.
2. If you feel “Disconnected from your Body” start with:
Intuitive Eating or Body Kindness. Why: These books are about coming “home” to yourself. They help you stop the “all-or-nothing” cycle of dieting and HIIT workouts, replacing them with joyful movement and eating that actually feels good.
3. If you feel “Anxious or ‘Behind’ in Life” start with:
Self-Esteem or Adult Children of Emotionally Immature Parents Why: These address the root of the “shame-based paralysis.” They help you understand that your value isn’t tied to your productivity or your 9-to-5 schedule, allowing you to find your own rhythm.
Conclusion
This is a gentle guide on how to glow up mentally this year. As I mentioned at the beginning, I like to simplify my life and that’s why I share twenty-five ways to have a mental glow up this year without any expensive tools or needing two extra hours every day. You can build a great routine with these ideas. Share in the comments what’s your favorite.
Disclaimer: As an Amazon Associate, I earn from qualifying purchases. This means I get commissions for purchases made through links in this post.
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