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How To Glow Up Mentally: 25 Essential Tips

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I don’t know about you all, but I’ve been feeling like I need to figure out how to glow up mentallyFor those of you thinking “what is a glow up???”, don’t worry, I’ll explain.

You see, I’ve been working really hard lately.  I have a lot of goals and plans for my business that I’ve been focused on, not to mention trying to be a good mom, wife, daughter, sister, friend, take care of the house, plan a family trip, find time to exercise, work on my personal growth (ok, ok, I’ll stop – you get it!).   My to-do list has been feeling like a bit much, to say the least.

As women, we tend to take on a lot and it’s easy to get burned-out. It’s important to understand how to glow up mentally for ourselves, so we can keep showing up for those we love.

how to glow up mentally + free checklist

So what is a glow up?

Now, I know some of you are thinking “ok, I kinda get what she’s talking about, but still, exactly what is a glow up?”  I actually only heard this term recently and yes, it was from someone much younger than me!  

A glow up is a “mental, physical, and emotional transformation for the better.  Glow ups can be both natural or planned. As well as being gradual and permanent, or fast and temporary”, as defined in Urban Dictionary.

A lot of people tend to focus on the physical part and equate a glow up to a type of makeover transformation, but what grabbed my attention was the mental and emotional aspect and I thought this was a concept I could definitely get behind.

I think there is always room for improvement when it comes to our mental and emotional state, especially for us moms who are constantly trying to do it all and often neglecting our own self-care.  This definitely affects our state of mind.

Once you learn to how to glow up mentally, there’s no doubt you will see many areas of your life improve.  I’m talking about your mindset, productivity, relationships, anxiety, I could go on.  Think of it like a mental makeover. 💕

So let’s get into the nitty gritty of how to glow up mentally.   

P.S. – I made a Mental Glow Up Checklist for us! ⬇️


25 Essential Tips for How to Glow Up Mentally 

1. Schedule time for self-care

Yep, if you don’t schedule it, it’s not going to happen.  

It’s important to think about what self-care means to you.  It could be as simple as a walk outside for 30 minutes, watching your favorite show on Netflix, or reading a good book for pure enjoyment.  It’s not all bubble baths and spa days, catch my drift?

Figure out what it is you’re lacking, or simply what brings you joy, and then find a way to incorporate that into your everyday life (or at least weekly!).

And the most important part is, don’t feel guilty about your ME time!  Taking care of yourself first and foremost allows you to best take care of your loved ones.

You can’t pour from an empty cup…..amirite?

Check out this list of my favorite self-care products from USANA that I use to support my own self-care goals.

Related:  “50 Super Simple Ideas for Self Care Saturdays”

2. Get physical

There is no shortage of evidence on the fact that physical activity helps your mental state, which is what you want if you’re going to glow up mentally.  

When you exercise, the body releases chemicals that boost your sense of well-being and suppress hormones that cause stress and anxiety.  

I used to view working out as a way to control my body and this resulted in a lot of unnecessary guilt when it came to being physically active.  However, once I was able to shift my mindset to see exercise as something I could do to take care of my mental health, it all changed for the better and I haven’t turned back since!

Related: “The #1 Secret You Need to Commit to Fitness in the New Year (plus 4 bonus tips!)“

3. Nourish your body

Fueling your body is an important part of how to glow up mentally. When you are not eating nutritious foods and enough food, you tend to feel tired, unmotivated, irritable, HANGRY anyone?

Try to focus on eating the rainbow, as in more fruits and veggies, and less junk food!  You take care to prepare healthy and nutritious food for your children, so how about for yourself?  And no, this doesn’t mean simply eating your kids leftovers.

Make sure to have healthy foods on hand that will keep you feeling satiated and energetic.  This means colorful fruits and veggies, lean proteins like chicken and fish, healthy fat foods like nuts and avocados, and high fiber items like hummus and whole grains or a fiber-rich snack bar that can help balance your digestive health.

Related:  “How to Love Your Body Just the Way It Is”

4. Drink plenty of water

Dehydration is the #1 reason most people look and feel tired. Not only does drinking plenty of water improve your overall health, it works wonders for your skin and hair too! Now, improved skin and hair are technically part of a physical glow up, so we’ll just file that under the bonus section of “how to glow up mentally”.

You’ve probably heard the advice to drink eight glasses of water a day and that’s a good rule of thumb.  If you want to get into specifics, the average woman should drink 11.5 cups of fluid a day, but that also includes fluid from other beverages besides water.

I usually drink water with all my meals and throughout the day and rarely have soda, juice, or other high-sugar beverages. Of course I do have 1-2 cups of coffee and the occasional glass of wine, but there’s only so much I can drink in a day, so I’d rather my fluid intake consist mainly of water.

Try adding lemon, lime, or cucumber to your water if that’s more enjoyable for you or even kick it up a notch with a flavorful electrolyte powder that includes essential minerals to support hydration.

5. Get good sleep

It’s imperative to get adequate and good sleep.  You should be getting at least 7 hours of sleep each night so this might mean going to bed earlier, which can be hard to do.

I know I am guilty of scrolling social media or watching T.V. long past when I should be going to sleep.  I often feel like the kids are going to bed at the same time as me, leaving little downtime before it’s lights out for me too!  

If this is your issue as well, try moving the kids’ bedtime up by just 30 minutes and see how that goes.  Or you could dedicate one day a week as everyone’s  “early to bed” night, including you.  Your well-rested mind will thank you.

Incorporating a relaxing winddown routine that includes a sleep meditation and/or melatonin supplement to promote the body’s natural sleep and wake cycles can help to ensure you are getting the sleep you need for your mental glow up.

6. Practice self-reflection

There are many benefits of practicing self-reflection.  Among them are less anxiety, improved self-confidence, more positive mindset, stronger relationships, and a greater connection to your intuition. I don’t know about you, but these all sound like things I’d like to cultivate in my life.

As part of your mental glow up, try starting a self-reflection practice by using a journal to free write your answers to 1 or 2 self-reflection questions each morning or night.  This will lead to a greater connection with and awareness of yourself.  Check out my post below for some helpful self-reflection questions to get you started.

Related:  “10 Major Benefits of Self Reflection (+ FREE Questions to Get Started Today)”  

7. Take a break from media (social & the news)

What we see on social media and from the mainstream news outlets can have a big impact on our mental state.  

Social media often leads us to start comparing ourselves to others, which can cause feelings of inadequacy, jealousy, and gets us down on ourselves.  Have you ever heard the sentiment that you should stop comparing your insides to others’ outsides?  It’s so true.

Everyone’s lives look great on social media, but someone’s social media feed is never the full picture.  If you find scrolling instagram is leaving you feeling less than, then take a break!

On a similar note, watching the news can often leave us feeling anxious and super depressed about the state of the world.  It’s very rare that the news is “good news”.  It’s all very scary and depressing right now, so do a news detox and turn it off for a bit.

8. Start a morning routine

A morning routine allows you to start your day on a peaceful and positive note.

Waking up earlier than the rest of your household and using this sacred morning time for journaling, meditation, exercise, reading, or whatever your body and mind are telling you is needed is a great way to fill up your cup.

This time in the quiet of morning will help you replenish, maintain, and promote your mental well-being and is perfect to add to your mental glow up.  

Related:  “How to Establish a Morning Routine That Will Make You Love Waking Up”

9. Say “NO”

Setting boundaries is about deciding what and who you will let into your life and to what degree.  Sometimes in order to protect yourself, you must set a boundary.  

You may need to say no to spending time with certain people who drain you or make you feel bad about yourself.  Or you may have to say no when it comes to adding more to your plate like additional social obligations or opportunities in business.  

Setting boundaries is a way of showing yourself self-love and taking care of your well-being.  Both are essential if you’re going to learn how to glow up mentally.

Related:  “How to Set Boundaries with Family and Make Them Last”

10. Have a night out

Another idea for how to glow up mentally is to take a break from your normal routine and plan a fun night out.  This could be dinner and drinks with your friends or a date night with your partner.  

If you want to include your kids, one idea we like to do is to have “family date night”.  Everyone gets dressed up in their favorite date night attire and we go out to a nice restaurant together.  My kids are a little older, so this works, but we lived in NYC for many years so my kids learned to behave and enjoy nice restaurants at a pretty young age!

people drinking liquor and talking on dining table close up photo

Related “The Mom Tribe: How to Find One that Lasts”

11. Get outside 

Getting outside each day will naturally help you glow up mentally.  Even when it’s cold out, try to go outdoors for a walk for at least 10 minutes a day and you will feel the stress and anxiety you may have start to release from your body.

There’s just something about filling your lungs with fresh air that rejuvenates your spirit.  Also, connecting with nature greatly helps with improving stress levels, productivity and general motivation.  

Related:  “7 Simple Winter Self Care Ideas to Beat the Blues”

12. Say Positive Affirmations

Talking to yourself by repeating short, encouraging statements, called affirmations, can help you cultivate positive thinking and boost your confidence, happiness, and overall well-being. 

Try writing some positive statements about yourself in a journal each day as part of your morning routine or bedtime ritual.  It will help you develop a more positive mindset, which is one of the main goals of your mental glow up.

Related:  “50 Powerful Morning Affirmations for a Positive Mindset”

13. Use a planner

Take away the stress of remembering all you have to do on a daily basis and get yourself a good planner!  An organized mind is a calmer mind.

Do a big brain dump of all the “to-do’s” swirling around in your head and get it into your planner in an organized manner.  This will open up more mental space which will help you feel more focused, grounded, and productive, all key components of a mental glow up.

Related “How to Plan Your Week to be Productive (9 tips that really work)”

14. Surround yourself with positivity

The law of attraction suggests that “positive thoughts bring positive results into a person’s life, while negative thoughts bring negative outcomes”.  

The basic philosophy is that “like attracts like” and by removing negative things from your life it allows more room for the positive.  This includes negative people.  Negativity isn’t just draining for the person who’s being negative, it’s also draining to everyone around them. 

As an effort to glow up mentally, try surrounding yourself with positive people.  Someone else’s positivity does have a way of rubbing off on you.

15. Learn something new

how to glow up mentally

Learning something new boosts your self-confidence and helps you maintain a sense of curiosity about the world around you.  So pick something you’ve always wanted to learn or a new skill that could enhance your life.  

During the pandemic, my husband spent every night on Duolingo, learning Spanish so he could better converse in Mexico once we were able to travel again.  I learned how to create a website for my blog, a new skill I can definitely be proud of!

Maybe you’d like to learn some new cooking skills or perhaps you’ve always wanted to try pottery. Whatever it is, glowing up mentally is all about self improvement, and improving your skills fits right into that!

16. Practice gratitude

Practicing gratitude by actively making an effort to notice all the blessings or good things in your life helps you to have a more positive outlook.  This will certainly help you glow up mentally.  

Furthermore, studies have shown that regularly expressing gratitude can also help your physical health.  By contributing to your overall sense of well-being, it helps to lower stress levels.  Since stress can lower your body’s immune response, practicing gratitude can actually help your body fight off illness.

Some ways you can easily incorporate gratitude into your day would be by writing in a gratitude journal, saying gratitude affirmations, or doing a gratitude meditation or prayer.  

17. Read books that inspire you

Reading is such a great way to educate your mind, expand your knowledge and view on the world – all things you need to glow up mentally.  Whether it be fiction novels or personal development books, choose something that inspires you!  

Not only does reading promote learning new things, if you read before bed, it also helps you wind down and sleep better.  Plus, it’s enjoyable!  

Related:  “5 Surprising Books on Finding Your Passion In Life”

person holding brown ceramic coffee mug

18. Have fun

A mental glow up is all about refreshing your mental state and what better way to do that than to have some fun!

Try having a dance party in the living room with the kiddos, take the family out to the movies or to an amusement park.  I find it’s always refreshing to reconnect with my playful side.

19. Try meditation

Meditation has many proven benefits including stress management, self-awareness, improved mood, creativity, and imagination.  It is an amazing way to connect with your soul & practice self-care.

There are also plenty of apps you can download for guided meditations, affirmations, or meditative music.  Give it a try and you may find it to be a game changer for your mental glow up.

20. Dress for success

This is not a post about a physical glow up and I wholeheartedly agree that we are not defined by our outward appearance, however taking a little care with your grooming and physical appearance can truly affect how you feel on the inside.

I find that on the days when I put a little effort into my outfit, blow out my hair, and/or throw on a bit of makeup, I go through my day with more confidence, which is certainly an essential part of how to glow up mentally.

For some easy make-up that makes me look and feel refreshed, I like the CC cream from IT Cosmetics and the Premium Concealer from Hide (get $10 off if you buy through this link).  These 2 items plus a little mascara go a long way in boosting my confidence and hence my mental glow up.

21. Get your house organized

A cluttered space leads to a cluttered mind. 

When I feel like my house is a mess, it makes me anxious.  Doing a little spring cleaning where you organize and get rid of unnecessary “stuff” that has collected around your house can do wonders for your mental glow up.  

Plus, how many times have you searched your entire house for a single thing because you couldn’t remember where you put it?

I believe that everything in your home should have its place.  Also, once you get your physical space organized, you can better organize your mental head space and this improves your well-being and helps you focus on the things that matter in your life

Related: “Are You Making Time for What Matters Most in Life?”

22. Create a vision board

In order to feel good about yourself, it’s important to create goals and plans for how to achieve them.  Creating a vision board is a good way to keep your goals front and center so you can stay focused on going after what you want.

The new car you’re saving up for, the toned abs you’re working on, put them on your vision board and look at it each and every day to stay motivated.

Related:  “Why You Should NOT Focus On Your Goals (but these 3 things instead)”

23. Listen to podcasts for personal growth

I LOVE LOVE LOVE listening to podcasts!  There are so many motivational, inspiring, and encouraging podcasts that can help with mindset work and personal growth.  I just pop in my airpods and listen as I’m folding laundry, cooking dinner, or taking a walk.

Some of my favorite podcasts you might want to check out for your mental glow up are listed below:

24. Explore your curiosity with a new hobby

If you are wanting to glow up mentally, taking up a new hobby that you’re curious about is a great idea.  

Exploring your curiosity may lead you to discover new things about yourself, including what fascinates and excites you, and possibly a new passion!  Who doesn’t want that?  

Related:  “5 Surprising Books on Finding Your Passion In Life”

25. Spend time alone

The most important relationship in your life is the one you have with yourself.  Like any relationship, it’s going to require energy, effort, and time.  So spend some time with yourself as part of your initiative on how to glow up mentally.

Get your nails done, take a nature walk, go see a movie.  There are many ways to spend time in your own company! Being comfortable spending time by yourself is a very important element of personal growth and your mental glow up.

I hope these 25 essential ideas for How to Glow Up Mentally inspired you to start your mental glow up today! 

Hey, don’t leave without grabbing your copy of the Mental Glow Up Checklist ⬇️


Did you like my tips on how to glow up mentally? Interested in other self-care ideas?

Check out my personal list of USANA Self-Care products!

Also, take a minute to visit the Health & Wellness shop on my website to see products I use to support myself in well-rounded self care.

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All product recommendations are based solely on my personal opinion and should not be used in place of medical advice.

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20 thoughts on “How To Glow Up Mentally: 25 Essential Tips”

  1. Wow, such a great list! Wonderful suggestions and all so true!!! Love the personal growth podcasts, these are so good, always pick me up! Thank you 😉

  2. I LOVE this post! I’m currently going through a glow-up myself. It happened by accident but once I realized it was happening I totally welcomed it because something in my life had to change. I listen to some of these podcasts too Rachel is one of my favorites though. It’s so important to focus on mental health, which is what I’m currently doing a lot of. Great post and thank you for sharing.

  3. I love all your suggestions! I also love podcasts and another perfect glow up podcast is Dana Wilde Positive Mindset for Entrepreneurs and her book is also great “Train Your Brain”.

  4. I completely agree most mums neglect their own self care which is so important when you are trying to help others. I’m pleased companies are seeing mental health as important as physical nowadays!

  5. I really appreciate all the helpful tips. I especially like “spend time alone”. Most people think alone time is depressing. I personally love my own company and that took a lot of time to get to

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