Tag: self-care

Practicing Self-Compassion – Ultimate Guide!

Practicing Self-Compassion – Ultimate Guide!

Today I will be talking through practicing self-compassion and the benefits of doing so. Self-compassion is an incredible tool for resilience – and all the more important as we begin to emerge, tentatively, from the coronavirus pandemic. We share why, and offer some of our favourite…

Self-care habits – Ultimate Guide of 28 Ideas!

Self-care habits – Ultimate Guide of 28 Ideas!

Today I will be talking through self-care habits. Self-care is the best gift we can give ourselves mentally, emotionally, and physically. It is establishing and maintaining a healthy relationship with our bodies to improve our mood, boost confidence and reduces anxiety and stress. Practicing self-care…

Self-Care Evening Routine – 30 Amazing Ideas!

Self-Care Evening Routine – 30 Amazing Ideas!

Today we will be talking through the important of a self-care evening routine and the importance of having one.

How many mornings do you wake up without hitting the snooze button on your phone or alarm clock?

How many days do you wake up feeling content, refreshed, and ready for the day ahead?

After coming home from work at the end of a long day, sometimes we just want to kick back and relax, maybe scroll through social media on our phone or the new releases on Netflix. And there is nothing wrong with this.

But the thing I think we all need to get our heads around is that there are other ways to reset or wind down. An evening routine can still be calming even if it doesn’t look like the all-out relaxation session that you know now.

By building your evening routine around your mental health you can stop waking up feeling tired, stressed, disconnected and detached from your drive and the reason why you get up every day in the first place.

I’ve found myself waking up this way more times than I can count. I finally discovered that the nights I didn’t sleep as well were the nights I spent an unnecessary amount of time on my phone or watching TV, unable to pull my eyes away – and so the vicious cycle began.

This is just one example of the connection I made between my poor bedtime habits and how I felt physically, emotionally, and mentally the next day.

This is the connection that I would like us all to focus on with today’s post on creating an evening self-care routine, and it’s an easy connection to overlook.

The best way to prepare for and improve tomorrow is by doing the best you can today.



Give it a try!

You may be wondering if it is possible to adopt and master self-care habits. Although it requires your conscious effort, certain factors increase your chances of implementing whatever routine you take up;

  • Firstly, you can decide to choose the ones that work for you. Anything you find too difficult can wait.
  • Secondly, you can also decide to only adopt only the things you enjoy.
  • You can make it as simple as you want.
  • You can adopt only routines that bring some balance to your life.

Below, I will share 30 ideas to do as part of your self-care night routine. You can use the ones that work for you.

If you implement just a few of these habits, I would like to believe you will live a much happier and fulfilled life. Only if they work for you of course.


How can a bedtime routine help me sleep?

There are a few reasons repeating the same quiet routine at night can help:

  • It can calm an overactive mind.
  • You can plan for tomorrow so you don’t worry about it in bed.
  • By repeating a regular pattern, you can slowly but surely train your body and mind to unwind ready for bed.
  • Many activities people do in the evening can be overstimulating. A bedtime routine helps you avoid those choices and relax instead.


How long should my routine be?

It’s up to you to decide how long your routine will be, based on the amount of time you feel it takes you to relax.

Your life circumstances will understandably shape the way your routine goes.

It may be that by the time you’ve put the kids to bed and collected all the Lego and dinosaurs, or got in from work and wolfed down a late dinner, that 15 minutes is all you feel you have left to yourself.

But if you do have more free time and suffer from regular sleep problems, maybe 30 to 60 minutes of quiet(er) time would be good and ideal..


Self-Care Evening Routine – 30 Amazing Ideas!


Give yourself a bedtime

The human body has a sleep cycle which revolves around the 24-hour day.

That’s why it’s important to set yourself a bedtime, starting tonight. If you do, you’ll be ready to start feeling better tomorrow.


By going to bed at the same time every night, you train your body to be ready for sleep at that time.

For optimum performance tomorrow, set tonight’s bedtime 8 hours before you have to wake up.

(Sleeping for too long can make you feel drowsy the next day too, so set an alarm to wake up even if you don’t need one).


Give yourself 30-60 minutes to complete your night-time routine

As mentioned above, ideally 30 -60 minutes is fine.

The key is to give yourself enough time to complete your night routine without feeling rushed, as this could otherwise stress you out.

Although, if 15 minutes is all you can do, then that’s better than no routine.


Set an alarm to begin to your bedtime routine

Stick to your schedule. Be disciplined. Perhaps the first few days will be annoying, but once you begin to notice the benefits, it will soon become a habit you appreciate.


Turn off your phone at a decent time

Any new ‘alerts’ that come through an hour before bedtime could be playing on your mind while you’re trying to sleep. Not good.

I’d recommend turning off your phone and laptop once the alarm for your night routine has sounded.

In this era of the smartphone, we’re expected to be constantly available to others, but this doesn’t help us turn our brains off before bedtime.

(Hopefully) no-one expects you to answer your phone while you’re sleeping, so there’s no harm in going off-grid an hour early.


Avoid ‘blue light’

Blue light’, emitted through laptop and smartphone screens, disrupts the body of melatonin.

Bottom of Form

Melatonin is your body’s natural sleep-inducing hormone – and a lot of these tips will help you produce more of it.

Anyway, the best way to avoid blue light is to stop using your personal devices an hour or so before bedtime.

If that’s not an option for you, turn on your device’s ‘night filter’. There are downloadable apps for this, if it doesn’t come installed as standard.


Avoid heavy meals late in the evening

If you eat too much just before bedtime, you’ll send your digestive system into overdrive when your body should be resting. This makes it harder to hit the sack.


If you’re hungry late at night, snack on nuts

Almonds, walnuts, pistachios and cashew nuts are all packed with melatonin and magnesium (which regulates melatonin levels), so these are the best snacks if you’re feeling peckish before bedtime.


Avoid caffeine in the afternoon

The earlier you curb your caffeine, the easier it will be to naturally fall asleep at night.

It might initially be hard work, but once you get used to being more productive without caffeine, it gets easier


Avoid sugar late at night

Studies suggest that those with a high-sugar diet tend to sleep less deeply.

Eating sugar at night is the worst thing you can do, as this will overstimulate you, as well as using up a lot of your body’s magnesium.


Avoid alcohol

It may be true that a nightcap makes it easier for you to nod off.

However, studies suggest that it reduces your ‘REM sleep’.

REM sleep is the deep sleep that restores your body and mind. The more of this you get, the more awake and alert you’ll feel the next day.


Drink chamomile tea or lavender tea

These soothing drinks contain a number of antioxidants which promote sleep. They are also said to help reduce general levels of stress and anxiety.

So, try boiling yourself one of these brews just before bed, and see how you feel.


Don’t get in bed too early!

Maybe you’re in the habit of using your laptop or watching TV in bed once you get home from work.

Some studies suggest this is a bad idea, as it gets your body used to being awake in bed.

So, make sure to use your bed for sleep and sex only!


Listen to relaxing music

Music is a powerful tool for altering your mood, so try creating a relaxing playlist to get you in the mood for sleep. There are plenty of suitable playlists waiting for you on Spotify, iTunes and YouTube.



Journaling is a great action for mental health and you may find it aids your sleep too. By writing down your thoughts, it serves to get them off your mind, leaving it clear for a relaxing rest.



Write a gratitude list

If journaling feels too much like work, try a gratitude list instead.

For your gratitude list, simply jot down 5-10 good things you were grateful for during the day. This can boost happiness and self-esteem levels, as well as helping you to ease stress.



Schedule the day ahead

By writing a plan for the upcoming day, you’ll often find you remove these thoughts from your mind. No need to lie in bed worrying about forgetting something coming up tomorrow.

It’s also likely this list will help make you more productive on that day.



Prepare for your morning routine

If you remove any annoying or boring tasks from your morning routine, you’ll be more motivated to get out of bed in the morning. You also shorten your morning routine, potentially giving you more time to sleep.



Read a chapter of a book

This is one of my favourites! I recently got rid of my TV so I could have a reading nook in my room instead. No matter what book I’ve read, it’s never been a waste of time.

In fact, most have changed my life for the better. It doesn’t matter what type of book, although I do recommend something that won’t get you thinking too much.

The tend to read a spiritual self-help book in the evenings as it relaxes me.

Top tip:

The following books I cannot recommend enough:



Read a book with your children

Storytime might take place a few hours before you go to bed, I wanted to include it in this list anyway.

It’s a common parenting tactic to reward children with a story if they’re ready for bed without fuss.

If they’re old enough, perhaps they’d prefer to read to you. Reading is a great habit to instil in them – and most children really enjoy it.

Either way, any strategy that encourages the kids to get to bed on time is surely worthy of a place in your night routine.



Flossing and getting enough sleep are similar, in that most adults know they need to be doing it – but only a small percentage actually are.

A lot of men and women find that flossing is one of those habits that becomes somewhat hypnotic, once you get into the groove of it. Even if you don’t want to, see if you can spend a few weeks making it one of your good habits.


Declutter your bedroom

A clear bedroom creates a clear mind, or so many people believe. Either way, spending a few minutes per day putting your things away will help to reduce the domestic workload a bit.




While you don’t want to get too engaged in strenuous cardio – or (almost) anything that raises your heart rate too much just before bed – yoga is an exercise that can help clear your mind and relax you before you go to sleep.


Yoga helps to create a healthy body and a healthy mind. So, learn a few basic poses and stretch yourself out as you wind down your day.


Foam Rolling

Foam rolling is great for those who suffer from sore muscles while they sleep. All you need is a small mat to get started.

There are plenty of things you can do with a foam rolling mat that will make your body feel great.

A 5–10-minute foam rolling routine can be enough to make you feel like a new person. Watch some routines on YouTube for inspiration.


Take a warm bath or shower

A warm bubble bath or shower can relax you after a long day. Also, once you’re out, it serves to cool your body to a temperature more suitable for sleeping.


Your evening skincare routine

Yes, both men and women should have skin cleansing routines – and it makes a lot of sense to clean your face in the evening.

This serves to counter the fact you’re leaving your face on a pillow for the next seven to eight hours.



Meditation calms and relaxes you before bedtime. In fact, there’s a host of associated health benefits associated with meditating for just 10-20 minutes a day.


What’s more, when you meditate often, you learn to separate yourself from your thoughts, meaning you’ll be less likely to find yourself lying awake in an endless thought loop at night.

If you’re new to meditation, try downloading a guided meditation app to help you.



Take a few drops of CBD oil

While CBD oil isn’t for everyone (some people suffer from uncomfortable side-effects), there is a growing movement of people who swear by it for self-care.

Its main benefits included the easing of physical aches and pains, and a reduction in stress and anxiety.

That seems like the perfect tonic for a good night of sleep, then.

(If you’ve never used CBD Oil before, read up on the potential side-effects before you start.) 



If you use aromatherapy to stay healthy, there is arguably no better time to do it than a couple of hours before bed.

Similarly, to CBD oil, if you suffer from aches, pains, stress and anxiety, aromatherapy serves to make things better.


Resolve any arguments

It’s somewhat cliché to say you shouldn’t go to bed angry, but there are reasons why this advice is so common.

When an argument or stressful issues goes unresolved, it remains floating in your mind making it harder to relax. Perhaps you’ve experienced the unpleasant sensation of replaying the argument over in your head when you should be sleeping.

I’d also suggest not unnecessarily bringing up anything which could lead to an argument just before bedtime, unless that too is likely to be playing on your mind all night.


Don’t lie awake for hours

It’s natural to fall asleep a few minutes after resting your head (especially after adopting these improvements to your night routine).

If you’re still awake after 30 minutes or so, lying there stressing about it can make it even harder to nod off.

You’re better off getting out of bed and reading until you start to feel sleepier.


Self-care Evening Routine – Final thoughts

I hope you take the time to try a few of these habits and night routine ideas – and that it improves your life, even just a little bit.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please leave a comment below or reach out to me via adam@lawrence-wellness.com. I would love to hear from you!

I really hope you found inspiration in this article.







Self-Care Ideas for Men – Ultimate Guide!

Self-Care Ideas for Men – Ultimate Guide!

Today we will discussing self-care ideas for men. We often think about self-care from a woman’s perspective. But self-care is something that everyone should be focusing on, not just women. One of the biggest myths going is that self-care is just for women. This could not be…

40 Self-Care Ideas for Mind, Body & Life Balance!

40 Self-Care Ideas for Mind, Body & Life Balance!

Today I will de digging deep and sharing 40 self-care ideas for mind, body and lifestyle. Self-care is about having the courage, tenacity, and resilience to take responsibility for your health and well-being. It’s a lifestyle where we recognise and honour our self-worth by engaging…

Self-Care Morning Routine Ideas – Ultimate Guide!

Self-Care Morning Routine Ideas – Ultimate Guide!

Today I will be talking you through some self-care morning routine ideas.

Just imagine, the sun is rising, the curtains add an orange beam to the day, and here you are, presented with a brand-new day, a new beginning, and a fresh start.

The times we are living at the moment are tough enough for everyone, but we always find a way to pull through, and this is how we recommend you do it.

Creating an ideal and sufficient routine for your morning puts you on the right track for the rest of your day.

Every morning, I get up way earlier than I need to and practice a self-care routine.

I developed my routine gradually, one piece at a time, over past few years. You probably shouldn’t try to jump into such a rigorous and lengthy morning routine right away. Grow into it.

So, we gathered up some simple morning self-care rituals that will boost your mood, set the right tone to your day, and help you relax.

I hope this guide helps you develop your own routine and gives you some ideas to create your own habits.



Why is a self-care morning routine so important?

Having a self-care morning routine will set you up perfectly for the day ahead. Starting the day with the intention to take care of yourself will go a long way.

Often at times it may be hard to find the time for yourself during the work week, or even the weekend, but the impact it has on your mindset is definitely worth the effort.

In either case, you need to establish a new routine with fresh, healthy habits. Following these morning self-care routine tips might be the change that you need.

Try these out, and see if they make a difference in how you start your day. Who knows – it might completely get rid of the crankyness first thing.


Self-Care Morning Routine Ideas – Ultimate Guide!


Wake up early

For you stubborn night owls out there, I know this sounds bad already, but it actually is possible to get out of bed early in the morning.

Let me tell you why I love waking up early.


I wake up ideally at 5am or when the sun rises and daylight starts. I know 5am is too early for most, so try 6am or 7am.

As I’ve gotten used to waking up with natural daylight, I have now inhabited a natural inner clock, which means I naturally wake up at the same time every morning – without using an alarm.
And it’s really fulfilling to not have to stress about time and rushing in the morning, because everything can be taken nice and slow.


Don’t start your day with electronics

Your first impulse in the morning is probably to check your phone. While you can do that briefly, we recommend that you stay off your electronics and away from the media for the beginning portion of your day.

This will help you start your day off on the right foot and keep your spirits positive for a little bit longer.



Meditation is a direct action (by actively doing nothing) to increase the amount of clarity you mind has, decompress your stress levels, and give you perspective on the day-to-day.

In my experience, I tend to give myself a 15-20 meditation period first thing in the morning.

Meditation is also a great way to combat social media addiction by lowering the amount of stimulation you have.

It’s also a great way to slow down life when you feel that life is moving a bit too fast for your liking.

It can be hard in the beginning to get into it, but I assure you that meditation is something no one regrets doing.

If you’re someone whose mind is racing from the moment you wake up, meditation can be a powerful way to connect with yourself on a deeper level.

While practicing meditation isn’t a cure-all for anxiety or nervous thoughts, it’s still an excellent opportunity to destress, centre your thoughts, and bring awareness to the present moment.



Practice gratitude

Feeling grateful for a new day goes a long way.

This pure selfless act goes both ways on you and the people around you. It doesn’t always have to be a “thank you” note; it can be a positive emotion that benefits your body.


It enhances your overall health and sense of well-being. Additionally, deepens your relations, improves optimism, and increases the feeling of self-control.

I’ve been trying to get into journaling because sometimes I feel like I have so many thoughts in my head and nowhere to put them.

My journal is almost like a brain dump on paper, but it really helps to spend a few minutes a day writing down my thoughts and what I’m grateful for.



Move your body

We all know how important exercise can be in maintaining a healthy lifestyle. However, exercising in the morning has its own benefits.

Taking just 10 minutes for some stretches will definitely make you feel more energised for the day.

Morning exercise will give you an extra glow, a better night’s sleep, burn extra fat and boost your metabolism.

You don’t necessarily have to do a full workout, but just spending time doing some stretches or yoga will make you feel so much more energetic and ready for the day.

When we exercise our brain produces those feel-good hormones which make us feel happier and lift our mood.

Exercise also improves blood flow around the body providing our cells and organs with more oxygen, thus giving us more energy.

Who wouldn’t want to start the day in a great mood and lots of energy? Why not give it a try and see how it goes for you?

Whatever type of exercise suits you, is great. Any exercise is good exercise.



Getting enough water is extremely important for our health.

Water helps maintain internal body temperature, lubricates joints, protects your spinal cord and other sensitive tissues and is beneficial to a healthy digestive system.

By drinking enough water, we are also keeping our body hydrated and refreshed.

Staying hydrated is also important for our brain and cognitive ability. If you want to keep the mind focused then hydration is the key.

When we sleep our bodies are slowly becoming dehydrated, the reason why we usually wake up feeling lethargic.

By drinking a glass of water first thing in the morning we are replacing those lost fluids, hydrating the body ready for the day ahead.

If you are not a great fan of drinking water, why not fill up a bottle the night before, add some sliced fruit and pop in the fridge, for a refreshing fruit infusion come morning.


Eat a healthy breakfast

Breakfast is well known to be the most important meal of the day. However, I’ve lost track of the number of times I’ve skipped this and had breakfast on the go instead.

Having a nutritious breakfast in the morning tells our body that there are plenty of calories to be had throughout the day.

However, by skipping breakfast and having a quick snack you are telling your body that it needs to conserve not burn those calories. You are literally putting your body into starvation mode.

Missing breakfast also makes us more likely to consume unhealthy snacks, in turn contributing to feeling bloated, sluggish and possible future ill health.

Take time in the morning to eat and have a healthy nutritious breakfast. If you do need to have a quick breakfast on the go try choosing healthy options such as:

  • A protein bar and yogurt or a glass of milk.
  • High-fibre toast or bagel with tablespoon of peanut butter.
  • Low-fat protein shake with fresh/frozen fruit.



Daily affirmations are to the mind what exercise is to the body. Repeating affirmations helps to reprogram the unconscious mind for success by eliminating negative and limiting beliefs.

At first, I was a little sceptical about using affirmations, however over time they have helped me have a more positive mindset and believe in myself more.

Examples of positive affirmations:

  • I will be kind to myself today
  • Today I will be present in every moment
  • I will be true to myself and my Today
  • Today is full of endless opportunities
  • I will celebrate my small wins
  • I choose to be happy

There are several ways to use affirmations. You can say them out loud in front of a mirror, write them down in a journal or repeat them in your head like a mantra during meditation.

What’s important is that you find affirmations that resonate with you.



Visualise your entire day

They say, “you can’t do anything until you see yourself do it.

Visualisation is daydreaming with a purpose, that’s why it’s better to sit back for a moment or two once you wake up and unravel how you want your day to be like or take you to.

Set your mentality and take a deep breath before you demonstrate anything physically.


Plan Your To-Do-List

Creating a simple list of what chores and tasks you want to complete throughout the day keeps you organised and grounded.

It enables you to stay focused and lessens the hassle of multiple processing. Besides, what is more, relaxing than to do simple writing along with your morning cup of coffee.

I usually plan out my days before I start my work.


Most days I feel like I have a million things to do and no time to do it all, but I’ve found a lot of success in writing down a daily to-do list.

It’s really encouraging because I get to check things off the list as the day goes on which allows me to see what I was able to get done that day.

Completing daily task will put you on the path to reach your goals.



Set aside time to read

If the last time you picked up a book was for a school assignment, you’re not giving reading enough credit.

One University of Sussex study found that reading for just six minutes reduced stress levels by 68 percent. (Odds are you’re probably spending that long scrolling through social media before getting out of bed.)

Plus, if you create a designated reading time, you might actually get through all the books in your to-be-read pile.

Top tips

The following books I cannot recommend enough:



Try podcasting

Another strategy for motivating yourself to get out of bed is saving something special, like a favourite podcast, for the mornings.

If you know you’ll only listen to it before your workday starts, you might be a bit more excited to start your day.

Grab a pair of headphones, press play on the latest episode, and walk to a local park or public garden to listen. Watching the world pass by while you listen is almost meditative.


Make your bed

Don’t look at this like a chore, look at it as a way to enhance your space and become more organised.

Not only does making your bed improve your sleep at night, but it also gives you a sense of accomplishment.

This pride and accomplishment in the morning will allow you to set a positive and determined pace for the rest of the day, and who wouldn’t want that?


Self-care morning routine Ideas – Final thoughts

Starting a day with a good morning routine is crucial for how the rest of the day goes.

Practicing self-care habits in the morning is really effective for setting a good tone for the day.

That being said, I hope this morning routine and these self-care habits can inspire you to find or start your own morning routine with self-care rituals!

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@lawrence-wellness.com. I would love to hear from you!

I really hope you found inspiration in this article.








18 Ways to Practice Self-Love – Ultimate Guide!

18 Ways to Practice Self-Love – Ultimate Guide!

Today I will diving into ways to practice self-love. Practising self-love can be a challenge, especially at a time when you may feel low due to circumstances surrounding you. There is never a better time than right now to start putting yourself first and taking…

Decluttering Tips and Tricks – Tidy Home, Tidy Mind!

Decluttering Tips and Tricks – Tidy Home, Tidy Mind!

Today I will be talking you through decluttering tips and tricks. Is your diary typically rammed with appointments? Does your smartphone ping every few minutes with app notifications? Are your cupboards overflowing with stuff? Modern life is very busy and hectic, but as the world…

20 Habits to Change Your Life – Ultimate Guide!

20 Habits to Change Your Life – Ultimate Guide!

Today I will talking through habits to change your life.

Habits have the enormous power to make or break us in life.

Whether our days are primarily made up of good habits or bad ones, the evidence will show itself in our health, happiness and productivity.

Clearly negative habits are much easier to adopt than positive habits.

Positive habits require discipline and routine, but once we design a life that consists primarily of good habits we begin to move through our days with more ease and consistency.

There is less effort required once we have created systems that lead to positive results and outcomes.

Today I have put together a simple guide of 20 positive habits that can have a dramatic effect on your life if put into practice.



20 Habits to Change Your Life – Ultimate Guide!


Get enough sleep

Sleep deprivation contributes to all forms of problems including irritability, anxiety, depression and weight gain. Prioritise enough sleep. According to experts, most adults need 7-9 hours a night. According to the National sleep foundation, the appropriate amount of sleep for adults may range from 6 to 10 hours of sleep.

With experts saying you need between 6 and 10 hours of sleep how do you know how many hours of sleep you need? Do you feel rested when you wake? Are you able to wake up without an alarm or easily get up when the alarm goes off?

These are signs you are getting enough sleep.

Feeling fatigued is a sign that you need more sleep. During times of emotional and physical stress, we often need extra sleep.


Early morning routine

Never underestimate the power of a solid morning routine.

A morning routine not only sets your day up for success, but if planned accordingly, it can create additional time in your day to work towards your goals.

This is the magic about mornings.


The time is yours, because it’s happening before the busyness of the day hits.

Beginning a morning routine is one of the most important habits to start right now.

Waking up early is tough (I’m not really a fan either), but it is so worth it.



Spend less time on social media/internet

With the advancement of technology this day, people tend to spend more time on social media than real people.

Social media has taken over the world, people tend to use it for different things. Social media and the internet have made so many people rich but let’s not forget the fact that it has made some not useful.

People spend hours on social media without doing anything. Spend less time on social media and you will see the result you get on a daily basis.

If you have something important to do, I will advise you to get rid of or delete the apps and focus on your business. Use social media in your spare time when you are not using it for business.


Celebrate your wins

Make it a habit to celebrate your wins. High fives might seem cliché but there’s magic in the movement.

If you don’t believe me, check out one of the most popular TED talks of all time by Amy Cuddy.

Make a habit of saying the right thing to yourself and others with your body language.

Small tweaks can bring about big changes.


And, have a little fun, too. Life’s too short for anything less.

If you can, encourage celebrating wins in your workplace, too.

A change in office culture, to one of support and congratulations, will have an uplifting effect on the energy and mood of any workplace.

Mood is contagious so make sure the right one is catching. You won’t just be changing your life; you’ll be changing the lives of those around you.




Whether it’s your car, your closet or your bedroom, it’s time to clean things out.

We often overlook the fact that clutter is actually a form of mental and physical constraint.

There is a sense of harmony that comes from things being neat and orderly and this has psychological benefits.

You don’t have to be an “OCD” type all the time, but the mere act of cleaning and decluttering is extremely calming and liberating.

A lack of cleanliness and organisation often leads to elevated stress and depression.

It also suggests low self-worth as your outer world is a reflection of your inner world.

You’ve most likely heard the saying: out with the old, in with the new.

Make space for new opportunities to flow into your life by releasing items that keep you tied to the past and see if it doesn’t have a positive effect on your happiness.


Say “thank you” instead of “I’m sorry”

I had a terrible habit of saying “sorry” all the time. I said “sorry” when I need someone to repeat what they said or I bump into a stranger, and I would apologise profusely for being late or making a mistake. While “sorry” is just a word, language can affect the way we think and feel about ourselves.

Instead of “sorry”, make a conscious effort to say “thank you” instead.

Thank you for being patient!” instead of, “Sorry for being late!” is another way to practice gratitude, but it’s also a consistent way to be kinder to yourself.

By the way, saying sorry in relationships is crucial when you made a mistake or hurt the other person’s feelings, but showing gratitude be even more important.




Exercise is one of those habits that everyone talks about. It makes you roll your eyes when you hear or read about it. Like what else is new? Exercise is good for you.

To me, exercise is a very important habit physically and mentally. I especially notice how much it impacts my life when I don’t do it. I become stressed, I’m also reactive and it shows in my relationships, in my work and in the decisions I make.


I can’t seem to stay clear and objective when I don’t do it. Plus, I just feel tired and ache all the time.

So, I try to make exercise a part of my day whether it would be by walking for at least an hour, going to the gym, stretching, running or doing an at home workout. It has become a part of my life and it fits naturally. If it’s still not a part of your daily routine, just try it.

Top tip:

Moving your body or stretching for just 10 minutes per day can really help improve your mental health!




I can’t stress how life changing meditation truly is! You may have tried it and not liked it, or you may have not done it for longer enough to see the results.

I urge you to create a daily meditation practice if you want to create a calm mind, body and life.

There are numerous studies proving the benefits of meditation on stress, depression, anxiety and even physical health!



Set goals

We all tend to have a vision for our life. What does that look like for you? What do you dream of doing?

I know you have something in mind you’ve always wanted to try but have been too afraid to get started.

Is it starting an online business? Is it a career change? Give this one some thought.

It’s time to think about what you truly want out of life and go after it.

It’s never the perfect time, and waiting for the perfect time will keep you from ever starting.

Identify the goals you have for your life, figure out a huge list of actions needed to accomplish these goals, and GET STARTED.

Setting goals is a life improving habit you need start right now. Don’t keep putting it off.



Give yourself deadlines

You know from college all-nighters and projects at work that if there’s a deadline you have to meet, you find a way to get it done. What makes an assignment our bosses give us or a paper for “Shakespeare 101” different from a personal goal is that we don’t usually have a deadline to motivate us to accomplish it by a certain time.

No matter how small or specific (like replacing your old couch, making friends with a co-worker, establishing an emergency fund, or running three miles), give yourself a specific and realistic deadline.

If you’re still having trouble sticking to goals because you know your deadlines are “flexible” when you’re the one setting them, sign up for a marathon, announce the launch of your side project or business with a release date, or let a friend or family member know your deadline so they hold you accountable.



By forgiving someone, you are moving forward in your life. This can release you from misery and from holding onto the past. Forgiveness has helped me with living in the moment.

Instead of holding onto grudges and disappointments, I have used this time to focus on more beneficial things that can improve my life instead of bringing it down.



No matter how crazy life gets we all need to make time for self-care. Spending time loving yourself is important for our physical, mental and emotional well-being. This is important for you to have a healthy relationship with yourself. You need to love yourself too!



Listen to podcasts

Podcasts are literally my favourite. They are easy to access and can help you escape from reality for a little. By listening to podcasts you are staying informed and growing as an individual.

I optimise my time by listening to them while I am working or getting ready for my day in the morning.


Drink more water

A simple yet vital daily requirement, drinking water. This not only hydrates you but improves your bodily functions, preventing headaches, washes out toxins from the body, and helps with weight loss.

Drinking water can solve other problems such as clearing skin issues and providing mental clarity. One way to drink more water is to keep a water bottle with you at all times so you can hydrate yourself throughout the day.

I personally like to drink room temperature and hot water; this helps with digestion.


Smile more

A simple smile has more influence on your day and others than you may think. Smiling improves your mood and you can even trick yourself into feeling better. Next time you are upset and frowning force yourself into smiling, it will make you feel better.


Volunteer/Give back

Not everyone has spare change to hand out to everyone. If you do, great! But there are a variety of other ways to help others without spending money. You can give them a meaningful compliment or even volunteer to help them with something such as washing their car.

There is absolutely nothing to lose in this situation, this habit will not only make the other person happy but you will feel good as well!


Make your bed

At the risk of sounding like your mom, please make your bed. Not only will it feel good to get into a made bed at night, but it’s important for the success of your day.

Making your bed first thing every morning means one small win before you even have a cup of coffee, which subconsciously will motivate you to achieve thousands of small wins throughout the day (and you know what they say about small wins: they lead up to really big ones).

Plus, Gretchen Rubin found in her research that it’s the easiest and most common daily habit you can do to boost happiness.



You learn so much more when you are listening instead of speaking. By listening you can build a relationship with the other person because they will notice you seem interested. Also, you learn something new from each person you meet, why not take advantage of this and learn from their stories. Plus, you may be missing out on a good laugh by not listening!


Read books

Reading just 30 minutes a day over time will produce amazing benefits. I hear you – “What? I don’t have 30 minutes a day to read!”  Well, quite honestly, I think we spend at least that amount of time on other activities like social media or television each day.

Plus, I would add that we really cannot afford not to acquire this habit. Reading 30 minutes a day would mean that you could probably get through 2-3 books in a month and 24 to 36 books in a year!

That is amazing! Think of all you could learn in one year by cultivating a simple daily habit of reading.


Always learn new things

Learning never stops – even though some people stop learning as soon as they are done with their education. However, the only way to survive in this world and stay on top of things is to be adaptable and continuously learn new skills and gain new knowledge.

With all of the information and books available online nowadays, it’s very simple to do this.


20 habits to change your life – Final thought

It’s worth it to note that we still have down days even if we’re the best at implementing these actions. It’s a part of life. However, these daily actions will help make those stormy days a little less dark, and make it so much easier to weather through.

Also, these habits don’t just create happiness, but also can be life changing in what you can achieve. With a brighter outlook, more energy and a positive mindset, the possibilities for our lives are endless!

What are you doing to live a better life?

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@lawrence-wellness.com. I would love to hear from you!

I really hope you found inspiration in this article.






20 habits to change your life

Bedtime Routine for Adults – Ultimate Guide of 10 Tips!

Bedtime Routine for Adults – Ultimate Guide of 10 Tips!

Today I will be talking you though a bedtime routine for adults. Sleep plays a vital role in all of our lives, and there are countless articles and sources of information that cite sleep as one of the most important factors in our mental, emotional,…