606tonic

[606tonic]

if self-care was a girl, she would…

she starts her mornings with a glass of water and stretches because it makes her feel good

her evenings are a mix of journaling, dancing in her room and turning her phone off when she needs time to be introspective

she’s empathetic and patient, specially with herself

she’s a great listener, but she never lets herself be a dumping ground for negativity

she’s not afraid to walk away from people who drain her energy and make her feel bad

her mantra is “i deserve to be cared, specially by myself”

she knows that healing can be messy and she’s fine with taking one step at a time or even going one step back because life is not linear

sometimes she stays in bed all day because she knows that rest is productive too

she celebrates small wins like taking her vitamins/meds, finishing a good book etc. because she believes joy is found everywhere

she values quality over quantity in every part of her life

she surrounds herself with people who respect her boundaries

her style isn’t about trends: it’s about what truly resonates with her

she values the present moment, even when it’s messy

she leaves every person she meets better than when she found them

she reminds you that you’re allowed to be a work in progress and a masterpiece at the same time

she loves herself just the way she is <3

[606tonic]

be that girl, you have no other choice.

[606tonic]

[606tonic]

[606tonic]

Me, every morning: I love getting ready and doing my makeup and my hair, getting my pretty little outfits together

Also me: what if woowoo stoner goblin mode at work

[606tonic]

Nothing better than hot chocolate and a morning walk 🍃

[606tonic]

stop ignoring yourself. fix your posture, get a fresh haircut, drink water, take care of your skin, eat food that gives you energy, declutter your space, take time to rest, workout, do mindful meditation, fix your sleep schedule. when you feel/look good, you do good. invest in yourself, put the effort you deserve.

[606tonic]

How to make life a little better

(I’m looking for something prettier to name this so if u have ideas spill!!)

Stop trying to impress people you don’t even like

Stop caring about being judged by the most boring, lame human beings ever (there’s 8 billion people on earth)

It’s immature to keep hating on yourself or others. Like what’s the point? It’s just making u miserable

Always give kindness and love.

It’s the small choices and actions you take everyday that make huge differences

Try to get into the flow state more

Get a diary and write all ur girly nonsense in it

Stop wondering if you’re good enough for others and start wondering if they’re good enough for you

You shouldn’t assume someone doesn’t like you unless they’ve directly told you.

Learn to observe and not absorb

Remember you don’t need to accomplish something in one sitting- whether it’s learning the guitar, crocheting, let yourself take time.

Even if you think ur life is boring and there’s nothing exciting abt it: would u rather mope and sulk or get unreasonably happy about the small mini things?

Life is 20% what happens to you and 80% how you react to it.

Be your own best friend! Push yourself on, cheer for yourself, be there when you cry.

Consciousness if everything.

You may be more inclined to reach your goals if you know someone else is depending on them.

If you don’t want to dwell on things, have things that get ur mind of it. Be busy.

[606tonic]

There’s nothing better than taking chocolates and watching halloween cartoons

[606tonic]

Self-loving hard-working queen of herself 🌹

[606tonic]

how to use “toxic productivity habits” the right way

there are so many ways to be productive that often end up labelled “toxic” because they result in burnout or demotivation, but from personal experience (i.e., lots of cycles of toxic productivity -> demotivation -> burnout -> repeat) i believe it's because you need to use these strategies the RIGHT way. you wouldn't try to use a spoon the way you use a fork and vice versa! 🍽️ so here's how i keep my plate FULL while maintaining my sanity 😌

🏃‍♀️ multitask the right way 🏃‍♀️

certain activities lend themselves to stacking together while others do not

as a general rule: mindless activity x mentally engaging activity

🌸 some examples from my life:

doing readings x stretches or getting steps in

watching lectures x eating meals

laundry or other chores x language lessons

🗓️ overbook yourself the right way 🗓️

this strategy is best used in conjunction with that of booking in buffer time and prioritizing must-haves vs. nice-to-haves

sometimes you underestimate how long something will take simply because you're dreading it or doubting your own abilities, so this is a great way to get around that if you're that kind of person!

i like to make a dream list of everything i want to get done in a day so that i can keep track of it all and i'm never left wasting my free time because i didn't plan something

also, because it's a dream list, i know i can cut things if i can't make it all happen and there's no pressure or regret

🍨say yes to everything the right way🍨

use this for external accountability, but ONLY for things you actually want to do anyway

do it scared, do it alone, do it imperfectly, as long as you do it, you will see growth, i promise!

🌸 some examples from my life:

i wanted to get my driver's license, so i booked and paid for my lessons and the exam ahead regardless of whether i felt scared or tired (but not too tired, practice safe driving, guys!!), and i got my license with just 2 months of practice

i wanted to start my own engineering project at work, so i told my entire team that i would take charge of it before i had any clue about a solution for the problem we were facing or who would even want to work with me, and i figured that shit out because i had to

💌 bonus tip: once you get really comfortable with using these strategies, you can start bringing it all together! say yes -> overbook -> multitask — you'll find you can accomplish far more than you think! 💓

[606tonic]

UPDATE: The girls are NOT fighting. But they're also not having sex. In fact I'm not sure what they're doing but it seems to involve a blowtorch.

[606tonic]

The woman I want to be requires a lot of work, and I don't intend to pretend to be effortless or nonchalant about it. I don't mind that people see how much I'm working on myself. I don't care if they think it's too much. I don't care to be called futile or obnoxious for caring so much. It's my fight. 🌷

[606tonic]

[606tonic]

yoga routines

practices under 30 minutes

20 minute gentle yoga flow by move with nicole

20 minute feel good yoga by move with nicole

20 minute daily yoga by move with nicole

20 minute daily yoga stretch by move with nicole

20 minute minimal cues yoga by yoga with kassandra

20 minute yoga for flexibility by yoga with kassandra

20 minute yoga for flexible legs by yoga with kate amber

20 minute sore body yoga stretch by yoga with kate amber

20 minute yoga for stress relief by yoga with kate amber

25 minute full body flow by jess yoga

25 minute yoga for mobility by jess yoga

25 minute yoga reset by jess yoga

25 minute self care yoga by jess yoga

25 minute evening yoga ritual by jess yoga

25 minute yoga for mental health by yoga with kassandra

25 minute yoga for flexible legs by yoga with kate amber

25 minute vinyasa yoga flow by yoga with kate amber

25 minute full body flexibility yoga by yoga with kate amber

25 minute strong yoga by growingannanas

30-45 minute practices

30 minute yoga to reduce stress by jess yoga

30 minute yoga flow by move with nicole

30 minute stretch & flow by yoga with kassandra

30 minute yoga for flexibility by boho beautiful yoga

30 minute full body yoga by yoga with kassandra

30 minute intermediate yoga flow by yoga with kassandra

30 minute seated yoga stretch by jess yoga

30 minute gentle slow flow by jess yoga

30 minute deep yoga stretch by yoga with kate amber

30 minute de-stress yoga flow by jess yoga

30 minute hip opening yoga by yoga with kassandra

30 minute vinyasa twist flow by yoga with kassandra

30 minute side body vinyasa by yoga with kassandra

30 minute relax & stretch yoga by yoga with kassandra

30 minute heart opening yoga flow by yoga with kassandra

30 minute full body yoga by yoga with tim

30 minute yoga workout by boho beautiful yoga

30 minute full body intermediate yoga workout by travis elliot

30 minute gentle seated yoga by jess yoga

35 minute intermediate vinyasa flow by yoga with kassandra

35 minute intermediate yoga by yoga with kate amber

35 minute candlelight yoga for evening relaxation by jess yoga

40 minute deep stretch slow flow by yoga with kassandra

40 minute feminine energy yoga by yoga with kate amber

40 minute yoga workout by move with nicole

40 minute power yoga by yoga with kassandra

40 minute full body yoga by boho beautiful yoga

45+ minute practices

45 minute full body yoga flow by move with nicole

45 minute deep stretch yoga by yoga with kassandra

45 minute full body yoga by boho beautiful yoga

45 minute detox yoga by boho beautiful yoga

45 minute somatic yoga & nidra by akshaya agnes

45 minute hatha yoga by fightmaster yoga

45 minute morning yoga by yoga with tim

50 minute slow & strong yoga by yoga with kate amber

50 minute pure flexibility flow by yoga with kate amber

1 hour full body yoga by yoga with kassandra

1 hour intermediate yoga flow by yoga with kassandra

1 hour intermediate vinyasa flow by yoga with kassandra

1 hour mindful yoga flow by jess yoga

1 hour yoga to feel great by yoga with kassandra

1 hour yoga for flexibility by yoga with kassandra

1 hour all level yoga by boho beautiful yoga

1 hour yoga flow by charlie follows

1 hour full body yoga flow by boho beautiful yoga

1 hour yoga flow & breathwork by boho beautiful yoga

1 hour power yoga by travis elliot

1 hour strong yoga flow by yoga with kate amber

1 hour full body morning yoga by boho beautiful yoga

1 hour yoga by boho beautiful yoga

1 hour hatha yoga by fightmaster yoga

1 hour yoga flow by boho beautiful yoga

[606tonic]

building the life that you deserve

building the life you deserve is a journey that involves self-reflection, goal-setting, and consistent effort. here are some steps to help you get started:

decide what you want: identify what you want to change about your life and how you envision your ideal life. this clarity can help you focus on your goals.

envision your ideal life: this step is all about creating a clear and vivid picture of the life you want to live. when you start to envision your life as you want it to be, it helps to guide your actions and decisions towards making that vision a reality.

set goals: break down your vision into achievable goals. this makes the process less overwhelming and more manageable.

take action: start making changes, even if they are small. consistent effort over time leads to significant progress.

prioritize relationships: building and maintaining strong relationships is essential for a fulfilling life.

simplify your life: remove unnecessary possessions and distractions. this can help you focus on what truly matters.

believe in yourself: trust in your abilities and strengths. confidence is key to overcoming challenges and achieving your goals.

remember, it’s your journey, and you have the power to change it.

[606tonic]

GLOW UP GUIDE FOR 2025⠀

READ: On average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact. And considering that 2025 is precisely these many days away, why not start with our glow up plan already?

Physical Glow Up-

BODY

— 5-10K steps a day.

— 7-8 hours of sleep.

— workout everyday for 1 hr atleast- yoga/stretching/pilates/cardio. a workout may take one hour, but your mood will be boosted for the next 12 hours.

— posture training.

— sunlight exposure after waking up for at least 10 minutes.

NUTRITION

— 2-3 liters of water every day.

— limit your caffeine intake.

— avoid sugars as much as you can.

— high protein diet, pre and probiotics.

— more fruits and veggies (+ green smoothies if you like).

— no junk/processed food/trans fat.

— no eating after 8 pm.

SKINCARE

— be clear on your skin type (oily, dry, combination, sensitive).

— once you're clear, use these accordingly- cleanser, toner, targeted serum, eye cream, moisturizer, sunscreen (≥50 spf).

— keep your bedding clean as well.

— no picking of skin on your lips, cuticle etc.

— gua sha to help improve blood circulation and lessen toxins.

— cold therapy may take three to five minutes of being uncomfortable, but your energy levels will be boosted for the rest of the day.

— remove makeup before you go to bed.

BODY CARE

— shower every day.

— exfoliate 2x a week.

— use body lotion (shea butter/aloe vera gel/coconut oil).

HAIR CARE

— wash hair 2-3x a week

— oil your scalp 2x a week, at least 3 hours before shampoo.

— hair mask 1x per week.

— never brush wet hair.

— use silk pillow case.

HYGIENE

— brush your teeth 2x a day, clean tongue and the roof of the mouth daily.

— floss daily.

— cut your nails 1x a week, never remove the cuticles.

— glycolic acid under arm for odor and discoloration.

— never use soap on your coochie.

Mental Glow Up-

MINDSET

— set clear goals- define and breakdown your aspirations.

— start your mornings with positive affirmations.

— surround yourself with uplifting content and people.

— be shamelessly selfish to your career and mental health, remove anyone or anything that doesn't align with your priorities and wellbeing.

— boost your brain health by these 4 neuroscience tools:

difficult first: start your day with the most difficult task (cortisol and dopamine are high in the body meaning that your body/mind is primed to work).

rest your eyes: introduce a micro-pause after learning by resting/closing your eyes - will help retain information better.

tomorrow's worries: write tomorrow's to-do list before bed as it is proven to be effective in helping you fall asleep.

find time to play: engage in low-stake play. can be anything you find fun but where the outcome doesn't matter (induces neuroplasticity + reduces stress).

MIND

— meditation might take as low as ten minutes, but your focus will be improved for the rest of the day.

— no social media after waking up and at least an hour before bed.

— keep aside 1 hr of time to read daily! reading a new book may take five hours, but you will keep the knowledge forever.

— journaling, gratitude.

— digital detox once a week or for 12 hours.

— limit unnecessary screentime, unfollow or cut off people you don't want to see.

JOURNALING

— choose a regular time each day to journal, making it a part of your routine.

— find a quiet, comfortable place free from distractions. light a candle if you want.

— allow your thoughts to flow without censoring or editing.

— write about your feelings and emotions to understand them better. write about things you are thankful for to boost your mood. write about your short-term and long-term goals. identify what triggers certain emotions or reactions

— set a timer for 5-10 minutes and write continuously during that time.

— reflect on both positive experiences and challenges.

— make lists, journal your thoughts on these questions.

— journal at night to clear your mind before bedtime, because emotions and thoughts lose their power once we acknowledge them.

— a gratitude practice may take five minutes, but your mindset will be shifted for the rest of the day.

AFFIRMATIONS

— customise affirmations to your needs.

Personal Life-

WEEKLY TASKS

— initiate small changes: begin with small, manageable tasks such as making your bed or cleaning your room every sunday.

— celebrate your success: reward yourself when you achieve your goals or have a consistently productive week. consider treats like buying flowers for yourself or watching your favorite show.

DAILY WORK

— set achievable goals: establish realistic goals for the day, week, or month ahead.

— track your progress.

— organise your work space, declutter your shelves etc.

— embrace the power of lists: keep a list of tasks to be done and their deadlines. this way, you start each day with a clear plan. to make it visually appealing and motivating, consider using productivity apps like evernote, habit tracker, or notion.

PRODUCTIVITY TIPS

— wake up early.

— plan ahead everything, do scheduling. you can use:

google calendar / notion / tasks .

— if the task takes less than 2 minutes to finish, do it immediately.

— countdown rule, if you are procrastinating, count 1-2-3-4-5 and jump.

— start slow, don't rush and try to do everything at one time.

— follow a proper routine, use app locks based on screentime.

— pomodoro technique, 25 min work, and 5 min break.

— schedule longer break times as well e.g 30 min nap.