#mental health fitness

[nando161mando]

[timot-ei]

You don't need to earn rest, you deserve it and it is a normal part of self care.

[4theitgirls]

productivity apps for self improvement

pinterest

you know i had to include the ultimate form of social media. pinterest is one of the only truly peaceful social media apps out there and focuses on sharing photos to your themed boards. this app is everything if you’re into making vision boards, moodboards, beauty, productivity, and really anything else. there’s something there for everyone!

finch

this is a wonderful self-care app, in which you take care of a bird while taking care of yourself! this is my new favorite app. i use the free version and it is adorable. the app asks you some questions about your goals and how you feel about self care, and gives you some daily goals based on your answers, but you can delete and add goals of your own. the more you log in and track your goals, the more adventures your bird can go on and the more they grow. i recommend this app to absolutely everyone and i will never shut up about it.

gymshark training

this is a free training app including many different types and styles of workouts. you can search for workouts based on duration, equipment used, the targeted muscle, and so on. you can also add workouts and plans of your own and track your progress.

i am sober

this is my favorite app for if you have something you want to quit. this isn’t just for substances or alcohol, but can also be used for quitting sugar, skin picking, caffeine, fast food, and so many other things. you can track your progress, review your days, make pledges, and connect with others who are struggling with the same thing you are. you are also given motivational quotes and reminders when you log into the app. there is an option for a subscription, but i use the free version and have had no problems with it at all.

study bunny: focus timer

an adorable focus timer where you gain coins with every goal/time you accomplish something with your focus timer and you can spend your coins on cute little accessories for your bunny! the only real issue with this app is that the ads are kind of crazy, and it’s $15 a month to go ad-free.

flora - green focus

this app includes a pomodoro timer and plants a tree in a rural community based on how often you stay focused using the timer on the app. the app does not plant a tree unless you opt for their subscription, which is $2 per year and allows you to plant one tree for 120 hours of focused time. you can also plant a tree every 24 hours with the $10 plan.

focus to-do: focus timer&tasks

this app combines a pomodoro timer with a daily to-do list. the app is free to use, but includes additional features for those with a subscription, which is $3 for every three months or $9 for a lifetime membership.

balance: meditation & sleep

a great app that includes nightly reviews, meditations, and sleep sounds. this app has great reviews, but it’s worth noting that it’s not completely free. it includes a trial, after which is $12 per month, or $70 per year.

insight timer - meditate & sleep

just as it sounds, this is another great app for meditations, ambient sounds for sleep, and progress tracking. there are tons of free things included in the app, but if you want to unlock everything, the premium plan is $10 per month or $60 per year.

structured - daily planner

an app with great reviews intended to help organize your daily tasks into achievable goals and track your progress. the app has basic features for free, but also includes a premium subscription if you want to unlock all the features.

routineflow: guided routines

this app caters to those who have difficulties staying focused and maintaining a set routine by guiding your routine for you and managing your progress. the app gives you one routine for free, but if you want another, you would need to pay for the $30 annual subscription.

how we feel

a wonderful free journaling app developed by therapists and scientists for logging your emotions, talking to other users, and tracking your mood patterns.

gentler streak fitness tracker

if you’re tired of the constant work and grind mentality, this may be the app for you. this app takes a gentler approach to fitness by tracking exercise, giving encouragement, and notifying you if you are overworking yourself. the app itself is free, but certain features require a subscription, which is $8 per month or $50 per year.

glo | yoga and meditation app

glo is a highly rated app for yoga, pilates, and meditation. unlike most of the other apps listed, you can’t really access much on glo for free. to access the full courses, they offer two plans: $30 per month or $245 per year.

waterllama

another adorable app that lets you track your water intake with a cute llama! super motivating and is free for basic features. if you want to unlock all features, the subscription is $7 per year.

mindllama

made by the same people as waterllama, this app allows you to practice and track your meditation and breathwork practice with a cute llama! like waterllama, the app is free, but some features require a subscription, which varies depending on whether you want the premium plan, the anxiety relief plan, or the sleep focused plan.

daily bean - simplest journal

another super cute app that helps you track your days and moods. the app itself is free, but a premium plan is also offered, which is $20 per year.

schmoody: mood & habit tracker

this app aims to help you through depression, anxiety, and/or adhd by helping you track your habits, talk to other users, and give you the resources to get you back on track. the free version includes the “essentials” to support mental health and well-being, but they also offer a premium version, which unlocks more resources and personalized options. the subscription is $15 per month, $60 per year, or $100 for a lifetime membership.

meditation timer - zenitizer

this is a meditation timer that focuses on simplicity and organization while tracking your meditation practice. a free version is available with a limited amount of content, but a premium version is also offered, which is $3 per month, $20 per year, or a $50 one-time payment.

mineral - gratitude journal

this is a free journaling app that is secure in the fact that you have to use face id in order to access your journal. this app is definitely more simple, but effective nonetheless.

focus keeper: productive timer

this app is a popular pomodoro-style timer app. i’ve heard that this app works wonders for many people with adhd. the app is free, but includes additional content and features for those with a subscription.

[uncanny-tranny]

Honestly, there is a certain type of fetishizing of violence that occurs when you are the victim of abuse - wherein people talk directly to you about how much they fantasize about your abuser/s dying and being killed - "all abusers must be killed!" they say.

As a victim of prolonged abuse, I never felt cared for when people indulged that information to me. It often feels like my abuse is being exploited for others to enact their own violent fantasies and secret desires - my abuse means nothing to them in the same way that I didn't matter to my abusers. It's not support - it's just another cycle of violence.

I'm begging people to care more about victims and survivors than they do about retribution of abusers. Nowhere along the way should your focus on the abuser outweigh the people affected by their abuse. If you truly want to support abuse victims and survivors, start with us

[bloodysparklez]

"b-but if akechi is every member of the friend group, what about the rest of the thieves-" homosexual supporting cast. next question

[aquaglow]

STAYING IN 2024: holding back, waiting for a special occasion to dress up, accusing anything fun and silly and harmless of being "cringe", debating ideology with irrelevant people, being a couch potato, immediate reactions, just reading headlines, worrying about wrinkles, Twitter, food substitutes, true crime exploitation, aesthetic journaling.

COMING TO 2025: more outdoor walks, being willingly ignorant of things that don't concern me, turning off devices, cooking in the oven, studying about and being smarter with finances, face-to-face conversations, loyalty to local shops, not complaining, supporting immigrants, complex carbohydrates, learning about the native fauna and flora, public transport, temporary tattoos, discovering a signature homemade masala, citric perfumes, being radically private, classical music.

[chrystalmedeir3]

I can be yours forever, just tell me when to start..💞

[take-care-n-love-youself]

[agirlwithglam]

🎀 The It Girl Lifestyle Guide 🎀

hi girlies! this guide is a part of the big series: The Ultimate It-Girlism Guide. in this mini guide i'll be including all things health, morning/nighttime routines, and more!

How to create your ideal morning / night / any other routine:

Here’s a mini step by step guide to curating a routine that works specifically for YOU, tailored to your own needs and wants. This can be for any routine u wanna create: morning, night, after school, after work, before school/ work, etc etc.

Apps / things needed:

ChatGPT (or an AI like that- it’s not completely necessary but it’s useful)

Notes app / docs app. (Or a pen and paper- this will be to write down the routine!)

Calendar app (optional tbh)

Ok so first off: decide what you want in your routine. Make a list in no particular order of what you need/ want in the routine.

Some examples:

Once you’ve created this list, you’re pretty much half way done. In this next part you can use chat GPT to make it easier, or use your own mind.

The next thing to do is: ask chatGPT to make a routine with the steps u wanted.

Make sure to mention what time your routine starts and ends. And if there’s anything you want to change, you can just ask the AI or make those changes yourself!

The last step is to write it down!

You can either write it down on the notes app, docs, on a journal/ piece of paper, anything that’s easily accessible to you. I heavily recommend writing it down somewhere, but if you dont want to you can…

Put it into your calander. This can help you be a bit more organised, but it’s not completely needed. As long as it’s written down somewhere- so you dont need to always remember it- you’re good.

Health and wellness

In this section, i will be talking about fitness, mental health and physical health. I will mention some useful tips to finally start, how to overcome procrastination, and how to take care of that area of your body.

1. FITNESS.

Numero uno: fitness! I’m not going to go yapping on about how fitness is so important- im assuming you all know that by now. But let me just remind you that staying fit is not only exercising or going to the gym everyday. It can be: running, going for a walk, playing a sport, yoga, pilates, dancing, cycling, and THE LIST GOES ON. DO anything that moves your body and gets you fit!

Here are some tips to help you get started:

Start small. Set small goals first. Set SMART goals

Choose the activities you enjoy. Like i mentioned earlier, there’s tons of ways to stay fit- cycling, running, swimming, yoga, dance, sports, etc. etc. (if you like, joining a class or working out with friends can help you stay motivated!)

Stay consistent. I know i know, this is said everywhere. But there is no progress without consistency. Even if you can’t do a whole workout one day, try and do 10 jumping jacks, or 5 pushups. Do whatever you can. Remember: 1% is better than 0.

Create a vision board. You can create one yourself, or find tons of them off Pinterest. Vision boards will make the process so much more fun and will certainly motivate you.

Set a reward system. Tell yourself: if you do this high intensity workout now, you can go to the spa later or watch tv.

Find a why. This goes for like everything tbh. If your why is big enough, you are capable of doing anything (even finding that lost book that you owe the library!) basically, are you doing this to get ripped? With tons of abs, or to get strong and impress people? Or are you doing this to boost your self esteem and improve your health?

2. FOOD & NUTRITION.

Balanced diet: eat the rainbow! Meaning- eat meals with a variety of different colours. Fruits, vegetables, proteins, carbohydrates, etc. it’s completely alright to eat a chocolate, but remember: EVERYTHING IN MODERATION.

Hydration: aim for at least 8 glasses of water a day. Trust me, drinking the magical potion that is water will help you SO much! It can help you clear your skin, have pink uncrusty lips, keep you fit and soooo much more.

Mindful eating: in the book IKIGAI it is said that you should only eat until you’re 80% full. Not 100%. Why? Because the time it takes for you to digest the food will have already made you extremely full. You may even have a stomachache. Studies also show that cutting back on calories can lead to better heart health, longevity, and weight loss.

Here are some tips to manage cravings:

Find healthier alternatives. If you are craving something sweet like chocolate, have something like a sweet fruit. If you crave something salty, try nuts. If you can’t think of any, search up some healthier alternatives to it!

Create more friction for junk, and less friction for healthy. This concept was said in the book Atomic Habits by James Clear. What does it mean? Make sure that it takes a lot of energy to get the unhealthy junk food. Maybe keep them high up in a cupboard so whenever you want it you have to go get a ladder, climb up, and then get it. And keep the healthy food in easy reach. Like some fruits open on a table, etc. (also remember to keep some actually yummy healthy food like Greek yogurt or protein bars.)

Distract yourself. Go do a workout or engage your mind in a hobby that you enjoy. Basically take your mind off food.

Yummy water. Make some lemonade for yourself. Or perhaps add slices of lemon, cucumber, mint or strawberries to it for some flavours. I’d do some research on this cus i know that some combos can rly help for things like clearing your skin, boosting energy, etc.

3. MENTAL HEALTH

Taking care of your mental health is just as important as taking care of your physical health. It affects how we think, feel and act and also determines how we handle stress, relate to others, relationships, etc.

Of course there will be ups and downs for our mental health. It’s not something that you can just fix once and it’ll be good forever. No, it’s a rollercoaster. But having a “good” mental health is really important for a successful lifestyle.

Here are some tips to help you improve your mental health:

Meditation / deep breathing. I can’t emphasise how important this is. Even 1-2 minutes a day is good. Start small. You dont even need to be sitting crossed legged for this. Whether you’re in class, on a vehicle or in a stressful situation; just breathe. Take a deep breath, and out. Do it right now.

Journalling. Write. It. Out. Writing your problems and worries out is SOO therapeutic, especially when you want to calm down. There are SO MANY benefits to journalling. But remember that once you’ve ranted on the paper, tear it, rip it, and watch it burn. (Don’t keep a journal for this unless you KNOW 150% that no ones ever gonna read it. Trust me, it’s terrifying knowing that someone’s read that.) other things you can do is create a gratitude journal, so whenever you’re feeling low you can just go to it or write in it.

Self careee!! Create time for self care in your week. Because if you do that, it’s gonna be that one thing which you’ll be looking forward to each week, which will make life SO much more fun and bearable. For me, my forms of self care are watching thewizardliz or tam Kaur, reading, watching a movie at night, etc.

POSITIVE. SELF. TALK. Need i say more? What you say to yourself, is what you believe. And what you believe reflects in your external life.

Sing your heart out to Olivia Rodrigo. I swear this is actually so calming and therapeutic. Basically: express your feelings. If you’re angry at someone, feeling grief or really hurt by someone, screaming to Olivia Rodrigo songs in my bedroom is my go-to (i just make sure not to do it when others can here hehe). You can punch your pillow, scream, cry, etc.

Remember honey: this too will pass. Repeat that over in your head. This will pass. This will pass. This will pass. I know you may be going through the toughest time ever, but this too will pass. Nothing is forever. You’ve gotten through so much worse. You’ve got this.

!! Girls, please remember that these are just some tips. I am NOT a professional. If you really feel horrible every single day, go to therapy or counselling. Also contact mental health hotlines or emergency numbers if needed.

Mkay thats it! I hope this was of some value to you, and stay tuned for the next guide in the it girl series!

[paper-heartss]

hot girls take care of themselves🧘🏻‍♀️🖤

[bananafire11]

TADC EP4 SPOILERS; CW: SUICIDE/MENTAL HEALTH SHIT

Gangle has become very dear to me, so i thought i'd try smth new for her:]

[nando161mando]

[timot-ei]

Wellbeing advent day 13!

[ros3ybabe]

🎀 Hobbies 🎀

I feel as tho I don't have much time to do things besides school, work, some chores, and survive right now, but I've been thinking about some hobbies I enjoy and would like to incorporate into my life when I decide to make the time without burning out!

Reading - I used to be big on reading just about any books I could get my hands on. Then I was really focused on reading self help, and now that I haven't been reading at all, I've been thinking about getting back into reading. Always looking for book recommendations, and I do have my eye on some books I'd like to purchase.

Gardening - if I had the time and space, I'd love to have a flower garden or a vegetable garden. It always makes me happy when the fruits of my efforts come to life, so tending to plants and gardening sounds super fun and relaxing.

Video Games - I used to play video games on and off, but I wouldn't mind owning a PS4 or a Switch and spending some time playing video games whenever I'd want time to wind down.

Cooking/Baking - I love learning things, and the sense of pride I've gotten in the past when receiving praise for things I've cooked or baked has really driven me to want to increase my skill. I've only baked something from scratch once in my life, but I'd really like to expand my skills in making desserts.

Exercise - I'm talking all forms of it! Dancing, martial arts/kickboxing type activities, yoga, pilates, running, swimming, spin/cycling, weight lifting (again), calisthenics, all of it! I don't currently look like the exercise type but I find various forms of movement to be so fun! If I had more time, I'd be trying new things all the time!

Volunteer work - This is something I used to do all the time, and it's a hobby that I enjoyed that kept me humble. Not only that, but I thoroughly enjoy showing kindness and compassion to others. Making a difference in anuwau brings me so much joy, and I love meeting new people and learning their stories. I also would love to volunteer with animals, because they deserve so much love and affection too!

Drawing/Art - I used to draw for fun but when I started college, I didn't have the time to devote to continuously increasing my art skills. I still own a sketch kit, coloring materials, and several sketchbooks so it really is a matter of having time.

Crochet - The thought of making things that I can gift to others seriously makes me so excited!! Crochet seems like such a fun, crafty, relaxing activity and the added fun of gifting those crafts to others would make it so fun!!

Scrapbooking - I don't know if I'd ever do this one, but I do Ike the idea of keeping my memories in a physical space, and not just in like pictures on my phone.

Learning - if school wasn't crazy busy, I'd spend all my time learning languages (ASL, Japanese, Spanish, Korean, Mandarin, Italian, etc), computer coding skills, how to make and do certain things, just anything I can do to keep my mind enriched.

Upcycling/Altering Clothes - I would love to upcycle or alter articles of clothes into more personalized pieces for myself. The thought of having a personalized, hand made closet full of clothes makes me really want to buy a sewing machine and learn how to use it to my advantage!

That's all I can think of for now that I'd like to someday incorporate into my life. Having hobbies is always so fun, but I've been so busy and tired that I don't mess with any of the hobbies I'd want to do. If anyone has any tips for time management, or resources for beginning new hobbies, please let me know!!

til next time lovelies 🩷

[theambitiouswoman]

We have three brains: The head brain, the gut and the heart.

🧠 Head (Brain): This is where our logic, intellect, and conscious thought processes are centered. Despite its importance, 90% of our behavior is influenced by our unconscious mind.

How to take care:

🧠 Do activities that stimulate your brain, such as puzzles, reading, learning new skills, or practicing mindfulness meditation. These activities can help improve cognitive function and maintain brain health.

🧠 Healthy nutrition, regular exercise, adequate sleep, and managing stress are crucial for brain health. Physical health directly impacts your cognitive abilities and mental clarity.

🧠 Keep your brain active by learning new things regularly. This could involve hobbies, courses, or activities that challenge and stimulate your intellect.

🍽️  Gut: Often referred to as our "second brain," the gut produces a significant amount of serotonin, which plays a crucial role in mood regulation and overall emotional management.

How to take care:

🍽️  Eat a diet rich in fiber, fruits, vegetables, and probiotics (like yogurt or kefir) to promote a healthy gut microbiome. Avoid excessive sugar and processed foods.

🍽️  Drink plenty of water throughout the day to support digestion and overall gut function.

🍽️  Stress can negatively impact your gut health. Practice stress reduction techniques like deep breathing, yoga, or meditation to maintain a healthy gut-brain axis.

❤️ Heart: The heart has neural pathways that communicate with the brain, suggesting a bidirectional flow of information. This connection emphasizes the role of emotions, intuition, and feelings in our decision making and overall cognitive processes.

How to take care:

❤️ Maintain positive relationships, express your emotions constructively, and engage in activities that bring you happiness and fulfillment.

❤️ Regular exercise not only benefits the heart but also helps manage your emotions by releasing endorphins and reducing stress.

❤️ Take time for your self care activities that nurture your emotional and psychological health.