How to glow up mentally and physically

glow up

So you want to learn how to glow up mentally and physically? It’s true your mental health can determine a lot of what goes on in your life.  And your physical health can mess up with your mental health.

However, some physical conditions and disabilities are not due to anything one has done, and that is hard. 

Dealing with that requires a lot of resilience medical advice and care. 

Other physical problems especially those related to lifestyle are what we are talking about here.  The good news is for those issues a physical and mental glow up can help. 

But you can take charge by learning the simple tips to glow up mentally and be the woman you have always wanted to be-poised, balanced, calm, and living her best life. 

 In a world that often demands so much from us, it’s crucial to prioritize self-care and self-improvement, and being our true authentic selves. 

 And so today, we’re going to embark on a powerful journey together, exploring 34 invaluable tips to help you unlock your mental brilliance and embrace the glowing, confident, and resilient woman within you.

What are mental and physical glow-up

First things first. Your mental health and outlook are everything. It determines a lot of what you do, what you believe, what you achieve, and how you feel. 

So a mental glow-up is an outward manifestation of a positive inner self.

 You get to that beautiful glowy self by doing some inner growth starting with cultivating a positive mindset.

You see when you have that inner fortitude and positivity, you are not easily fazed by the daily happenings. 

While most people hear glow up and think of physical appearance, it is more than that. 

 So even before you start working on anything else the first thing to consider is your mindset, and cultivating that mental set of approaching every day positively. This gives you peace.

You can do this by anchoring yourself to a higher power for instance. 

A belief in God for example can help you feel more positive and happier and it can show outwardly as a mental glow. 

A physical glowup is an undeniable physical transformation.

Your skin glows. Your hair looks healthy. Your body appears healthy. You have a certain pep in your step.

You look and feel radiant. You exude joy. It may be just small changes but they show.

 Now you don’t have to be skinny or the right weight to have a physical glow.

I know plenty of people who are a bit heavy but still have that glow to them.

You see sometimes it is even the way you carry yourself. But you do have to have energy.

So doing all the healthy things that give you energy can give you that physical glow-up. 

How to glow up mentally and physically

To glow up both mentally and physically you must know what you want to work on, to improve, and then work toward that.  

With consistency, you can see some amazing results on your emotional and mental health as well as an improved outlook on life when you implement and work on your goals.

While some may take time to work, with time and practice, you will be the person you have always wanted to be. 

Choose to approach everyday life positively while also working to improve your mental and physical self. 

That said let’s look at the best tips on how to glow up mentally and physically. 

1. Embrace Mindfulness and Meditation: 

Begin your journey by practicing mindfulness and meditation.

These techniques can help you find inner peace, develop a positive outlook,  reduce stress, and enhance your self-awareness.

Meditation doesn’t need to be hard. Just sit quietly and focus on your breathing slowly and steadily.

If gou want take it a little further, you follow mediation videos on YouTube. 

2. Set Clear and Achievable Goals

The first step toward a transformation whether it’s a mental or physical glow-up, is to set some personal goals. Write your goals down and put your goals in a prominent place so you see them every day. 

Break down your goals into bite-size pieces. If you want to lose 10 pounds, what daily goals do you have? What daily actions are you going to take? 

In the same way to glow up mentally, ask some questions, What is missing that makes you unhappy or feel stuck or empty? 

If you are not confident, you can work towards that and set goals to achieve that. You may set goals to do something that makes you confident for example. 

So set goals towards the area you want to improve.  The best way to change is to know what to change and then how to do it. 

Write down the most important things you want to achieve with your glow-up plan. 

3. Avoid excess consumption of social media

Excess consumption of social media and endless scrolling is bad for mental health and can be as addictive as a drug and the impact on mental health is just as bad. 

First, it can mess with your sense of self and confidence.

 Second, it is an endless pit of time used up that can be used for better things that will actually help you become a better person. 

So for your glow-up plan, limit how much time you spend on social media apps. Take regular breaks from screens and prioritize self-care activities.

Try a digital detox occasionally to reconnect with yourself and those around you and to get to real life. 

Unfollow anyone who makes you feel inadequate.

Unfollow anyone who does not inspire you.

Delete some apps. You don’t need to be everywhere. You have your glow-up plan to work on. Truly it is liberating. Our devices like a drug are addictive too and we have to be careful. 

4. Develop a Positive Morning Routine and night time routines

You are glow-up plan needs to include a morning routine as well as a nighttime routine. 

Develop a morning routine that allows you time to focus on yourself and your mental health, as well as your daily goals. Start your day with positivity. 

Establishing a morning routine that includes positive affirmations, gratitude, and self-care rituals can set a powerful tone for the day ahead. When you have had time to really focus on yourself, you feel happier and empowered.

If you have taken care of yourself physically you are more vibrant, and that right there is a glow-up

Have you heard of the miracle morning routine? It is the most transformative morning routine one can embrace in only 6 powerful steps. You can read more about it here. 

And there is a book as well The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life (Before 8 AM)   Here is a quick summary of this morning’s routine. 

A nighttime routine allows you to calm your mind and wind down early enough for a restful night. This sets you up for a successful day the next day. And that is a great help toward glowing up mentally. 


5. Have a skincare routine

A good skincare routine is essential for your physical glow.  But do keep in mind a nutritious diet, drinking enough water, and having enough sleep are important for glowing skin.

In fact, those are the foundational building blocks for healthy glowing skin.

Then your healthy skin care routine comes in as the final polish. Yourhealthy skincare routine will include a facial wash, toning, and moisturizing your skin. A morning and nighttime skincare routine addresses your skin’s needs at those times. 

6. Cultivate a Growth Mindset

Your mindset is a big part of your mental glow-up and helps a lot in the things you do to improve your physical health and appearance.  

 Belief in your ability to learn and grow. A growth mindset allows you to embrace challenges as opportunities for personal development. 

If you have been living in your comfort zone, it’s now time to step outside of it.  

Do those hard things.  If you have been saying I do a lot, it’s time to say I can try that, I will try that, or even I can do that. 

7. Limit Negative SelfTalk

Replace self-doubt with self-love.

Challenge negative thoughts and replace them with positive affirmations.

Talk kindly to yourself. Self-acceptance is a great part of an emotional and mental glow-up.

Negative self-talk can keep you stuck in the cycle of negativity and low self-esteem. 

Learn to affirm yourself. 

Daily affirmations can help boost your self-confidence and squash those negative emotions associated with negative thoughts.

Read on how to stop negativity and find joy here. 

8. Engage in Regular Journaling for Self-Reflection

Explore your thoughts, dreams, and emotions through journaling. It’s a powerful tool for self-discovery and personal growth.

9. Surround Yourself with Positive and Supportive People

It is true your level of happiness can be determined by the quality of people in your life.

For those you can choose, choose quality. 

 Your inner circle matters and can make a huge difference in your happiness and mental well-being.

You know emotions are contagious and negative people just suck the joy right out of you.

You really can feel other people’s emotional state and that can affect how you feel and act.

 Surround yourself with people who uplift and inspire you. Stress and glow-up don’t go together. Especially, avoid narcissists.

They’re like happiness vampires. They suck it all out. 

10. Learn to Manage Stress Effectively

Stress is inevitable, but how you manage it makes all the difference. Incorporate stress-relief techniques into your daily routine. 

And learn how to cope with stressful moments effectively.

But being prepared to handle the inevitable life hiccups without unraveling is key to emotional balance. 

Stress management requires a lot of resources. From your sleep quality to the food you eat and the exercises you do, they all help you handle stress.

 Engaging in meditation, and yoga are great ways to manage stress and improve your mental health. When you feel balanced you glow up mentally. 

11. Practice Gratitude Daily

Learn and practice the power of gratitude. Practicing gratitude is the simplest way to feel content and radiate joy. Gratitude is a way of manifesting more good things in your life.

We get more of what we think about, talk about and focus on. It is called the law of attraction.

 When we are thankful for the good things we have and we all have things to be grateful for, we get more good things. Just try it.

Write down 3 things you are grateful for for a month and see what happens. For one you will be much happier and content. 

 Count your blessings each day. Gratitude can shift your perspective and fill your life with positivity and when that happens, you really feel and radiate the mental glow. 

12. Continuously Learn and Educate Yourself

Knowledge is a powerful tool for personal growth. Learn new things and new ways of thinking to be truly your best self. 

Read Inspirational Books or Listen to Uplifting Podcasts

 Feed your mind with inspiration. Inspirational books, podcasts, and TED talks can open your mind offering concepts and a positive worldview that can transform your mindset.

Books and podcasts can be your sources of motivation and knowledge.

Learning new things will give you new skills and boost your confidence.  Knowledge is such a confidence and glow-up booster. 

13. Identify and Process Your Emotions

When you feel certain emotions, listen to yourself and your soul. Analyze them.  Journaling can help with this process. Journal Prompts can help you process things, Or simply write your thoughts as they come to your work too. 

Don’t suppress your feelings. Embrace them, understand them, and learn to let go when necessary.

14. Practice Self-Compassion

To glow up mentally, self-compassion is necessary. Sometimes we are our worst critics and put ourselves down. Send your brain the messages you want it to keep.

The brain believes what you say to yourself. So say good things. 

Be kind to yourself, especially during challenging times. Self-compassion is the foundation of resilience.

15. Develop Healthy Coping Mechanisms

 Replace destructive habits with healthy coping mechanisms like exercise, art, or deep breathing.

Instead of reaching for that bottle of wine,  learn other ways to cope. Drink something else that is not bad for you.

Make a nice healthy drink and sip slowly. Relax with a good movie. Take a walk. Call a friend. 

16. Seek Professional Help If Needed

When you are really struggling mentally, please seek the help of a mental health provider. Go to therapy.

Take the meds if it is necessary.  

There’s strength in seeking help when required.

Therapy can provide invaluable support and help you see beyond your blind sports. 

17. Maintain a Balanced and Nutritious Diet: 

both your mind and your body depend on the quality of your food a lot. Starts to develop healthy eating habits to glow mentally and physically. 

Nourish your body with wholesome nutritious foods on a daily basis.

A healthy diet fuels both your body and mind and is apart part of your mental and physical glow-up. To feel good and look good you must eat healthy food. Include those leafy greens in your diet. Eat whole grains.

Eat healthy fats such as omega-3 fatty acids. When you look at your plate, you should see vibrant colors.

None of that fried stuff, and more fried stuff. All of that is pure inflammation and no one is going to glow eating like that.

Junk food may taste great going down but all those unhealthy foods will start to show on your skin, body, and your mental health. 

18. Stop smoking and for God’s sake don’t do drugs.

Smoking makes your skin look dry and dull and it really ages you.

I always wish I could come to people who smoke and say,” Your skin would look so lovely if you didn’t smoke.”

But people would think me rude. So I am saying it here because I can.

And drugs, they just make you look haggard and lost. And I know how hard it is to quit any of the stuff, so please seek appropriate cre. 

19. Stay Hydrated Throughout the Day

Staying hydrated is kind of obvious when you want to have glowing skin, but it is a great way to have a mental glow too. 

Dehydration is simply hard on the body and mind. Hydrate your body and you will feel good and focused, and your body and help improve too. Your skin glows when is well-hydrated too. So yes water is a big part of a mental and physical glow up.

Don’t forget to drink water. Hydration is essential for cognitive function.

20. Get Adequate Sleep Each Night

Prioritize sleep. Aim for at least 7-9 hours of sleep. A good night’s sleep is essential for both your physical and mental health. Did you know that the body takes out its trash while you sleep?

 A lot of metabolic cleansing is going on while you sleep. If you don’t sleep enough some trash is left behind and it shows on your face, as you will look haggard. You will feel tired and it shows. 

Yes, beauty sleep is for real. Just as lack of sleep shows up in your face and you feel it in your achy tired body, so does good sleep show up in a well-rested body.

The skin looks good, you have pep in your step, you have increased energy levels and there is a certain spring in your step.

 Also, a well-rested mind is better equipped to handle life’s challenges.

So you don’t melt into a puddle of nerves whenever a challenge comes and you know it will because life is like that. 

To glow up both mentally and physically, you need enough good sleep.  

Practice good personal hygiene

I really don’t need to say this but we all know no one looks good when they haven’t been groomed. 

Yes, taking care of your body is key to glowing up. Take care of your hair and your teeth. You know stay clean. 

21. Incorporate Regular Exercise into Your Routine

Physical activity is crucial in your overall health including emotional and mental health. So start a simple workout routine. 

Yoga is a great choice, but even a 30-minute walk daily will work. 

But if you are the gym type of person, head there. 

Just commit to it and you will feel your mood improve immediatley after exercise. And in a few weeks, you start seeing a whole new, trim, and more energetic person.

 Now that is a real mental and physical glow-up. 

Exercise and moving your body is essential for both mental and physical health. 

Exercise boosts your mood, relieves stress, and keeps you physically fit.

22.  Avoid Excessive Consumption of Alcohol and Caffeine

 Moderation is key.

Excessive alcohol and caffeine can disrupt your mental balance. 

They also disrupt your sleep. And we have already stated how important sleep is for your health and productivity.

Excess alcohol disrupts your life and ruins your physical health.

For good health, everything is in moderation. 

No glow-up with a sick liver and constant sickness. 

23. Practice self-love

Truly many of the tips here are about self-love. Know your worth and don’t let other people make you feel otherwise.

When you love your self it shows. Practice self-care.

If you need a reminder to practice self-care, here are 61 quotes to inspire you to practice self-care. 

Related post: Journal prompts for self-love. 

 That means you eat healthily, sleep well, and learn to rest when you are retired and so much. Truly this whole post exudes self-love

24. Find a Hobby You Enjoy

Engage in Creative Outlets.

Having creative hobbies is an excellent way to glow up mentally. Express yourself through creativity. Whether it’s painting, writing, or dancing, creative outlets nourish your soul. And many hobbies like sports, yoga, and others help with both mental and physical health. 

Engage in activities that bring you joy and keep you active, or calm your mind such as these best hobbies for anxiety and depression.

Hobbies are such a good way to improve mental health.

Related: The best hobbies for introverts.


25.  Set Personal Boundaries

Establish boundaries to protect your mental and emotional well-being.

Don’t let people suck your energy and resources. That can stress you out. No stress if you want to glow up mentally.

26.  Celebrate Your Achievements, No Matter How Small

Acknowledge your successes. Every step forward is worth celebrating. Stop to notice your wins. 

27.  Embrace and Showcase Your Unique Qualities

Your uniqueness is your strength. Don’t be afraid to stand out. When you show up as your authentic self you feel good because you are not hiding. Your soul shines through and you boost your confidence. 

28. Face Your Fears and Step Out of Your Comfort Zone

Growth often happens outside your comfort zone. Embrace challenges with courage.

So don’t be tempted to stay small or hind. Go for those gig dreams you have. Take the steps.

Don’t stay stuck feeling lost in life. Even the tiniest step is still a step so start small.

And eventually, you will be where you want to be, and feeling sp great your glow-up will be evident. 

29. Practice Assertiveness in Communication 

Voice your thoughts and needs confidently and respectfully. It can be hard at first but eventually, you will feel confident enough to speak up.

30. Develop Time Management and Organizational Skills

Efficiently manage your time to reduce stress and achieve your goals.

Avoid procrastination. When we procrastinate we invite stress in, and our mental health suffers. Besides that thing stays nagging you in the back of your mind. So get your to-do list out and tackle the things on it.

You will,l feel better and at ease. If you struggle with procrastination, here are 21 ways to overcome procrastination for good. 

31. Volunteer or Give Back to the Community

Contributing to others can bring a deep sense of fulfillment. When you make others happy especially those in need you feel happy too. 

32. Embrace Change as an Opportunity for Growth

Change is constant. Most people including me fear change( I am working on it). And change can be scary.

But being open-minded and welcoming new things is also a great way to step outside of your comfort zone.

It’s a way to grow and in so doing you may discover a whole side of you that is amazing talented and transformative. 

 Embrace it as a chance to evolve.

33. Strengthen Existing Relationships

Nurture the connections that matter most to you.

It really feels good to be part of something as in part of a friendship, of a family.

Having those ties and meaningful relationships is so enriching.

So call those people who matter to you. Learn how to make new friends while making sure to maintain the old. Keep up with family and try and strengthen those ties whenever and wherever possible. 


34. Make New Friends 

Expand your social circle and connect with like-minded individuals.

You want to seek out positive people on your self-improvement journey. Find people who have a certain positive energy.

People who are on a similar journey as you make the best friends.

And it really helps to have a friend who understands.

We all need friends and it feels really good to be with like-minded people. 

35. Get a pet

A pet brings so much joy and a dog especially loves you unconditionally. Taking care of a pet can be really fulfilling for many people.

And if it’s a dog you take it for walks and you get a dose of heath through the walks too. 

Dogs also know how to comfort you when you are sad and bring much-needed joy. Yes, having a pet is a great way to improve your mental and physical self. 



So there you have it! Your path to becoming a better version, indeed the best version of yourselves and glow up mentally and physically. 

Embrace these 35 tips to improve your emotional health and mentally glow up, and remember that your journey is unique.

 The care of your mental health is of the utmost importance. 

By the same token, to be the best version of yourself a physical glow-up is necessary too. 

 Through self-care, self-love, and continuous self-improvement, you’ll radiate confidence, resilience, and the inner brilliance that defines the empowered woman you are meant to be.

 This list of good habits to glow up mentally and physically is your superpower to a more empowered and happy self.

Embrace the glow-up journey with open arms, and watch your life transform in remarkable ways

Want to take this mental and physical glow up to the next level?

Use 30 of these tips and start a 30-day glow-up challenge.

A glow-up challenge is an especially great way to start a new year.

As part of your new you better you which we all vow to do but fail, try a 30-day glow-up challenge. Of course, you can start that challenge any time you feel inspired.

And remember self improvement is ongoing. So occasionally reassess your life and see how you can continue to glow up mentally and physically. 

Ways to glow up
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