Health

Let’s be real — I don’t have time for 5 a.m. smoothie bowls

If you’re anything like me, life in your 40s looks nothing like your 20s. Between kids’ schedules, running a business, trying to keep your sanity, and carving out a little time for yourself, “healthy living” has changed a lot.

I don’t spend hours at the gym or make picture-perfect smoothie bowls anymore. I aim for realistic wellness. I don’t do everything perfectly (spoiler: no one does), but I’ve found simple habits that stick, are manageable, and make me feel better without adding stress.

Healthy habits that actually work for women in their 40s

1. Morning movement in comfy activewear
I’m not training for a race, but I move when I can — walking the kids to school, a short yoga flow in my office, or a quick bike ride. It all adds up, and the trick is making it easy.

I basically live in activewear. Cute, comfortable leggings and a supportive sports bra make it more likely I’ll move—even if it’s just stretching between Zoom calls. I’ve been loving adidas pieces lately; they’re flattering, hold up to mom life, and I don’t feel the need to change out of them unless I have to.

2. Prioritizing sleep — even if it’s not perfect
I can’t run on four hours of sleep anymore. I protect sleep like it’s precious: try to be in bed around 10, read a few pages, and put my phone out of reach. Yes, some nights are interrupted by kids, hormones, or an overactive mind. It’s not perfect, but winding down intentionally helps. For me that means limiting screen time in the evening, skipping caffeine after 2 p.m., and managing stress as best I can.

3. Drinking water like it’s my job
Hydration used to be an afterthought. Now I keep a big water bottle with me and aim to refill it several times a day. It’s a small change that helps my energy, digestion, and skin.

4. Meal prepping, but not for Instagram
I’m not prepping perfectly arranged meals. I do a little prep on Sundays—roast a big tray of veggies, make some grains, grill chicken, and chop produce for the week. Having easy options ready makes a huge difference. I usually look at the week’s schedule and plan simple meals for busy nights and nicer meals for quieter evenings.

The goal is making healthy choices easier, not making them perfect.

5. Saying no without guilt
Protecting my time and energy matters for my mental and physical health. I’ve learned to say no to things that drain me, even when it’s hard. Skipping an event or passing on dinner plans so I can decompress is a form of self-care.

6. Wearing activewear most days and owning it
Activewear is my go-to uniform. It’s comfy, looks nice, and makes it easy to move whenever I need to. Whether I’m dropping kids off, running errands, or fitting in a quick workout, I like being ready without a wardrobe change. I also wear workout shoes a lot—I’m on the go and need shoes that keep up.

Pro tip: choose activewear that’s breathable, high-waisted, and stretchy so it feels good all day. A solid backpack is great too—perfect for kid outings, gym trips, or quick weekend travel.

7. Taking 10 minutes a day for myself
Some days that’s journaling, other days a quick meditation or sneaking into the bathroom to listen to a podcast. It doesn’t have to be fancy—just intentional. Those ten minutes change how I show up for everyone else. It’s not selfish. It’s necessary.

8. Considering hormone support (because, hi, 40s)
We can’t ignore hormone changes in this decade. I’ve learned more about hormone replacement therapy (HRT) and how it can help with energy, mood, and metabolism shifts. It’s a personal choice, but it’s worth talking to your doctor if you notice changes. Feeling good in your 40s isn’t just diet and exercise — it’s whole-body health.

Final thoughts
Being healthy in your 40s isn’t about checking every wellness box. It’s about finding what works for you, staying consistent where you can, and letting go of the rest. Some days I hit all my habits; other days I don’t. That’s okay.

If you take one thing from this: your version of “healthy” doesn’t have to look like anyone else’s. It doesn’t have to be perfect to be powerful.

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Running is one of my favorite workouts for many reasons. It keeps you in shape, eases stress, and helps with weight loss. I also love that you can run almost anywhere, with very little gear, making it easy for lots of people to try.

For many, a 5k is the first race they attempt. I remember feeling nervous and intimidated before my first 5k, but it was so much fun and I learned a lot. There’s a reason people get hooked on running: the thrill of racing, the “runner’s high” after a good effort, and the boost of confidence from reaching your goals.

Starting your first 5k can feel overwhelming if you don’t know where to begin. The tips below will help you feel more prepared and confident.

Tips for Your First 5k

Warm up and cool down
Getting your body ready before a run matters. Don’t skip a warm-up—do some light stretching and a 5-minute easy warm-up to prepare your muscles and mind. This helps reduce tightness and prevent pain during the run. After your workout, cool down with a 2-minute walk and some simple stretches to bring your heart rate down and avoid dizziness.

Practice short distances
If you’re new to running, don’t jump straight into a full 5k. Start with shorter runs under two miles or aim to run at a steady pace for 30 minutes, then slowly increase your distance. Many running programs and apps can help you build a plan that fits your goals and fitness level.

Build endurance
Once you’ve handled shorter runs, work on endurance. Interval training—mixing short bursts of faster running with recovery periods—can boost stamina and improve cardiovascular fitness, making longer runs feel easier.

Anchor your run
Pick a pace or distance to focus on for each session. Having a clear target helps your body and mind know what to expect and trains you for race conditions.

Find an accountability partner
Running with someone else makes it easier to stick to your plan. Find a friend training for a 5k and set goals together—knowing someone is counting on you helps you show up.

Set goals
Set a few small goals and one bigger goal. Hitting milestones keeps you motivated and gives you things to celebrate along the way.

On 5k race day

Start slow
It’s tempting to sprint at the start, but going out too fast can burn you out. Use a smartwatch to track pace, or follow a race pacer to stay on target.

Hydrate
Drink plenty of water in the days before the race. Avoid downing a lot of water right before the start—aim to hydrate regularly. On race morning, have a few extra cups a couple of hours before the race so you don’t need to stop during the run.

Wear comfortable, proper clothing
Choose clothes made for running—they breathe, wick sweat, and keep you comfortable. Women should wear a supportive sports bra. Try out your race outfit on a training run to make sure everything feels right.

Get the right shoes
Running in the wrong shoes can cause pain and blisters. Get fitted for running shoes and wear them on a few runs before race day so they’re broken in.

Fuel your body
Eat well to support your training. On race day, have your last meal 2–3 hours before the start—something light with lean protein and whole carbs. Avoid heavy fats and lots of fiber right before running.

Enjoy it
It may feel hard at first, but progress makes it worthwhile. Running helps with fitness, stress relief, and meeting people who share your interests. Enjoy your first 5k and celebrate how far you’ve come.

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This post is sponsored by BabbleBoxx.

It’s hard to believe we’re already halfway through January 2022! I love using the first month of the year to think about what matters, set goals, build better habits, and focus on my health. Since many of us are working on resolutions and intentions right now, I wanted to share a few products that might help you reach your full potential.

When you set new goals, it’s important to know your “why” and your “how.” Understanding why a goal matters to you can keep you motivated. Small changes add up, especially for your health and self-care. Making a clear, actionable plan is one of the most important steps to success. Like they say, “A goal without a plan is just a wish,” so take time to sit down, look inward, and map out steps to hit your milestones.

The right products can make staying on track much easier. Below are a few items that have helped me—and might help you—stick to your goals.

Focus on Nutrition
Many people use the new year to be more mindful about the foods and supplements they use. One of my big goals this year is to eat a more balanced, nutritious diet. Shaklee, a leading natural nutrition company, has been helpful for me. I’ve been adding Shaklee Life Shake and Collagen-9 to my morning smoothies for a nutritional boost. Life Shake is super convenient and gives a complete meal with 20 grams of protein, 6 grams of fiber, and 24 essential vitamins and minerals*. It’s non-GMO, vegan, and gluten-free. Most mornings I also add a scoop of Collagen-9, which supplies the nine essential amino acids the body needs for protein synthesis. Collagen is a great supplement to support healthy hair, skin, nails, and joints.

Journaling
Journaling has really grown in popularity. Whether you want to practice daily gratitude, track moods or workouts, or just get your thoughts on paper, journaling can reduce stress and boost mental well-being. Having nice pens and highlighters makes it more fun to stick with it. I love the Zebra Pen Journaling Set—it includes Sarasa Clip Gel pens and Mildliner Highlighters in matching colors. I use them for color-coding goals, writing daily lists, and filling in my mood and gratitude journal. The pens are smudge-free (nothing worse than smeared ink) and the colors don’t bleed. The set has everything you need to get creative and stay organized.

Eat More Veggies
A lot of us try to eat more fruits and vegetables, but not all produce is the same. Beets have become popular for good reason: they’re full of vitamins and minerals linked to lower blood pressure, reduced inflammation, better stamina, detox support, and immune boosting. If you want to try beets, Beetology makes it easy. They offer five flavors of 100% organic cold-pressed juice. At under 100 calories per bottle, these juices are an easy way to add wellness into your day. Made with all-natural ingredients and no preservatives, artificial colors, or flavors—just pour and enjoy. I especially like Beetology Beet and Veggie, a mild, slightly sweet blend of beets, green apples, carrot, kale, and celery.

Make Skin Care a Priority
I love skincare, but I’ll admit I often focus on my face and forget the rest of my body. This year I’m paying more attention to my arms and legs, which get dry. To make it more enjoyable, I added Tree Hut’s Vitamin C Whipped Body Butter to my after-shower routine. It leaves my skin smooth, hydrated, and glowing. It’s packed with vitamin C to brighten, AHA for fresher tone and texture, and natural shea butter to deeply nourish. It’s a simple self-care step that feels indulgent.

Dry January
January feels like a fresh start, and after the holiday indulgences, many people choose to pause drinking for the month. If you’re doing Dry January but still want a tasty drink, Monday Zero Alcohol Gin is a great alcohol-free option. It’s booze-free but full of flavor—juniper, botanicals, citrus, and spices—so it gives you that classic London Dry vibe without the alcohol. It has 0 calories, no carbs, and zero sugar, so you can enjoy a cocktail without feeling like you’re missing out. I love making mocktails in the evening with my husband and not worrying about feeling tired the next morning.

Use code: AMBER15 to save 15% off anything at drinkmonday.co (except subscriptions). Code expires January 31, 2022.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Let’s be honest: life as a mom can feel nonstop. Between work, kids, and the house, finding time for yourself can seem impossible. But caring for yourself isn’t selfish — it’s necessary. One of the best ways to do that is regular exercise.

I get how hard it is to stick to a routine. There are always reasons not to: a sick child, a pile of laundry, or plain exhaustion. What helped me most was finding a workout routine that fits my life.

A few things that have worked for me:
1. Make it a priority: Put workouts on your calendar like any other important appointment and protect that time.
2. Find a buddy: Exercising with someone makes it more fun and keeps you accountable.
3. Choose what you enjoy: Dance, swim, hike — pick something you look forward to instead of forcing yourself.
4. Start small: Begin with short sessions and build up gradually.
5. Be kind to yourself: Missed workouts happen. Don’t let them derail you — just get back to it.

More tips:
– Create a workout spot at home, even just a corner of the living room, to help you focus.
– Add activity into your day: take the stairs, walk on your lunch break, ride bikes with the family, or stretch while watching TV.
– Set realistic goals: Small, achievable targets keep you motivated.
– Reward yourself: Celebrate milestones — new workout clothes or shoes can be a great motivator.

Remember why you’re doing this: exercise boosts your mood, energy, and overall well-being. Consistency is what matters most — even short bursts of movement add up. Let’s commit to our health. You deserve it, mama!

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Running is one of my favorite workouts for lots of reasons. It helps me stay fit, relieve stress, and lose weight. I also like that you can run almost anywhere, with very little equipment, so it’s easy for many people to try.

For a lot of new runners, a 5K is the first race they attempt. I remember my first 5K—I was nervous and a bit intimidated, but I had a blast and learned a lot. Many people get hooked on running because racing brings out a competitive spirit, post-race endorphins (the famous “runner’s high”), and a big boost in confidence when you meet your goals.

Getting started for your first 5K can feel overwhelming. If you’re unsure where to begin, these tips will help you feel more prepared and confident.

Tips for Running Your First 5K

Warm up and cool down
Prepare your body before running. Many people skip warm-ups, but a little stretching and a 5-minute warm-up will get you ready physically and mentally. Stretching beforehand can help prevent tightness and pain during your run. After your workout, cool down with a 2-minute walk and some gentle stretches to help your heart rate return to normal and avoid dizziness.

Practice short distances
Don’t feel like you have to run a full 5K right away, especially if you’re brand new. Start with shorter runs—less than two miles—at an easy, steady pace for around 30 minutes, and slowly increase distance from there. There are plenty of training programs and apps to help you build a plan that fits your goals and fitness level.

Build endurance
After you’ve warmed up and practiced shorter runs, work on endurance. Interval training—alternating periods of harder effort with easier recovery—builds stamina without overtaxing your body. Intervals improve cardiovascular fitness and make longer runs feel easier over time.

Choose a focus for each run
Decide ahead of time what you want to work on—pace, distance, or time. Having a clear goal for each session helps your body and mind prepare for race conditions.

Find an accountability partner
Running with someone else can make training easier and more fun. Find a friend training for a 5K and plan runs together—it’s easier to stick to a routine when someone else is counting on you.

Set goals
Goals keep you motivated. Set a few small goals along the way and one main goal for race day.

On 5K Race Day

Start slow
Race excitement can make you sprint off too fast and burn out early. Pace yourself. A smartwatch can help track your pace and distance, and many races offer pacers to help you stick to your goal time.

Hydrate smartly
Stay hydrated in the days before the race so your muscles don’t cramp and you don’t run low on energy. Don’t chug a lot of water right before the start—instead, sip regularly in the days leading up to the race and have a couple of cups a few hours before the race so you don’t need extra bathroom stops during the run.

Wear comfortable, proper running clothes
Choose clothing made for running—it breathes better, wicks sweat, and keeps you comfortable. Women should choose a well-fitting, high-support sports bra. Always test your race outfit on a run before race day.

Get the right shoes
Wearing the wrong shoes can cause blisters and pain. Make sure your shoes fit well and give your feet room to move. Break them in with a few short runs before race day.

Pay attention to nutrition
If you’re running regularly, eat well to fuel your body. On race day, have your last meal 2–3 hours before the start. Choose a lighter meal with lean protein and whole grains, and avoid heavy fats or lots of fiber that are slow to digest.

Enjoy it
At first running can feel hard, but as you get better it becomes really rewarding. Running helps with fitness, stress relief, and meeting others who enjoy the same thing. Enjoy your first 5K and celebrate the hard work you put in!

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Good habits don’t happen overnight. One of my biggest challenges on my wellness journey has been staying consistent with exercise. When I first started working out, getting started and keeping a regular routine felt really hard.

One thing that never stays the same in my life is my schedule. Balancing motherhood, running a small business, renovating a house, and the everyday grind can wreck even the best workout plans. Learning how to stay consistent when life keeps changing was the key to making exercise a daily habit.

Exercise is one of the most powerful things you can do for your physical, mental, and emotional health, but many of us still struggle to stick with it. Changing habits and mindset is tough at first, but there are plenty of ways to make consistency easier. When I keep up with exercise, I feel calmer, less stressed, and enjoy the physical benefits too.

Removing the barriers—time, money, motivation, accountability, convenience—helps you stick to your fitness goals. Below are strategies that helped me keep going, even when life threw me curveballs.

How to stay consistent and motivated with exercise:

Make it a priority:
– Block time in your calendar for workouts. Pick days and times that make it easier to follow through.

Be ready to pivot:
– Flexibility is essential. Life happens, so have a backup plan when you can’t make it to the gym. Online programs are great for at-home options—yoga, kickboxing, HIIT, cycling, rowing, running, and more are all available.
– I like being able to pick a workout based on my mood and energy and stream it whenever it fits my day.
– Programs I’ve liked: The Class, Echelon, Active & Fit Now, Peloton.

Make workouts part of your daily routine:
– Pair exercise with things you already do, like working out after dropping the kids at school or taking a walk at lunch.

Start small and build up:
– Begin with 5 or 10 minutes. It’s much easier to commit to a short session, and once you start, you often keep going.

Remember it’s not just about weight loss:
– Focus on strength, stamina, balance, stress relief, heart health, and confidence.

Feeling stuck?
– Consider a certified health coach. They can help with stress management, fitness, nutrition, and other life challenges.

Lay out your gear the night before:
– Seeing your workout clothes and shoes makes it easier to follow through and harder to skip.

Make it social:
– Workout with a friend or partner for accountability. Try a new class together to keep each other motivated.

Drop the “all-or-nothing” mindset:
– Something is always better than nothing. On low-energy days, I promise myself just 10 minutes—and that’s often enough to keep me going.

Try something new:
– Switching workouts keeps things interesting. With so many classes available in person and online, options are endless.

Rest:
– Rest days matter. They help your body recover—enjoy them, you earned it!

Habits don’t form overnight. One of the biggest challenges in my wellness journey has been staying consistent with exercise. When I first started working out, I struggled to get moving and keep it up regularly.

One thing that never stays the same in my life is my routine. Juggling motherhood, running a small business, renovating a house, and daily tasks can quickly derail even the best workout plans. Learning how to stay consistent even when life is changing was key to making exercise a daily habit.

Exercise is one of the best things you can do for your physical, mental, and emotional health, yet many of us find it hard to stick with. Changing habits and mindset isn’t easy, but there are practical steps you can take to stay consistent. When I’m working out regularly, I feel less stressed and enjoy the physical benefits too.

Remove the barriers that stop you from exercising—time, money, motivation, accountability, convenience—and you’ll have a much better chance of meeting your fitness goals. Below are tips that helped me keep going, even when life threw curveballs.

How to stay consistent and motivated with exercise:

Make it a priority:
Block time in your calendar for workouts. Pick times and days that make it easier for you to follow through.

Pivot as needed:
This might be the most important tip. Life happens, so your fitness plan needs to be flexible. I always have a backup plan for days I can’t get to the gym.

Online programs are great for this—you can work out at home whenever it fits your schedule. There are options for yoga, kickboxing, HIIT, cycling, rowing, running, and more. I like being able to pick a workout based on my goals, mood, and energy. If I can’t go to the gym, I just stream a class at home.

Some programs I’ve used and liked:
– The Class
– Echelon
– Active & Fit Now
– Peloton

More ways to stay consistent:

Make workouts part of your daily routine:
Pair exercise with something you already do—work out after dropping the kids off, walk at lunch, etc.

Start small and build up:
Begin with 5 or 10 minutes. It’s easier to commit to a short session, and once you start you often want to keep going. On low-motivation days, I tell myself I’ll do 10 minutes—usually that’s enough to get moving.

Think beyond weight loss:
Focus on strength, stamina, balance, stress relief, heart health, and confidence.

Feeling stuck?
Consider working with a certified health coach. They can help with stress management, fitness, nutrition, and goal-setting.

Lay out your workout clothes:
I’m a sucker for workout gear—seeing my sports bra, leggings, and shoes ready to go motivates me. It also makes skipping much harder.

Make it social:
Invite a friend or partner to join you. Sign up for a class or try a new gym together to keep each other accountable.

Ditch the “all or nothing” mindset:
Something is better than nothing. On tough days I promise myself just 10 minutes. Often that’s enough to keep me going.

Try something new:
Mix up your routine with new classes or workouts. Variety keeps things interesting, and there are so many options to try in person or online.

Rest:
Rest days are important for recovery. Enjoy them—you earned it.

These wellness tips are shared in paid partnership with Sensoril® Ashwagandha and Maverick Mindshare.

Motherhood is a wonderful journey full of love, laughter, and special moments — but it can also be hard and stressful. Many moms put everyone else first and end up burned out. The good news is there are practical ways to manage stress and bring more balance into your life. Here are seven simple strategies to help with the stress of modern motherhood:

1. Prioritize Self-Care:
Moms often put themselves last, but you can’t give your best if you’re running on empty. Make self-care a must. Whether it’s a long bath, reading, or a short mindfulness practice, pick activities that relax you and bring joy. Caring for yourself helps you care for your family better.

2. Ashwagandha: A Natural Stress Helper:
Ashwagandha is an adaptogen used for centuries in Ayurveda to support stress relief and overall well-being. Sensoril® Ashwagandha can be a helpful part of a wellness routine by supporting your body’s stress response. Sensoril is made from both the leaves and roots of the plant, and research suggests this offers strong benefits. I started taking a supplement with Sensoril daily and noticed I handled stress more easily and felt calmer. It also helped my sleep, especially during nights when I struggled to fall asleep. I like that it feels natural and fits simply into my routine, helping me face motherhood with more calm and resilience. Learn more about Sensoril here.
Always check with a healthcare professional before starting any new supplement, especially if you’re pregnant or nursing.

3. Build a Support System:
Lean on friends and family who understand parenting. Talking about your feelings can ease the load and give you new perspectives. Whether it’s online groups or in-person connections (some of my closest friends are my yoga buddies), having people to share with makes a big difference.

4. Practice Mindfulness and Meditation:
Short daily moments of mindfulness or meditation can help you stay grounded. Find a quiet spot and focus on your breath for a few minutes. If you’re new to it, many apps offer free guided sessions. Breathwork is also powerful: it helps oxygenate the body, lowers stress hormones, and calms the mind. Try the 4-7-8 breath (inhale 4 seconds, hold 7, exhale 8) or deep abdominal breathing — imagine your breath filling your belly and chest like a wave, then gently release. These techniques are great before bed to unwind.

5. Get Moving:
Exercise is a natural stress reliever. A walk, a yoga class, or dancing with your kids releases endorphins that lift your mood. Aim for about 30 minutes of movement most days to feel the benefits.

6. Organize Your Time:
Managing a household and kids can feel chaotic. A routine for work, chores, family time, and self-care can reduce the sense of being pulled in every direction. We use a shared online calendar to keep things running smoothly. When you can, delegate tasks to others — it eases your load and teaches kids responsibility.

7. Seek Professional Help:
If stress feels overwhelming or won’t let up, reach out for professional support. Therapy or counseling can give you tools to cope and improve your mental health.

Being a mom is amazing but can be stressful. It’s okay to put your well-being first. Using these strategies can help you handle life’s challenges and find more balance. You’ve got this!

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How many times have you driven somewhere and arrived with no memory of the trip? Or sat down to eat and suddenly noticed your empty plate? Too often we move through life on autopilot, only half-aware of what’s happening around us. These are classic examples of mindlessness. Mindfulness is the opposite of autopilot. Constantly rushing can leave us tired and disconnected from ourselves and others. So how do you add more mindfulness to your life?

Even a few minutes of mindfulness each day can bring calm, clarity, and energy. Here are 13 simple ways to weave it into your routine.

What is mindfulness and why does it matter?
Mindfulness means bringing your attention to the present moment on purpose. It helps you be fully present in your life and offers many mental and physical benefits. Regular mindfulness practice can improve focus, boost well-being and happiness, and help reduce anxiety, depression, and stress. It helps you tune into the world around you and to what’s happening inside your body, heart, and mind.

When you practice mindfulness, you learn to rest in the present and let go of the need to change things. Small daily moments of awareness can help you savor joyful times and better cope during hard ones.

Common mindfulness practices include:
– Breath awareness
– Body scans
– Mindful movement
– Mindful listening
– Mindful eating
– Walking meditation
– Loving-kindness
– Sitting meditation
– Self-compassion
– Mindful meditation
– Gratitude meditation

You don’t need long sessions to benefit. Even a few minutes each day can lower stress, increase awareness, and deepen your connection with yourself. Try the tips below to bring more mindfulness into your life.

13 ways to add mindfulness into your daily routine

Before getting out of bed
Start your day with a brief gratitude moment. When you wake, pause and take a deep breath—even if you don’t have much time. Silently list a few people or things you’re grateful for. As you move through the day, notice how this small practice shifts how you experience those people and moments. A short morning gratitude pause can increase your sense of appreciation.

Morning ritual with coffee or tea
Pair mindfulness with a daily habit like your morning drink. Sit comfortably, hold your cup with both hands, and notice the warmth, the mug’s texture, and the aroma. Pay attention to how your body reacts. Take the first sip slowly and linger on the taste and sensations for a minute or two.

Mindful eating
Use meals and snacks to reconnect with food. Put away distractions—turn off your phone and the TV. Look closely at your food: colors, shapes, smells, textures. Take small bites, eat slowly, and notice flavors. You can also think about the food’s journey from farm to plate and the people involved along the way.

In the pause: breath awareness
When you’re waiting—at a bus stop, before a meeting—use that time to reconnect. Sit up tall, close your eyes, and take a few slow breaths. Feel your shoulders relax and your jaw unclench. If thoughts come up, notice them and gently return to the breath. Do this as long as you can.

Zoom or desk break with mindful movement
If you’re tense or need focus, try a short mindful movement break. Gentle stretches or simple yoga for the neck, shoulders, back, and hips can ease stress. Link your breath with each movement to deepen the practice.

Hug moments
Physical connection is powerful. Try a three-breath mindful hug with a partner or child: hold each other and take three slow, shared breaths. Notice how your bodies relax and shoulders drop. It’s a simple way to calm down and feel connected.

Mindful prompts
Use reminders to check in during the day. Place a sticky note, choose an object, or mark a spot that prompts you to pause and breathe, notice, or reset your attention.

To-do list
To-do lists help organize thoughts, but a long list can make you rush and lose presence. When you look at your list, pause and take a breath. Notice how your body feels—are you tense, excited, or overwhelmed? This quick check-in helps you prioritize what truly needs to be done and what can wait.

Change your environment
Small shifts in your surroundings can wake up your senses when you feel stressed or low. Try a short walk, eat outside, open the blinds, play music, or use a diffuser. These simple changes can help you become more aware and present.

Learn to meditate
Meditation is a formal way to deepen mindfulness. While mindfulness can be practiced anytime, meditation usually involves sitting with the intention to turn inward. There are many apps and resources (Calm, Headspace, Insight Timer) that can guide you through short practices.

Mindful walking
Practice mindful walking anywhere—on the way to the bus stop, to your mailbox, or around the block. Walk without letting your mind wander to tomorrow’s tasks. Notice the sensations of walking: your feet on the ground, the breeze, the feel of your clothes, and your surroundings. Pay attention to your body’s natural rhythm.

Schedule 5 minutes of “nothing time”
We often overbook ourselves. Try scheduling just five minutes of nothing—time to sit and be. You might be surprised at what you notice when you give yourself space to simply be present.

Bedtime body scan
If you have trouble falling asleep, try a body scan to relax. Lie on your back comfortably and take a few intentional breaths. Tense your muscles on an inhale (flex feet, pull shoulders up, make fists), then release on the exhale. Start at your feet and work upward, noticing sensations and allowing each area to soften. This visualization and slow breathing can calm your body and mind for sleep.

Mindfulness is easy to add to your life with just a little intention. These ideas can help you find more mindful moments every day.

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If you’re struggling to sleep, yoga might help. It’s a gentle way to relax and can help you fall asleep more quickly. Research shows that practicing yoga before bed can improve sleep quality — benefits that can last for months after just a month of practice. The best part is you don’t need special equipment or clothes — just a quiet space. A few bolsters or props can be helpful, though. If you’d like to see some of my favorite props, check out my guest post on Zulily: Yoga Props and Tools To Improve Your Practice.

Few things are more frustrating than lying awake, tossing and turning. That frustration only makes it harder to sleep. Whether your mind won’t shut off, you’re stressed, overtired, or dealing with aches and pains, simple yoga poses before bed can help you fall asleep faster and sleep more deeply.

In this post, I’ll share seven poses that can leave you feeling calm and sleepy.

How yoga before bed helps:
– It calms your mind, making it easier to drift off.
– It releases muscle tension, which is especially helpful if joint or muscle pain keeps you awake.
– One study found people who practiced yoga for 12 weeks reported better sleep quality than those who didn’t.

How to practice after a long day:
If you’re exhausted, start with restorative poses and then move into gentle stretches. This lets your body unwind slowly. Adding calming breathwork or a short meditation can help even more.

Yoga poses that help you sleep:

Seated Forward Fold
This pose eases tension in the back and soothes the mind. For a more restorative version, place a large pillow over your legs to support your body and deepen relaxation.

Seated Side Bend
This stretch relaxes the neck, shoulders, and back. Sit cross-legged on your bed. Inhale, lift your arms overhead; exhale and place your left hand on the bed by your hip while reaching your right arm over your ear toward the left. Lean slightly left with your sit bones on the ground and your left shoulder relaxed. Hold for several breaths, then switch sides.

Reclined Bound Angle (Supta Baddha Konasana)
A favorite of mine, this pose releases tension in the lower back and hips and can help with sciatica pain. Adjust how far you go so you feel comfortable and supported.

Supported Child’s Pose
Great for grounding and reducing stress. From all fours, bring your knees under your hips and your heels close to your sit bones. Place pillows under your chest for support. Exhale and sink your torso toward your thighs. This helps relieve back and shoulder tension from long hours at a computer.

Savasana
Lie on your back and fully relax. Savasana is excellent for drifting into sleep and easing joint or muscle pain that interferes with rest. It’s a calming end to any bedtime practice.

Legs Up the Wall (Viparita Karani)
Simple and effective. Sit close to a wall, lie back, and rest your legs up the wall. Shift until it feels comfortable, let your arms relax by your sides, and take slow, deep breaths. You can add a cushion or rolled blanket under your tailbone for extra support.

Happy Baby
This pose opens the hips and releases the lower back. Lie on your back, lift your legs, bend your knees, and flex your feet toward the ceiling. Hold the outsides of your feet and draw your knees toward your armpits. Stay still or gently rock to massage the lower back and hips. Hold for 5–10 breaths.

Reclined Twists
Lie on your back with knees bent and feet on the floor. Bring your knees to your chest and squeeze gently, then keep them lifted. On an exhale, let your knees fall to the right and, if comfortable, turn your gaze to the left. Take about 10 breaths here. Inhale to return to center and repeat on the other side. This eases the back, hips, and glutes.

Other tips to improve sleep:
If you have trouble switching from work mode to sleep mode, a bedtime routine can help create consistency and improve sleep. I’ve written about simple, actionable routines and even DIY relaxing sleep sprays you can try.

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