: Easy Tips To Form Healthy Habits ( Based On This Alessya Farrugia Video )

❥﹒♡﹒☕﹒ 𝘁𝗵𝗲 𝗽𝗲𝗿𝗳𝗲𝗰𝘁 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝗿𝗼𝘂𝘁𝗶𝗻𝗲: easy tips to form healthy habits ( based on this alessya farrugia video )

lately i've been having trouble being productive and finding a healthy balance between study, passions, exercise and free time. i've been searching for a long time online for advices and ideas that could help me find my serenity, and my searches led me to this. i hope you appreciate it.

pro tip do not try to improve everything all at once, you're gonna fail. just try to incorporate something small in your routine to start forming healthy habits. it might take months, but one year from now it will all be worthy.

𝟭. don't hit snooze ( ⏰ )

the "snooze" button is definitely my worst enemy, i simply don't want to get up and start a new day that will be tiring and hard, but when i realized the reasons why putting off the alarm is so harmful for me i seriously started to stop doing it. you will actually wake up even more tired and sleep-deprived after the second or third alarm goes off, since falling back to sleep after having already woken up causes your brain to begin a new "sleep cycle" that takes 75 minutes to complete, abruptly interrupting these cycles brings unpleasant side effects such as tiredness, irritability and headaches.

bonus start waking up at the same time every day, this will not only help consolidate your routine but is scientifically proven that it significantly reduces levels of anxiety and depression.

𝟮. don't check your phone (📱)

i've always spent at least an hour scrolling through social media right after waking up every day, and it doesn't take a genius to figure out that it's not exactly the healthiest thing in the world. do not go on your phone for at least 30min/1h after waking up. i know it seems hard ( i have a severe phone addiction so i understand ) but i guarantee you that your days will be so much more stress free and productive. why? going on your phone as soon as you wake up gives you an instant hit of dopamine ( for more info, check this post ) that is gonna literally ruin your day, because your brain is gonna pretend more and more dopamine for the rest of the day in order to function properly.

𝟯. have a glass of water ( 🫗 )

you didn't drink for 8 hours or more so it's time to rehydrate your body. i hate drinking water as soon as i wake up so you can try adding some lemon juice to give it more taste, you can also try some herbal tea if it's winter and you don't feel like drinking cold water first thing in the morning, but avoid caffeine ( and theine ) for at least one hour after waking up. exactly like the hit of dopamine that your phone gives you, caffeine and similar stimulants will have the same effect on your body.

𝟰. have a cold shower ( 🚿 )

ok, i'm not one of those gurus who tells you to get up at 5 in the morning, take an ice bath and run 12 km before 7am, but switching to cold water for the last two minutes of your morning shower will have some benefits invaluable for you and your body. first of all it helps to wake you up, because it stimulates the nerve endings and makes the brain more active, it also helps to tone the skin and make the hair shinier. it's a difficult thing, but doing something like this in the morning will help your brain cope better with the workload during the day. it also reduces stress and anxiety, since the cold can activate the production of endorphins ( known as "happy hormones" ).

𝟱. physical and mental care ( 💕 )

take five or ten minutes to just look after yourself, do skincare - it doesn't have to be a deep session, just a little moisturizer and lip balm -, meditate, journal, cut out a few minutes from your morning routine where you leave out for a while all the negative thoughts, stress and anxiety, your body is your temple and you must treat it with reverence, your mind is your home, your safe place, and deserves your attention.

𝟲. get direct sunlight ( ☀️ )

apply some sunscreen and go get some sunlight, the benefits are so many that i couldn't list them all: i quote, production of vitamin D ( very important especially if you are a woman ), improved mood and, in general, physical and mental health, sleep regulation, improved skin. i know it's not always possible, especially in winter when there is very little sun, but for example if you have the chance to walk to school or work on a beautiful sunny spring day, take it!

𝟳. make the bed ( 🛏️ )

why should i make my bed if i'm going to have to sleep in it in the evening anyway? well, this is the mistake that i very often make and i admit that i am guilty of it. however, not making the bed is exactly the reason that pushes me to go back there immediately and sleep again. making your bed in the morning as an act of discipline will not only improve your self-esteem and make you less want to go back to sleep, but it will make your room seem cleaner and generally improve your environment, making you feel more productive and satisfied. completing that little task in the morning, even if it's small and simple, will give you motivation and will push you through the day.

𝟴. high-proteine breakfast ( 🥞 )

make sure you eat a balanced, protein-rich breakfast that will keep you feeling full until your next meal. it is useless to limit calories especially in the morning when we need an extra boost, this will only make us feel more tired and irritable and will significantly decrease our productivity.

౨ৎ ⋆｡˚girly girl's guide to journalling 🩰 ๋࣭ ⭑

˚₊‧꒰ა benefits of journalling ໒꒱ ‧₊˚

• helps to regulate emotions

• understand yourself better

• a fun pass time! ♡

• analyse you, your habits, thoughts, etc

• de-stresses, relieves & relaxes

• productive & away from social media

• gives you control over something

• a way for you to get everything out, big or small, good or bad ♡

🧸𓂃 ࣪˖ chapter 1: beginnings

ok! so journalling is mentioned a lot in the girlblogger, wonyoungism, self growth, loa etc etc side of tumblr but when i actually took that advice started it was really really daunting and i procrastinated it for aaaages. so this is here to help you start a fun girly hobby that will help you out on your journey 🩷🎀

♡ the most important thing when beginning ur girl journal is figuring out its purpose. is it to plan, is it to document, is it for healing, is it for personal development, is it for manifestation, is it to glow up, is it for creativity, is it just to have fun? it makes it a lot easier to think of ideas once you have a set purpose in mind, but obviously it can be anything you want, any combination of these, or something other than these. i personally do a combination of emotional healing, personal development, manifestation, glow up, gratitude & just having fun, but its whatever u want bae. <3

♡ okay! first plan of action; get a notebook. obviously. lined or plain, black or white, big or small doesn't matter. anything you feel most comfortable and most drawn to. ♡

♡ second, establish a range of pens, pencils, colours, etc. you're going to be using so you can keep consistent (if thats your thing) and make it all pretty! you can tailor this to you in any way; said range doesn't have to be big, you can literally just use the same biro and 2 colours, pencils, all the colours, one colour, or none if you want; its all yours! ♡

♡ lastly, i'd suggest to gather a bunch of stickers and materials and fun cute things ur gonna add in the pages of your journal, as it makes it pop off the page and look more visually appealing and layed and feel more interesting overall. i use stickers, coloured paper, ribbons, receipts, doodles, print outs, logos, labels, gems, sticky notes, and things i find from my daily life too. you don't have to do that much or any at all if you don't want to, but i highly recommend it! just for ur personal enjoyment ♡

one thing i'd suggest is trying not to keep a strict schedule on it, like "i have to journal every day etc" because i did this and it demotivated me sooo much. don't do that! just do it when you feel you want to! it's supposed to be fun, not a chore!

🧸𓂃 ࣪˖ chapter 2: setup

♡ okay so! once you've got all the basics set up, i feel it should be pretty self explanatory from here onwards, but since this is a guide i'm not gonna leave u by yourself. this is optional, but if you're planning on making journalling a hobby or a regular habit, i'd say the first thing you wanna do is enhance & expand. find some plastic folders to attach or create paper pockets or little sections where you can put resources to stick in in ur journal so you have more space, customise, and so on. i feel this is very overlooked but its sooo fun and its really creative and and makes it so unique to you <3

♡ one thing i'd suggest too if you're doing this especially or just for any type of journal really is looking on pinterest for inspo!! this is for everything really. covers, layouts, page inspo, page ideas, customisation, journal prompts, shadow work, titles, doodles etc. i keep a board of these on my pinterest & it really helps <3

♡ one of the first things i did when i set up my journal a few months ago was do one page just an index of pages to make so i had a basic structure to go off of. this went from basic journal pages you see everywhere like about me pages n all that to the most obscure shit you could possibly imagine. this is helpful because it gives you a frame to work off of when you're at a loss for what to do in ur journal. i already have a post on this so i really recommend that if ur looking for ideas cus there's LOADS <3

another thing on pinterest; don't force urself to stick to a specific theme you've found or try and avoid doing or writing certain things in ur journal cus you wanna stick to a specific aesthetic! again, it's supposed to be fun, not a chore, and it's supposed to be completely unique to you, like a physical version of your inner world. its perfectly fine to take inspo, just remember its yours. you are your own person & you don't have to show it to anyone, it doesn't have to make sense to them, just have fun 🩷

🧸𓂃 ࣪˖ chapter 3: resources

links ˖⁺‧₊˚♡˚₊‧⁺˖

@prissygrlsorority's beauty binder

journalling index by yours truly <3

shadow work prompts for literally everything

@prettygirlmjmjmj's personal journalling prompts

@honeytonedhottie's diary guide

inspo ˖⁺‧₊˚♡˚₊‧⁺˖

lots of love! <3

im the psychopath who writes perfectly straight on an unruled paper

*opens word doc covered in blood* it doesn’t have to be good. it just has to be done.

the effect of what (and how) you eat

okay, this is a big topic. and so this is a long post. i'm going to be going over the effect of what you eat and why it's important to think about what foods you are consuming. don't worry! i do my research-- at the end of the post will be a few resources, and i'll show where i've gotten my information.

lots of dietary advice is available over the internet, but often the people absorbing the information do not understand the why. knowing where your information is coming from,, and not believing everything you read online is key to actually maintaining a good, healthy diet.

before you read: TRIGGER WARNING THERE IS MENTION OF EATING DISORDERS,,

let's start with this: like everything in this age, food is a double-edged sword. overconsumption and underconsumption can both kill you. what you eat; how you eat--it can help or hinder whatever your goals may be.

here's the effect/s: the connection between diet and mental health is profound. while we’ve long understood that diet plays a crucial role in overall health, emerging research in the field of nutritional psychiatry sheds light on how what we eat directly impacts our emotional well-being and mental state.

the brain-gut connection: the gut is closely linked to the brain. trillions of living microbes in our gut have essential functions, including synthesizing neurotransmitters. these neurotransmitters send chemical messages to the brain, regulating sleep, pain, appetite, mood, and emotions.

to improve your gut health, here's what you can do:

by eating a varied diet that includes fruits, vegetables, whole grains, nuts and seeds, essential nutrients are provided which feeds the beneficial bacteria in the gut. high fibre foods promote gut health by supporting good bacteria.

fermented foods, such as yogurt, kefir, sauerkraut, kimchi, and miso are rich in probiotics—live beneficial bacteria that boost gut health. kombucha (a fermented tea) is another option.

avoiding reducing processed foods can reduce the diversity of good bacteria in your gut. when i say processed foods, i'm referring to ultra-processed foods, for example, fried foods and frozen meals. they may be easy and cheap, but they include preservatives, artificial colouring, chemical flavouring and texturing agents. all of which our bodies are not made to consume. it's ignorant to tell you to avoid processed foods at all costs. that's not realistic, and a horrible mindset. instead, you should manage your intake. enjoy treats every now and then and don't punish yourself for it.

hydration is key to a healthy gut. water supports digestion and nutrient absorption.

stress management, eating well and exercise can also help your gut microbiome's health.

by having a healthy gut microbiome, you are helping your body to have lower chronic inflammation, have regular bowel movements and more effectively absorb nutrients. therefore, you will have a stronger immune system, have clearer skin and support digestion and metabolism.

why eating protein matters: proteins are made of amino acids, which serve as the fundamental building blocks for various structures in our bodies. these amino acids are essential for forming enzymes, hormones, tissues, and DNA. protein is vital in maintaining and building muscle mass. when activities like strength training and physical exercise are engaged in, protein helps build and repair the muscles.

hemoglobin, a protein in our red blood cells, transports oxygen from our lungs to other tissues. without adequate protein, oxygen delivery would be compromised. antibodies, which defend against infections, are made of proteins. a well-functioning immune system relies on sufficient protein intake. collagen, a protein, maintains the integrity of our skin, hair, and nails. adequate protein supports healthy skin elasticity and wound healing.

the recommended dietary intake for protein relies on factors such as age, weight, height, gender, activity and overall health. remember that individual needs can vary, so consulting with a healthcare provider or registered dietitian is advisable to determine your specific protein requirements.

many diets exist that cut out entire macronutrients (keto for example) but that is not the way. each macronutrient has great importance in helping the body function.

carbohydrates are the body's (including the brain) preferred energy source. they enable muscle contraction during exercise and even at rest. carbs maintain body temperature, support heart function, and aid digestion.

the keto diet comes from the belief that when carbohydrates are not providing energy (are not being consumed), the body will use reserved energy stored in lipids (fat). while this is true, this diet is not maintainable-- it throws the body out of whack, storing more energy to maintain homeostasis.

fats provide energy and are essential for hormone production. they contribute to cell growth, brain health and vitamin absorption.

our brain is composed of ~60% fat. fats are essential for neurotransmitter production, affecting mood, cognition, and hormonal signalling. cholesterol, often associated with heart health, is a precursor for steroid hormones (testosterone, estrogen, progesterone). without adequate cholesterol, our body cannot produce these essential hormones.

effects of diet on mood: firstly, going long periods without eating can cause a drop in blood sugar levels, leading to tiredness and irritability. secondly, consuming excessive amounts of food can make you feel tired and lethargic.

choosing the right carbohydrates can help maintain blood sugar levels. our brain primarily runs on glucose (obtained from carbohydrate-rich foods). you can opt for slow-release carbohydrates to maintain steady energy levels. slow-release carbohydrates (a.k.a low GI food) provide a more sustained and gradual release of energy compared to other carbohydrates. examples include fruits, vegetables, whole grains (grainy bread, brown rice, oats) and sweet potatoes. high GI foods rapidly spike blood sugar levels due to their quick digestion and absorption.

going too long without eating can lead to low blood sugar levels, resulting in irritability and fatigue. overeating to discomfort can also leave you feeling tired and lethargic. consistent, moderate-sized meals help maintain stable blood sugar levels and promote an even mood.

i know, overeating is an issue that one cannot simply 'turn off'. it's important to know the psychology, and if you struggle with it--please talk to a health professional.

here is what i can tell you about overeating:

overeating is typically a learned behaviour and habit. certain foods are associated with pleasure and reward. when enticing food is encountered, we engage in eating behaviour and immediately experience pleasure. this reinforces the habit, making it challenging to change.

overeating may be serving as a coping mechanism for emotions. when feelings of sadness, disappointment, frustration, or even joy arise, someone may turn to food. emotional eating provides temporary relief, reinforcing the behaviour.

the first delicious bite triggers pleasure, satiates our appetite, and improves our emotional state. our memory associates this reward process with eating, leading us to continually seek that pleasure. this is due to immediate reward.

people with eating disorders may disregard their health, body, body image and lifestyle goals. they use food as a way to punish themselves and gain control over their life. restrictive eating disorders can lead to 'binging behaviour'. bingeing serves as a way to numb emotions. anxiety, stress, and depression can trigger binge behaviours. consuming certain foods or substances (like junk food or alcohol) releases dopamine, the “feel-good” neurotransmitter. this chemical rush can lead to physical addiction, reinforcing bingeing. a culture (unfortunately which is abundant in the world today) that emphasizes consumption as a measure of worth can contribute to bingeing. messages about thinness, drinking, and material possessions can drive these behaviours.

i hate that i am having to say this but alcoholism is bad. a caffeine addiction is bad. in no way is harming your health aesthetic or 'a vibe'.

limiting caffeine and alcohol can also improve mood. again, i'd like to stress that there is never going to be one perfect diet, and allowing yourself to enjoy whatever food you like is perfectly fine- as long as you are doing so in moderation.

everything is a balance.

resources/further reading, to end: Fat Requirements For Optimal Hormonal Health - Clean HealthHow Dietary Fat Benefits Hormones - Women's International Pharmacy (womensinternational.com) The truth about fats: the good, the bad, and the in-between - Harvard HealthDietary fats | healthdirectMacronutrients: Definition, importance, and food sources (medicalnewstoday.com)Know Your Macros-Why Macronutrients Are Key to Healthy Eating | Cedars-SinaiWhy the Proper Balance of Macronutrients is Vital for Good Health - Functional Diagnostic Nutrition What Is Protein & Why Do You Need It? (eatingwell.com)Protein: Why Your Body Needs It (webmd.com)Protein | The Nutrition Source | Harvard T.H. Chan School of Public HealthBinge-Eating Disorder (Compulsive Overeating) | Psychology Today AustraliaThe Psychology Behind Binge-Watching | PsychregBingeing: Why It Happens and What You Can Do About It (greatist.com) Understanding Overeating: The Psychology Behind It - Listen-Hard Why stress causes people to overeat - Harvard Health The Truth About Overeating | Psychology Today Slow-release carbs list (medicalnewstoday.com) Why understanding carbs (and how to count them) matters | Diabetes UK Food and your mood - Better Health Channel How food can affect your mood | Nutrition Australia Stress-related stomach pain: When to see a doctor - UChicago Medicine What Is Gut Health? A Comprehensive Guide to Digestive Wellness | U.S. News (usnews.com) Why Gut Health Matters More Than You Think | Well.Org Probiotics: What They Are, Benefits & Side Effects (clevelandclinic.org) Probiotics: What You Need To Know | NCCIH (nih.gov) What should I eat for a healthy gut? - BBC Food Let’s Eat: How Diet Influences the Brain (brainfacts.org)

i know the fact that the resources are one big block may be annoying, but i don't have the commitment to in text reference lmao. hours of research and writing for a blog post, yes, but in text referencing is just too far.

i hope you learnt something

❤️joanne

just wanted to pop by and say i appreciate your blog! xx

thank you so much 🫶