Want to feel like your happiest, best self? A mental glow-up could be the perfect thing to change your mindset on life and help create your dream self. Self-love and compassion are some of the most important things we can do for ourselves, so with this ultimate mental glow-up checklist, you’ll know everything you need to do to become the best version of you.
What Is a Mental Glow-Up?
Glowing up isn’t just about looks! You can glow up in all areas of your life, but one of the most important areas to work on is your mindset. That’s why having a mental health glow-up is one of the best ways to improve your mood by removing negative thought patterns and replacing them with empowering mindset mantras.
🧠 Mental Glow-Up Checklist
1. Practice Daily Affirmations
Daily affirmations help reprogram our subconscious mind by repeating positive statements over and over. This works the same way as negative thinking, so replacing these thoughts with uplifting statements will allow us to naturally improve our happiness and self-confidence levels.
✓ Write or speak 3–5 affirmations each morning
✓ Choose statements that are meaningful to you (e.g., “I am worthy of good things.”)
2. Declutter Your Mind
We all have so many things running through our minds constantly— to-do lists, meetings, friends’ birthdays… the list goes on. By holding all this information inside your brain, over time it builds up and can lead to stress and overwhelm. Choosing to empty your mind and write everything down on paper will instantly make you feel less stressed.
✓ Brain dump your thoughts in a journal
✓ Use journaling prompts to explore your feelings
3. Limit Negative Inputs
Negativity has no place in our mental glow-up. Limiting the amount of contact you have with negative influences in your life will help you feel happier and make your life less chaotic. Set strong boundaries with people who lower your mood and apply the same rule to people online too.
✓ Reduce screen time and unfollow toxic accounts
✓ Set healthy boundaries with people who drain your energy
4. Start a Self-Help Book or Podcast
Increasing the good vibes around you is essential to glow up. Sometimes the people around us aren’t all that positive, but turning to a self-help book, podcast, or YouTube video can nudge us in the right direction.
✓ Read 10 pages of a mindset book each day
✓ Listen to a motivational podcast while walking or cleaning
5. Create a Calm Morning Routine
Becoming a morning person may seem impossible, and waking up 30 minutes earlier than usual can feel like you’re robbing yourself of sleep. But having 30 extra minutes in the morning to get ready and set yourself up for the day will stop the crazy rushing around causing stress—and allow you to take more you time and put yourself in a better mindset.
✓ Wake up 30 minutes earlier
✓ Include something for your mind: meditation, reading, stretching
6. Practice Gratitude Daily
Gratitude is one of the most powerful tools in your toolkit. Taking 5 minutes to reflect on the day is a great time to de-stress from the world while also building connections in your brain to look for positive outcomes in every situation you’re in.
✓ Write down 3 things you’re grateful for every day
✓ Reflect on why they make your life better
7. Check in With Yourself Weekly
A weekly check-in can be added into your journaling routine. Reflect on how you feel and all the good and bad parts of the week. Doing this regularly ensures you set time for yourself and allows you to make the most of each week—getting you closer to the person you want to become.
✓ Rate your mood on a scale of 1–10
✓ Ask: “What do I need more of? What do I need less of?”
8. Let Go of Comparison
Comparison is the thief of joy. But comparison and jealousy also show us what we truly want in life. By changing our view of comparison, we put ourselves in a better headspace, which helps us glow up and become the person we want to be.
✓ Replace “Why not me?” with “My time is coming”
✓ Celebrate your progress without rushing your journey
You’re Glowing!
A mental glow-up is all about making a little progress each day. Follow the habits from our ultimate mental glow-up checklist and over time, the results will start adding up—and you’ll be amazed at how far you’ve come. 💫
