How To Glow Up Your Life Mentally and Physically in 2026

I’m not usually one to jump on the bandwagon, but the glow up trend has caught my eye.

It’s a modern-day female version of self-help, and I’m here for it.

Rather than “improving” your life, you’re “glowing up” your life.

I mean, doesn’t that just sound a lot more fun and appealing?

If you agree and want to add a little sparkle to your self-development journey in 2026, here’s the exact framework I use to glow up my life both mentally and physically.

Let’s officially become our best selves this year.

P.S. If you’re new here, hey! I’m Thalia. I help burnt-out girlies in their 30s unf*ck their life through 1:1 coaching and self-paced tools. Every week(ish), I share content on burnout recovery, self-development, finding joy, and career growth. Subscribe here so you never miss a debrief.

What does “glow up” actually mean?

The term “glow up” was originally used to refer to beauty makeovers, but is now gaining a whole new meaning within the online wellness space.

Yes, glow up still describes a “transformation” of significant improvement, but it is no longer limited to just physical appearance.

Glowing up means to step into the “best” version of yourself — mentally, physically and emotionally.

It is a holistic transformation that involves both external and internal changes but usually starts from within. It’s about nurturing self-love, embracing your authentic self and thriving in every aspect of life.

I know the term “glow up” can come across as slightly toxic, especially if we’re talking about appearance. And because I have zero tolerance for toxic wellness trends, I encourage you to define your own version of “glow up”.

Yes, by definition, “glow up” simply means upgrading your life. But you’re the one who gets to define the ins and outs of what this transformation looks like.

My version means making my life 1% healthier and more balanced than the year before. It’s about adopting certain habits that will upgrade my daily well-being.

So this is your permission slip to always do things on your own terms.

The perks of a “glow up”

Before we jump into the ‘how’ of glowing up, let’s first take a moment to look at the perks. Because seeing the benefits might just be what you need to inspire your glow up journey.

I get it, you might currently be stuck in a rut, lack energy or feel unmotivated. You might be wondering how you can possibly find the motivation to upgrade your life.

But imagine if you were able to embrace positive change, boost your energy levels and shape a life that brings you confidence and a renewed sense of self.

And it all starts with taking intentional action.

The perks of a glow up include:

• Improved physical health
• Feeling better mentally and emotionally
• Fewer health problems
• Better sleep quality
• Healthier appearance — skin, nails, hair, weight, etc.
• Less stress, anxiety and low mood days
• More energy and focus
• Greater life satisfaction

When you start to prioritise your well-being, you can begin to truly thrive.

All you need to do is incorporate the below steps into your current lifestyle and move towards a healthier and more balanced way of living.

How to have a glow up in 2026

As I mentioned earlier, going through the process of a glow up is a holistic process.

It’s no longer about upgrading your physical appearance to get some boy to finally notice you. Because we’re not living in a 90s romcom.

Glowing up is all about making certain lifestyle changes that will positively impact your daily life so you can become a healthier, happier you.

And this all starts from within.

For that reason, I encourage you to work through the first 5 tips (how to glow up mentally) before moving on to the next 5 (how to glow up physically).

This will ensure that you are laying a strong foundation for optimising your life.

I encourage you to bookmark this page so you can refer back to it whenever you need to.

5 ways to glow up mentally

1 | Cultivate a healthy mindset

The foundation of any journey starts with your mindset.

Without the support of a resilient and positive mindset, you will simply crumble under the pressure of life’s challenges and obstacles.

And that is no different on your glow up journey.

Your mindset is what influences every step you take towards becoming your best self.

If you’re in a negative headspace and face resistance on your journey, then chances are you’ll most likely give up from frustration or fear.

Your fixed mindset is what will keep you in your comfort zone and stop you from moving forward.

But if you cultivate a growth mindset, then you will be more willing to embrace change and continue to grow as a person. You have the strength and ability to navigate any ups and downs you face and continue to push through.

So tell me, what mindset would you choose?

If it’s the latter (a growth mindset), here’s what to do next:

• Read Mindset by Carol Dweck
• Reframe any limiting beliefs into empowering beliefs
• Write a list of affirmations and repeat them each day — if you believe you can, then you will
• Surround yourself with positive influences, whether this is a supportive friend or a motivational podcast. Also, consider setting your environment up for success
• Celebrate your wins, no matter how small

2 | Journal

Journaling is one of those simple practices that has powerful results.

It is also something that I encourage you to keep going back to throughout your glow up journey.

Not only can journaling be used to capture your thoughts and feelings, but it also gives you the space to reflect on your progress and celebrate your wins along the way.

So do not underestimate the power of this simple ritual.

Whether it’s writing down 3 things you’re grateful for or pouring your thoughts into a journal, journaling nurtures self-awareness, motivation and a healthy mindset.

The only ingredients you need for a successful glow up.

Build your daily journaling habit by:

• Finding a gap in your schedule
• Committing to just 5 minutes a day
• Setting an alarm to prompt you
• Using a guided reflective journal
• Keeping it visible

3 | Build emotional resilience

Let’s face it: Unexpected challenges during your glow up journey are inevitable.

Whether it’s daily, weekly or monthly, roadblocks are bound to happen — it’s a fact of life. (Seriously, in the words of Lauren Conrad, “Life’s tough, get a helmet.”)

To be able to successfully overcome these challenges, you need emotional resilience. And it is self-care that makes this resilience stronger.

I mean, think about it: how many times have you had a minor breakdown over a small, insignificant thing because you were already feeling emotionally burnt out?

Remember, it’s always the straw that breaks the camel’s back, not the heaviest object.

So, if you’re facing multiple obstacles, it’s likely the smallest one will cause the biggest emotional impact.

But by taking the time to decompress and recharge daily, you can mentally, physically and emotionally reset your mind and body. This in turn, strengthens your resilience and empowers you to navigate life’s ups and downs with greater ease.

Activities to try for emotional resilience include:

• Journaling
• Practicing gratitude
• Spending time with loved ones
• Adopting healthy habits like exercising regularly and getting enough sleep
• Engaging in therapy or coaching

4 | Dedicate time to self-care

Expanding on the above point, self-care doesn’t just help build emotional resilience. It boosts every inch of your health and well-being.

The reality is, if you’re not taking adequate care of yourself, then you cannot perform as well as you want to in all aspects of life — whether at work, with friends or on your glow up journey.

Self-care is what helps keep your “cup” full so you can continue to show up for yourself and for others.

And before you start rolling your eyes at dedicating time to self-care yet again, remember that it doesn’t have to be an all-day event to be effective.

Incorporate small doses of self-care throughout your schedule to make it more manageable.

This might simply look like:

• Reading for 20 minutes as soon as you wake up
• Going on a 30-minute walk
• Engaging in a 25-minute yoga flow
• Taking a 5-minute break in between tasks
• Journaling for 10 minutes before you go to bed

5 | Establish boundaries for every area of your life

I want you to start viewing boundaries as your best friends.

They are the rules and limits you put in place to stop being taken advantage of. aka, they’ll be around a lot longer than most fake friends and toxic boyfriends.

So get super intimate with your boundaries.

They will help lay the foundation for who you truly are as they encourage you to define your likes and dislikes as well as separate your personal space, emotions and responsibilities from others.

Yes, boundaries might be seen as selfish to others, but the truth is, you need boundaries to protect your peace. And you can’t glow up without them. The boundaries that you put in place today will stop any negativity or toxicity from sabotaging your journey.

These are a few boundaries I’ve adopted as besties:

• Getting comfortable with saying “no”
• Avoiding or limiting my time with negative people
• Removing myself from situations where I feel uncomfortable (without being rude)
• Taking regular breaks from Instagram
• Cutting out all toxic friendships from my life

5 ways to glow up physically

1 | Adopt healthy habits

Our entire daily life is made up of tiny habits.

It’s these habits that turn you into the person you want to become. They are essential for overall well-being and act as the gateway to significant self-improvement.

But not all habits are created equally.

Some habits, like exercising actively, benefit your health and wellness, while other habits like scrolling do not. For this reason, it’s essential that you focus on adopting habits that actually serve you and your glow up journey.

A healthy habit is anything you repeatedly do that positively contributes to your mental and physical glow up and continues to benefit you long-term.

Yes, scrolling on your phone might give you short-term gratification, but how is it contributing to your health in the long term?

One way to start mastering your daily habits is by setting up a morning routine that helps set the tone for the rest of your day. Whether it’s stretching, meditating or reading, having a morning ritual in place can help you start your day on the right foot.

Other healthy habits to adopt on your glow up journey might be:

• Staying hydrated
• Moving your body every day, either by walking, gentle movement or working out
• Getting a consistent 7-9 hours of good quality sleep a night
• Cooking nutritious meals
• Detoxing from social media every one or two weeks

2 | Follow blood sugar balancing hacks

The bottom line is — you need energy to successfully glow up.

Energy is what fuels your actions and gets you started. It is the driving force behind your motivation and will help keep you going on your journey.

In short, energy allows you to live life at its fullest and healthiest.

And what impacts your energy more than anything else? Your blood sugar levels.

The body was designed to burn glucose for energy. Carbs from grains, rice, potatoes, veggies and fruits turn into glucose, providing fuel for your body.

The thing is, if you follow a typical Western diet, you might be eating the wrong carbs, leading to drastic blood sugar spikes and crashes.

By stabilising your blood sugar levels, you can avoid these ups and downs, giving you a steady energy boost.

So, if you want to physically improve your daily life, then start with what you eat.

This might look like:

• Opting for whole foods (food that doesn’t have multiple different ingredients)
• Starting your day with a savoury breakfast full of protein
• Limiting the amount of starchy carbs you consume
• Eliminating refined sugar and processed and fried foods
• Eating protein with every meal, including snacks

Check out Jessie Inchauspé and her book, Glucose Revolution, for digestible blood sugar balancing tips that you can implement daily.

3 | Support a healthy, happy gut

Your gut is basically your second brain.

It has its own nervous system, meaning that it can influence everything from your mood to your energy levels.

This means that if your gut is unhappy, it’s likely to impact both your mental and physical health.

Not exactly helpful if you’re on a holistic glow up journey.

It’s, therefore, essential to focus on supporting your gut health because a healthy, happy gut equals a healthy, happy mind and body.

If you’ve nailed the above tip (stabilising your blood sugar), then you’re already halfway there.

Also, think about:

• Stimulating your vagus nerve through cold water therapy or laughter
• Limiting antibiotics and other medications that can affect the gut
• Engaging in stress-relief activities
• Prioritise fibre-rich foods
• Get at least 7-9 hours of sleep each night

4 | Take care of your skin

I’m not usually one to talk about skincare because my beauty routine is super low maintenance. But I’ve come to the realisation that the better my skin looks and feels, the more confident I am.

And nothing says glow up like confidence.

I mean, can you even glow up without confidence? It’s like the OG chicken and the egg story. What comes first? The glow up or the confidence?

I personally think you can create both. And this starts with taking care of your skin.

The more you give your skin the nourishment and hydration it needs, the more it will glow, boosting your overall health and confidence.

But despite popular belief, your skincare routine doesn’t need to be overly expensive to be effective.

You can boost and maintain skin health by adopting these 5 simple wellness habits:

• Drinking 2 litres of water a day
• Eating a well-balanced diet (refer to tip two)
• Getting between 7-9 hours of sleep a night
• Practicing mindfulness
• Moving your body daily

5 | Engage in a 30-day lifestyle challenge

Is there any greater personal commitment than a 30-day lifestyle challenge?

Ok, sure, there are probably loads, but for the sake of your glow up journey, we’ll say that a monthly challenge is the best thing you can do to upgrade your life.

Not only do they help build discipline so you can establish healthier habits, but they also encourage you to stay motivated as you work towards your overall goals and vision.

Think of your 30-day challenge as its own mini-glow-up journey to help boost your mental and physical health in a manageable and digestible way.

Plus, this is where you get to be playful.

Despite what Project 50 and 75 Hard will have you believe, doing a lifestyle challenge can actually be fun and rewarding.

Choose one of the below ideas and stay consistent for 30 days for best results.

• 30-day yoga challenge
• 30-day meditation challenge
• 30-day plank challenge
• 30-day self-care challenge
• 30-day reading challenge

Save this bite-size version on Pinterest:

Final thoughts

The combination of each of these practices will help you to glow up both mentally and physically.

But remember to start small.

Wellness is a lifelong journey, not a check box item. So loosen that grip on wanting to fix absolutely everything at the same time, and take it step by step.

Choose just 1-2 things to change at a time. This might be introducing a new ritual into the mix or breaking a habit that no longer serves you.

I also encourage you to bookmark this blog post so you can refer back to it whenever you need to.

You’ve got this,

Thalia xx