Phase 1 – The Foundation

The first 35 days of the 90-Day Glow Up Challenge are all about laying a strong foundation for the transformation ahead. Instead of making drastic changes overnight, this phase focuses on small, sustainable improvements that set you up for long-term success.

What to Expect in This Phase

• Focus on up to 5 life areas and make small, sustainable changes.
• Replace 5 bad habits with 5 good ones—starting small to ensure they stick. As the weeks go by, build on these habits and gradually add new ones when the first ones start feeling natural.
• Declutter something every day—starting with physical clutter and moving through digital, mental, and emotional clutter week by week.
• Track progress, reflect, and adjust to stay on course.
• Introduce a morning routine in Week 4 and an evening routine in Week 5, making small changes to build sustainable habits.
• Print out a fresh habit tracker each week to stay organized and track your progress consistently.

Building Your New Habits (Gradual Change for Lasting Success)

The key to making habits stick is starting small and building up gradually. Instead of jumping straight into an intense routine, take manageable steps that allow your mind and body to adjust naturally.

Examples of Small Habit Changes That Stick:

• Waking up earlier – If you currently wake up at 8:00 AM but want to wake up at 7:00 AM, start by waking up at 7:45 AM in Week 1, then 7:30 in Week 2, and gradually work your way to 7:00 AM by the end of Phase 1.
• Starting an exercise routine – If you want to work out three times a week but currently don’t exercise at all, start by working out once a week in Week 1 doing something fun (dancing, walking, yoga). In Week 2, increase to two workouts, then in Week 3 or 4, reach your goal of three times a week.
• Drinking more water – If you barely drink water, start by adding one extra glass per day in Week 1, then increase gradually.
• Reducing screen time – If you want to cut back on phone use before bed, start by putting your phone away 15 minutes earlier each week until you reach your goal.

💡 No rush. No pressure. Just steady progress. By the end of Phase 1, you will have naturally adjusted to your new habits in a way that feels effortless and sustainable.

Week 1 – Setting the Foundation

Focus: Work towards making positive changes in the top 5 life areas you identified in the Pre-Challenge Prep Phase.
Habits: Replace 5 bad habits with 5 good ones—but keep the changes small and realistic.
Decluttering: Physical clutter—declutter something daily, whether it’s a drawer, a closet, or a whole room.

Reflection at the End of Week 1:

• Which new habits feel easy?
• Which ones are harder to stick with?
• What has decluttering helped me with so far?

Quick Physical Decluttering Wins:

• Get rid of 5 items you no longer use or love.
• Clean out your purse, backpack, or wallet.
• Declutter your nightstand or bedside table for a calming space.
• Donate or toss one piece of clothing that no longer fits your style.

Week 2 – Strengthening Your Foundation

Focus: Maintain and build on the Week 1 habits—if you feel confident with them, consider expanding slightly.
Habits: Keep tracking progress, making small improvements where possible.
Decluttering: Continue physical clutter decluttering—tackle areas that need more attention.

Reflection at the End of Week 2:

• Which new habits feel easy?
• Which ones are harder to stick with?
• What has decluttering helped me with so far?

Quick Physical Decluttering Wins:

• Organize one kitchen cabinet or pantry shelf.
• Get rid of old or unused beauty/skincare products.
• Declutter your bathroom counter or shower area.
• Recycle or donate books, magazines, or papers you no longer need.

Week 3 – Digital Decluttering & Habit Growth

Focus: Keep refining habits—add small improvements to the ones that feel natural. If ready, add more habits and routines at a manageable pace.
Habits: Continue tracking and maintaining daily consistency.
Decluttering: Shift focus to digital clutter—clean out emails, files, apps, social media, and digital distractions.

Reflection at the End of Week 3:

• What digital distractions can I reduce?
• How has decluttering my digital space impacted my focus?
• How do I feel about my habits so far?

Quick Digital Decluttering Wins:

• Unsubscribe from 5 email lists.
• Delete 10 unused files or apps.
• Organize your desktop and phone home screen.
• Clean up your social media—unfollow accounts that no longer serve you.

Week 4 – Clearing Mental Clutter & Creating a Morning Routine

Focus: Continue strengthening habits while tackling mental clutter and introducing a morning routine.
Morning Routine: Identify small, meaningful habits that help you start the day with clarity and intention.
Decluttering: Reduce mental clutter—brain dump thoughts, manage stress, and cut down on unnecessary commitments.
Need inspiration? You can find all the information you need to design your morning routine HERE.

Reflection at the End of Week 4:

• How does decluttering my thoughts help me feel more focused?
• What small habits can I add to my morning routine to improve my day?
• How can I simplify my mornings to make them more intentional and stress free?

Quick Mental Decluttering Wins:

• Journal for 5 minutes to release overwhelming thoughts.
• Reduce social media/news consumption for a day.
• Set boundaries around time-wasting activities.
• Let go of one unfinished project that no longer serves you.

Week 5 – Clearing Emotional Clutter & Creating an Evening Routine

Focus: Continue habits while addressing emotional clutter and establishing an evening routine.
Evening Routine: Create a wind-down routine that promotes relaxation and better sleep.
Decluttering: Let go of emotional baggage—release past regrets, toxic influences, and self-doubt.
Need inspiration? You can find all the information you need to design your morning routine HERE.

Reflection at the End of Week 5:

• What emotions or thoughts do I need to let go of?
• How can I create an evening routine that actually helps me relax?
• What distractions keep me up at night, and how can I remove them?

Quick Emotional Decluttering Wins:

• Write a letter to yourself letting go of something from the past.
• Forgive someone or yourself for something unresolved.
• Distance yourself from negative energy—social media, people, or commitments.
• Identify one fear that holds you back and challenge it.