Rewriting My Story: Week 4 Recap & What’s Coming in Week 5
Week 4 of the 90-Day Glow Up Challenge was all about shifting gears—from clearing physical and digital clutter to tackling the clutter in my mind.
Honestly? It felt really good.
Swapping cleaning supplies for brain dumps gave me a whole new kind of freedom. I didn’t have to physically move anything—I just had to get it out of my head and onto paper.
And, spoiler: when you clear out mental clutter, everything else feels lighter too.
Mental Decluttering: Brain Dumps, Breakthroughs, and Breathing Space
Brain Dumps & Journaling
I’ll be honest—journaling and I have a complicated relationship. I know it’s good for me, but I can’t seem to stick with it consistently.
Brain dumps, though? Chef’s kiss.
Once I started pouring out my ideas, plans, and thoughts onto paper, it felt like suddenly, I could actually do something with them. They weren’t just swirling around in my head anymore.
Tackling Open Loops
This week, I made it a goal to stop letting small tasks pile up. Emails, paperwork, phone calls—I did them right away instead of putting them off.
It’s amazing how powerful it feels to cross those tiny things off your list immediately. Definitely keeping this habit going.
Mindfulness Practice
I decided to do the 7-Day Mindfulness Morning Challenge from our site’s Mindfulness page (you can find it here).
Starting every morning with just a few mindful minutes made a huge difference. It’s something I definitely want to continue building into my routine.
Positive Self-Talk
This is something I’ve worked on in therapy, and this week reminded me how important it is.
Talking myself up instead of tearing myself down isn’t second nature yet, but I’m focusing on it every day. (And I’m planning to turn it into a full-on habit soon.)
Habit Recap: What’s Locked In, What’s Still in Progress
Habit Win: Water Goal: Drink 2 32-oz Water Bottles
Still going strong. I can feel (and see) the difference, so it’s staying on the list until it feels automatic.
Habit Locked-In: Intermittent Fasting (16/8)
Locked in! The Fastic app is a huge help. I feel clearer, lighter, and more balanced every day.
Habit Struggle: Walking the Dog During School Runs
Total fail—for now. It’s still too cold in the mornings for my Chinese Crested to walk for that long. I’ll revisit this habit once spring actually feels like spring.
Habit Win: Weekly Relationship Check-In Dinner
We had to switch it from Tuesday to Friday this week, but it worked beautifully. It’s definitely becoming a routine we look forward to.
Habit Locked-In: Workday Planning + Daily To-Do List
Also locked in. Huge difference in productivity! On to the next!
Morning Routine Check-In: Locked and Loaded
After a full week of intentionally going through my morning routine, I can say this:
I love it.
It’s simple, structured, and makes me feel grounded and organized before the chaos of the day begins.
No changes needed right now—it’s working, and it feels good to finally have a routine that sticks without even thinking about it.
Lessons From Week 4: Small Shifts, Big Impact
This week taught me that mental clutter can be just as heavy as physical clutter—and just as freeing to release.
Clearing out my mental space made me calmer, more focused, and more present.
It’s a good reminder that taking care of your mind isn’t about grand, dramatic moments. It’s about the little daily habits—brain dumps, mindfulness, tackling small tasks—that create breathing room inside your head.
Week 5 Focus: Emotional Decluttering
This week feels a little more daunting because emotions are complicated, especially with BPD in the mix. But I’m ready to work on:
- Noticing recurring thoughts and feelings.
- Processing my emotions instead of ignoring them.
- Letting go of old memories, guilt, and feelings that don’t serve me anymore.
- Forgiving myself and others where I can.
- Reframing negative thoughts and strengthening positive self-talk.
I know it won’t be easy, but I also know it’s exactly what I need right now.
Creating My Evening Routine
I already have a decent nighttime flow, but now I’m locking it down:
- Quick cleaning and tidying routine to reset the house before bed.
- Reviewing plans for the next day—both work and personal.
- Self-care routine: skincare, stretching, breathing.
- Consistent bedtime on weekdays, with a little extra flexibility on weekends.
I want my evenings to feel like a soft landing after the day, not another source of stress.
Need ideas? Check out our Evening Routines page:
👉 Evening Routines
Habits to Focus on for Week 5:
- Continue: Drink 2 32-oz water bottles every day.
- New Habit: No buying sweets/snacks during weekdays.
- New Habit: Positive self-talk journaling: writing down 3 good things I did each day before bed.
- Continue: Weekly relationship check-in dinner.
- New Habit: Start each workday by making a detailed plan (what, when, and for how long). End the day by reflecting on what worked and what didn’t. The goal is to fine-tune the plan until it becomes a natural daily routine.
Final Thoughts: Growing Stronger, One Step at a Time
Week 4 showed me that real change happens in the small moments—the brain dumps, the positive words, the mindfulness minutes.
It’s not flashy. It’s not always easy. But it’s working.
And heading into emotional decluttering week? I’m ready. A little nervous. But ready.
Here’s to facing what weighs us down—and finally letting it go.
How’s Your Mindset This Week?
If you’re working on clearing your mental clutter too, let me know! I’d love to hear what’s helping you most right now.
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