⭐Vitamin Cheat Sheet⭐
Vitamin A: Vision, immune system, skin health.
Vitamin B1 (Thiamine): Energy metabolism, nerve function.
Vitamin B2 (Riboflavin): Energy production, skin health.
Vitamin B3 (Niacin): Cellular energy production, skin health.
Vitamin B5 (Pantothenic Acid): Metabolism, hormone production.
Vitamin B6: Brain function, mood regulation.
Vitamin B7 (Biotin): Healthy hair, skin, and nails.
Vitamin B9 (Folate): Cell division, DNA synthesis.
Vitamin B12: Nervous system, red blood cells.
Vitamin C: Immune system, collagen synthesis.
Vitamin D: Bone health, immune function.
Vitamin E: Antioxidant, skin health.
Vitamin K: Blood clotting, bone health.
Calcium: Bone and teeth health, muscle function.
Iron: Oxygen transport, energy production.
Magnesium: Nerve function, muscle relaxation.
Zinc: Immune system, wound healing.
Potassium: Fluid balance, nerve function.
Iodine: Thyroid function, metabolism.
Selenium: Antioxidant, thyroid health.
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the it girl’s spring cleaning
phone reset
delete old contacts and messages
go through social media following
delete unused apps
go through photos
set a new wallpaper
add widgets for reminders, weather, battery, etc.
delete old songs and add new ones
environmental reset
clean your bedroom (vacuum, dust, put clothes away, etc.)
sort through and donate old clothes
organize your makeup, skincare, etc.
wash or change your bedsheets
rearrange your bedroom
open your windows and curtains to let fresh air in
get outdoors
clean your home with fresh scented products (lemon, lavender, etc.)
physical reset
try a new workout routine
get some new outfits
do a face mask
exfoliate and shave
oil your hair or do a hair mask
try a new hair color, cut, or style
do your nails or get your nails done
get some fresh makeup and try a new makeup routine
do a lip mask and scrub
mental reset
start journaling or try some new prompts
do a refreshing meditation
try a new yoga practice or workout
read instead of scrolling
put a time limit on your phone usage
reset your sleep schedule
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How To Become A Brand New Person ✨✨
Self Reflect:
Journal daily.
Think about past decisions and how they impacted your life.
Meditate regularly.
Create a vision board to visualize your goals.
Review your strengths and weaknesses.
Identify your core values and beliefs.
Figure out your passions and interests.
Think about your childhood dreams and aspirations.
Evaluate your current state of happiness and fulfillment.
Set Clear Goals:
Define specific career goals, like "Get promoted within two years."
Set health goals, like "Lose 20 pounds in six months."
Create financial goals such as "Save $10,000 for a vacation."
Establish personal development goals, like "Read 24 books in a year."
Set relationship goals, such as "Improve communication with my partner."
Define education goals, like "Complete a master's degree in three years."
Set travel goals, like "Visit five new countries in the next two years."
Create hobbies and interests goals, such as "Learn to play a musical instrument."
Set community or volunteer goals, like "Volunteer 100 hours this year."
Establish mindfulness or self-care goals, such as "Practice meditation daily."
Self Care:
Exercise for at least 30 minutes a day.
Follow a balanced diet with plenty of fruits and vegetables.
Prioritize getting 7-9 hours of quality sleep each night.
Practice in relaxation techniques like deep breathing or yoga.
Take regular breaks at work to avoid burnout.
Schedule "me time" for activities you enjoy.
Limit exposure to stressors and toxic people.
Practice regular skincare and grooming routines.
Seek regular medical check-ups and screenings.
Stay hydrated by drinking enough water daily.
Personal Development:
Read a book every month from various genres.
Attend workshops or seminars on topics of interest.
Learn a new language or musical instrument.
Take online courses to acquire new skills.
Set aside time for daily reflection and self improvement.
Seek a mentor in your field for guidance.
Attend conferences and networking events.
Start a side project or hobby to expand your abilities.
Practice public speaking or communication skills.
Do creative activities like painting, writing, or photography.
Create a Support System:
Build a close knit group of friends who uplift and inspire you.
Join clubs or organizations aligned with your interests.
Connect with a mentor or life coach.
Attend family gatherings to maintain bonds.
Be open and honest in your communication with loved ones.
Seek advice from trusted colleagues or supervisors.
Attend support groups for specific challenges (e.g., addiction recovery).
Cultivate online connections through social media.
Find a therapist or counselor for emotional support.
Participate in community or volunteer activities to meet like minded people.
Change Habits:
Cut back on sugary or processed foods.
Reduce screen time and increase physical activity.
Practice gratitude by keeping a daily journal.
Manage stress through mindfulness meditation.
Limit procrastination by setting specific deadlines.
Reduce negative self-talk by practicing self-compassion.
Establish a regular exercise routine.
Create a budget and stick to it.
Develop a morning and evening routine for consistency.
Overcome Fear and Self Doubt:
Face a specific fear head-on (example: public speaking).
Challenge your negative thoughts with positive affirmations.
Seek therapy to address underlying fears or traumas.
Take small, calculated risks to build confidence.
Visualize success in challenging situations.
Surround yourself with supportive and encouraging people.
Journal about your fears and doubts to gain clarity.
Celebrate your accomplishments, no matter how small.
Focus on your strengths and accomplishments.
Embrace failure as a valuable learning experience.
Embrace Change:
Relocate to a new city or country.
Switch careers or industries to pursue your passion.
Take on leadership roles in your workplace.
Volunteer for projects outside your comfort zone.
Embrace new technologies and digital tools.
Travel to unfamiliar destinations.
Start a new hobby or creative endeavor.
Change your daily routine to add variety.
Adjust your mindset to see change as an opportunity.
Seek out diverse perspectives and viewpoints.
Practice Gratitude:
Write down three things you're grateful for each day.
Express gratitude to loved ones regularly.
Create a gratitude jar and add notes of appreciation.
Reflect on the positive aspects of challenging situations.
Show gratitude by volunteering or helping others in need.
Send thank-you notes or messages to people who've helped you.
Keep a gratitude journal and review it regularly.
Share your gratitude openly during family meals or gatherings.
Focus on the present moment and appreciate the little things.
Practice gratitude even in times of adversity.
Be Patient:
Set realistic expectations for your progress.
Accept that personal growth takes time.
Focus on the journey rather than the destination.
Learn from setbacks and view them as opportunities to improve.
Celebrate small milestones along the way.
Practice self-compassion during challenging times.
Stay committed to your goals, even when progress is slow.
Keep a journal to track your personal growth.
Recognize that patience is a valuable skill in personal transformation.
Celebrate Small Wins:
Treat yourself to your favorite meal or dessert.
Reward yourself with a spa day or self-care activity.
Share your achievements with friends and loved ones.
Create a vision board to visualize your successes.
Acknowledge and congratulate yourself in a journal.
Give yourself permission to take a break and relax.
Display reminders of your accomplishments in your workspace.
Take a day off to celebrate a major milestone.
Host a small gathering to mark your achievements.
Set aside time to reflect on how far you've come.
Maintain Balance:
Set clear boundaries in your personal and work life.
Prioritize self care activities in your daily routine.
Schedule regular breaks and downtime.
Learn to say "no" when necessary to avoid overcommitment.
Evaluate your work life balance regularly.
Seek support from friends and family to avoid burnout.
Be kind to yourself and accept imperfections.
Practice mindfulness to stay present and grounded.
Revisit your priorities and adjust them as needed.
Embrace self love and self acceptance as part of your daily life.
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easy hygiene tips ♡
to improve physical appearance , health and hygiene are a must.
water ♡
water. please , for the love of god , drink water. get up rn and go drink some water. water does so much , want clear skin? water. want to lose weight? water. want to feel more refreshed? water. ITS SO HELPFUL!! you really don't want to be dehydrated, it has so many negative effects.
i would aim for around 2 liters (8 full glasses) a day , but you can slowly increase your water intake over the span of a few weeks if you're not ready for that. if you like me and forget to drink , set alarms or reminders for when you need to.
apple cider vinegar ♡
okay , yes, it tastes gross, but it's so good for your PH!! just drink 2 teaspoons everyday (dilute with water first) , trust me it will make your body sweat and kitty smell (and taste) soo much better!! it can also help u lose weight , decrease waist size and is so good for your skin!!
easy oral hygiene ♡
brush your teeth at least 3 times a day. i normally opt for brushing my teeth twice in a row morning and night , and once during the day (yes , even if i'm at school). also , don't forget to floss!! most importantly u wanna b scraping/brushing your tongue, along with brushing your gums and the roof of your mouth!! If you're not brushing regularly and not brushing your tongue, your breath is gonna stink.
another tip - mints > gum. no matter how minty your gum is , if you're chewing it all day it's gonna make your breath smell bad. a sugar-free mint that specialises in good breath every morning helps so much for me.
shower/bath care ♡
please wash behind your ears and your belly button. every part of your body should be clean!!! you don't want build-up.
exfoliate before and after u shave. this will leave u feeling SO smooth and helps avoid razor bumps , if you have sensitive skin (like me) it can help avoid irritation (i get SO itchy and my skin gets covered in red bumps if i don't exfoliate when shaving). personally, i don't suffer from oily skin , but if u do, exfoliating afterwards helps remove any dirt from clogged pores and any residue build-up!
use different clothes depending on what part of your body you're cleaning!! use a softer cloth for your face and kitty , and use regular clothes for the main part of your body and bum. NEVER wash your face in the shower! you want your face to have its own personal time for you to clean it so you can really focus on it. also , hot water from the shower can damage your skin and make it dry. your shower head also probably has a lot of bacteria hiding in it, so please wash your face separately after your shower.
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