"Ask any of my close family members and friends, and they’ll confirm that I’m high-maintenance. What can I say, I appreciate the finer wellness things in life—lymphatic massages, infrared sauna sessions, boutique gym memberships—in the name of helping me feel my very best. Those luxuries can come with a high price tag and be hard to maintain, but the good news is that many life upgrades that can make a huge difference in your life are completely free. You don’t have to experience FOMO to level up your life, and you can be your best self while still saving your $$$. Read on for nine life-changing upgrades that make a major difference, but don’t cost a thing.
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1. Habit-stack with motivational podcasts
Finding inspiration and life-changing information is as easy as browsing your podcast apps (psst… we may be biased, but each episode of The Everygirl Podcast is intended to level up your life), and you don’t need to carve out any time. You can learn an important skill, transform your mindset, or get inspired by the top experts in the world while simultaneously getting your steps in on a Hot Girl Walk, doing the dishes or laundry, or getting to work on your commute. Thanks to the unlimited free content, resources, and advice that we have available to us at the push of a “play” button, there’s no reason not to spend as much time as possible learning how to upgrade your career, wellness, confidence, or relationships that will ultimately change your life. While you cook dinner or run errands, habit-stack it with educational and inspiring podcasts that will motivate you.
2. Walk 10,000 steps a day
If you haven’t heard, walking is the new “it” workout. Daily walking can improve cardiovascular fitness, aid in maintaining a healthy weight, strengthen your bones, muscles, and endurance, increase your energy levels, enhance your mood and sleep, boost your immune system, and reduce stress. Plus, it won’t negatively impact cortisol levels like higher-impact workouts. Walking 10,000 steps a day may sound daunting and seem nearly impossible at first. But with a little planning, it can be an achievable goal. Try adding three 30-minute walks to your daily routine: one in the morning (with a cup of coffee in hand, of course), one after lunch, and your third, before or after dinner. It may take some time to get used to, but after a few weeks of consistency, it can become just as habitual as brushing your teeth.
3. Cultivate a manifestation practice
Manifestation has become buzzworthy, and you may have seen programs, courses, or challenges (like the viral 30-Day Dr. Joe Dispenza Challenge) all over social media. While investing time, money, and energy can be helpful to implement a new habit, manifestation comes down to your mindset—and it’s completely free. It entails fostering mindfulness, reframing your mindset, and aligning your energy with your goals. Start by identifying what fears or limiting beliefs are holding you back and planning actionable steps you can take to tap into the future you who already has everything you want (see: channeling your “celebrity energy“). Whether it’s reflecting on negative thoughts that came up during the day before you go to bed, visualizing your best self every morning, or journaling about one of these manifestation prompts, build a daily manifestation practice to turn it into a habit you’ll stick to.
4. Cut out toxic people
The best “detox” isn’t an expensive juice cleanse or supplement; it’s detoxing what’s no longer serving you—including people. The toxic people in your life can come in all forms (a manipulative friend, a pessimistic coworker, a narcissistic partner), drain your energy, and make you question your sense of self. If someone doesn’t respect your boundaries, only takes from you, plays the victim, lies, or is controlling, it may be a sign that they’re holding you back from your happiest life possible. Take stock of your inner circle, and pinpoint any toxicity. Then, safely communicate your decision to pull back from the toxic relationship, distance yourself, and set and maintain boundaries. If “cutting out” that person feels hard (or impossible, like with a family member or coworker), set boundaries like limiting your time spent with them, not engaging in conversations that may be triggering, or only getting together in group settings. Only fill your time and social calendar with people who help you feel like your highest self.
5. DIY a lymphatic drainage massage
The benefits of a lymphatic drainage massage go beyond a sculpted jawline and a less-bloated stomach; its techniques are the holy grail of supporting your body’s detoxification system, boosting the immune system, rejuvenating cellular function, and minimizing excess fluid retention. And while getting a massage or buying fancy tools can be fun and helpful, all you need is your hands and any lotion or oil you already have for better slide. Whether it’s while you shower or a part of your nighttime skincare routine, you can manually manipulate specific areas of your body to encourage the flow of lymphatic fluid toward the lymph nodes with your own two hands. For tips on how to give yourself a lymphatic massage, see here.
6. Go to bed earlier
Think of an extra hour of sleep as the most powerful supplement or superfood in the world: After all, sleep is critical for basically every system of the body—from brain function to your immune system to hormone production. Plus, when you go to bed earlier, you’ll more likely wake up earlier and have the time to enjoy a slower start to the day, set an intention, or work out. The pillars of quality sleep still apply: follow a consistent sleep schedule, have a wind-down routine, and curb your intake of food and alcohol three to four hours before bed. But to help move up your bedtime, go to bed 15-30 minutes earlier each night until you hit your desired sleep time, get sunlight first thing in the morning, and avoid artificial lights in the evening.
7. Get morning sunlight
Getting sunlight first thing in the morning can do more than just help you get to sleep earlier and improve your sleep quality overall. Your circadian rhythm is regulated by light exposure, and viewing morning sunlight prepares your body and mind for the day ahead. The free, accessible, and research-backed biohack also promotes more energy, improved mood, and better digestion. A 2020 study found that blue light exposure in the morning (sunlight is the biggest source of blue light) has an antidepressant effect and can be used as a treatment for seasonal affective disorder. According to Dr. Andrew Huberman, a neurologist and well-known biohacker, you just need 5-10 minutes of sun exposure on a sunny day or 15-30 minutes on a cloudy day to reap the benefits. That can look like taking a walk, sitting on a park bench, or sipping coffee on your balcony.
8. Explore different types of journaling
Gratitude, future-self, bullet, mood, dream—whatever journaling method speaks to you, the practice has been shown to deliver a wide range of health benefits, like reducing stress, improving mood, and providing a way to process emotions and help you figure out your next step. A study in the Journal of Personality and Social Psychology suggested that journaling can help you accept rather than judge your mental experiences, resulting in greater psychological health and fewer negative emotions in response to stressors.
But first, determining why you’re journaling and what you want to get out of it will help you choose the right type of practice for you and stay committed to it. Maybe you’re looking to organize your daily to-dos, record your short and long-term goals, or explore your creativity—bullet journaling may be the best option. Or maybe you want to track your emotions and look for triggers that cause your negative thought patterns—consider mood journaling. But there is no right or wrong way to journal; the idea is to offload your ideas, thoughts, and feelings in whatever form meets your unique needs. Still have writer’s block? Start with these journal prompts and see where they take you.
9. Practice financial wellness
When you think of your health, chances are your bank account doesn’t come to mind. But the state of your finances is just as essential to your well-being as the usual suspects of self-care (i.e. working out, supplements, and the eight other upgrades on this list). Financial wellness is exactly what it sounds like: healthy finances. When you feel prepared to handle any financial emergency, are in control of paying off debt, know what’s coming in and going out, and regularly prioritize good money habits (AKA creating a budget, setting financial goals, paying bills on time), your quality of life will also improve. No matter what your current financial situation looks like or how much (or little) cash you have stashed, you can increase your financial wellness by building a budget based on what brings you joy, having an “emergencies-only” fund, automating savings, and taking advantage of financial education programs and resources.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through studies, articles, and is always first in line to try them firsthand.