the ward method

Tag: health

  • 3 yoga moves that actually help you sleep better.

    3 yoga moves that actually help you sleep better.

    In the last year, I’ve really gotten into my yoga practice, not in the “perfect poses and Pinterest board aesthetics” way, but in the wow-my-nervous-system-needed-this kind of way. Yoga has helped me mentally more than I expected. Especially at night, when my brain insists on running a marathon of overthinking right before bed.

    If you’re someone who struggles to unwind (same), here are 3 yoga moves that have helped me slow down, breathe deeper, and actually sleep better:

    1. legs up the wall (viparita karani)
    Literally what it sounds like: lie on your back and put your legs straight up against the wall. That’s it.
    It helps regulate blood flow, calm your heart rate, and reduce swelling or tension in your feet and legs, especially after long days of standing or doom-scrolling. I do this for 5–10 minutes, breathing deeply, and it instantly puts my body in chill mode.

    Why it works: It activates the parasympathetic nervous system (aka: rest + digest), which helps signal to your brain that it’s safe to relax. Plus, you feel kind of weightless. It’s dreamy.

    2. child’s pose (balasana)
    This is my go-to for everything, stress, overwhelm, period cramps, you name it.
    Kneel down, fold forward, stretch your arms in front of you, and just melt into the mat. I like to rest my forehead on a pillow for extra comfort.

    Why it works: This pose gently stretches your lower back and hips, and the forward fold helps calm the mind. It literally signals your body to slow the hell down.

    3. reclining butterfly pose (supta baddha konasana)
    Lie down on your back, bring the soles of your feet together, and let your knees fall open like butterfly wings. You can place pillows under your knees if that feels better. Add a blanket, eye mask, or calming playlist for extra magic.

    Why it works: It opens your hips (where we store a lot of tension), and when combined with breathwork, it’s like giving your nervous system a warm hug.

    Yoga has become my gentle anchor. It’s not just about flexibility, it’s about quieting the chaos. These moves aren’t complicated, they don’t require anything fancy, and they work even when you feel off. So next time your mind won’t shut up at night, roll out the mat, light a candle, and let your body lead the way.

    Because rest is not a reward, it’s needed.

  • The concept of escapism.

    The concept of escapism.

    In my early 20s, escapism looked like late nights, glittery eyeshadow, vodka with ice, bad decisions, and dancing until my shoes gave out. I loved it, probably a little too much. I’d romanticize those neon-lit hours where nothing mattered except the music and whoever you were clumsily making eye contact with across the room. Then I got into my first real relationship, and surprise, we both loved the nightlife. It became our thing. Our escape. Our reckless little corner of freedom from the “real world.”

    And honestly? Those were some of the best times of my life.

    But I think the version of escapism we crave evolves as we do. I’ve outgrown the hangovers, but I still chase that feeling, freedom, disconnection, presence. Just… now it looks a little different.

    Now it’s relaxing with a good book and letting someone else’s story carry me away. It’s listening to a podcast that actually makes me think (or laugh at something completely unhinged Theo Von says). It’s long drives to the beach with Blink-182 or Charli XCX blasting, windows down, mind quiet. It’s laying on the couch on a Sunday afternoon, watching the light shift across the room, and letting that be enough.

    Escapism isn’t about avoidance, it’s about release. And the healthier it becomes, the more grounded we feel coming back to ourselves.

    Here are 2 ways I’ve found that actually help when life gets too loud:

    1. Creative expression.
    Write something. Paint something. Doodle like you’re 10 again. It doesn’t have to be good, honestly, it probably shouldn’t be. Just let your brain play. There’s something magical about making something that doesn’t need to mean anything.

    2. Intentional silence.
    Put your phone away. Don’t even reach for it. Go sit outside. Take a walk. Lay on your bed with a cup of tea and stare at the ceiling. Silence is awkward at first, but it teaches you how to just be. And that’s a skill a lot of us forgot we needed.

    Because sometimes escaping isn’t about running away, it’s about running toward yourself.

  • How to survive (and actually enjoy) a festival as a sober wellness girly

    How to survive (and actually enjoy) a festival as a sober wellness girly

    Because yes, you can have fun without being three drinks deep and losing your phone.

    Let’s be real, music festivals are loud, dusty, chaotic… and also kind of magical. But when you’re the sober, water-sipping, SPF-reapplying friend who starts talking about their sleep schedule at 9pm, it can feel like you don’t belong.
    Spoiler: you do.

    You’re allowed to love live music, dance until your feet hurt, and romanticize the glitter on your cheeks without having to chug vodka Red Bulls or pretend you’re vibing with that one random DJ set your friend dragged you to. In fact, going to a festival as a wellness girly (sober or not) might just be your secret superpower.

    So here are 3 tips to make the most of it:

    1. romanticize the prep like it’s your Coachella-era main character moment.
    Hydrate. Pack the snacks. Take your magnesium the night before. And do not underestimate the power of cute, comfy clothes that still feel you. Think: linen pants, oversized sunnies, a bikini top, your go-to combat boots, and a tiny shoulder bag with electrolytes and SPF lip balm. You’re not just going to a festival, you’re stepping into a vibe.

    2. find your people.
    Whether you’re going with a sober-curious crew or your front-left friend group, energy matters. Make plans with people who actually want to be there and won’t pressure you into drinking. Dance the night away, and then head home when you feel like it. No guilt.

    3. create your own kind of high.
    Who said being sober means being boring? Drink your overpriced coconut water, get lost in the bass drop, scream your favorite lyrics, and ground yourself in the moment. The dopamine from live music, sun on your skin, and connection with the crowd? That’s real. And the best part? You’ll remember all of it the next day (plus: no hangover anxiety).

    The truth is, you don’t need alcohol to have a good time. You need aligned energy, good music, and a tiny bit of delusion that you’re starring in your own indie coming-of-age documentary.

    So go dance, stay grounded, drink your damn water, and be that girl in the crowd glowing from the inside out.
    Sober and sparkling. Who says you can’t be both?

  • Hot girl breakfast club.

    Hot girl breakfast club.

    There’s something so powerful about a slow, intentional morning, especially when it starts with a good breakfast (we’re not talking dry cereal and vibes). I’ve been in my romanticize-your-life era lately, and honestly? Turning your morning into a whole experience isn’t just cute, it’s game-changing.

    Whether it’s a smoothie in a mason jar, avo toast with chili flakes, or just sitting with your coffee without doom-scrolling… a good morning routine can actually set the tone for your whole day. And yes, breakfast plays a major role.

    Here are 3 solid reasons to start romanticizing your mornings (and feeding your body like you love her):

    1. It literally boosts your mood

    Eating a real breakfast in the morning gives your brain the fuel it needs to function. You’re less likely to feel foggy, anxious, or irritable by 11am if you’ve had something nourishing first thing. Think of breakfast like an emotional support snack, it’s there to keep you grounded and focused.

    2. It helps you feel more in control

    When you take the time to sit down and eat (even if it’s just for 10 minutes), you’re showing yourself that you’re worth the effort. That you matter. That your needs are valid. Suddenly your day doesn’t feel like it’s controlling you, you feel like you’re steering the ship.

    3. It turns the ordinary into something special

    Romanticizing your routine isn’t about being unrealistic, it’s about finding joy in the small stuff. Lighting a scented candle while you cook eggs. Playing your favorite playlist while making oats. Drinking your smoothie on the balcony like you’re in a movie. These moments add up, and they remind you that life doesn’t have to be chaotic to be meaningful.

    So yes, breakfast matters. And so does taking your time in the morning. You don’t have to wake up at 5am or have a Pinterest-perfect routine, just give yourself a little time, a little love, and a little food. Because you deserve to feel nourished, calm, and like the main character… even on a Tuesday.

  • Feel it all (even the messy stuff).

    Feel it all (even the messy stuff).

    If there’s one thing I’ve learned, sometimes the hard way, it’s that being honest with yourself is non-negotiable. Like, no one wins when you pretend everything’s fine and bottle it all up. Vulnerability isn’t weakness. It’s actually what makes you feel human. And feeling human, the highs, the lows, the “what am I doing with my life” spirals, that’s literally what life is. The full experience.

    You’re not supposed to be happy all the time. (Wouldn’t that be exhausting anyway?) But when you’re in a bad mood or feeling stuck, the goal isn’t to “fix” it immediately, it’s to understand it, move with it, and then gently guide yourself back to a better place.

    Here are 3 simple ways I’ve learned to shift my energy when I’m not in the best headspace. No toxic positivity, just real stuff that helps:

    1. Say it out loud

    Literally just… say it. To a friend, into your Notes app, or out loud while you pace your kitchen. Naming what you feel gives it less power. “I’m overwhelmed.” “I feel sad and I don’t know why.” “I’m just in a mood today.” You don’t have to solve it immediately, just let it out.

    2. Get outside (even if you don’t want to)

    Fresh air does more for your brain than Instagram quotes ever will. Go outside. Walk around the block. Touch some grass. Sit in the sun. It’s not about being productive, it’s about shifting your environment so your thoughts have room to breathe.

    3. Do one tiny thing that makes you feel like you

    Not ten things. Not a whole to-do list. Just one. Maybe it’s making a smoothie. Or blasting your favourite playlist. Or doing your skincare routine mid-afternoon, and convincing yourself you’re the main character. It doesn’t have to be deep, it just has to reconnect you to you.

    Bad moods pass. Good moods come back. And the more honest you are with yourself through it all, the more peace you’ll feel in the long run.

    So feel the feels. Be dramatic in your Notes app. Go for a walk. Then come home, throw on a face mask, and remember: being human is the whole point.

  • Berry smoothies > therapy (sometimes)

    Berry smoothies > therapy (sometimes)

    Let’s be real for a sec, if I could only have one meal for the rest of my life, it would 100% be a smoothie. And not just any smoothie. A berry smoothie. With almond milk. Thick, cold, slightly sweet, kind of like a hug in a cup. It’s not just a drink, it’s a whole moment.

    And while it is delicious, the best part? It actually loves you back.

    Here’s why my blender stays booked and busy:

    1. Berries are tiny superheroes
    Blueberries, strawberries, raspberries, whatever you’ve got in the freezer, just know they’re loaded with antioxidants, vitamins, and all the good stuff your skin, brain, and body love.
    They’re literally out here fighting inflammation and aging while you sip something that tastes like dessert.

    Bonus: They also help with digestion, brain health, and heart health. I mean?? Iconic behavior.

    2. Almond milk is the underrated MVP
    I always go for almond milk. It’s light, creamy, and way easier on the stomach (hello, dairy intolerance).
    It adds that smooth texture I’m obsessed with, and it doesn’t overpower the flavour of the fruit, just blends in and lets the berries be the main character. We love a supportive queen.

    3. It’s fast, filling, and makes you feel like you have your life together
    There’s something about holding a smoothie in your hand that just makes you feel… well. Like yes, maybe I didn’t journal today, but I did blend frozen fruit with intention and sip it while pretending I’m the healthiest person alive.
    Also, it’s actually filling. I’ll throw in some protein powder, chia seeds, or oats when I’m in my “meal prep era,” and boom, breakfast/lunch/dinner is sorted.

    4. Smoothies are joy in a glass
    There’s a reason I love them so much. They’re easy. They’re colourful. They’re happy.
    And sometimes, after a long day or a stressful morning, that’s exactly what I need. Something simple. Something sweet. Something I don’t have to overthink.

    So yes, this is your official reminder to get your blender out and romanticize your next smoothie moment.

    Berry smoothies (with almond milk, obviously) = elite behavior.

    And if you hear me calling it my favourite meal again… just let me live.

  • Healthy-ish, not broke: 3 realistic ways to grocery shop on a budget.

    Healthy-ish, not broke: 3 realistic ways to grocery shop on a budget.

    (because not all of us can drop $17 on moon juice)

    Let’s be honest: we all want to eat well. Fresh produce, quality ingredients, meals that don’t come out of a packet. But sometimes your budget says “instant noodles,” while your Pinterest board screams “farmers’ market goddess.”

    Here are 3 actually realistic ways to grocery shop like a wellness girly, without going full Erewhon:

    1. Shop smart, not fancy
    No hate to the vibey stores with organic eucalyptus bouquets at checkout, but you can get affordable, healthy staples at everyday grocery stores.
    Think: oats, canned beans, frozen berries, brown rice, eggs, sweet potatoes, greens, peanut butter, lentils.
    These are the unsung heroes of healthy eating, and they won’t bankrupt you. Bonus: they’re versatile and can become a million different meals.

    Hot tip: Go in with a plan (and a snack). Walking in hungry = financial sabotage.

    2. Go for frozen over fresh
    Frozen fruit and veg are often just as nutritious as fresh, and way more budget-friendly. Plus, they last longer and save you from the guilt spiral of tossing that wilted spinach you swore you’d use.

    Smoothies, soups, stir-fries, frozen ingredients make it all easier (and cheaper).

    3. Buy in bulk (when it makes sense)
    Buying a five-kg bag of quinoa feels like a commitment… but hear me out. Bulk items like grains, pasta, nuts, and even spices can save you a lot over time.
    You don’t need a membership or an entire cupboard full, just pick a few things you use a lot and stock up when they’re on sale.

    Pro move: Reuse jars and containers so your kitchen still feels cute, even if your budget’s giving minimalist survivalist.

    You don’t need fancy adaptogens or a green juice budget to eat well. Start simple, stay consistent, and remember: good health isn’t about perfection, it’s about making what you can work for you.

    And if you do splurge on that overpriced almond butter every once in a while… no judgment.

  • 4 ways to actually enjoy your weekend.

    4 ways to actually enjoy your weekend.

    Let’s be real: Some weeks feel like they’ve lasted 84 years. You’ve been in meetings, running errands, answering texts you didn’t have the energy for, and just doing the most. And by Friday? You’re a shell of a person who just wants snacks and silence.

    So, here’s your little reminder that the weekend isn’t just a time to catch up on laundry or stress about Monday, it’s also your time to feel like a human again.
    Here are 4 ways to help you do just that:

    1. Romanticize the hell out of your morning.

    Slow mornings are the ultimate act of rebellion in a world that loves urgency.
    Sleep in a bit. Light a scented candle. Put on some Addison Rae. Make your favorite breakfast. Drink your coffee slowly, like you’re in a film set in Italy.
    Put on a playlist that makes you feel like the main character and pretend you don’t have a single worry in the world, just for an hour or two.

    2. Do something fun with zero productivity attached.

    You don’t need to “earn” rest or joy. Pick something that makes you happy and do it just because.
    A cute farmer’s market stroll. A spontaneous drive. An art class. A Pilates session you barely get through but feel cute doing anyway.
    The goal is to do something that feels like you, not just something that looks good on your calendar.

    3. Disconnect to reconnect.

    Yes, I’m talking about a little break from your phone (even if it’s just for a few hours).
    Put it on Do Not Disturb. Go outside. Be with the people you love, or be alone with your thoughts (they’re not always as scary as we think).
    Go touch some grass, take a walk, breathe in the air like it’s your first time on Earth. Nature really is free therapy.

    4. Check in with yourself, gently.

    Use part of your weekend to ask yourself how you’re really doing.
    Not in a pressure-filled, “let’s fix everything” way, just a little mental check-in. Journaling, reading, reflecting, maybe even planning your week softly if that helps calm your brain.
    Give yourself space to feel whatever you need to feel, and remind yourself that you’re doing your best. Because you are.

    You don’t need a 3-day vacation to reset.
    Sometimes, all it takes is a weekend filled with intention, the kind where you take your power back, even in small ways.
    So go ahead: do less, laugh more, and don’t check your emails unless the building’s on fire.

    You deserve peace. And a pastry. Preferably both.

  • Matcha > My 4 cups of coffee (Yes, I said it)

    Matcha > My 4 cups of coffee (Yes, I said it)

    I never thought I’d say this… but I’ve been drinking more matcha than coffee lately. And not just in a “let’s romanticize my morning routine” kind of way, though, yes, the aesthetic does go crazy with an iced oat milk matcha in hand.

    It started because I wanted to feel less like I was spiraling through space by 11am. You know that wired-but-exhausted feeling you get after your third (okay, fourth) cup of coffee? I was tired of the crash. Tired of feeling like my brain was glitching out by mid-afternoon. So I gave matcha a real shot, and wow, life’s been kind of better since.

    Here’s why I’m fully on board the matcha train now:

    The energy hits different

    Matcha gives you this calm, focused energy that doesn’t spike or crash. Thanks to L-theanine (a fancy amino acid that promotes relaxation without making you sleepy), matcha lets you actually focus without feeling like your heart’s trying to escape your chest. It’s like coffee’s cooler, more emotionally regulated cousin.

    Antioxidants? Yes please

    Matcha is loaded with antioxidants, specifically catechins (like EGCG), which help fight inflammation, support your immune system, and do all sorts of behind-the-scenes health magic. Basically, it’s giving wellness glow-up from the inside out.

    Good for your skin + digestion

    Since switching things up, my skin’s looked a little less dull and my gut’s been happier. Matcha helps support your liver (which = detox) and your metabolism. It’s not a miracle drink, but it’s definitely giving main character energy.

    It slows me down, in the best way

    There’s something ritualistic about making matcha. The whisking, the pouring, the sipping, it’s like built-in mindfulness. And for someone who used to inhale three coffees before 9am, that pause has been everything. It’s not just about the caffeine, it’s the vibe. The moment. The breath.

    So no, I haven’t completely broken up with coffee (don’t panic, we’re just seeing other people). But I am choosing what supports me better right now, and matcha’s doing the job, with style.

    If you’ve been curious, take this as your sign. Try it iced, try it hot, try it with vanilla oat milk and a little honey. Romanticize it. Sip slow. And feel the shift.

    Matcha girl era? Activated.

  • If avocado toast were a personality.

    If avocado toast were a personality.

    So, here’s a fun fact you might not know: 70% of serotonin is made in your gut. Yup, that’s right. Your gut is basically the mood factory for your brain. Which means… what’s going on in there? It’s going to affect your mood, anxiety, focus, and even your mental health. Kind of a big deal, right?

    I’ve had my fair share of low-energy days when I feel like I’m running on fumes. My brain’s foggy, I’m irritated at everything, and if someone even mentions doing something I just want to throw a blanket over my head and call it a day. And it’s not that I don’t want to feel good, it’s just that sometimes, I forget how much the food I’m putting in my body actually plays a role. And when I’m eating like junk (the occasional pizza or mcflurry), my energy crashes. It’s a spiral, and it sucks.

    I feel like eating well is a form of self-care. It’s not just about looking good in a bikini or fitting into your favourite jeans. It’s about feeling good, inside and out. Because when you feed your body with good things, it responds. Better mood, better energy, clearer head (no crying to Gracie Abrams for an hour). It’s all connected. Sounds lame, but our body’s like a plant, give it the right nutrients, and it’ll thrive. Skip the water, and it’s going to start wilting.

    2 realistic ways to start bringing good eating habits into your routine.

    1. Start your day with protein.
      I know, I know, everyone says breakfast is important, but protein? What’s that even supposed to look like? It’s easy to roll out of bed, grab a coffee, and maybe a granola bar (if you’re feeling fancy). But listen, that’s not giving your body the fuel it needs. Starting your day with a solid dose of protein helps stabilize your blood sugar, boosts your energy, and keeps you full longer. Try scrambled eggs, a protein smoothie, or even a handful of nuts. It doesn’t have to be complicated, but your body will thank you.
    2. Swap one snack for something green.
      Okay, I’m not going to ask you to give up chips (unless you’re really feeling fancy), but just try swapping one snack for something green. Like, I don’t know… a handful of spinach (kidding), maybe some avocado on toast. Start small. You’d be surprised at how good you feel when you’ve got something fresh and green in your system. Plus, your gut? It’s going to love it, and your serotonin will thank you. Small swap, big difference. It’s basically like feeding your brain its daily dose of happiness.

    Eating well isn’t about being perfect or sticking to some crazy diet. Trust me, growing up, I’ve literally tried every diet or fad eating trend on the market and nothing works, but choosing to nourish your body properly.

    It’s about being kind to your body and feeding it the nutrients it needs to keep you feeling like the best version of yourself. Your gut and brain are connected, so when you start taking care of your body, your mood, focus, and energy will follow. Self-care isn’t just bubble baths and face masks. Sometimes, it’s the little things like fueling your body with the right foods that make all the difference.

    So next time you’re feeling low, remember this: What you eat matters. And maybe, just maybe, it’s time to swap that bag of chips for something that’ll make you feel real good.