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Have you ever caught yourself overthinking a conversation you had? Like replaying every word and worrying if you sounded weird? Or maybe you’ve noticed yourself self-sabotaging healthy routines you know would make you feel amazing.

It’s wild how your mind can be both your biggest cheerleader and your toughest critic. That’s why learning how to glow up mentally is so important — and no, it’s not about overnight transformations or becoming a totally different person.

It’s is all about shifting those sneaky thought patterns so you can feel more confident, create healthy habits that actually stick, and finally believe you deserve anything you want in life — without all that second-guessing. Let’s dive in

What Does It Mean to Glow Up Mentally?

A mental glow up isn’t about getting a new wardrobe or splurging on fancy skincare (although those can be fun! 💅). It’s about how you see yourself, how you talk to yourself, and how you show up every day. It’s about feeling more confident, calmer, and ready to go after what you want.

It’s about ditching the self-doubt and second-guessing. Like when you talk yourself out of trying something new because you’re scared you’ll fail. Or when you believe you have to look or be a certain way to be worthy of love or respect. Or those times you say yes to every extra request because you’re scared of looking “difficult” or “mean,” even though you’re already stretched thin.

A mental glow up also helps you build habits that actually stick. When you work on your mindset first, those habits feel more doable — and you’re more likely to show up for yourself every day.

And if you’re in your 20s or 30s, this is the perfect time to start. These years are about figuring out what you want and who you want to be. Glowing up mentally means you’re not just reacting to life on autopilot — you’re actively creating a life that feels good from the inside out.

1. Uncover Your Limiting Beliefs

Before you can build new habits or shift your mindset, you have to know what’s holding you back. That’s why a mental glow up starts with uncovering those limiting beliefs — the quiet stories you tell yourself that shape everything you do.

Limiting beliefs are like invisible fences in your mind. You might not even realize they’re there, but they’re stopping you from going after what you want. They’re the voice that says, “You’re not good enough,” or “Who do you think you are to even try?” These thoughts feel real, but they’re just beliefs — and they can be changed. 💪

What this can look like in real life:

• Saying yes to every request at work because you’re scared of looking “difficult” or “mean.”
• Worrying that being open about your needs will push people away, so you stay quiet instead.
• Talking yourself out of trying something new because you’re scared you’ll fail — so you never even start.

How to start uncovering your limiting beliefs:

• Pay attention to the places where you feel stuck, scared, or not good enough.
• Notice the thoughts that pop up when you’re trying something new — especially the “I can’t” or “I shouldn’t” ones.
• Write them down. Seeing those thoughts on paper helps you realize how much power they’ve had over you.

How to change them:

• Question them. Ask: “Is this really true? What if it isn’t?”
• Find a new belief that feels supportive. Instead of “I have to be perfect to be loved,” try “I’m worthy of love just as I am.”
• Take tiny steps. Say no to something small. Try that new hobby you’ve been curious about. Each step is proof you’re stronger than those old thoughts.

Uncovering and shifting these beliefs is the foundation for everything else. Once you see those old patterns for what they are, you can start replacing them with thoughts that support you — and that’s when the real glow up begins. 🌈

Related Post: How to Identify Limiting Beliefs (& Banish Them Once and For All!)

2. Build a Growth Mindset

A mental glow up also means changing how you see challenges — your mindset. Your mindset can make or break your confidence, and it’s a huge reason why so many of us get stuck in perfectionism or people-pleasing cycles.

A lot of us live in a fixed mindset without even realizing it. That’s the voice that says, “You’re just not good at this, so why bother?” or “If I can’t be perfect, there’s no point.” But here’s the thing: shifting to a growth mindset isn’t about ignoring your flaws. It’s about seeing every “mistake” as a chance to grow, not a sign you’re failing.

How to start developing a growth mindset:

• Remind yourself that skills and abilities can be improved over time.
• Focus on effort and progress instead of perfection.
• Celebrate small wins and learn from setbacks.
• Replace “I can’t” with “I can learn how.”
• Surround yourself with people who support your growth.
• Practice self-compassion when you make mistakes.

Research shows people with a growth mindset are more resilient and handle stress better — exactly what you need for your mental glow up. Once you start to see challenges as chances to grow, it’s time to make sure the voice in your head is cheering you on, too. 🎉

3. Girl, Be Nice to Yourself! The Power of Self-Talk

How you talk to yourself matters. Self-talk is that running commentary in your head — and it can either lift you up or drag you down. A mental glow up means learning to be your biggest cheerleader, not your harshest critic.

Why it matters:
Your thoughts shape how you see yourself, your confidence, and how you handle stress. If your mind is always saying, “I’m not good enough,” it’s like planting weeds in your brain. But when you talk to yourself with kindness and encouragement, you plant seeds for confidence and self-trust to grow. 🌱

What negative self-talk sounds like:

• “I’ll never be good enough for that job.”
• “I’m such a mess, why can’t I just get it together?”
• “No one really likes me anyway.”

How to start shifting your self-talk:

• Catch the negative thoughts. Don’t let them hide in the background.
• Challenge them: “Would I say this to my best friend? If not, why am I saying it to myself?”
• Swap them for something supportive. Like turning “I’m a failure” into “I’m learning and growing every day.”
• Repeat kind affirmations. It might feel weird at first, but phrases like “I’m enough” or “I deserve good things” help rewire those old patterns.

Self-talk isn’t about lying to yourself. It’s about being your own safe place — someone who’s kind, patient, and understanding. Because when you talk to yourself like someone you love, you unlock a new kind of confidence and calm. 💖

4. Protect Your Energy and Set Boundaries

Another key part of a mental glow up is learning to protect your peace. Boundaries are how you tell the world, “I value my time and energy.” Without them, it’s easy to feel burned out, resentful, or stuck in other people’s drama.

Recently, I had to set a hard boundary and cut off a toxic family member. It made things awkward for a bit, but I’m happier not having to deal with that energy anymore and proud that I stood up for myself. 🥂

Why boundaries matter:
Boundaries aren’t walls that shut people out — they’re lines that keep your energy safe. They’re how you say “yes” to what matters and “no” to what drains you.

Signs you need stronger boundaries:

• Feeling guilty for taking time for yourself
• Always saying yes to things you don’t want to do
• Feeling exhausted and resentful
• Struggling to carve out time for your own goals and rest

How to start setting boundaries:

• Tune in to what drains or energizes you.
• Practice saying no — start small!
• Communicate clearly: a simple “I’m not available for that right now” is enough.
• Stick with it. Some people might not love your new boundaries, but your mental glow up depends on it.

Boundaries might feel uncomfortable at first, but they’re worth it. They’re how you make space for the things (and people) that truly light you up and keep your sanity intact. 🧘‍♀️

5. Daily Habits to Boost Your Mental Glow Up

A mental glow up isn’t about a total life overhaul — it’s about creating small, consistent habits that support your well-being every day. Here are some of my favorite daily habits:

1️⃣ Start your morning with intention ☀️
Even a few minutes of journaling, deep breaths, or a short walk can help you feel grounded and focused.

2️⃣ Journal to check in with yourself ✍️
Clear your mind and process your feelings, even if it’s just a few quick notes.

3️⃣ Move your body in a way that feels good 💃🏾
Exercise doesn’t have to be intense — dancing around your room totally counts!

4️⃣ Dress well — when you look good, you feel good 👗✨
Put on something that makes you feel comfortable and confident.

5️⃣ Fuel yourself well 🥗
Food is fuel, not punishment. Eat in a way that supports your energy.

6️⃣ Unfollow accounts that drain you 🚫📱
Social media can inspire or exhaust you. Unfollow what doesn’t feel good.

7️⃣ Take away the opportunity to compare 🚫👀
Limit what triggers comparison — your mental glow up doesn’t need a highlight reel to compete with.

8️⃣ Cut off people who drain your energy ❌🧛‍♀️
Not everyone deserves a front-row seat in your life. Protect your peace.

9️⃣ Pick 2-3 healthy habits and track them 📝📊
Don’t try to do everything at once. Choose a few key habits and watch the momentum build.

🔟 Give yourself permission to rest 😴🛀
Rest isn’t lazy — it’s how you recharge. Feeling burnt out all the time is not a badge of honor!

These daily habits might seem small, but they’re powerful. They help you feel more in control, more at peace, and more like the person you’re meant to be.

When you’re working on your mental glow up, it’s easy to focus so much on goals and growth that you forget to actually enjoy yourself. But making time for the things that light you up and help you feel like yourself is essential, too.

Related Post: 15 Ways to Glow Up Mentally & Be Happier Than Ever

6. Make Time for What Feels Good

Why it matters:
You’re not a personal development robot. Yes, you’re trying to improve your life — but at the same time, your life shouldn’t just be about checking things off a list. That will only burn you out in the long run. Being a well-rounded person means making time just to do things for fun, without pressure.

Doing things that feel good — whether that’s painting, dancing, cooking, or even rewatching your favorite show — helps you recharge, spark creativity, and feel more balanced. It’s how you remind yourself that you’re here to live, not just hustle.

How to start:

• Pick one hobby or activity you’ve always wanted to try, or something you used to love but stopped making time for.
• Don’t worry about being “good” at it — the goal is to enjoy the process.
• Schedule it into your week. Treat it like any other important appointment.
• Choose something that lets you turn off your brain and just be in the moment, whether that’s doodling in a sketchbook or going for a walk.

Ideas to get you started:

• Painting or drawing
• Journaling or writing poetry
• Dancing around your room to your favorite playlist
• Gardening or taking care of houseplants
• Exploring new recipes or cooking for yourself
• Going for walks in nature
• Learning a new skill or language
• Playing music or singing
• Taking a class for fun — pottery, improv, you name it!

Making time for what feels good isn’t a waste — it’s fuel for your mind and soul. It’s how you keep your glow up sustainable and make sure you’re not just working on yourself — you’re actually living.

Resources For Your Mental Glow Up

Sometimes, you just need a little outside inspiration to keep you going. Podcasts and books can be like a pep talk in your ear or a friend sharing their secrets to feeling confident, calm, and unstoppable.

Here are some podcasts to add to your queue:

• 🎧 The Mindset Mentor by Rob Dial — Quick, powerful episodes that feel like a friend giving you a pep talk. Perfect for those mornings when you need a little push to believe in yourself.
• 🎧 On Purpose with Jay Shetty — Deep dives into everything from overcoming self-doubt to finding your purpose — all in a way that feels grounded and relatable.
• 🎧 The Mel Robbins Podcast — Mel’s no-nonsense advice is a game changer if you’re working on self-confidence and motivation.

Books that’ll give you “aha!” moments:

• 📚 The Mountain Is You by Brianna Wiest — All about turning self-sabotage into self-mastery. Seriously, it’s one of those books you’ll highlight like crazy.
• 📚 Atomic Habits by James Clear — A practical guide to making small changes that stick, perfect if you’re working on those daily habits for your glow up.
• 📚 Worthy by Jamie Kern Lima — A must-read if you’ve ever struggled to feel good enough. It’s real, honest, and packed with stories and tools to help you step into your power.

Self-improvement doesn’t have to be lonely. These resources can help you feel less alone and give you the tools you need to glow up mentally, one day at a time.

Conclusion

A mental glow up is about so much more than looking good on the outside — it’s about building a strong, healthy mindset that carries you through everything life throws your way. From shifting your fixed mindset to a growth mindset, to challenging your negative self-talk, to creating daily habits that nourish your soul, this journey is all about prioritizing your mental health and personal growth.

Remember: it’s not about perfection. It’s about creating small, sustainable habits and making time for what feels good, so you can show up for yourself every day. You deserve to feel calm, confident, and capable of handling whatever comes your way. So take a deep breath, give yourself some grace, and know you have the power to completely change your mindset.