GB10: Midlife Self-Care That Actually Works (Even If You Only Have 5 Minutes)

In this quick Glow Bite, we’re flipping the script on self-care. If you’ve ever felt like you don’t have time, energy, or permission to care for yourself, this episode is your gentle reminder that even five minutes can make a difference.

✨ Alicia and Nicole share their go-to five-minute self-care rituals that help reset your energy, mood, and mindset—without guilt or overwhelm.

This isn’t about face masks and spa days (though those are great). It’s about the small, intentional moments that reconnect you to you—especially in midlife when your body, mind, and heart need more care than ever.

00:00 Introduction to the Five Minute Glow Up
00:12 Why Self-Care Matters
00:38 Five Minute Glow Up Rituals
00:46 Morning Rituals for a Fresh Start
01:16 Midday and Evening Rituals
01:52 Mindfulness and Movement
02:18 Self-Compassion and Reflection
02:43 Self Care Poem
03:32 Closing Remarks and Call to Action

📌 Resources:
📥 Free Daily Glow Rituals Guide → https://stan.store/thedailyglowlife/p/daily-glow-rituals-guide
🧘‍♀️ Radiant Rest Yoga Nidra Sessions → https://stan.store/thedailyglowlife/p/radiant-rest-yoga-nidra-sessions

Transcript

Alicia : 0:00

Hey there. Welcome to today's glow bite. I'm Alicia.

Nicole: 0:03

and I'm Nicole. And today we're talking about the five minute glow up because sometimes five minutes is all you have. And guess what? That's enough.

Alicia : 0:12

You know, we hear this so often, I don't have time for self care, and it's true. Most women in midlife are busy and exhausted and totally maxed out, but the truth is you don't need an hour to care for yourself. All you need is intention.

Nicole: 0:26

Exactly a tiny ritual done consistently can shift your mood, regulate your nervous system, and remind you that you're not just here to serve everyone else. You matter too. So here are a few of our favorite five minute glow up rituals. These are realistic, doable, and supportive in all the right ways. Step outside and soak in the morning light. It helps reset your circadian rhythm and calm your stress response.

Alicia : 0:54

Put minerals in your water. This hydrates you on a cellular level and helps with energy.

Nicole: 0:59

Do five minutes of breath work or meditation, or a gratitude practice while your coffee brews. Literally shifts your nervous system into rest and digest.

Alicia : 1:09

Add essential oils to your diffuser and put on your workout outfit. The scent gives you a little boost of motivation.

Nicole: 1:16

Stretch or move your body gently before bed, even a few cat cows or legs up the wall can help you unwind.

Alicia : 1:23

Do five minutes of dry brushing before you hop in the shower. This helps boost lymphatic flow, immunity, and exfoliates your skin for a little glow. Plus, it's super invigorating.

Nicole: 1:34

Do a five minute journaling practice. Maybe it's gratitude journaling or journaling about all the things that bring you joy, and then choosing one to work into your day, even just a few minutes of journaling can be powerful.

Alicia : 1:46

Take five intentional minutes to pick out an outfit for the day that'll make you feel amazing.

Nicole: 1:52

Sip your coffee or tea without multitasking. No phone, no to-do list, just you, your drink, and a deep breath. It's mini mindfulness that changes your entire morning tone.

Alicia : 2:04

Put on a playlist and stretch or dance. Five minutes of movement, however you wanna do it, gets your blood flowing and can boost mood, clarity, and circulation.

Nicole: 2:14

Write something kind about yourself or that you like about yourself and stick it on your mirror. Midlife is full of shifts. Speak to yourself with compassion. It might feel small or even strange, but it's powerful medicine for your self image.

Alicia : 2:28

It is not about doing more. It's about doing something that makes you feel good.

Nicole: 2:32

So we wanna end today's glow bite with a reflection, a poem that Alicia found that just says it all. Let it be a reminder that your glow doesn't come from doing more. It comes from honoring your needs, take care of you not in the way the world tells you to. Not just face masks and spa days, but in the way that heals you from the inside out. Fill your own cup, not so you can pour endlessly into others. But so you can know what it feels like to be full, to be so whole, so overflowing with love, that when people come close, they don't take from you. They simply bask in your light. Let them fall in love with the way you shine. Not because you give them all of you, but because you have finally given yourself everything you need. Author, unknown, even five minutes of self-care is enough to start filling your cup again.

Alicia : 3:28

Start where you are, and make one small shift and then keep going. Thanks so much for joining us today. Make sure to share this episode with a friend that could use a little self-care reminder.

Nicole: 3:38

And if you have a quick second, we'd be so grateful if you would rate or review our podcast on whatever app you're tuning in on. Thanks so much. We'll see you next time.