How to Glow Up Mentally and Physically in 2022 – Best 18 Ways

Nowadays, glow up has become a popular trend for influencers and gurus. Having glowed up is an empowering transformation of who you are, and this will change your appearance or you may achieve your goals.

However, your glow up means whatever to you, but it is all about becoming the best versions of yourself and learning to practice self-care. Also, taking better care of your mental health and physical health, feeling confident and having positive attitudes towards your goals.

If you’re wondering what glow up mean and how to glow up with the best glow up ideas? Then you are in the right place.

So, here’s the ultimate guide about getting you a glow up, with 18 best ways on how to glow up physically and mentally.  

What Is a Glow Up?

A glow up is a physical, mental and emotional transformation for the better. It can be both natural or planned, as well as being gradual and permanent, or fast and temporary. This is as per the urban dictionary.

A glow up is an incredible transformation from the inside out, that can help you change with a stunning appearance and make you a more attractive person. This can happen in a day, weeks or months.

A glow up is all about spending time on yourself, working on making yourself a better person. It’s a complete transformation that makes more confidence, more attractive, and glower.

However, glow up can occur at any age and any time and can be planned. It doesn’t have any age limitations.

The Benefits of the glow up

Here are some of the benefits of the glow up.

  • Your will feel healthier and stronger in general
  • Increase natural energy
  • Learn more about yourself and your health
  • Develop new good habits
  • Will achieve your goals
  • Grow more confidence
  • Peace mind
  • Better mood
  • Better sleep
  • Feel and look healthier and prettier
  • Live healthier lifestyle
  • Increase your self-love
  • Improve your appearance and body shape

Most importantly you may increase your sense of confidence, that can come in a lot of forms.

18 Ways to Glow up Physically and Mentally

Here are 18 ways to glow up physically and mentally. So, each of our tips in this guide will help you fall more in love with yourself.

How to Glow up Physically

Here are a few things that you can do to grow up physically and become stronger and more confident than ever. Also remember, this is all about you feeling amazing and improving your overall appearance.

01. Drink Enough Water

The reason why you need to drink water is it keeps you healthy and energetic. The first way to glow up is to drink enough water. I know, you have probably heard this a lot of times, but this is true.

However, glowing up happens from the inside out, and water plays the main role and helps you to feel and look your best every day. You need enough water to function, if you start drinking more water you will feel so much better and healthy.

Staying hydrated helps your skin to get clear, healthier and prettier, also helps you to flush out bloat and helps you to lose those unnecessary pounds from your body.

02. Start Eating More Fruits and Veggies

This is another way to glow up, start incorporating more veggies and fruits in your diet. What you eat can make a huge difference to your glow up.  

Eating 5-9 servings of vegetables and fruits per day, and also incorporating whole-grains, healthy fats and lean protein. This can make you feel better and make your skin glow up because you’re getting enough vitamins.

03. Get Some Exercises

The great way to glow up is to get some exercises every day if you’re not already. Regular exercises will keep you healthy, it also helps you to look and feel your best, in both your mind and body.

Exercising regularly will boost your energy, make you feel confident every time and improve your mood. 

Find a type of exercise that you enjoy while doing it like running, yoga or swimming and try to exercise 4 to 5 times a week. Also, take advice from trainers or health professionals. 

04. Get More Sleep

This is a very important and easy way to glow up, you have to get full hours of sleep (7 to 8 hours) . You need enough sleep for a healthy life and a healthier body.

Getting 7 to 8 hours sleep at night can help your body to rest, recover and recharge.

05. Work on to Improving Good Posture

Try to improve your posture, this is another way to be healthier by supporting healthier joints and bones.

Your body posture can make a huge difference in your overall appearance. So, try to keep your shoulder back, your back straight and your arms by your sides.

Having good body posture can improve your confidence, and if you’re experiencing any pain or have trouble maintaining good body posture, then visit a doctor or professional adviser.

06. Start a Good Skincare Routine

Start a Good Skincare Routine to glow up to glow up

Follow a good skincare routine to help your skin glow. Your skin is one of the first things that people notice about you. Also, having glowing and healthier skin will help your transformation shine.

Wash your face with water twice or three times a day and use moisturizer, and exfoliate once or twice a week. Also, remove makeup each night before you go to sleep so you may wake up with smooth and fresh skin.

07. Reduce Intake of Junk Food

Try to reduce your intake of junk food because this can make you feel bad, bloating and this is not the way to live a healthier life.

Junk food includes more saturated fats, and these fats can increase bad body fat and you will not feel better and healthier. So, avoid any junk food and eat more fruits and vegetables.

08. Experiment with Makeup

It is important to experiment with makeup and see how it makes you look. Experimenting with new makeup can make a huge difference to your overall appearance, and also try to use good products.

There are a number of makeup tutorials available online, use these makeup tutorials to your advantage and try different looks or learn about new makeup products.

Make sure to remove makeup each night if you use makeup regularly, and always moisturize your skin for a glowing look.

09. Try New Hairstyles

Try new hairstyles and see which hairstyle is looking great on you. There are plenty of pictures online for your inspiration and print out the pictures to take along with you to the salon. Explain to your hairstylist about the look that you’re going for and also listen to their advice about your desired hairstyle.

Getting a new hairstyle can easily and quickly change your appearance. Also, try a certain color on your hair, that can make you feel better about yourself.

How to Glow Up Mentally

How to Glow Up Mentally

Here are some tips that can help you to glow up mentally, try to incorporate these tips in your life and make yourself the next version person.

01. Meditate Every Day

Meditation is one of the best ways to glow up mentally and physically. When you meditate every day, you may reduce your overall anxiety, make you more mindful, peaceful and less stressed.

Meditating daily can help you perform better at work, increase your focus and attention, and improve your ability to multitask which gives you a huge productivity boost.

Doing meditation is like a skill that you have to work on, start meditating for 5 to 7 minutes and work your way up.

02. Do the Things That You Love

You can do the things that you love doing, I know that it is hard to find time for that.

Start spending a little time doing the things that you love, like watching Tv, Netflix, or spending time with family or loved one. 

03. Say Positive Affirmations

Say positive affirmations every day that will help you to build your self-esteem. Learning to believe in yourself is a huge part of your glow up. Basically, affirmations are positive statements that you say, and if you say something positive about yourself, you will slowly start to believe it.

Here are some positive affirmations includes:

  • I am capable of achieving my goals
  • I deserve to be happy
  • I am an intelligent and hard-working person

04. Surround Yourself with Positive People

Surround yourself with positive people that support you. If you want to be happier in your life, then you need to cut off the negativity in your life. Whether that’s bad habits, negative people or even your work that hate doing it.

Start surrounding positive people, and replacing negative things with positive things like good habits or positive people. Meet new people and try making new friends, so you will get many positive people that will give you good thoughts and knowledge.

05. Work on Your Skills

Try to work on your skills or is there something you have always wanted to work on, but you feel like you never have time to start, then this is the best time to start.

Start improving your skills, glow up is all about improving yourself or transforming yourself to the next versions, which means also improving your skills.

06. Try to Use Positive Self-Talk

Try to Use Positive Self-Talk

Glowing up is all about becoming your next version and having the confidence to shine and to be the best yourself. Use positive self-talk to bring your confidence or bring yourself up instead of down.

You can also challenge negative thoughts yourself, and practice being assertive in your daily life. This can help you to surround yourself with confidence and positive people.

07. Set Goals for Yourself

Set achievable goals in your life and start challenging yourself to accomplish them. The goals may be financial, personal goals, or your career goals that you wanted to achieve.

Pull out the planner and start writing a list of your goals, that could be weekly goals, monthly goals, and yearly goals to keep yourself on track.

Remember, your goals can be big or small as you like. If your goals are realistic about how you will achieve them and celebrate your successes, that is all that matters more.

08. First Figure out Who You are

There is so much in this world that influences us, but it’s very hard to know who we are. Some people change their personality based on a movie they watch or a book they read.

It is very important to know who you are without being influenced by your favorite actor, your friend and family member. The best way to know who you are is just to experiment with yourself and see what you like and you don’t like. So, keep experimenting and learning new things about yourself. 

FAQs on Glow Up

  • How Do You Know If You Had a Glow Up?

    01. The people start talking about your positivity
    02. People start telling you about of the old you
    03. People agree with you no matter what it is
    04. People start compliment on your physical traits
    05. Friends start making you the leader

  • Is it Too Late to Glow Up?

    The short answer is NO, it’s never too late for you to glow up. Typically, you can glow up at any age. Flowing up is a lifelong process of becoming your best version of yourself and that doesn’t even have to be beauty and looking cool.


The ultimate goal of glowing up is all about being yourself and how you feel. In short, the whole process of how to glow up starts with loving yourself, your health, your mind, taking special care of yourself and being extremely confident.

How to glow up from inside, there’s no way clothes, makeup, and your outer appearance can help you glow up. So, try to live a healthier life in the best way that possible.

How to glow up is not all about gaining or losing weight and clearing up your skin or improving your skin color. It’s all about your confidence and mental health.

Hopefully, you like these 18 ways to glow you physically and mentally, if you have any questions and suggestions put them in the comment box below.  

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