How To Have A Glow Up Physically & Mentally

A glow-up is a process meant to transform you physically, mentally, and emotionally into a better version of who you already are.

If you’ve been asking yourself, “How Can I Have a Glow Up?” then keep reading to find out different ways to improve yourself.

How To Have A Glow Up

A glow-up is an empowering change in who you are. It could mean changes that occur when growing up through puberty, changing your physical appearance, starting an exercise regimen, or reaching your personal objectives.

A glow-up challenge can focus on something other than changes in your physical appearance. You can glow up by changing your lifestyle and adopting new ways of doing things.

Whatever your glowing transformation is for you, it’s all about becoming the best you and practicing self-care and acceptance.

By eating a healthy diet, exercising regularly, and taking care of your skin, you can look after your body from the inside out. Make sure you surround yourself with positive people and practice being confident to feel that glow!

With a little effort and determination, you can achieve any glow-up you choose.

How To Glow Up Physically

Most people will be aware of the physical glow-up challenges where you see two photos of someone taken some time apart. In the second photo, they will look significantly better. They could look prettier, have better skin, wear better clothes, and have lost weight or gain muscles. 

Let’s look at ways that these teens might have managed such a transformation.

Basic Glow Up

Although many teens will have the basics sorted when it comes to hygiene, like showing and washing their face, focusing on basic hygiene is a good starting point. For those that could use a refresher, here are the basic hygiene elements that you should cover.

•  Skincare routine

Take care of your skin by starting a skincare routine using quality products. Always wash your face twice, in the morning and evening. You can use a face mask 2-3 times a week and eye pads and eye cream for your eyes. While still in the eye area, you can shape your eyebrows or brush them to look neater.

• Moisturize

After a shower, always moisturize your body with body creams and lotions. 

• Eat a balanced diet

What you consume daily contributes to how you look physically. You are what you eat. Focus on eating a more balanced diet. Consume more vegetables, fruits, and healthy snacks and reduce or avoid junk food intake. If you want to lose weight, you will need to eat fewer calories than you burn. If you want to gain muscle, you will need to eat more protein with your workouts. 

• Vitamins

The use of dietary supplements doesn’t replace eating a healthy diet. However, if you’re eating a lot of junk food, it may help make up for the nutritional deficiencies caused by eating the wrong foods.

The most important vitamins for teens are Vitamins A, B, C, D, E, and K, as well as minerals such as Calcium, Iron, Zinc, and Magnesium.

• Hydrate

Plain water is great for your body. When you consume enough water, you are quenching your thirst and hydrating your skin, giving it that natural glow. You should drink at least eight glasses of water per day.

Transitional Glow Up

Once you’ve covered the basics, you can move on to more advanced tips.

• Exfoliate

Exfoliate your skin and face at least once a week. This will get rid of dead skin cells and make your skin glow. Don’t forget to moisturize afterward.

• Spray Tan

Looking tanned will add a healthy glow to your skin. You can choose to have a spray tan or DIY a self-tan at home. 

• Smell good

Use deodorants. When purchasing these personal care items, go for natural items that don’t have harmful chemicals and ingredients like aluminum. Have a look at the Best Natural Deodorants For Kids And Teens.

• Hair care and maintenance

You can use a hair treatment at home to add extra gloss or even go for a whole new look with a new haircut or color. Have your hair trimmed or styled if you prefer it longer.

• Wear nice clothes

Nothing speaks physical glow-up like a new outfit. Identify a style that suits you and look online for inspiration. Get new quality clothes if you can, but if you can’t, work with what you already have. Check out these Budget Friendly Clothing Websites for Teenage girls. 

• Make-up

Doing your make-up can help towards looking good physically. Glowing skin is a wonderful addition to any glow-up. Don’t go overboard, but look fresh and natural while enhancing your features.

Advanced Glow Up

Lastly, there are several tips that may take your glow up to the next level.

• Professional skincare

Some teens might need professional skincare treatments and products to help clear their skin. You might need a facial peel or prescription treatments for acne.

• Braces and Glasses

Some teens might have their braces removed or swap their glasses for contact lenses. These seemingly small changes can have a huge impact on how you look. 

• Weight training

Although I’ve mentioned exercise as part of your everyday routine, some teenagers choose to start a more serious weight training regime. Both boys and girls can lose weight and gain muscle using weights and transform their bodies.

• Get a new hairstyle

Changing your hairstyle has a big impact on how you look. You can change the color or even go for a completely different cut. Have a look at these Cool Hairstyles For Teenage Girls for inspiration.

• Focus Inwards

Instead of only looking at the physical side of yourself, you may want to look at how you can glow up mentally as well. You can read more about this below.

How To Glow Up Without Skincare

You can look good and have a radiant complexion without skincare by following a healthy lifestyle. Here are some tips to incorporate:

• Be confident

On a glow-up journey that doesn’t include skincare, you can start by loving yourself and having confidence. It might take some time and practice to get to a point where you are fully confident, but you can always act confident even when you are not until it eventually becomes a habit.

• Cut out sugar

Reduce sugar intake and eventually to the point where you barely consume it, but if you consider yourself a sweet tooth, you can use honey or other sweeteners. 

• Avoid smoking and alcohol

Alcohol and smoking do not positively contribute to a glow, as they dry out your skin. It would be best to avoid them.

• Have fun and stay happy

Look for fun activities you can participate in. Make yourself a priority and choose yourself first. Find ways to stay joyful and be happier even when times seem hard. 

• Wear comfortable clothes

Per your style and preference, wear clothes that make you feel comfortable and confident. You can upgrade your wardrobe by buying new clothes for an even greater outer appearance.

• Develop a workout routine

When you exercise, you become energized, and if you are consistent, you will start seeing the benefits of the workout, one of them being a glow-up. Exercise at least 30 minutes per day or opt for a dance workout which would be more fun. Exercise helps manage stress, anxiety, and depression.

• Cut Out Junk Food

Greasy fast food is filled with sugar, salt, and bad fats, which are terrible for your skin. Rather eat more fruit and vegetables and drink plenty of water. 

• Wear sunscreen

Besides drinking enough water, sunscreen is the number one tip for improving your skin tone. 

• Treat yourself to something nice

Prioritize your joy and happiness by getting yourself something nice meant for you. You can also make something for yourself, like a necklace or bracelet. This thing should make you feel nice when you look at it. Happiness gives you a glow-up.

How To Glow Up Mentally

Although many people think of the difference in physical appearance when talking about a Glow Up, improving your overall mental outlook on life is also a huge part of feeling better about yourself. 

There are several ways that you can work on yourself mentally and improve how you feel and come across to others. 

• Meditate 

Before you get started for the day, set aside at least 15 minutes every day to meditate. It will give you a much clearer perspective and start your day. You can also chant positive affirmations or read a verse from the Bible after you are done with the meditation.

• Stay offline

Choose one day per week when you stay offline. If this is impossible, you can start by limiting your screen time and social media intake for a mental glow free from all the “chaos” and content overload found online.

• Journal

Develop a habit of writing down your thoughts every day. While at it, you can start a gratitude journal. Write in it in the morning and evening. In no time, you will start noticing your mind becomes calmer and not overwhelmed when you put down your thoughts on paper. Have a look at some of the things to be grateful for.

• Keep your surroundings clean and organized

It is often said that the state of your surroundings significantly impacts your mental health; a disorganized space contributes to a chaotic mental state. Always try and arrange where you spend a considerable amount of your time.

• Have a self-care day

Set aside one day where you take care of yourself. Get your hair done or shaved, and have a mani-pedi. Treat yourself to a nice massage or have an easy slow day where you relax and recharge. A self-care day helps you slow down and take a breather, giving you physical and mental rest.

• Do yoga 

You can incorporate yoga into your days for around 30 minutes. Pilates can work as well, or you can walk for 15 -20 minutes daily or stretch for 20 – 30 minutes and get a much-needed mental glow.

• Go to bed early

Ensure you get enough rest both physically and mentally by going to sleep at a reasonable time. When you wake up in the morning, make sure you make your bed and let it be one of the tasks you tick off your to-do list.

• Evaluate your relationships

Remove and avoid negative people and focus on spending some free time with family, good friends, and positive people. Protect your energy and have good vibes by practicing positive statements, which contributes to a more positive mindset.

Get some great tips on how to Glow Up mentally & physically in the video below:

What Is A Glowing Up Challenge?

A glowing-up challenge is a concept of committing to transforming yourself. You identify aspects of life you feel need to be changed to contribute to your becoming better. You devise a plan and goals and then set out to accomplish them.

How To Have A Glow Up In A Week

• Plan ahead

Have a planner and make plans for the week with daily goals. Update your calendar with everything you’d like to do, and then tick them off as you get them done. Accomplishing tasks on your to-do list will make you feel motivated and happy.

• Hygiene

Improving your overall hygiene is an essential step to looking healthy. Take a shower daily, and exfoliate your body. Always moisturize your skin after the shower. It helps to smell good, so using a good deodorant or fragrance helps boost your confidence and influences how others perceive you. 

• Skincare

Wash your face every morning and night and get a skincare routine that works for you with the right beauty products. Exfoliate and moisturize your skin. If done consistently, you will start noticing changes in your outward appearance and skin. Have a spray tan for that extra healthy glow. 

• Nail care

A manicure and pedicure will make your hands and feet look clean and healthy. You can have fun and show your personality with some fun nail colors or designs. If you can’t afford to go to a salon, you can DIY your nails at home. Even if you don’t use nail polish, at least ensure that your nails are clean and trimmed neatly. 

• Oral care

Brush your teeth every single day without fail. Brush in the morning when you wake up and before going to bed to reduce cavities, toothaches, and bad breath. You can also whiten your teeth for a more improved look. Don’t forget to scrub and moisturize your lips while you’re at it.

• Hair care

Changing your haircut or color will greatly impact your physical appearance. Therefore, if you want a quick glo-up, choosing a new haircut is a great idea. 

• Track your water intake

Hydrate as much as you can by drinking water. Drink at least 8 cups of water or more if you can. Avoid alcoholic drinks and instead of coffee, take tea, preferably green tea, to gain from its numerous health benefits.

• Drink green tea 

Green tea has numerous health benefits, such as promoting weight loss and helping maintain the skin. You can drink it 2-3 times daily to help clear your skin.

• Get enough sleep

Aim to get at least 6-8 hours of sleep every night. Skin tends to show the side effects of lacking enough sleep. To repair itself, you need to be well-rested to avoid feeling fatigued. 

• Exercise at least 3 times a week

Workouts contribute significantly to the glow-up process. The exercises can be geared toward something other than weight loss; you can exercise to gain muscles or tone your body. High-intensity workouts are quick and easy to fit into your busy schedule.

• Stay away from unhealthy food

Avoid or reduce your intake of junk and unhealthy food. Try to eat clean, and include more vegetables and fruits in your meals. Instead of sodas and unhealthy snacks, drink green juices and smoothies from fruits and eat healthier snacks like unsalted nuts and crackers.

• Avoid eating after 9:00 pm

Have your dinner early and control the portions by eating a smaller dinner. Don’t starve yourself during the day, eat a reasonable portion for breakfast and lunch, and remember to include more healthy options.

Watch 8 beauty hacks on how to glow up in 7 days in the video below:

How To Glow Up Overnight

• Create a night routine

A night routine will help you relax and unwind. It can include turning off unnecessary phone notifications, lighting scented candles, and reading a book.

• Do your skincare before you sleep

Even when you are exhausted and don’t feel like it, if you want an overnight glow-up, you should always wash your face before going to sleep. Try to get into all four basic skincare steps: cleaning, exfoliating, hydrating, and moisturizing for an instant glow.

• Body Scrub

Before going to bed, spend some time washing and exfoliating your body. You should shave or wax and then moisturize afterward. Be sure to focus on your feet and heels as well.

• Self-tan

Looking tanned definitely adds an overall glow to your skin. You can choose to have a spray tan or use a self-tanner at home. There are many options to choose from, so chat with your friends or watch some reviews online and try them at home. 

• Nails

Check your nails. Even if you don’t have time for a full Mani or Pedi, make sure that they’re clean and neatly trimmed and filed. 

• Hair Treatment

Wash and treat your hair for a more glowing look the next day. There are many hair treatments and hair glow products out there. Enjoy spending some time pampering your hair. Dry and style it before going to bed so that you’re ready to go the following day. 

•  Give your lips some attention

Focus on the lips as well; scrub them using an easy DIY scrub made of sugar and coconut oil, leaving them smooth and moisturized. You can also apply a great hydrating lip balm to moisturize some more or use vaseline.

• Apply coconut oil to your lashes and eyebrows 

After the skincare routine at night, apply coconut oil to your brows and lashes before you sleep. It will make them healthy and shiny and can even help them grow faster and fuller if done every night. 

• Improve your body posture

Stand up straight and work on good posture, automatically making you more attractive and radiating confidence.

• Plan your outfit

Before going to sleep, plan what you want to wear the next day. Choose something cute and comfortable that will make you feel good about yourself. 

•  Listen to a podcast

Lean towards podcasts that have inspiring and uplifting content that help you relax and unwind. The podcast idea is to get you into a restful space before you get settled for the night.

•  Journal

Do a recap of your day by writing down your thoughts and feelings. Sit and listen to your feelings, and include some breathing exercises to help you relax. After you are done, ensure you get an early night and are well-rested and ready for the following day.

• Get enough sleep

Getting enough sleep is one of the most important tactics you can use to look and feel better the next day. 

• Make-up

If you enjoy wearing make-up, you should set aside time to apply your favorite look in the morning. Make-up doesn’t have to be showy; a natural look is often the most beautiful. Opt for glowing skin rather than glam.

• Practice Self Affirmation

Before leaving the house, choose some positive self-affirmations to repeat to yourself. Combine this with a few minutes of meditation, and you’ll be ready to face the day. 

You don’t need to do every step on this list, but choose those you feel you’d like to include in your overnight glow-up. You can transform yourself by simply feeling good about yourself physically and mentally. 

How To Glow Up Over The Summer

Many teens look for ways how to have a Summer Glow-up. It’s a great feeling returning to school looking and feeling refreshed and better than the previous year. Below you’ll find some practical tips on what you can do to Glow Up over the summer.

• Practice good hygiene

Everyone knows how hot and humid it gets during summer; to get rid of body odor and feel refreshed, shower every day and wear perfumes and deodorants to minimize sweating and limit the smell of sweat.

• Skincare

Even though you should use sunscreen on all days, you should use it without fail during summer to give your skin a protective barrier against UV rays. Skin tends to dry during summer; moisturize your entire body and hydrate it with a moisture-locking cream or lotion.

• Buy swimsuits

Summer means you get to spend a lot of time at the beach or swimming pools. Get ready for this by buying lovely and great-looking swimsuits to match the sunny weather conditions.

• Drink water

During summer, you sweat a lot and get dehydrated fast. To replenish and rehydrate yourself and your skin, drink more water than you usually do. At this point, more than eight glasses are recommended. Dehydration causes fatigue and does not work well for your skin; avoid this by drinking plenty of water.

• Take care of your nails

If you prefer short nails, cut and trim them and add a little color by painting them. Have a manicure and pedicure, even if at home, to maintain your nails.

• Brush teeth

Teeth should be brushed at least twice a day, morning and evening; if circumstances allow, you can do it three times. If your teeth are not as white as you’d want them to be and make you feel somewhat uncomfortable, you can whiten them using whitening strips.

• Change bedsheets

Due to the summer heat, you will find that you will sweat more than on other days, even when sleeping. Change your bedding and bedsheets 2-3 times every week. Clean beddings keep your skin healthy and free from infections.

• Do a media detox

Limit the amount you spend on social media to as much as it might be tempting to do so. Spend more time outside enjoying the summer and get some vitamin D. Summer is a perfect time to schedule a workout for the outdoors.

• Exercise

Any type of exercise is excellent, especially during the summer when you exercise outside. Whether you’re into outdoor sports like cycling, beach volleyball, or hiking, there are plenty of ways to exercise during Summer and get fit and healthy. 

• Do something exciting

Becoming a better version of yourself is not just about looking good. It can also be about being a more interesting person. There are many fun things that teens can do over the summer. Have a look at our Bucket List for Teenagers and pick a few that you’d like to tick off.

How To Have A Glow Up For Guys

• Workout

Identify a purpose and an end goal for starting an exercise routine. Before you start seeing the results, you will start feeling better emotionally and mentally. You might enjoy reading: What Is The Average Bench Press For A 16 Year Old?

• Skincare routine 

Skincare routines are not only meant for girls; even guys can adapt them for a healthy glow-up. Identify the right skincare products and a routine that works for you and stick to it to get full benefits and healthy skin. Check out our Top 3 Best Face Wash for Teen Boys. 

• Choose a good deodorant

Smelling good will help you feel confident, and girls love a great-smelling guy.

• Be confident

Believe in yourself and remain positive. Learn how to love yourself and speak to yourself positively to boost your confidence.

• Study

Don’t skip class, and when in class, stay focused and pay attention in school. Work hard on your studies as well as your extra-curricula activities. Being intelligent and active in sports plays a significant role in your glow-up.

• Reduce junk food

It would be best to avoid consuming as much junk food as possible. Consider incorporating and eating more healthy foods and snacks. Unhealthy foods have a negative impact on you physically, which in turn affects your mental and emotional state. 

• Outfits 

Identify your style and build a capsule wardrobe, then add more pieces from time to time. When buying new clothes, choose quality clothes you can wear in more than one way and for different occasions, not necessarily designer clothes.

• Focus on your mental health

Take a break and rest whenever you feel exhausted. Cut off toxic people if you feel that being around them affects you in a negative way. For your emotional health, do what makes you happy and mentally relaxes you.

Teenage Glow-Up List

• Don’t worry too much

Try and overthink less; you are still young and have time to figure many things out. Trust the process, focus on school, participate in extra curricula activities and spend time with good friends and family.

• Set goals 

Make a list with realistic goals and get yourself organized. Your list can include yearly goals or short-term goals such as getting better grades in school, reading more books, take advantage of good opportunities without fear.

• Love yourself

Know your worth and avoid anyone who discourages you and makes you question your worth. Trust your gut and do what matters to you. Work on your confidence and self-esteem.

• Exercise

Exercise comes up in every list as it is probably the most important aspect of any glow-up routine. Adding any type of physical activity to your list will have a positive outcome not only on your physical shape but also on your mental health and overall happiness. Don’t limit yourself to weight training or cardio only. Join friends on the beach for volleyball, go hiking or cycling with friends, or dance in your bedroom. 

• Reduce phone use

Do a media detox after a while. You might discover some hidden talents once you get off your gadgets. Spend time outdoors without your devices, even if for 10 minutes. Time offline helps you focus on things other than everything happening in the metaverse.

• Rest when tired

Take breaks to relax and unwind when you feel exhausted. Go to bed early; you will not be sleepy and wake up well-rested with a rejuvenated body and mind. Set the alarm for the next day.

• Avoid toxicity

Remove anything or anybody that is toxic. Take care of your mental health and practice daily affirmations and meditation to help center your thoughts and emotions.

Glow Up Before And After

Once you know and reach a point where you decide to glow up, you identify areas you want to work on and get started. Stay committed and remain consistent throughout the process; you will eventually notice a massive change before and after.

Beautiful transformation

An incredible transformation is possible if you stay committed and trust the process. Before the results become prominent and apparent, remain confident and keep working on your mental well-being.

From geek to glow

It’s incredible how prescription glasses and braces make someone look different. Through the years, you can look for different hairstyles that suit the shape of your face and opt for contact lenses if you can’t see with your glasses.

After puberty glow-up

The puberty period can be confusing and frustrating for most; like with most stuff in life, it will eventually reach its peak and balance out, giving way to a phase of change.

Total transformation

Most people have to deal with acne and issues with their skin at some point in their lives, but with the right skincare products, it eventually clears up, and they get smooth skin. Hair frames the face; if you’re feeling bold, add a bit of hair dye and remember always to smile no matter what.

Anyone can glow-up

Everyone can change who they are. No one has been boxed to stay and look a certain way for the rest of their lives. Once you decide to change, no one can stop you from getting a major glow.

Don’t judge anybody

Just as you are struggling with the transition and changes, so are your age mates, be nice and be less judgemental of how someone looks. Looks are only but just temporary how you treat someone stays with them.

Glow-up challenge

If you need a confidence boost and want to feel better about yourself mentally, physically, and emotionally, commit to a glow-up challenge and enjoy the fruits of your labor. Check out Zac Efron’s epic transformation Glow Up below.

Be nice

Everyone looks forward to getting out of their life’s hormonal stage when they become beautiful physically and emotionally. During this time, be nice, don’t be mean.

Related Glo Up Questions

What does it mean to glow up?

A glow-up means changing and becoming a better version of yourself. When you embark on glow-up goals, you will be working towards becoming healthier, more confident, and better looking.

Some people view a glo up purely on how you look on the outside. You’ve probably seen Before and After photos of people who’ve had an incredible transformation from frumpy to gorgeous. 

Others have shown how they’ve improved their skin or are now proud of their scars and feel confident not to have to hide behind make-up. 

Many teens enjoy looking back on when they first started puberty to how they look now. 

Whether a Glo Up is physical, mental, or a combination of both, it can take months or even years to show a complete transformation. 

What age do you normally glow up?

You usually glow up after you get to 16-18 years. Most people will have a natural form of glowing up as they grow out of puberty. At this point, you will have gone through puberty and experienced the changes that come with it. You will find and identify your definitive style as the years go by.

However, anyone can use these tips to improve their physical appearance and become healthier mentally and physically. 

You can change your make-up, hair, and clothes, but the bottom line is that a healthy lifestyle will lead to a healthy body and mind. 

Does a glow-up come naturally?

Even though you can work on your physical appearance at any age, with puberty, your body undergoes changes that have to run their course and will eventually balance out. 

You can adopt healthy habits that will guide you in how to glow up naturally and eventually lead to a glow-up to help with the changes and make you feel better and more confident.

For a lucky few, genetics will help them glow up naturally faster than others. For everyone else, there are ways to make you feel better about yourself, be more confident, and ensure that you’re the best version of yourself by practicing good hygiene and taking pride in how you dress and look. 

How long does a glow-up take?

A person can have a glow-up overnight if they are only focusing on their appearance.

You can participate in a 7-day challenge, where you’ll start incorporating more health and mental aspects.

A 30-day challenge will have a more holistic overall change and most likely lead to a more permanent improvement in your body and mind. 

Consistency is also crucial. It also depends on your goals and what aspects of life you want to work on. For something like skincare, you need to commit to it for at least six months to start noticing changes; the same applies to workouts.