We’ve all heard the old adage, “You are what you eat.” While that’s partially true, your overall health and wellness are affected by so much more than just your diet. As a female who suffered from an eating disorder for 5+ years in my early twenties, I can personally attest that your mood, sleep, and activity are equally important contributors to your well being. In fact, a lack of sleep alone, without any other contributing factors, can provoke a slew of other issues, both psychological and physical. I’m not an expert, although I’ve consulted with dozens of them throughout my recovery, but I do know what worked for me. If you’re feeling like you just need a holistic life cleanse to purge yourself of blah-ness, I challenge you to follow these ten rules for the next seven days.

A good night’s sleep makes everything better, and there’s no better way to optimize your inner and outer beauty than with quality ZZZs. There are steps you can take, known as “sleep hygiene,” to set yourself up for a better night’s sleep. For example, I drink chamomile tea and take vitafusion™ Beauty Sleep gummies every night. They support sleep and sleep cycle regulation with 3 mg of Melatonin, plus Vitamin D to support bone, teeth, muscle, and immune health.* For a full list of tips for enhancing your sleep hygiene, check out some easily-applicable expert advice from the National Sleep Foundation here.

For just one week, limit yourself to one cup of coffee a day, which will help you get to bed earlier, and drink as much water as you can. According to WebMD, the benefits of drinking water are six-fold: drinking water helps maintain the balance of body fluids, can help control calories, helps energize muscles, keeps skin looking good, helps your kidneys, and helps maintain normal bowel function. If you’re unsure how much is enough, try pre-filling your 8 glasses of water each day and keeping water bottles cold in your fridge.

For ten minutes each day, set aside time, preferably in the morning, to Zen out and meditate. Close your eyes, take 10 deep breaths, and imagine something relaxing. If you’re not a fan of “meditation,” just find a secluded spot, relax, and visualize things working out. You’ll be amazed at how peaceful you’ll feel, and your new and improved relaxed expression will become an instant makeover. If you’re like me, you’ll have trouble sitting still at first, so I gave vitafusion™ Relaxed Mood a try. One serving of these naturally flavored gummies provides 200 mg L-Theanine to help you keep a calm mood and to support your relaxation.* In addition, each serving provides 1.5 mg of Zinc and is gluten free.

Not to sound like a Hallmark card, but feeling great on the inside is just as important as looking fabulous on the outside. Instead of searching for validation from others, recognize that the most important relationship you can develop is with yourself. The mind is a crazy thing, and even if you don’t believe it, just try this simple exercise every day for one week. No matter how long it may take you to come up with them, say five nice true things to yourself in the mirror every morning. I still do this daily, and your positive affirmations can be anything from “you’re a kind person” to “you are worthy of love.” If speaking to yourself directly is too awkward, write down 5-10 things that you are proud of and stick the list in your wallet to pull out to remind yourself that you’re awesome sporadically.

It’s no secret that playing with screens before bed can mess with your sleep, but this challenge is more about self-restraint. Get up, move around, and disconnect from false cyber reality. I’m not going to challenge you to two-a-day workouts, although I’m totally on board if you want to add that to the rules, but I suggest heading outside for a walk in the park, a quick run, or even journaling outdoors for at least an hour. Not only will it amp up your Vitamin D intake, but connecting with nature is known to increase brain functionality. Taking a carefree outdoor stroll can also increase creativity. Research published in the Journal of Experimental Psychology found that walking increases creative production. And while walking anywhere, regardless of location or distance, can prompt creativity, researchers found that the actual act of spending time outside also influences novelty.

Although cooking your own meals can be timely, commit to eating in for an entire week. Not only will you save money, but you’ll instantly become more aware of what exactly you’re putting in your body. It’s commonly known that people who cook at home tend to consume fewer calories, fewer carbohydrates, less sugar, and less fat than those who cook less or don’t cook at all. If you’re domestically challenged like me, you can try out a meal prep service like Blue Apron, Hello Fresh, Peach Dish, or Plated to make this particular challenge a bit more manageable (and edible).

I’ve never been a huge fan of ingesting bulky pills, so now I take vitafusion™ gummy vitamins. They’re a delicious and conveniently water-free alternative to hard-to-swallow tablets and capsules, and they’re made with natural fruit flavors and colors derived from fruit, veggies, and plants. Plus, all vitafusion™ products are gluten-free!

I’m not knocking every program on television, but I am knocking 99.5% of programs on television. They’re chronic time wasters, and they literally eat your productivity. I challenge you to turn off the TV for an entire week and pick up a book instead. If you don’t want to feel like a zombie during the day, the findings are clear: Read an actual, printed book if you must stimulate your mind before bed, and avoid screens like your life depends on it.

There’s a new way to feel beautiful, and it’s not from a cream or lotion. For some people, putting in real time and care into their hygiene will make them feel like they’re worthy of being cared for. Taking care of your body is just as important as taking care of your mind, so dedicate at least 30 minutes daily to “me” time and give yourself an at-home facial, book a massage, draw a bubble bath, or even do something as simple as paint your nails. Additionally, you can commit to unlocking your innermost beauty with vitafusion™ Gorgeous Hair, Skin & Nails.  These delicious gummy vitamins provides twice the biotin, four times the antioxidant vitamins C and E compared to the next leading hair, skin and nails gummy supplement (per serving), and 12 essential nutrients to support luxurious hair, gorgeous skin, and healthy nails.* As is the case with all vitafusion™ gummy vitamins, they’re gluten-free, and they’re jam packed with 5000 mcg Biotin, 90 mg Vitamin C, and 60 IU Vitamin E and are infused with an amazing natural raspberry flavor.

Grab your journal and write about everything you’re feeling. When you start feeling the need for another “life cleanse,” refer back to journal for inspiration. Life is a journey, so embrace it– and document your thoughts and feeling every step of the way.

_{Disclosure: This post was sponsored by Vitafusion™  through their partnership with POPSUGAR Select. While I was compensated to write a post about Vitafusion™ gummy vitamins, all opinions are my own.} 

_{*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.}