As more people turn to high-protein snacks, low-calorie foods and diet staples in a bid to slim down after summer’s excess, certain popular choices may be harder for the body to tolerate than people realise, with many mistaking bloating caused by certain foods for weight gain – or assume it is simply normal digestion. “Just because a food is marketed as healthy or slimming does not necessarily mean it suits everyone’s digestive system,” explains Supply Life’s Oliver Goble. “Some foods can trigger bloating, gas and discomfort, particularly when eaten frequently or in large amounts.”

Protein bars

Protein bars are often marketed as a convenient weight-loss snack, but many contain ingredients that can be difficult to digest. “A lot of protein bars contain sugar alcohols, artificial sweeteners or highly processed protein sources that can ferment in the gut. That can lead to significant bloating in some people. Certain ingredients such as pea protein and chicory root fibre can also be common triggers.”

Salads and raw vegetables

Large salads are often seen as the ultimate diet food, but raw vegetables can sometimes overwhelm the digestive system, particularly when eaten in high volumes. “Foods like raw onions, broccoli and large amounts of leafy greens can be surprisingly difficult for some people to break down. While nutritious, they can lead to bloating and trapped gas, especially if gut health is already sensitive. This is one reason some people feel more bloated after eating a ‘healthy’ lunch than a cooked meal.”

Oat-based breakfasts

Porridge and overnight oats are hugely popular with people trying to lose weight, but oats can also cause digestive issues for certain people. “Oats contain fibres and compounds that some people struggle to tolerate well, particularly if they are eating them daily. This can contribute to bloating, fullness and discomfort that lasts throughout the day. Eating very fibre-heavy breakfasts too quickly can also make symptoms worse.”

Identifying trigger foods

Many people trying to lose weight focus heavily on calories without paying attention to how foods make them feel physically. “People often assume bloating is something they have to live with. But in many cases, it can improve significantly once trigger foods are identified. The goal is not to unnecessarily cut out healthy foods, but to better understand individual tolerance levels. All in all, the healthiest diet is one your body can actually tolerate and function well on.” www.supplylife.com

The post No post-summer diet progress? This may be why appeared first on Checklists.

Lack of sleep affects your emotions, energy and everyday living. Now sometimes the lack of zzzs can’t be helped, such as when we have a new baby, restless toddler or poorly child to look after. Then there’s being ill, financial or job worries, or going through major life changes like the menopause. However, there are steps we can take to improve our sleep; just a few adjustments can make the difference between feeling refreshed and ready to tackle anything, or wanting to crawl back under the covers.

Finding your rhythm
If you’re not getting enough sleep, then chances are your mood is affected. You could be irritable, down, and without the patience to deal with life’s routines, never mind the curve balls. “One of the things I focus on with patients who are low in mood is the circadian rhythm,” explains independent prescribing pharmacist and registered nutritional therapist Richa Puri. “That’s the body’s internal clock that determines when cortisol rises, when melatonin builds, and when sleep becomes possible.”

Just opening the curtains and letting daylight reach your eyes can help regulate your body clock, but even better, go outside for a morning walk. Doing so helps regulate your cortisol levels during the day, allowing the sleep hormone, melatonin, to gradually build in the evening. “The result is a more reliable sleep signal at night,” says Richa. “It’s one of the most powerful tools available for regulating mood, energy and sleep, and it costs nothing.”

Diet dos and don’ts
What and when you eat can seriously affect your sleep quality and quantity. Avoid eating in the last couple of hours before bed so your stomach doesn’t have to work to digest food, when it should be in a state of repair and recuperation. Nutrients that support sleep include magnesium, and tryptophan (found in certain foods including eggs, milk, poultry and some seeds).

Herbal teas containing chamomile, passionflower, lemon balm, lavender and valerian can help you wind down, calm a racing mind, and relax the body. As for coffee, keep that to the morning or early afternoon otherwise it may well keep you awake, or at the very least compromise your sleep quality.

Time to wind down
If you spend your evenings watching TV or scrolling your phone, you’re not giving your brain the chance to switch off. A wind-down buffer with no devices and ideally no TV will help prepare your body for sleep. Try meditation to really relax, or even just pick up that book you’ve been meaning to read for months. “Sleep hygiene is really important and our bedtime routine doesn’t start when our head hits the pillow – it should begin much earlier in the evening,” says Joseph Conway, psychotherapist and mental health trainer at Vita Health Group. “The brain needs clear, consistent signals that it’s time to wind down.”

Sleep hygiene
How warm or cool your sleeping environment is goes a long way to ensuring a fitful night as our core body temperature naturally drops in the evening. “A cool room helps this process along, signalling to the brain that it’s time for deep rest,” explains Joseph.  Sweltering? A fan can really make a difference. Natural fibre bedding will also help, as cotton and linen wick-away heat and moisture from the body, so you don’t wake up in a sweat. If you’re in the market for a new mattress, going for a cooling version could help, as could a cooling topper for your existing mattress.

In winter it’s the opposite, of course. If you’re too cold you’re not going to stay asleep, so a thick duvet or an electric blanket will make all the difference when the mercury plummets.

Get in to a routine
Finally, try to go to bed at the same time every night and get up at the same time every day. This is a great way to set your internal body clock, which will mean sleep comes easier and you’ll sleep deeper. And while giving up weekend lie-ins might seem a step too far, it’s worth it in the end for quality zzzs.

Sleep helpers

Lush Sleepygift set, £18

Wind down for the evening with this soothing shower gel and body lotion. Both contain lavender, known for its relaxing effects, and tonka, which is sweet and comforting. Add to that oat milk, which is an antioxidant and calming for the skin, and you have the makings of a peaceful night.

Neal’s Yard Beauty Sleep Foaming Bath, from £19

If you’re more of a bath than a shower person, then this is for you. The combination of ylang ylang, clary sage and patchouli will have you relaxed and ready for bed in no time. Feel stress dissipate as you slip into the luxurious bubbles and enjoy quality time just for you.

Olverum Nightfall Sleep Mist, £26.50

Mist this fragrance over your pillow before falling into bed and you’ll feel like you’re drifting off in a luxury spa. The blend of five essential oils – including Roman chamomile, bergamot and lavender – is designed to support all stages of sleep, promoting greater relaxation through light, deep and REM sleep.

Simba Hybrid Mattress Topper, £314.10 (double size)

An old mattress is possibly the main culprit of poor sleep and morning aches. This Hybrid Mattress Topper will add a new lease of life to your existing set-up. It has a washable cover, two memory foam layers and a layer of aerocoil springs between. The result is comfort, support and – thanks to the open structure of the memory foam – a cooling night’s sleep.

Luff Mayfair Cooling Gel Pillow, £74.99

With this pillow there’s a cooling gel pad on one side to draw heat away from your head, while the memory foam core helps support your neck and spine. The other side of the pillow is finished in a bamboo fabric, which is hypoallergenic, wicks away moisture, and in itself is naturally cooling.

Curated Beauty 100% Mulberry Silk Sleep Mask, £50

This luxurious mask will prevent the glare of street lights and traffic disturbing your slumber, while the mulberry silk is gentle on your skin. Silk is thermoregulating, so stays cool in summer and warm in winter – and it helps stop sleep creases too. It’s beauty sleep at its finest!

All About Sleep Organic Bamboo Sleep Masks for Men, £29.99 

And for the man in your life, this sleep mask blocks out the light so helping ensure restful sleep. It’s made from organic bamboo, which is naturally cooling, antibacterial and hypoallergenic, and the bamboo fibre cushioning is soft against the eyes. The elasticated strap also makes for a comfortable fit.

Silentnight Deep Sleep Night Light and White Noise Machine, £30

Zen out to soothing music, practice breathing exercises or fall asleep to birdsong. Other soundscapes include rain, and even the rhythmic noise of trains rolling along a track. Use it as a night light, pick one of the colours to suit your mood, or scroll through the rainbow as you drift off. There’s a timer and Bluetooth so you can connect it to your phone.

Ashleigh & Burwood Wellbeing Frosted Fragrance Lamp, £28 and Sleep Wellbeing Lamp Fragrance, £15

This fragrance lamp is beautiful to look at, and helps create an ambiance conducive to sleep by purifying the air and getting rid of cooking or other odours. Pair it with one of more than 60 fragrances, such as the Sleep Wellbeing blend of geranium, lavender and patchouli essential oils, for a soothing and restful night.

The post And so to bed: sleep tips and tricks appeared first on Checklists.

Rather than extreme diets or “quick fixes”, consistency, muscle maintenance, and lifestyle balance are the real drivers of a healthy metabolism. Longer daylight hours, increased outdoor activity, and lighter seasonal foods can all contribute to a subtle increase in daily energy expenditure. However, experts warn that common habits like irregular sleep, dehydration, or skipping meals can quickly counteract these benefits. Here are 10 expert-backed strategies to help.

1 Use HIIT to stimulate calorie burn

Short, intense bursts of activity such as High-Intensity Interval Training can temporarily elevate post-exercise calorie burn. This afterburn effect means your body continues using energy even after you finish training.

2 Build and maintain muscle mass

Strength training remains one of the most effective long-term strategies for metabolic support, according to an Advance in Preventive Medicine study. Muscle tissue is more metabolically active than fat tissue, meaning it increases baseline energy expenditure.

3 Stay hydrated, especially in warmer weather

Even slight dehydration can reduce physical performance and slow metabolic processes. In summer, fluid needs often increase due to heat and higher activity levels, making consistent hydration essential.

4 Prioritise protein intake across the day

Protein not only supports muscle repair but also has a higher thermic effect of food (TEF), meaning the body uses more energy to digest it compared with fats or carbohydrates. Experts recommend including it in every meal, as it could increase your metabolic rate by 30%.

5 Include green tea in your routine

Green tea contains catechins and caffeine, which may support fat oxidation and mild increases in energy expenditure, when paired with regular movement. A study on middle-aged men and women has shown that after two weeks of intake, energy expenditure increased after ingestion.

6 Increase NEAT (non-exercise movement)

Everyday movement – walking, standing, stretching, and general activity, also called NEAT – represents the main variable component of daily total energy expenditure. In fact, NEAT can vary widely between individuals and is often underestimated, and a low level of it can be associated with obesity.

7 Prioritise high-quality sleep

Sleep plays a key role in hunger, satiety, and energy balance. In fact, regularly sleeping fewer than seven hours per night can negatively impact metabolic health, disrupt appetite-regulating hormones, heighten food cravings, and is associated with a 38% higher risk of obesity in adults.

8 Add thermogenic foods in moderation

Foods containing capsaicin, such as chilli pepper, may slightly increase energy expenditure and support appetite regulation. Studies suggest that capsaicin influences energy metabolism by modulating both fatty acid and glucose pathways. Its consumption has been linked to increased energy expenditure and enhanced fat oxidation, which may support weight management, and help reduce the risk of obesity-related conditions.

9 Avoid skipping meals early in the day

A balanced, protein-rich breakfast can help stabilise blood sugar and reduce energy dips later in the day, supporting more consistent daily activity levels. A study conducted by Public Health Nutrition suggests that skipping meals does not improve metabolic health, as it led to compensatory overeating later in the day and poorer overall diet quality. Instead of “boosting metabolism,” meal skipping disrupted eating patterns and reduced key nutrient intake across multiple food groups.

10 Use natural light to support circadian rhythm

Morning sunlight helps regulate the body’s internal clock, which is closely linked to metabolic hormone regulation. Cell Metabolism’s study shows that exposure to natural daylight during office hours has been shown to improve several metabolic markers, including better glucose regulation and increased fat oxidation.

The post 10 ways to boost your metabolism this summer appeared first on Checklists.

During the UEFA Euro 2024, it was estimated that the average Brit drank eight pints daily, which amounts to 1,885 calories – or 0.24kg. 

And now that the World Cup is all over (we oh-so-nearly made it!) us Brits could have drunk the average of eight pints per match, gaining 1.92kg across all eight matches, with 15,080 calories from beer alone. Meanwhile, if we took it up a notch to 10 pints a game, we could have consumed 18,848 calories, and gained 2.4kg. And even if someone were to drink just one beer per game across the matches to get to the final, they could have gained 0.24kg after consuming 1,885 calories. 

But with over three-quarters of Brits having followed, listened to or watched the World Cup this year, many of us won’t have just watched England play. So, if you watched the 32 games in the knockout stages, you could have gained 7.78kg with 60,320 calories consumed! Even if one beer had been drunk at each match, that’s almost 1kg of weight gain. And although it would take over 9,360 minutes of viewing if one dedicated fan watched all 104 matches while drinking eight beers, they risked gaining a whopping 24.96kg with 196,040 calories consumed. 

Alcohol’s ‘empty’ calories

For better or worse, beer drinking is embedded in UK football culture, with 74.4% of supporters viewing drinking at matches acceptable. But in recent years, more football fans are turning to low-alcohol and alcohol-free options, which is having powerful effects on their physical and mental health. “Drinking alcohol means adding ‘empty calories’ (calories that don’t come with nutritional benefits) to your total intake,” explains Dr Kathryn Basford. “These extra calories are converted to fat and stored in the body, which leads to weight gain over time. When consuming these beverages becomes a habit, the risk of obesity and diabetes (type 2) increases. When you start metabolising (breaking down) the alcohol in your body through your liver, it stops releasing glucose. This can cause low blood sugar. High alcohol intake, especially on an empty stomach, lowers your blood sugar levels, causing you to feel lightheaded or dizzy, shaky, irritable, and tired.”

Alcohol in the summer heat

With heatwaves predicted to continue in the UK, and football fans have been lucky enough to attend the matches in America, Dr Kathryn also warns of the risks of drinking alcohol during hot weather. “The hot weather often comes hand-in-hand with alcohol as many Brits flock to beer gardens, beaches, and bottomless brunches as soon as the sun starts to shine. But there are heightened risks when drinking alcohol in the summer heat, including the increased risk of dehydration, with alcohol classed as a diuretic, which could lead to headaches, dizziness, and fatigue. There is a higher risk of heat exhaustion and heatstroke that is exacerbated by alcohol, which interferes with your body’s temperature regulation and increases fluid loss. Both alcohol and heat can put extra strain on your heart by causing a drop in blood pressure. You may also notice that in hotter weather you experience worse effects of alcohol and a faster intoxication with poor judgement, which could lead to dangerous behaviour including staying too long in the sun, skipping meals and hydration opportunities.” 

Alcohol and weight loss jabs

A study has found that among a group of 962 individuals taking semaglutide or tirzepatide – the active ingredients in Wegovy and Mounjaro respectively – 71.7% noted a reduced desire to drink alcohol. However, if you do decide to drink, weight loss as a result of taking Mounjaro or Wegovy can cause a lower tolerance of alcohol. And while there is no reported specific interaction between weight loss medication and alcohol, ZAVA recommends you avoid drinking, as it can lead to low blood sugar-related side effects, an increase in appetite, and an increase in the number of empty calories you consume.

This feature was provided courtesy of weight loss specialists ZAVA.

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Roughly one in four people in the UK suffer from hay fever. Antihistamines and nasal sprays only go so far, so it’s time to looking for anything else that might help. Over to registered NHS GP Dr Asimah Hanif, working with Staysure, to share the less obvious things that actually work. Some of them are stranger than you’d expect.

Smear Vaseline around your nostrils 

It sounds like the kind of thing your nan would suggest, but there’s a solid reason it works. A thin layer of petroleum jelly around the entrance to your nostrils physically traps pollen before it gets the chance to enter your airways and trigger a reaction. “It’s a simple barrier method, but it can be surprisingly effective, especially if you’re heading outside on a high-pollen day,” says Dr Asimah. “The NHS recommends it for a reason. Just apply a small amount to the rim of each nostril before going out, and wipe and reapply when you come back in.”

Eat more onions

Red onions, capers, apples, and berries are among the richest dietary sources of quercetin, a naturally occurring plant flavonoid that’s been shown to inhibit the release of histamine from mast cells. That’s the very mechanism that causes your hay fever symptoms. “Quercetin works a bit like a natural antihistamine. It doesn’t act as quickly as medication, and the evidence is stronger in lab settings than in clinical trials, but there’s a real biological reason why people who eat a diet rich in these foods might find their symptoms more manageable. If you’re already reaching for onions and berries regularly, keep it up.” 

Capers, oddly, have one of the highest quercetin concentrations of any food, far exceeding red onions. Worth knowing if you’re building a Niçoise salad this summer.

Avoid smoke where you can 

Fire pits, barbecues, and smoking areas are all worth sidestepping if your symptoms are bad. Smoke irritates the nasal passages and respiratory system independently of pollen, and the two together are a miserable combination. “Smoke makes it harder for your airways to cope with pollen. It doesn’t cause hay fever, but it significantly lowers your threshold for symptoms. On high-pollen days especially, it’s worth giving bonfires and barbecues a wide berth.”

Check pollen forecasts before booking your summer holiday 

You might assume leaving the UK means escaping hay fever, but different countries have different pollen profiles. Research showed that Zurich topped the list for early summer, while Milan and Copenhagen recorded the highest pollen counts across most months of the year. Coastal regions and certain islands like the Canaries typically offer lower pollen counts compared to inland areas. “People are surprised to find their symptoms are worse on holiday than at home. It’s not just about pollen – you’re also being exposed to plant species you’ve never encountered before.”

Cut back on alcohol 

Not what anyone wants to hear during barbecue season, but beer, wine and spirits all contain histamine, the same chemical your body produces during an allergic reaction. Drinking raises your baseline histamine load and makes you more sensitive to pollen. “Alcohol can genuinely worsen hay fever symptoms. It also dehydrates you, which compounds things further. If you do drink, stay well hydrated alongside it, and consider taking an antihistamine beforehand on high-pollen days.”

Get a pollen filter for your car

A cabin filter fitted to your car’s air vents traps pollen before it circulates inside the vehicle. It’s a small, inexpensive fix that most people haven’t thought about. “A lot of hay fever sufferers don’t realise how much exposure they’re getting just from driving. A pollen filter can make a real difference, particularly for commuters or anyone spending long periods in the car during peak season.”

A final word of warning

While you generally won’t face a premium increase on your travel insurance for hay fever alone, if you have asthma as well as hay fever this may trigger or worsen asthma, which can be difficult to manage and something your insurer should know about. As Dr Hanif says “If hay fever is affecting your asthma, making symptoms more frequent, or harder to control, you’ll want to check your travel insurance just in case. Medical travel insurance exists precisely for situations like this, and not declaring the conditions you live with and manage on a daily basis can make an enormous difference if you need medical treatment for a flair up while you’re away. Medical costs abroad can soon add up even if you just visit a medical centre and need a prescription, so having the financial protection in your policy is reassuring”.

The post Here are the weird ways you can avoid hay fever appeared first on Checklists.

New research shows that the world is finding it harder and harder to fall asleep, with searches at its highest ever. With an 809% increase in worldwide searches for ‘how to fall asleep’ – that’s an average of 135,000 searches a month – now’s the time to think about how you can quickly drift off into a peaceful slumber. Working with Comfybedss, Sleep Doctor, Dr Deborah Lee, has the following advice.

Breathe only through one nostril

“If you lie on your side and breathe only through your left nostril, it may help you drift off a little bit faster. By covering your right nostril with your finger, this could help lower your blood pressure. This then calms your body ready for bedtime. It should start making you feel a bit dozier.”

Tell yourself to stay awake

“This is reverse psychology at its finest. By telling yourself to sleep constantly, it’ll drive stress and anger around the fact that you’re not falling asleep. However, by doing the complete opposite, and telling yourself to stay awake, it’ll help you drift off a bit quicker. Just keep repeating the phrase in your head ‘do not fall asleep’. Eventually, your eye muscles will tire out, and you’ll be asleep before you know it!”

Tense your toes

“Another weird one, but something I’ve recommended to clients, is tensing their toes for 10 seconds. Tense, and then relax your toes for another 10 seconds. Keep doing this until you start to feel tired. This will help you draw tension away from the rest of the body.”

The 4-7-8 breathing method

“Put your teeth to the roof of your mouth and exhale out of your mouth. You might find a weird noise comes out, but it’s part of the process. Once you’ve done this, close your mouth and inhale through your nose for four seconds. Then, hold your breath for seven seconds. Once you’ve gotten the four and seven out of the way, we’re onto eight. Exhale through your mouth for eight seconds and keep repeating this until you’re fast asleep.”

Take yourself through your day

“Take yourself through the day, but not just in any order – in reverse! Keep it detailed, reminding yourself what you had for breakfast, lunch and dinner, what you did at work, and what music you listened to on your commute. Start from what you watched on TV before bed, and go back through the day, taking yourself right back to when you first woke up. This will keep your mind occupied, not letting you think of something that might be the reason that you’re keeping up.”

And off to the land of Nod you go…

The post The weird ways to help you fall asleep – fast appeared first on Checklists.

Let’s face it: everything feels better when the sun’s shining. It’s easier to have a skip in your step when you’re not trudging through rain or snow. And being able to do away with multiple clothing layers helps too. We literally are lighter! So if the new season has yet to lift your spirits, here’s our top tips for shrugging off the gloom and lightening your mood.

Get out in nature

Go for a walk in the countryside, breathe in the open air, and just feel winter lift off you. Notice the little things, such as birds singing, flowers coming to life, and buds appearing on the trees. It’s a life-affirming experience to make you feel better. What’s more, exercise gets those feel-good endorphins flowing, so it’s a win-win.

Hug a tree

Yes, literally. Forest bathing or shinrin yoku originated in Japan, and has been shown to be beneficial for mental health. Find a tree you feel a connection with and wrap your arms around it. Notice how you feel – it could be calm, soothing and even quite tearful. Sit down if possible, resting your back against the tree and soak up the stillness. Forestry England has lots of tips for getting the most from your forest bathing here.

Be in the moment

Let worries go. The past has gone and can’t be changed. The future hasn’t happened yet – so why worry in advance? Practise mindfulness, which is living and noticing the now. When you focus on what’s happening you appreciate the moment: the beauty around you, and the specialness of time without it passing you by. 

Breathe deeply

When we’re upset or tense, our breath can become shallower, but by changing the way we breathe, we can change our emotional state. “When stressed or anxious, our pattern of breathing is from the chest – quick and shallow,” says yoga teacher Libby Stevenson. “Try belly breathing, which makes the exhale slow and extended. It slows the heart rate and lowers blood pressure, creating a sense of calm.”

Human connection

Family, friends, and other people in general can bring a real buzz to life. We’re made for connection and relationships – they’re fundamental human needs and contribute to our overall physical health and emotional wellbeing. For those working from home it can be more of an effort to make this happen, but whether it’s over the phone or IRL, sharing news with besties is a surefire way to happiness. 

Happiness tonic

Know that saying – laughter is the best medicine? Well in fact, there’s a lot of truth in it. Studies have shown laughing reduces cortisol levels – the body’s stress hormone – and causes it to release feel-good endorphins instead. It also boosts oxygen flow and your immune system, as well as being beneficial to mental health. So what are you waiting for?

Food for thought

Is your food more chips and cake than whole foods? Switching up your diet to include fresh fruit and veg will provide vitamins, minerals, and fibre, to support emotional and physical health. Vitamins vital to good mood and energy include B vitamins (such as B6 and B12), vitamin C, iron, vitamin D, and magnesium. Cooking from scratch rather than relying on junk will help no end, as will cutting down on alcohol, which is a depressant and can worsen anxiety.

Supplements for health

In an ideal world we’d receive all the nutrients we need from what we eat. However, intensive farming, long journeys from harvest to table for imported produce, and an increased consumption of processed foods, have reduced vitamin and mineral levels in our diet. Supplements can boost these, improving emotional and physical health. Consider a daily multi vitamin and mineral, or individual nutrients – but check with your GP first, as some can interfere with prescription medication.

Sweet dreams

Lack of sleep is guaranteed to put you in a bad mood, so as March is Sleep Awareness Month, what better time to switch up your nighttime routine for more shut-eye! The NHS recommends seven to nine hours sleep per night for adults, and nine to 13 hours for children (up to 17 hours for babies and toddlers). If you’re coasting by on less, this could be why you’re feeling flat or even downright grumpy. Increasing your ZZZs, therefore, could also increase your joy.

Practise gratitude

Being thankful is another way guaranteed to lift your spirits, whether that’s appreciating friends and family, birds singing, or even a good cup of tea. Try keeping a gratitude journal – at the end of each day, jot down three things you’re thankful for. Studies show focusing on the positive in this way is good for contentment and improved emotional health. Plus it’s easy to do, takes minutes, and costs nothing.

After more wellbeing advice? Here’s advice from the experts on why should take a digital detox, easy ways to get your hormones in check, and the best tips for upping your workouts.

The post Turn (forward) time: how to enjoy the lighter months ahead appeared first on Checklists.

Despite the rise of ‘digital detox’ culture and growing conversations around switching off, nearly two-thirds of us have never taken a break from the internet. What’s more, over a third (34%) say they wouldn’t want to, says research from the Global Day of Unplugging (last on 6-7 March).

In fact, only 37% of Brits say they’ve ever taken a digital detox. Just 16% do so regularly, showing that switching off is still the exception rather than the norm. Fear of being offline explains why a true detox is out of reach for many. Almost half say they would struggle to go without internet access beyond 12 hours. And only 12% of 18 to 24-year-olds think they could cope for a full week. What does this mean? A reliance that’s reshaping expectations around connectivity.

Gen Z most online, but also most self-aware

Younger generations are both more digitally immersed and more honest about it. Around three in five Gen Z (59%) and Millennials (63%) say they spend more time online than offline. That’s compared to just a third (33%) of Baby Boomers. Gen Z are also the most likely to admit they waste a lot of time online. Thirty two per cent spend excessive time scrolling social media, versus 16% of Baby Boomers. At the same time, 55% of Gen Z say they have taken a digital detox, compared to just 20% of Baby Boomers. This suggests younger people may be more conscious of their online habits – even if full disconnection remains difficult.

Always connected, but not universally overwhelmed

Despite concerns around constant connectivity, the relationship with the internet is not viewed as wholly negative. Just over one in five Brits (22%) say they never feel overwhelmed by being constantly connected or online, while others describe a more balanced or pragmatic relationship. When asked which statements best describe their internet use today, respondents confirmed it has made daily life admin easier (31%), that they couldn’t live without it (30%), or that they have a healthy balance with use (30%). These stats reflect a nation that relies on being online, even if it occasionally feels conflicted about how connected it has become.

Stephen Warburton from Zen Internet, which commissioned the survey, said: “There’s a lot of talk about digital detoxing, and taking time to switch off can be important for wellbeing. But for most people the internet now plays a central role in everyday life. The findings show that while many recognise the need for balance, switching off entirely isn’t always practical in a world that’s increasingly built around being online. As reliance deepens, expectations around reliability and resilience are rising too.”

What are the benefits of a digital detox?

Here’s our round-up of what you could expect if you put those devices down:

It could improve your mental health and wellbeing
Studies have shown a one week social media detox intervention significantly reduced symptoms of anxiety by 16.1%. In another study, 41% reported significant mood improvements, with decreased feelings of FOMO and increased life satisfaction.

It could have physical benefits
Research revealed prolonged screen time is linked to weight gain and the development of obesity in children. However, recent changes have seen young people want to be more physically active – only 26% sampled said they’d want to be on a screen over taking part in physical activity. 

It can help you sleep
Exposure to blue light from screens disrupts sleep cycles .How? It’s been proven to suppress the body’s release of melatonin, a hormone that makes us feel drowsy. While this promotes wakefulness during the day, it becomes unhelpful at night when we are trying to sleep.

It can affect how you think

Studies have shown that interruptions from phones can lower productivity by up to 40%, with increased error rates, and an altered brain function when we’re forced into constant task switching. It can even reverse 10 years of brain ageing if leaving devices alone for as little as two weeks.

What are the best ways to have a digital detox?

Start slow – a mini detox such as not grabbing your phone the moment you wake up, or the same when you go to bed. Try reading a book instead – they’re quite good, you know!

Tell friends and family – they may expect you to reply to a WhatsApp or text quickly. Remind them you’re taking a break and will get in touch at certain times of the day instead.

Keep your phone out of the bedroom – we managed fine with a simple alarm clock once! Don’t put it on the dining room table, either, as our recent feature reveals why.

Switch off after work – even when emails are waiting to be read and actioned. Disable notifications – they’ll still be waiting for you the next working day.

The post Ever taken a digital detox? Here’s why you should appeared first on Checklists.

Lower temperatures have hit the UK, with fewer hours of sunlight impacting people experiencing Seasonal Affective Disorder (SAD). Searches for “living with Seasonal Affective Disorder” have increased by 130% since last year, so it’s never been more important to be as kind as possible to friends, family and complete strangers. And with new research finding almost a third of Brits feel accomplished when they give one, and 26% claiming it restores their faith in humanity when they receive one, it’s time for you to do more to spread some much-needed cheer. How to do your bit? The following 100 ideas are sure to help.

Everyday kindness

• Smile at a stranger
• Hold the door open for someone
• Pay it forward at your favourite coffee shop
• Cut your neighbour’s grass
• Offer to help carry someone’s heavy shopping
• Check in on a sibling
• Offer to walk your friend’s dog
• Return someone’s trolley at the supermarket
• Send a kind text to a long-distance friend
• Leave a positive Post-it note in a public place

Home kindness

• Cook dinner for your partner or family
• Do some chores (without being reminded)
• FaceTime family or friends
• Make your loved one a cup of tea
• Plan a surprise movie night
• Water your housemate’s plants
• Give someone a hug
• Ask a family member how they are
• Do the weekly food shop
• Bring home a surprise dessert

Work kindness

• Make your co-worker a coffee
• Bring in treats for your team
• Leave a kind message on someone’s desk
• Offer to help someone meet a tight deadline
• Teach a colleague a skill or a process
• Ask a new starter to sit with you at lunch
• Hold the door open for a co-worker
• Give a genuine compliment
• Check your team are happy
• Thank your boss or mentor for their support

Community kindness

• Volunteer your time at a local food bank
• Donate a bag of clothes you no longer wear
• Leave a kind review for a local shop or café
• Leave a tip after your meal
• Buy someone homeless a hot meal
• Take some of your older books to a little library
• Ask a customer service worker how their day is going
• Help someone in need cross a busy road
• Let someone merge in front of you in traffic
• Give directions to someone who’s lost

Online kindness

• Leave an uplifting comment on someone’s post
• Send a kind DM to someone who inspires you
• Share a small creator’s post
• Recommend a friend’s business publicly
• Post something uplifting
• Share a funny video with a friend
• Reach out and reconnect
• Donate to an online fundraiser
• Post something genuine to inspire others
• Give a shout out to your best friend

Personal kindness

• Take a break if you’re feeling burnt out
• Grab your favourite treat on your way home
• Spend some time in nature
• Compliment yourself
• Learn it’s fine to say no when you need to
• Do something creative
• Buy yourself flowers
• Have a bubble bath
• Get an early night (no doomscrolling allowed)
• Do your laundry before it turns into a mountain

Nature kindness

• Plant a tree
• Refill your bird feeder
• Leave water outside for wildlife on a hot day
• Donate old blankets to an animal shelter
• Plant herbs in pots and give them to friends
• Leave out squirrel-safe snacks
• Buy your friend’s dog a birthday present
• Remember your reusable shopping bags
• Join a community clean-up
• Give your pet an extra-long cuddle

Surprise kindness

• Hide a £5 note with a kind message
• Send flowers to your best friend out of the blue
• Bake a cake for your neighbour
• Lend a friend your favourite book
• Pay for the person behind you at the drive-thru
• Leave a thank you note for your postie or delivery driver
• Hide positive affirmations in random library books
• Donate a box of toys to a local charity shop
• Sneak a bar of chocolate into your partner’s pocket for a pick-me-up
• Send a random uplifting voice note

Friendship kindness

• Give your mate a lift, and let them control the playlist
• Help a friend move house
• Drop a coffee off if someone’s had a rough day
• Be the first to say sorry after a silly argument
• Plan a surprise catch-up
• Remind someone that they’re smashing life
• Send a cute postcard from your trip
• Text an old inside joke to make them crack up
• Compliment them behind their back
• Hype up their selfie

Stranger kindness

• Compliment someone’s outfit
• Offer up your seat on a packed bus
• Share your umbrella on a rainy day
• Offer to take a photo for a tourist
• Hold the lift doors open for someone
• Help carry someone’s pram, suitcase, or bags up the stairs
• Hand in a lost item
• Let someone go ahead of you in a queue
• Leave spare change in a vending machine
• Smile and thank the bus driver

How do random acts of kindness affect our mood?

“Giving or receiving random acts of kindness has a powerful positive impact,” says clinical health psychologist Dr Ravi Gill. “Acts of kindness trigger the release of ‘feel-good’ neurochemicals like dopamine, serotonin, and oxytocin, which boost happiness, reduce stress, and strengthen social bonds. Performing kind acts also enhances a sense of purpose and self-worth, while receiving kindness fosters feelings of gratitude, safety, and connection. Overall, even small gestures can see an upward spiral of positive emotions for both giver and receiver. Over time, these small actions create a more positive outlook, enhance resilience, and contribute to a kinder, more supportive community.”

The post 100 acts of kindness to try this winter appeared first on Checklists.

Planning a wedding is often described as one of the most magical, yet stressful, experiences in life. In fact, a poll of 500 engaged or newlywed couples revealed 96% experience significant stress during the planning process. But there’s good news, as artificial intelligence is helping ease that burden. In fact, 60% of engaged couples are already turning to AI-powered virtual assistants to streamline their wedding planning process. Tools like ChatGPT can help manage complex tasks from start to finish, such as creating wedding plan blueprints, coordinating suppliers, and calculating budgets. These smart and efficient solutions are not only reducing stress but also cutting costs along the way.

Want a few more ways AI can help? Here are 10 tips to get you started.

Wedding plan blueprint

To create a wedding plan, prompt ChatGPT with your details and let it know you’re unsure where to start. Ask it to generate 15-20 questions to help guide you, then answer them via voice dictation. ChatGPT will use your responses to build a personalised blueprint, breaking down tasks and ensuring you stay organised and stress-free throughout the planning process.

Budget planning

Use AI to break down and monitor your wedding budget throughout the planning process, taking into account your location, priorities, potential vendors, and guest count. It will help you stay on track and suggest alternatives if you go over budget, ensuring you can make informed financial decisions along the way.

Design ideas

If you’re looking for stationery, décor, or even an entire wedding theme based on specific colours or styles, upload a screenshot of your Pinterest mood board for added inspiration and direction. AI can help refine your ideas, suggest complementary elements, and provide a clearer vision for your wedding design.

Timeline creation

If you don’t have a planner, using AI to create your wedding timeline is a great way to get organised. It can help outline key events and give businesses a clear idea of when you’ll need their services, making the planning process more efficient and less stressful. Ask it to draw up detailed preparation timelines on tasks, deadlines and checklists and generate templates for letters to suppliers.

Company outreach

Start by entering your wedding company criteria and a list of potential ones into AI. After receiving their proposals, upload the documents or share links to their portfolios. AI will then create customised interview questions to help you assess each business, making your decision process quicker and more thorough.

Seating charts

Upload an image of the seating chart along with any capacity or personnel constraints, and let AI handle the rest. You can even request an image output to visualise the best arrangement, helping you determine who should sit where.

Checklists

AI can help create comprehensive checklists for everything couples need for the wedding, from décor and the bridal emergency kit to what to bring on the day. Simply ask it to check if you’re missing anything or if there are any additional items to pick up before the big day.

Wedding playlists

Couples can use AI to create customised playlists for their wedding, from ceremony to reception, by inputting their favourite songs. They can also include songs their families enjoy, as well as avoid any tracks or artists they don’t like. AI will generate tailored playlists for each part of the day, ensuring the music fits their preferences and the overall vibe.

Calculating quantities

AI can assist in determining the precise quantities needed for different wedding elements, such as flowers, food and wine. By factoring in details like the guest list, chosen menu, and floral preferences, AI can provide accurate calculations to help you avoid overordering or missing any essentials for the big day.

DIY and decor creation

AI can help brides on a DIY journey generate custom illustrations, like watercolour paintings of the venue or unique designs for invitations and décor. Platforms like Midjourney offer personalised artwork, while ChatGPT can provide creative ideas and step-by-step guidance, making it easier to craft beautiful, budget-friendly wedding details.

The post The smartest way to use AI when planning your wedding appeared first on Checklists.