Tag: exercise

Start Small, Feel Good: The Magic of Goals You Can Actually Reach

Posted on by Alexandra Fiallos

We love a big dream — truly. Run a half-marathon! Meal prep every Sunday! Meditate twice a day! But let’s be honest: it’s a lot easier to stay motivated when your goals fit into your actual life.

Instead of setting giant, overwhelming goals, try making them SMART: Specific, Measurable, Achievable, Relevant, and Time-bound.

And in human language, that just means: Make your goals something you can see, count, and feel proud of when you check them off. Here are a few examples:


“Walk for 20 minutes three times a week.” Much easier than promising yourself to walk every day at 5 a.m.


“Drink one extra glass of water each morning.” Simple, doable, refreshing.


“Add one serving of veggies to dinner.” You don’t need to reinvent your diet to get healthier.


“Go to the gym twice a week.” If you go more — amazing! If you go twice, you meet your goal. Win-win.

Small steps build big momentum. And honestly, checking off a tiny goal feels so satisfying — like giving yourself a gold star.

🧠Your Mental Health Wants a Seat at the Table Too

Physical health gets a lot of attention in January. New leggings! New sneakers! New “I swear I’m sticking to this routine” energy! But if we’re being completely honest, our mental health is often the true determining factor in whether our habits last.
This year, don’t just create goals for your body — create goals that help your mind feel supported, calm, and steady.

Here are a few simple mental wellness ideas:

  • Do a 5-minute breathing exercise before bed. Just five minutes can make your whole evening feel softer.
  • Jot down one thing you’re grateful for each day. It takes 15 seconds but rewires your brain in the best ways.
  • Set a tiny digital boundary. Maybe it’s a screen-free meal or a 10-minute quiet moment in the morning.
  • Plan one “reset moment” each week. A walk, a bath, a cozy drink, or a solo grocery run (yes, that counts as self-care).

Remember: mental health goals aren’t about perfection — they’re about gentleness. And the gentler you are with yourself, the more likely you are to stay consistent all year long.

✍🏼Build Routines That Support You (Without Overhauling Your Life)

Here’s the secret no one tells you: most wellness routines aren’t glamorous. They’re not picture-perfect. They don’t involve fancy equipment or a strict meal plan. They’re small habits built quietly into your daily life.

A few ideas to get started:

  • Create tiny rituals. These can be as simple as stretching while your coffee brews or stepping outside for one minute of fresh air. Pair habits with things you already do!
  • Drink water right after brushing your teeth.
  • Do a quick stretch while waiting for the microwave.
  • Listen to a short podcast while walking around the block.

Celebrate your small wins. They matter! In fact, they matter more than the big ones because they’re the ones you repeat.

🎉And Yes — Make It Fun: Shopkick Can Help You Stay Motivated

Here’s where the journey gets even more rewarding. When you’re setting new health goals, you might be stocking up on things that help you feel your best — a new yoga mat, comfy workout clothes, healthy snacks, sleep-supporting teas, soothing bath salts, or even a new water bottle because your old one mysteriously disappeared (happens to the best of us).

With Shopkick, you can turn those moments into tiny celebrations:

  • Earn walk-in kicks while getting your steps in.
  • Scan wellness and self-care products — it’s like a mini treasure hunt.
  • Submit receipts for the things you’re already buying.
  • Shop online for workout gear or wellness essentials and earn kicks from home.

It’s motivation you actually feel — and it builds toward something you love, whether that’s a gift card for a treat-yourself moment or something practical that makes your life easier.

Healthy habits + rewards = a winning combination for 2026.

🏃🏻‍➡️Quick-Start Guide: Your First Week of 2026 Health Goals

Here’s a simple, stress-free way to get started:


Day 1: Pick one tiny physical goal and one tiny mental goal.
Day 2: Stock up on any essentials you need — and earn kicks while you’re at it.
Day 3: Try your new habit once, no pressure.
Day 4: Celebrate your progress (yes, even if it’s small!).
Day 5: Adjust anything that didn’t feel good.
Day 6: Repeat your habit — consistency over perfection.
Day 7: Reflect on how the week felt and set next week’s tiny goals.
You’re already doing amazing!

Here’s to a Kinder, Happier, Healthier 2026!

This year isn’t about becoming a whole new version of yourself. It’s about supporting the version you already are — the one who tries, the one who shows up, the one who cares. You deserve routines that feel good, goals that feel realistic, and a journey filled with little wins along the way. Thanks for letting us be part of your fresh start.

Start earning kicks today — every scan brings you closer to your next reward!

6 Ways to Lower Your Stress

Posted on by Kick Writers

Throughout the past few months, it’s safe to say we have all oscillated in feeling a complete variety of ways. One day we might be relishing in our ability to safely stay at home and spend time with our loved ones, and the next day we might feel as though we are itching for the sense of normalcy we felt at the beginning of the year. There is no one right way to feel (we’re leaning into it all!), but we have found it’s important to discover new ways or dive back into old habits in order to keep our stress levels in check. Whether you’re facing decisions about school or a desire to go back in time, try one of these six ways to lower your stress levels below. 

1. Read:

One of the best ways to disconnect is to get lost in a great book. There are plenty of sites to turn to for inspiration if you’re looking to create a reading list or simply find one great read. Try Reese’s Book Club, Read with Jenna, the Bad on Paper Podcast Book Club, and/or this list from Real Simple about the best books from 2020 (so far). The great thing about reading is you can slot in a few moments throughout the day to read a page or two or you can set aside a full block of time to complete a number of chapters. Once you start, we think reading will become a daily habit you look forward to throughout the day!

2. Exercise:

Exercise looks different for everyone. Some people love to get in a spin workout at home on a stationary bike with an app; others like to run, golf, or play tennis; while other people prefer to take a walk. No matter what you choose to do, make sure it’s something that doesn’t feel like a chore. The idea with exercising to lower your stress is to move in ways that bring you joy and boost your mood, rather than spending any time dreading working out as though it’s a to-do you would rather skip over. Before your workout, create a playlist, download a podcast, or purchase an audiobook!

3. Cook:

Whether it’s on our blog or in our app, we love sharing new recipes with you! We find cooking is a great outlet because it combines the process of following steps with an opportunity to be creative. Plus, it’s something that requires focus. Altogether, we find we do feel more relaxed and stress-free when we try cooking or baking a new recipe. The best news? You will (likely!) end up with delicious results to enjoy with your family or share with friends. 

4. Craft:

Similar to cooking, spending time working on a craft also involves working with your hands. Because it’s physical (and clearly creative!), we find our stress starts to dissipate because we have a fun task to focus on. Think about working on a DIY project, making something with your kids (Good Housekeeping has plenty of ideas!), paint, or learn how to sew or stitch. Don’t be surprised when you end up with a number of completed projects and a newfound hobby! 

5. Write:

Oftentimes, things are less stressful than they may seem in our minds once we can stare at them on paper. So, make a list! You might note things you need or want to accomplish, ideas you don’t want to forget, or even specific things that have been adding to your feelings of stress. Journaling or even typing an email to yourself are both known as being great tools to help you process whatever you’re feeling. Once it’s on paper, work to complete the to-dos or try to release your thoughts.

6. Connect:

Sometimes feelings of stress can be magnified when we spend too much time mulling things over within ourselves. So, call a friend or family member and talk! You don’t have to run through all that might be bothering you. Instead, it might be helpful to ask them questions about their lives as a way to turn off your own thought process. Another idea: meet for coffee, a meal, or ice cream together. Sometimes even five minutes spent with another person is enough to fill our wells for quite a while.

It’s safe to say we’re all experiencing stress, albeit for different reasons and in different ways, but it’s important to find ways to cope. So, how do you combat your stress? Let us know on Facebook!