September and “The Autumn Glow”
By Dr Maram Alibrahim
Your 0 to 10 plan in 30 days
September feels like a natural reset: summer is ending, routines are restarting, and the year is entering its final quarter. Instead of waiting for January, we’re making September our launch pad.
Think of this as your 0 → 10 Glow Journey. In 30 days, we’ll build foundations, install habits, and embody the glow-up version of ourselves before the year ends.
Why September?
• Four months remain in the year.
• Routines restart across schools and workplaces (back to school).
• Shorter daylight supports earlier nights and consistent sleep.
Goal:
• Move from 0 to 10 on habits, health, and focus by October 1.
How to score 0 to 10?
• 0 to 3, reset your environment.
• 4 to 6, build core habits.
• 7 to 9, expand skills and confidence.
• 10, lock routines and review progress.
Step 1, build a foundation from day 1
• Write your baseline for health, mindset, work, relationships. Where are you now, your activity level, weight, level of confidence, mindset.
• Define your December outcome in one paragraph. Set your goal, how do you look, feel and live?
• Pick three focus areas. Body, mind, career, confidence, relationship.
Week 1, Reset (Clear space for growth)
• Declutter wardrobe, workspace, and phone.
• Digital detox: 30-60 mins screen free before bed.
• Fixed sleep and wake times. Aim for 7 to 9 hours.
• Write five (I am) statements each morning.
• Build a small micro habit: drink 2 liters of water daily.
Week 2, Build (Anchor keystone habits)
• Move four times. Pilates, gym, yoga, or brisk walks.
• Prep three balanced meals. Protein, fiber, healthy fats.
• Morning ritual, ten minutes visualization and journaling.
• Review spending. Set one savings target for September. Think of 500 fils to 5kd per day/ saving for a month.
• Micro habit: walk 10,000 steps daily.
Week 3, Expand (Step into your glow identity)
• Learn for 30 minutes daily. Book, course, or podcast. Upgrade your skills.
• Refresh one style element. Hair, outfit, or skincare consistency. Book a session with a stylist, or hair dresser
• Reconnect with one mentor or friend who inspires you. Join and engage in social activities.
• Journal your December 31 self.
• Micro habit: phone free for the first 30 minutes each morning.
Week 4, Lock in (Make it stick or fake it till you make it)
• List five wins from the month. Things you achieved and proud of.
• Push one area. Add weight in workouts or cut added sugar for seven days or publish a project. Just think of upgrading yourself.
• Build a weekly schedule for October. Repeat what you did in September.
• Plan one restorative ritual. Massage, nature day, or journaling session. Something for yourself only (me time).
• Celebrate with a reward that aligns with your goals. Use the discount codes that are available in the website to treat yourself.
Daily glow ritual, 5 to 10 minutes
• Morning, one visualization and one I am statement.
• Midday, five minutes of mobility or stretching.
• Evening, answer one question, what did I do today that my best self would approve of.
Metrics to track (Write them on a note book)
• Sleep, bedtime, wake time, total hours.
• Steps, daily total.
• Workouts, sessions per week.
• Nutrition, protein grams per day.
• Savings, amount moved this month.
• Screen time, total hours and last hour before bed.
Examples
• Protein target, 1.2 to 1.6 grams per kilogram body weight.
• Water, 2 liters daily.
• Walking pace, aim for 100 steps per minute for brisk intensity.
• Strength, progressive overload, 1 to 2 more reps or small load increase weekly.
Pilates focus ideas
• Two reformer or mat sessions weekly.
• One alignment or mobility session.
• One low impact cardio day.
Accountability
• Share your three focus areas with a friend. If you are happy with the Glow Club By Dr Maram, tell your friends to join you.
• Book workouts in your calendar on Saturday. Plan your week ahead.
• Prepare outfits and meals the night before. So you don’t overthink and stress over them.
By October 1
• Clearer routines.
• Stronger habits.
• Sharper focus.
Happy to see you here at The Glow Club. We are getting you from 0to10.
Love,
Dr Maram Alibrahim
Prosthodontist, Founder
