ARTICLES
Capsule Wardrobe Guide 2026
I’ve got a few serious questions to ask you. They’re proper serious. Answer them honestly.
Do you have too many clothes but no outfits to wear?
Do you spend a very long time looking for an outfit to wear?
Do you come home to a mess of clothes on your bedroom floor?
Do you find yourself unable to stop shopping for brand new clothes every other week or so?
Do you find your wardrobe to be overflowing?
If you’ve agreed to two or more of these questions then you’re probably at the right place then. I had a problem where I just had too many clothes in my wardrobe. This wasn’t a case of having too much choice though. No, no.
Every piece was boring and outdated by five plus years, or reminded me of the past. I would find it hard to pick an outfit for work or to go out in. I didn’t want to wear the same thing over and over because I didn’t want to give the impression that I didn’t own many clothes (I was super silly to think that!).
I probably only wore about 10 per cent of my clothes. The other 90 per cent would be pushed into the depths of my closet never to see the light of day. The thing is, they were just sat there doing nothing. After getting my first ‘real’ job out of uni I felt like it was time for a change. And maybe redoing my wardrobe would make me feel like I was sealing the deal on entering a new chapter in my life. Yeah, all that stuff if you get what I mean.
Since switching to a capsule wardrobe, I now care less about what other people think of my appearance, I have free-time because I don’t have to plan outfits, I care more about where my clothing comes from, and I don’t feel the need to buy into trends. Better yet, my wardrobe is clean! Marie Kondo who? (Sorry Marie Kondo).
WHAT IS A CAPSULE WARDROBE?
A capsule wardrobe is basically a set of specially chosen clothes that are versatile, durable, of good quality, and timeless. These are pieces that will be worn a lot and for a long time. An optimist would say that a capsule wardrobe can last a lifetime. As a general rule, a capsule wardrobe must include pieces that are interchangeable. In other words, if you get dressed in the dark, you’ll still look and feel well put together. If you have two trousers and five tops, that’s ten outfits right there.
Research has shown that implementing a capsule wardrobe into your life can save you money in the long term, distance yourself from trends and fast fashion, and take the stress out of choosing an outfit to wear... and time. You can make a wardrobe for each season, simplifying outfit planning all year round.
I have listed some basic steps for you to develop your own capsule wardrobe, including things that I wish I’d known.
CONTENTS
Set some time aside to assess and clear out your wardrobe.
Plan out what you’d ideally like to wear.
Do not neglect comfort for style.
Figure out what style of clothing suits your body shape.
Figure out your ‘colour season’.
You may find out that you prefer certain brands.
Start with good quality basics. A basic of your own might not be someone else’s. (+ General guide)
Where can you get clothes to add to your capsule wardrobe?
Once your wardrobe is getting into shape, don’t restrict your options.
Don’t bother about what other people *may* think.
Last thing to note, keep your wardrobe in good condition.
1. Set some time aside to assess and clear out your wardrobe.
Firstly, it’s a good idea to examine your clothes to figure out what you’d like to continue wearing or let go. Essentially, ask yourself why you want to start a capsule wardrobe in the first place. If you’re not happy with your current wardrobe, have a think about why that is. Whenever you have free time to look around your wardrobe, find out what clothes you like and don’t like. Clearing out your wardrobe will give you space to work with and will help you unclutter. It will take longer than you think to go through your clothing so set aside maybe an hour or two.
You don’t have to get rid of your current wardrobe and start from scratch. Please don’t do that. You will generally want to keep items that you wear - they can be used as a foundation for your capsule wardrobe. If you’re finding it hard to decide whether to keep a piece or not, think of the last time you wore it and how it makes you feel when you wear it. If it’s been over a year and has no significant value to you, it’s maybe time to wave it buh-bye. I heard someone say on TikTok the other day:
If it fell in poop, would you keep it?
You have many options with your unwanted clothes. Get a bag or box to put your clothing in to avoid them from getting in the way and mixed up with clothing that you want to keep. You can sell them for money on second hand clothing websites such as Depop and Vinted which are simple to explore and use. You’d be surprised by how many people would want to purchase your clothes, especially with tags on. Another option to consider is to give your unwanted clothing away, either to friends, family, or to a good cause. Your clothes do not need to be binned!
It was hard to get rid of my current wardrobe I must admit. I found myself saying, "Oh I forgot I had that [insert clothing item here], I might wear that soon." No, you’re absolutely not.
2. Plan out what you’d ideally like to wear.
Before you go all out on finding new clothing, it’s best to have a think about what you’d like your wardrobe to look like. Think about the long-term and not just what’s in at the moment. Ask yourself:
“So, do I see myself wearing this in the next [time frame]?”
If not, explore more! There’s no rush. However, this is a one-off, if there’s a special occasion coming up, you could consider renting items instead.
Do some research. Explore! Have a think about questions like:
Where do you live?
What are the cultural expectations?
What’s the weather like where you live?
Is what you want to wear practical and comfortable?
What will you be doing in your clothes?
Is this item appropriate for where you’ll be wearing it?
Is it good quality?
Will this item hold its value in case I want to resell it?
Will I be able to fix it?
Will I be able to get it tailored?
You can use sites like Pinterest, Instagram, YouTube, and TikTok for outfit inspiration, but this comes with a heavy warning - Be aware of fast fashion trends and certain aesthetics! A capsule wardrobe is intended to be timeless. Whilst I do suggest scrolling social media, it’s inevitable you’re going to run into trends and certain aesthetics. Once you start exploring your own unique taste, searching different online retailers, and scrolling on your feed intentionally, you’ll be able to spot trends immediately, I swear. I’m not saying you can’t buy clothes that fit a trend; what I’m saying is to make sure you’re buying the item because you actually love it, not because an algorithm told you to.
I have a bit of beef with ‘aesthetics’. Be unique, find things that you enjoy, don’t be pressured to fit into one category!
Save posts, like them, or screenshot them so you can refer to them later.
3. Do not neglect comfort for style.
Looking good is great, but comfort is also an important factor in curating a capsule wardrobe. A capsule wardrobe is meant to make you feel comfortable… and confident! If your pieces don’t fit you well or they feel like a pain to wear, you’re not going to follow through with your wardrobe.
You’re wearing your clothes, bags, and shoes likely all day so they’ve got to be comfortable and practical. You don’t want to be wearing a brand new bag only to find that one of the straps break the second week of using it, or your new shoes are too tight on your toes, or your new jumper is so itchy that you spend the whole day wanting to crawl out of your skin, or that ‘perfect’ pair of trousers is so stiff that you can’t actually sit down at your desk comfortably, or your coat looks amazing but is basically made of paper, leaving you freezing cold the second you step outside.
Be intentional and take the extra step to evaluate an item - Read reviews to see what other people don’t like about the item, read the materials the item is made of, etc.
We don’t think about this much but, clothing and accessories can affect our health greatly from the materials they’re made of, to the fit. If we’re wearing heavy bags on our shoulder over a prolonged period it can cause aches and pains in the long term, if our shoes are too tight it could cause bunions and various foot problems, polyester and other synthetic materials could trap sweat and bacteria, chemicals added to materials that make raincoats and smart watches durable and water resistant could contain high levels of PFAS, certain materials in jewellery could cause allergies… there’s a lot of things that go under the radar. At the end of the day, (many) brands prioritise profit over your wellbeing. It might sound harsh, but I’m telling you this because I can: don’t be ignorant about what you’re putting on your body. Think of building a capsule wardrobe as a form of the trendy buzzword ‘self-care’… Well, it’s two words really, right?
Use filters on shopping sites to make shopping easier for you and less overwhelming.
4. Figure out what style of clothing suits your body shape.
One key thing to remember is that one size does not fit all. What looks incredible on one person might look completely different on another. Choose pieces that fit your specific frame, and I promise you, your confidence will flourish. Fit is so important, please do not ignore this advice.
You can find out which pieces flatter you by determining your body shape and discovering items that accentuate the features you love. Baggy, oversized silhouettes may be the vibe at the moment, but research suggests that clothes that fit us well enhance our image more positively.
A study by Howlett et al. (2013) looked at how minor changes in clothing affected first impressions. They showed participants photos of a man for just five seconds. He wore two different suits: one ‘off-the-peg’ (standard store size) and one ‘bespoke’ (tailored to his body). The results? Even though the differences were minor, the man in the tailored suit was rated significantly higher in:
Confidence;
Success;
Flexibility; and
Salary.
Basically, when your clothes fit your body shape perfectly, you communicate positive attributes without saying a word. I may add that this study focused on men, but think of this like the universal language of ‘intentionality’. When your clothes actually follow the lines of your body, rather than fighting against them, you look like you put effort in your appearance (not to say that you don’t). It doesn’t mean you have to wear skin tight clothes, rather, it means understanding where your shoulders actually sit, where your natural waist is, and where a hem should hit to make you look like you, not like you’re playing dress up in someone else’s wardrobe.
Get your clothes tailored if need be, or as a new hobby learn to make clothes yourself!
Once you know your shape, you stop buying clothes because they looked good on the mannequin and start buying them because they look good on you.
5. Figure out your ‘colour season’ (if you want).
Is the whole colour season thing a fad or could it actually be useful?
A capsule wardrobe is traditionally based on plain and/or neutral colours. It seems that beige, black, grey, white, and green are amongst the most popular colours. However, a neutral colour palette may not fit everyone nor may be appealing to us all. It’s like house interiors that are all beige or grey. Susan down the road might love an all beige house interior but Billy at number 23 might beg to differ. Search for your personal ‘colour season’. It’s an assessment of what colours suit you based on your hair colour, eye colour, and skin colour. You don’t even need to go to a colour season specialist that all the influencers are visiting, and may even be paid to attend... Here are things you can do:
Visit a store and look at the clothes in person, see how the clothes look against you. Bear in mind that the lighting in the changing rooms can differ to the shop floor itself.
At home you can take a photo of yourself, upload it on a word document or in your notes app and clip an image of clothes you like and drag it on yourself.
Find videos of colour season analyses of people that look similar to you, self-explanatory.
If there’s one thing about these analyses, it may be off-putting if you’re told that red looks bad on you and you’re down bad for all things red. YGWIS? Life’s too short for that, for real. Wear whatever colour you want.
I think a large problem with capsule wardrobes is that when you stick to a certain set of colours, it can get boring, and that is not an outcome that you would want in terms of a capsule wardrobe.
When incorporating colour into your wardrobe, have a think about:
What colours do you love to wear already?
What colours are easy for you to wash and maintain?
What colour is your wardrobe mostly already?
What colours do you not really like?
What colours are you willing to try out?
If I’m going to have a little bit of a quibble about colour psychology and clothing, many people on social media incorrectly state that wearing certain colours can help you feel certain moods, or may even tell you about your personality. Colour in psychology is a complex topic. Culture plays a massive role in how we perceive colour, so it carries different meanings for everyone. Colour plays a large role in marketing too.
6. You may find out that you prefer certain brands.
Sometimes we have brands that we like more than others because of the values they’re associated with or because their sizing is reliable. Remember though, brand names aren’t as important as you might think. A luxury label doesn’t automatically mean ‘quality’ anymore—sometimes you’re just paying for their marketing budget. Try to explore brands that you’ve never really acknowledged before, from local makers to high-street alternatives; you never know what you can find!
7. Start with good quality basics. A basic of your own might not be someone else’s.
There’s no set number of clothes for a capsule wardrobe, but it’s best to have enough outfits to wear for a variety of occasions such as work, lounging, probably grocery runs, school, weddings, parties, etc. You may find it helpful to split pieces into sections such as workwear, formalwear, casualwear, and loungewear (just clothes that you wear at home). You can also arrange your clothes into a hot weather pile and a cold weather pile and arrange them accordingly when the seasons change. What you wear for work might totally be separated from your other clothes. Have a different set of items for each season.
It’s good to start with a small amount of items first. Just remember if you have two bottoms and five tops, that’s ten outfits right there (2 x 5 = 10). However, if I’m being honest, ten items would leave me to get bored pretty fast. You don’t need 20 different variations of one specific item though.
Think about the core first:
Underwear
Tops
Bottoms
One-piece/dress
Shoes
Accessories
Then think of context:
Occasion wear
Workwear
Gym clothes
School wear
Holiday clothes
Lighter clothes for warmer weather/heavier clothes for colder weather
I’m going to be honest, there was an actual pre-set clothing list here before, but in reality a capsule wardrobe will look different for everyone. Explore what you need, what you’re potentially missing, and what would benefit you, tailoring it to your specific lifestyle and needs.
8. Where can you get clothes to add to your capsule wardrobe?
Creating a capsule wardrobe doesn’t need to be expensive, time consuming, or completed in one go. Cheap doesn’t always mean poor quality and expensive doesn’t always mean good quality. Although you still have the option to shop in retail stores, you can also get good quality clothing from smaller businesses, thrift stores, charity stores, second hand clothing sites, friends, family, and car boot sales. You’d be surprised by how many good quality items there are out there, yet to be found, and at a good price.
It can be tempting to purchase the first thing you see due to sales tactics such as discounts and one time offers. Before you purchase an item, it’s a good idea for you to carry out an internet search to see if another retailer is selling said item at a better deal.
Whether you agree or not, all mega fast fashion retailers (not naming them) are ethically and environmentally atrocious. Greenwashing is on a mad scale too. Just because these clothes may be cheap doesn’t justify anything. And if you disagree, please take a look at how these clothes are made. Ask yourself, why is a tiny-£1.50-wear once-translucent-100% polyester top even a thing? I’m not in the mood for an existential crisis so I’ll stop right there.
Keep packaging that items come in for when you want to resell items if you don’t like them.
9. Once your wardrobe is getting into shape, don’t restrict your options.
I’ve seen a lot of guides on capsule wardrobes saying that you should stick to certain types of clothing and colour palettes. Or, it needs to be minimalist. However, I think a capsule wardrobe is a trial and error activity that should be fun and allow your creative juices to flow. Don’t put pressure on yourself to include only specific colours. If you like that neon pink t-shirt, go for it. It gives you individuality. If you think about it really, if everyone decided to create their own capsule wardrobe in the same way, we’d all be wearing neutral colours. How fun would that be? Yeah...
Keep building it, explore what you like, what you dislike, find out what might be missing, it’s a project!
10. Don’t bother about what other people *may* think.
Nobody is going to care that you wear your outfits frequently. Seeing that you’ve made a wardrobe that suits you and makes you feel confident, there should be nothing to worry about. Re-wearing clothes is not a crime. Also, washing machines are a thing...
11. Last thing to note, keep your wardrobe in good condition.
Keep your pieces in good condition to ensure that they last long and still look great. Follow care instructions on clothing labels and store items appropriately when not in use. If you decide that an item doesn’t work for you anymore, you can always sell it or give it away knowing that it’s in good condition.
Thank you for reading. :)
Howlett, N., Pine, K., Orakçıoğlu, I., & Fletcher, B. (2013). The influence of clothing on first impressions: Rapid and positive responses to minor changes in male attire. Journal of Fashion Marketing and Management: An International Journal, 17(1), 38-48. https://doi.org/10.1108/13612021311305128
Time for a Mid-Year Reset
Welcome, this is your mini mid-year reset guide.
Can you believe we're already halfway through the year? It's easy to get caught up in what you haven't accomplished yet, but let's be clear, it's never too late to start something new or go after your goals. There's no need to wait for January 1st, and you shouldn't feel like the year has been a waste. You still have six months to make great things happen.
This guide isn't about shaming you, telling you to start a 3AM productivity routine, or forcing you to read a dozen self-help books. Instead, it's an opportunity to pause, reflect on your year so far, and re-assess what truly matters to you.
I know how easy it is to wait for the "perfect" time to begin. But more often than not, the perfect time is right now. When you finally get started, you might even look back and wonder, "Why didn't I do this sooner?"
So, let's get into it. Here are five simple things you can do today to have a little refresh. ✨
It’s time. (Credit: dupe/kimberguillen)
Your vision board CHECK-IN
You’ve probably made a vision board at the start of the year.
A vision board is a visual collection of an individual’s aspirations (i.e., usually goals you’d like to achieve by December). It can include images, words, symbols, etc. Think of it like a bucket list; goals you want to work towards. It serves as a visual reminder and keeps you motivated.
Vision boards can facilitate imaginative thinking, link our subconscious desires to conscious goals (Burton & Lent, 2016; Waalkes et al., 2019), evoke positive emotions and hope, empower individuals to take control of their future narratives, enhance a sense of agency and active participation in defining and visualising goals (Burton and Lent, 2016). Furthermore, vision boards can be a valuable tool for promoting career development and self-awareness. Creating vision boards can help individuals to identify their strengths and interests, develop career goals, increase self-efficacy and motivation, and also help individuals feel more connected to culture and community (Waalkes et al., 2019).
Benedict (2021) suggests that creating and presenting vision boards can help individuals to reflect on their experiences, again, identify their strengths and weaknesses, set future goals, visualise success, gain inspiration, and learn from their own and others' experiences.
If you’ve made a vision board for this year, pull it up, take some time to review it, check your progress so far, have a think about:
What’s on there?
Have you achieved anything on there yet? (Well done if you have!)
What have you not achieved yet? (There’s still time to achieve!)
Why have you not been able to make any progress yet? (Find out what could be holding you back.)
Is there anything you’re not interested in/doesn’t resonate with you anymore? (Change it, remove it, or postpone it. It’s alright to have a change of heart. With a vision board, the thing is that you have the ability to change it. Your goals don’t have to be set in stone.)
If you haven’t made one, give it a try. You can make one for the rest of the year or you can make one to reflect your dreams and desires in general. Some people like to break their goals down by month, while others may go with the flow.
So how do you go about making a vision board? You can make a physical vision board or a digital one, whichever you prefer.
If you want to make a physical vision board, get a piece of paper or card. Print off some images and quotes that you like and stick it on the paper or card. It could look something like this:
On the other hand, if you want to make a digital vision board there are three main ways you can go about making one: A notes app (e.g., Apple Notes, Samsung Notes, Notion, Goodnotes, etc.); using online editing software (e.g., Word, PowerPoint, Paint, Canva, etc.); or simply saving images in a folder in your gallery.
You can be as specific as you want, there are no rules. You can cover areas such as finance, relationship, career, lifestyle, and recreation. You could include things like:
Restaurants you want to go to;
A promotion you’d like;
A new skill you’d like to learn;
A clothing item you really want; or
A place you’d like to visit.
If you’d like to take your vision board a step further, you may even plan out the steps you’re going to take in order to achieve your goals. Start off small, what little things can help you get started today? Remember that things don’t usually come into fruition overnight and can take some time to prepare and execute.
wardrobe RESET: DECLUTTER AND REORGANISE
If there’s one thing that we all have in common in our day to day lives, that one thing has got to be deciding what to wear. Our wardrobe is an area of our life that has a large influence on us.
Find the time to go through your wardrobe and/or drawers and take a look at the clothes you have. As you do, ask yourself a few questions:
What do you wear most often and what do you genuinely love?
What clothing items don't serve you anymore, need some repair, or are just taking up space?
Have you rediscovered anything you totally forgot you owned?
In the UK, it’s summer in July (sorry if you’re reading from Australia).
Now is the perfect time to make your wardrobe work for you. If you're in a summer climate, bring your favourite warm-weather clothes to the front of your closet. Move those heavy knits, thick jumpers, and winter coats to the back or a different storage spot. This simple swap makes it easier to see and access the items you'll actually wear in the coming months. It can also help you avoid buying new things for a holiday that you may already have buried in the back.
Oh, and those clothes I told you to think about earlier that don’t serve you anymore - Let’s be real, they’re probably taking up space. With these, you can:
Replace them with something that fits your current needs and style;
Donate them to a local charity;
Sell them on a second-hand app like Vinted, Depop, or eBay;
Recycle them at a textile recycling centre;
Mend anything that just needs a little TLC.
Are you finding that outfit planning is quite a struggle at this time of year? If you find yourself in a rush in the morning and struggle to find an outfit for work, school, or in general then take the time to plan your outfits out the night before! You won’t believe how much time you’ll save.
You can even try putting together a capsule wardrobe, there are many benefits to having this system in place. A capsule wardrobe involves a curated collection of a few essential, versatile items that you can mix and match. It can simplify your decisions, help you save money on impulsive purchases, and make getting dressed feel less like a chore and more like a joy.
Exercise: GET YOUR BODY MOVING
Exercise/physical activity can provide us with a lot of benefits; it’s a great way to keep us not just physically healthy, but can also do wonders for our mental health as well.
The NHS (2025) recommends that 19-64 year olds take part in at least 150 minutes of moderate-intensity activity a week. According to a recent systematic review carried out by Huang and Wong (2025), featured in Frontiers in Psychology (Sec. Sport Psychology), ‘Exercise prescriptions for young people's emotional wellbeing’, it’s been suggested that: low-intensity exercises can help reduce negative emotions and increase mental toughness; moderate-intensity exercises can effectively reduce anxiety and increase vitality; short periods of running can enhance wellbeing; and 15–30 minutes of exercise can lead to lasting positive emotions.
Moreover, Trajković et al. (2023) discussed in a editorial titled ‘Effects of physical activity on psychological well-being’ that the positive psychological effects of exercise include increased life satisfaction, positive emotions, self-appraisal, self-efficacy, self-confidence, and physical competence. In addition, the authors comment that higher levels of physical activity is also associated with lower cortisol levels, lower negative mood, fewer symptoms of depression and anxiety, and fewer sleep disturbances. They add that physical activity may be considered a protective factor for lower stress levels, depression, and poor eating habits.
Of course, you can tailor exercise to your own individual circumstances, what might work for someone else might not work for you. You don’t have to join a run club, sign up for a gym membership, start loading up on protein, buy a new Alo/lululemon set, neither a Peloton subscription. There are many things you can do to keep your body active such as:
Taking a walk (maybe in a shopping centre, at the park, the beach, etc.), especially when the weather is tolerable;
Playing with a pet;
Swimming;
Yoga; and even
Gentle stretches.
You can find hundreds of free guided workout videos on YouTube, with options for every fitness level. If getting active feels like a struggle, start with just a few minutes a day. The key is to start small and find something you genuinely enjoy.
If you find it hard to concentrate, find exercise quite boring, or if you’re nervous to exercise in a gym, try listening to your favourite music to boost your morale.
Journal: WRITE YOUR THOUGHTS DOWN
Speaking about keeping your body active, it’s also important to keep your mind active.
One simple way to do this is through journalling! Journalling is simply the act of writing down your thoughts, feelings, and ideas. It gives you a place to acknowledge them instead of having them just floating around in your mind (rent-free?).
Journalling can be an important tool for improving emotional and psychological wellbeing (Wurtz et al., 2022), and it’s pretty useful if you don’t have anyone to talk to or if you’re not comfortable sharing your feelings with others.
You can write in a notebook, a diary, a notes app, a journalling app, whatever you want. You can download PBMIF’s free 2025 digital journal here which includes many activities and questions to aid reflection.
To get started, try reviewing the first half of the year by reflecting on these questions:
What have you done so far that you're proud of?
What’s gone well for you, and what hasn’t gone so well?
What's made you happy or sad?
What are you grateful for?
What have you been putting off that you want to start now?
What has you feeling worried or restless?
If writing's not your cup of tea, you can still reflect in other ways. At the end of the day (in bed), take a moment to think about one thing you're grateful for. It doesn't have to be a major event—it could be a small win, like finding the last item in stock that happened to be your size, getting a package in the mail, passing an exam, spending time with someone you love, or even just finding an extra chip at the bottom of your takeaway bag. Stuff like that, yeah?
Even better yet, hear me out. When you get some private time to yourself, whether it be first thing in the morning, when you’re driving, cleaning, in the shower, or even right before you go to bed, just have a little conversation with yourself (or you can speak to God, the universe, etc. if you prefer) aloud. You can even look out of the window and just speak whatever’s on your mind. Talk freely and openly. Ask questions. Your own thoughts may provide you breadcrumbs towards breakthroughs.
Digital Detox: GET RID OF UNNECESSARY DIGITAL CLUTTER
Our digital devices… so prominent in our lives. It’s only right to keep them clutter-free, right? Otherwise they just serve as a distraction.
When you’ve got notifications going off all the time, a load of screenshots of recipes you’ll probably never bother to try, 100+ unread emails, ridiculous content on your for you page, let’s be real, is this not annoying? What’s more, do you find yourself scrolling social media for hours on end?
Schraggeová and Bisaha (2025) describe a digital detox as . . . “a range of online and offline interventions aimed at improving wellbeing by optimising habits and behaviours associated with technology use, particularly smartphones”. A digital detox isn't about not using your digital devices. It's simply any effort you make to be more intentional with your technology use. It's about taking back control of your digital life so it serves you and your wellbeing.
Try and make your digital habits mindful and intentional. Here are a few things you can do to give your digital life a little clean up:
Clean up your feed: Unfollow any accounts that no longer serve you joy. On the flip side, follow accounts that are uplifting, inspiring, or genuinely useful. At the same time, unsubscribe from newsletters that clog up your inbox and delete old spam emails;
Declutter your phone: Delete old apps, screenshots, and notes you don’t use or need. If you have screenshots of things you'd like to do or try, put them on your vision board! If you find your screen time is out of control, consider setting app timers to help you use your time more mindfully;
Reconnect with what matters: Instead of endless scrolling, use your device for real connection. Maybe send a quick message to a friend or family member you haven't spoken to in a while. Or, put your phone down and start that new hobby you've been wanting to try;
Perform a digital check-up: Take a moment to save important photos and files to an external hard drive or cloud service. While you're at it, do a quick password check and update your passwords. Keep them somewhere safe.
And there you have it: five simple things you can do to give yourself a mid-year refresh. I hope this guide helps you take a step back, reset your focus, and approach the rest of the year feeling more intentional and inspired.
Thank you for reading. ;)
Benedict, B. C. (2021). Using Vision Boards to Reflect on Relevant Experiences and Envision Ideal Futures. College Teaching, 69(4), 231-232. https://doi.org/10.1080/87567555.2020.1850411
Burton, L., & Lent, J. (2016). The use of vision boards as a therapeutic intervention. Journal of Creativity in Mental Health, 11, 52–65. https://doi.org/10.1080/15401383.2015.1092901
Huang, W. & Wong, T. L. (2025). Exercise prescriptions for young people's emotional wellbeing: a systematic review of physical activity intensity, duration, and modality. Frontiers in Psychology, 16, 1552531. https://doi.org/10.3389/fpsyg.2025.1552531
NHS UK . (Accessed: 2025, Jul 16). Physical activity guidelines for adults aged 19 to 64. https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64
Radtke, T., Apel, T., Schenkel, K., Keller, J., & von Lindern, E. (2021). Digital detox: An effective solution in the smartphone era? A systematic literature review. Mobile Media & Communication, 10(2), 190-215. https://doi.org/10.1177/20501579211028647
Schraggeová, M. & Bisaha, D. (2025). The effect of digital detox through digital minimalism using the MinimalistPhone [sic] app on the behavior of young users and their emotional experience. Computers in Human Behavior, 18, 100699. https://doi.org/10.1016/j.chbr.2025.100699
Trajković, N., Mitić, P. M., Barić, R., & Bogataj, Š. (2023). Editorial: Effects of physical activity on psychological well-being. Frontiers in Psychology, 14, 1121976. https://doi.org/10.3389/fpsyg.2023.1121976
Waalkes, P. L., Gonzalez, L. M., & Brunson, C. N. (2019). Vision Boards and Adolescent Career Counseling: A Culturally Responsive Approach. Journal of Creativity in Mental Health, 14(2), 205-216. https://doi.org/10.1080/15401383.2019.1602092
Wurtz, H. M., Willen, S. S., & Mason, K. A. (2022). Introduction: Journaling and Mental Health during COVID-19: Insights from the Pandemic Journaling Project. SSM. Mental health, 2, 100141. https://doi.org/10.1016/j.ssmmh.2022.100141
Easing Off Fast Fashion Trends
PLASTIC GALORE!
Please re-use these bags.
One of my favourite programmes at the moment is ITV's Dress To Impress (reruns). It’s a reality series that involves three contestants battling it out to impress a singleton by finding them an outfit according to a brief. What really happens though is that the contestants don't listen to the brief and buy what they want instead. The programme features a lot of clothing that were trendy at the time it was filmed. Sometimes I shriek when I see what trends were worn back in the day. It's got me thinking about issues around fast fashion. I’m ashamed to say that there are many clothing items in my wardrobe that were trends at one point in time and that I’d be embarrassed to wear today.
Do we really need to wear clothes that are in? Why can’t we just have our basics and be done with it?
Fast fashion refers to the clothing industry's business model of replicating and mass-producing recent catwalk trends and high-fashion designs, at a low cost, and in a really short space of time. Trendy clothes at cheaper prices. Some fast fashion brands include SHEIN, Boohoo, H&M, Urban Outfitters, Uniqlo, and Primark. There are many issues surrounding fast fashion such as poor working conditions, exploitation, negative environmental impact, green-washing, and overconsumption, just to name a few.
The fashion industry is one of the most polluting industries in the world. We can’t really blame consumers for purchasing fast fashion because some consumers may not be able to afford well-made and long lasting clothing that usually comes with a high price tag. What can consumers and businesses do to engage in and promote sustainable practices in fast fashion?
There are many issues surrounding fast fashion such as poor working conditions, exploitation, negative environmental impact, green-washing, and overconsumption, just to name a few.
Explore sustainable behaviour framework
How can a consumer be nudged to make sustainable choices? White et al. (2019) have developed a framework, named SHIFT, to encourage sustainable consumer behaviour change. SHIFT implies that consumers are more persuaded to engage in pro-environmental behaviours when the context influences psychological factors being, social influence, habit formation, individual self, feelings and cognition, and tangibility (White et al., 2019). Social influence – Consumers are impacted by the presence, behaviours, and expectations of others. Habit – Many sustainable behaviours involve repetition. It is suggested that to encourage consumers to repeat sustainable actions, actions should be easy to perform, and consumers could be offered incentives and/or feedback. The Individual Self – Who we are as an individual influences our behaviours. This factor involves self-concept, self-interest, self-consistency, self-efficacy, and individual differences. Feelings and Cognition – Our thoughts and feelings help us to evaluate sustainable actions. Self-transcendence and openness to change values have a positive impact on consumers' levels of ethical concern towards welfare (human and animal), and the environment. It has been found that an individual's level of concern towards animal welfare and the environment positively influences a consumer's likeliness to purchase ethically marketed fast fashion (Stringer et al., 2020).
SHIFT implies that consumers are more persuaded to engage in pro-environmental behaviours when the context influences psychological factors.
Have a try at curating a capsule wardrobe
Little to no research has been carried out on the effects of owning a capsule wardrobe. Recently, Bardley et al. (2022) investigated the effect of a 3 week capsule wardrobe on 10 female participants. To put it simply, the capsule wardrobe is a limited collection of apparel that are of high quality, long lasting, and suitable for a variety of occasions. Usually, capsule wardrobes consist of clothes that complement each other. The capsule wardrobe has gained attention within the past few years because it helps guide consumers to consume less whilst allowing them to explore their style at the same time. The capsule wardrobe positively impacted participants; they felt less stressed about choosing what to wear, they became less attached to fashion trends, and they enjoyed exploring their style. Participants were also more aware of conscious consumption (Bardey et al., 2022).
Of course, buying high quality products may not be suitable for everyone, but high quality products don't have to always be costly. Take a look around second-hand clothing apps - You'll be amazed at the bargains you can find.
Educate ourselves with the facts
Stringer et al. (2022) have found that consumers “perceive worker welfare concerns at both a proximal and cultural distance to themselves, and therefore struggle to connect with the issues associated with modern slavery”. In others words, consumers don’t see modern slavery first-hand and it doesn’t affect them personally. Out of sight, out of mind? Consumers acknowledge that exploitation is common practice in fast fashion to ensure that clothing remains cheap.
Out of sight, out of mind?
Zhang et al. (2021) conducted a study on consumer attitudes towards sustainability of fast fashion apparel in the UK, and found that consumers’ claimed knowledge of sustainability is higher than actual knowledge. Therefore consumers should regularly update their knowledge to avoid being misled by fast fashion companies. In addition, Zhang et al. (2021) state that fast fashion producers should be aware that “female working class consumers in the UK, who constitute a major part of the fast fashion market, are not sensitive to fast fashion products with sustainability features. Excessive emphasis on this could probably harm the market share” (Zhang et al., 2021). In the researchers’ words, females are “less sensitive to prices when purchasing fast fashion products with sustainability features”, and males however, are “more ready to increase their purchases of sustainable fast fashion products than females”.
Spread awareness
According to Chaturvedi et al. (2020), Gen Z consumers have strong ethical and moral values towards protecting the environment, which influences their purchase intentions. They take cost, environmental concern, perceived value, and personal norms into account when deciding to purchase recycled clothing. Because of these factors, the researchers suggest that marketers should provide thorough information about the positives of buying recycled clothing such as how it is produced and how it can reduce negative impact on the environment. Chaturvedi et al. (2020) also recommend that consumers who purchase recycled clothing should be offered rewards such as discounts and gift vouchers.
Ditch fast fashion apps
Limiting your access to fast fashion can save you money… and time. Many consumers regret the amount of time they spend on mobile shopping apps (McLean et al., 2022). McLean and colleagues carried out a study to understand the effects of consumers' interactions with mobile shopping apps (their intentions to reuse them, loyalty towards brands, and brand reputation). The researchers found that the addictive nature of shopping apps led to regrettable escapism. When scrolling through mobile shopping apps, participants enter a ‘flow’ state (i.e., being absorbed and engrossed in an activity). During this period, time feels distorted. As a consequence of spending so much time on these apps, consumers feel guilt and frustration.
The researchers found that the addictive nature of shopping apps led to regrettable escapism.
Be aware that influencers, influence
Social media influencers, generally found on Instagram, YouTube, and TikTok are becoming increasingly popular amongst young people. They have one job to do and that is to influence others. Influencers gain loyal and dedicated followers, which attract the attention of brands. Brands pay influencers to advertise their products and services, especially online fashion retailers. It’s highly cost effective and the need for traditional marketing methods such as television adverts is no more (Sinha & Fung, 2021). Some influencers even create their own brands.
Influencers play a large role in fast fashion, especially on platforms like YouTube. According to Thornton (2021), who studied unethical consumption habits of five fashion YouTubers/influencers, there is a need for fashion influencers to educate their viewers about fast fashion’s impact on the environment. Through 15 videos on the platform, Thornton (2021) found that: fast fashion brands dominate YouTube; YouTubers do not take responsibility for their unethical consumption habits; and no YouTuber successfully avoided making unsustainable fashion choices. If you don’t like the content your favourite YouTuber, or influencer in general is creating, let them know politely in their comments section, or just don’t entertain yourself with their fast fashion videos/content.
Bardey, A., Booth, M., Heger, G., & Larsson, J. (2022). Finding yourself in your wardrobe: An exploratory study of lived experiences with a capsule wardrobe. International Journal of Market Research, 64(1), 113-131. https://doi.org/10.1177/1470785321993743
Chaturvedi, P., Kulshreshtha, K. & Tripathi, V. (2020). Investigating the determinants of behavioral intentions of generation Z for recycled clothing: an evidence from a developing economy. Young Consumers, 21(4), 403-417. https://doi.org/10.1108/YC-03-2020-1110
McLean, G., Al-Nabhani, K., & Marriott, H. (2022). 'Regrettable-escapism' the negative effects of mobile app use: a retail perspective. Psychology and Marketing, 39(1), 150-167. https://doi.org/10.1002/mar.21584
Sinha, J. I. & Fung, T. T. (2021). How Social Media Micro-Influencers Are Disrupting the Business of Youth Fashion. Rutgers Business Review, 6(1), 44-50.
Stringer, T., Mortimer, G. & Payne, A. R. (2020). Do ethical concerns and personal values influence the purchase intention of fast-fashion clothing? Journal of Fashion Marketing and Management, 24(1), 99-120. https://doi.org/10.1108/JFMM-01-2019-0011
Stringer, T., Payne, A. R. & Mortimer, G. (2022). As cheap as humanly possible: why consumers care less about worker welfare. Journal of Fashion Marketing and Management, 26(4), 717-737. https://doi.org/10.1108/JFMM-06-2021-0158
Thornton, I. (2021). “That is a Huge Wardrobe and Clothing Mistake!": The Unethical Consumption Habits of YouTube's Fashion Influencers and the Environmental Consequences of a Disposable Lifestyle. Pell Scholars and Senior Theses, 136.
White, K., Habib, R., & Hardisty, D. J. (2019). How to SHIFT Consumer Behaviors to be More Sustainable: A Literature Review and Guiding Framework. Journal of Marketing, 83(3), 22-49. https://doi.org/10.1177/0022242919825649
Zhang, B., Zhang, Y., & Zhou, P. (2021). Consumer Attitude towards Sustainability of Fast Fashion Products in the UK. Sustainability, 13(4), 1646. http://doi.org/10.3390/su13041646
Benefits Of A Capsule Wardrobe
Seen or heard about capsule wardrobes but never bothered to look into them? Well, you should read this. It could change your life.
IT’S ALL ABOUT THE ESSENTIALS
A capsule wardrobe is a set number of clothing pieces that complement each other, are of good quality, durable, (typically) minimally designed, and intended to last (a long time). Many fashion bloggers, vloggers, stylists, influencers, the average consumer like ourselves, and a few independent fashion brands have focused their attention on sustainable fashion consumption, with interest in well-made, timeless clothing and accessories, as opposed to one-use, throwaway trend pieces, proving you can still be fashionable while consuming less.
It’s no secret that the fashion industry is among the top ten polluting industries. Fast fashion retailers churn out more (a lot more) items than what’s necessary, and consumers cop more items than what’s necessary. We have too much choice. And we’re encouraged to buy things. It’s not fair to put the blame on consumers; fast fashion might be the only option some people have.
Overproduction and overconsumption are ongoing problems associated mostly with fast fashion retailers such as SHE*N. When you really think about it... How is something like this actually acceptable? Well, we don’t really see or know what happens before our clothes reach our doorstep (e.g., where the materials came from, where the clothes were made, who made them and their working conditions, the whole journey it took to get to you, etc.) (see Stringer et al. 2020), nor what happens to them afterwards (e.g., shipped off to landfill in other countries). Retailers and businesses should be more transparent with their customers. Out of sight, out of mind. It’s that simple.
Not only that, it is suggested that materialism is related to lower levels of life satisfaction (Tsang et al., 2014).
So, why should you give a capsule wardrobe a go then?
Bardey et al. (2021) have carried out some sweet research on the impact of a capsule wardrobe on consumers. 👏🏼
The researchers studied ten female participants’ (who had an interest in fashion) lived experiences with a three week capsule wardrobe. Participants were to wear items only from their capsule wardrobe that consisted of around 37 items; clothing, shoes, bags, and other accessories (not including underwear, sleepwear, or sportswear). Participants were interviewed before and after in order to understand their consumption habits, style, and their attitude towards sustainability.
The results showed that a capsule wardrobe had a positive impact on participants. It was found that participants:
Were less stressed: Participants had no need to plan outfits because their clothes were all complementary, and they had less options to choose from. Also, participants shared that their outfits were decided on faster.
Were detached from fashion trends: Social media (i.e., mainly Instagram, TikTok, and maybe even YouTube) plays a large role in how we think we should dress ourselves. A part of human nature, we follow what others are doing. We follow trends. Before adopting the capsule wardrobe, participants initially felt pressured to follow trends and fit in. Afterwards, they felt more free and less pressured by the latest fashion trends.
Found joy in their own style: Participants were more interested in their own sense of style after the study than before. They shared that they paid more attention to how they styled their outfits (owned both before and after), including the use of makeup, leading them to explore the variety of outfits available to them.
Enhanced their awareness of conscious consumption: The experience of adopting a capsule wardrobe gave participants a chance to reflect on their consumption behaviours and their impact on the environment. They acknowledged the amount of clothes they owned and would consider obtaining better quality items. They discussed that they saved money by not purchasing clothing. How many clothes do you purchase within a month?! Not only that, participants shared that they would pay more attention to the way they treated their clothes.
Bardey, A., Booth, M., Heger, G., & Larsson, J. (2021). Finding yourself in your wardrobe: An exploratory study of lived experiences with a capsule wardrobe. International Journal of Market Research, 64(1), 113-131. https://doi.org/10.1177/1470785321993743
Stringer, T., Mortimer, G. & Payne, A. R. (2020). Do ethical concerns and personal values influence the purchase intention of fast-fashion clothing? Journal of Fashion Marketing and Management, 24(1), 99-120. https://doi.org/10.1108/JFMM-01-2019-0011
Tsang, J. A., Carpenter, T. P., Roberts, J. A., Frisch, M. B., & Carlisle R. D. (2014). Why are materialists less happy? The role of gratitude and need satisfaction in the relationship between materialism and life satisfaction. Personality and Individual Differences, 64, 62-66.