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21 Midlife Mini Habits - Advent Edition
One small habit at a time → big improvements in how you feel.
This December, join me for a gentle 21-day Advent-style wellbeing reset designed especially for midlife and post-menopausal women.
From 5th–25th December, you’ll receive one tiny daily habit — just like opening an Advent window — to help you feel calmer, more energised, and a little more “you” through the busiest month of the year.
How the 21-Day Midlife Mini-Habits programme Works
From 5th–25th December, you’ll get a new tiny habit each morning — think of it as your Midlife Advent Calendar, but instead of chocolates, you’ll find simple, doable steps that support your mood, energy, cravings and routines in post-menopause.
Each small change takes only a few minutes and fits easily into everyday life, even during December.
You’ll receive:
👉 One short video (under 5 minutes) every day
Each one gives you a tiny habit, mindset shift or practical suggestion you can try that day.
👉 Simple, achievable ideas that fit into real life
Think:
• drinking less caffeine in the afternoon
• taking a 5-minute walk
• keeping your phone out of bed
• saying “no” a little more often
• being kinder to yourself
Small things — but they add up.
👉 All delivered on an easy-to-use app
Access from your phone, laptop or tablet… wherever you are in the world.
Join the Free Challenge Now!Why small habits?
Because small habits stick — and they’re much less exhausting than trying to change everything at once.
Women who’ve done this programme before tell me:
✨ “Such actionable tips, perfectly packaged in short, accessible videos.”
✨ “I actually looked forward to them dropping into my inbox.”
✨ “It helped me feel positive and back in control again.”
✨ “You keep it real, Sam — and that’s why it works.”
You don’t need huge overhauls.
You don’t need perfection.
You just need a gentle nudge in the right direction — one day at a time.
What you’ll gain
By the end of the 21 days, you’ll have a collection of tiny habits that can help you:
✔ feel more energised
✔ sleep better (or at least start improving disrupted nights)
✔ feel calmer and more in control
✔ manage midlife stress and overwhelm
✔ think more clearly
✔ feel more positive about looking after yourself
✔ build confidence in your own ability to make change
All without giving up wine, going to the gym daily, or reorganising your entire life.
Join the Free Challenge Now!When does it start?
We begin on 5th December — the perfect moment to gently steady your habits before the festive chaos really kicks in.
You’ll receive your first tiny Advent-style habit on the morning of the 5th, followed by a new one every day until 25th December.
It’s simple, light and totally doable through the busiest month of the year.
Sign up now and your place will be saved.
Ready to put yourself at the top of the list — even for just 5 minutes a day this December?
Fill in the form below to join this free 21-day Advent-style programme.
It’s online, simple to follow, and designed to fit around real midlife life — work, family, caring, the lot.
This is my way of supporting as many midlife and post-menopausal women as I can through a month that often feels busy and overwhelming.
I’d love you to join me.
Let’s make the next 21 days feel calm, doable, and the start of something really good.
Who am I?
I’m Sam Palmer, a nurse and Menopause Fitness & Lifestyle Expert.
I’ve spent 25 years helping women feel better in their bodies and calmer in their minds — especially during the midlife and menopause years.
And what I know for sure is this:
✨ Women don’t need more overwhelm.
✨ They don’t need more guilt.
✨ They don’t need another “all or nothing” plan.
They need simple, realistic steps that help them feel like themselves again.
That’s exactly what these 21 days are all about.
