Lagom is a Swedish philosophy that roughly translates to “just enough.” Sometimes referred to as the goldilocks lifestyle, lagom living means not too much, not too little, just enough. It’s a way of approaching life with balance, moderation, and intention, rather than extremes. Instead of constantly chasing more or feeling guilty for doing less, lagom encourages you to find balance. A middle ground where your effort, energy, and expectations are aligned with what is sustainable. This mindset can have a significant impact on mental well-being.
By reducing the pressure of perfectionism and overdoing things as well as decreasing the anxiety associated with the notion of always needing to do more, lagom offers a way of living that supports self-acceptance. Lagom living helps prevent burnout by encouraging realistic boundaries. Lagom doesn’t mean you shouldn’t strive, grow, or pursue meaningful goals, rather it simply encourages you to do so in a balanced and sustainable way. When you begin to live within your own definition of “enough,” you experience less comparison, more presence, and a greater sense of control over your daily life. In turn, leading to a calmer, more grounded state of mind.
It’s very easy and extremely common to lose sight of what “enough” actually feels like. The Swedish concept of lagom offers a different way of living, one rooted in balance, sustainability, and intentional living. It’s not about doing less or more, it’s about doing what’s appropriate in the moment. This 7-day Lagom Challenge is designed to help you reset through small, meaningful shifts that bring your life back into balance.
Day 1: Define Enough
The first step on your lagom journey is to define what “enough” truly means for you. Rather than chasing someone else’s expectations, take time to reflect on what you want for yourself. Begin by identifying three key areas such as work or school, health, and relationships. Ask yourself what balanced effort looks like in each, where you may be overextending, and where you might not be showing up fully. This self-reflection helps lay the groundwork for a more sustainable and harmonious life. When you define your own version of “enough,” you reduce comparison and begin to live with greater intention and less stress.
Day 2: Declutter One Space
Day two of this challenge shifts your attention to your physical environment. Choose one small space, perhaps a desk, a bag, a car, or even your inbox, and simplify it. By removing what you don’t use and keeping only what serves a purpose, you create a sense of order and calm. As your surroundings become lighter and less cluttered, your mind often follows, reinforcing the idea that physical simplicity supports mental clarity.
Day 3: Work in Focused Blocks
On day three, your goal is to address how you work. Instead of multitasking and constant distraction, commit to working in focused blocks of 45 to 60 minutes. During these periods, give your full attention to a single task. This means no scrolling and no interruptions. This is then followed by a real break. Where you acknowledge and fully appreciate the act of resting. This routine encourages balanced productivity.
Day 4: Practice “Lagom Yes”
Day four introduces the idea of a “Lagom Yes.” Before agreeing to something, pause and reflect. Do you realistically have the energy? Does it align with your priorities? Will it stretch you in a healthy way rather than overwhelm you? You then make one intentional choice to say “no.” This practice reinforces that boundaries are essential, not restrictive. Protecting your time and energy allows you to engage more fully with what truly matters.
Day 5: Enjoy a Simple Moment…Fully
On the fifth day, your challenge becomes more subtle but equally powerful. This day’s task is to fully experience a simple moment. Choose an everyday activity, such as your morning coffee, a walk, a meal, or a conversation, and give it your complete attention. No distractions, no multitasking. This practice reminds you that joy isn’t found in excess or constant stimulation, but in presence. When you slow down enough to notice, even ordinary moments become meaningful.
Day 6: Move Your Body
Day six turns to movement. This day’s challenge encourages you to approach physical activity with moderation. Rather than pushing yourself to extremes, engage in an activity that feels strengthening and energizing. This might be a walk, stretching, or a light workout. The goal is to support your body without exhausting it. When movement feels manageable, it becomes something you return to consistently, rather than something you avoid.
Day 7: Reflect and Reset
The final day of the Lagom Challenge invites you to reflect and reset. Take time to consider where you felt most balanced during the week and where you felt stretched too thin. Identify what worked, what didn’t, and what you want to carry forward. From there, choose one habit to continue, recognizing that balance is not achieved through one big decision, but through small, ongoing adjustments. This 7 Day Lagom Challenge is a reminder that lagom isn’t about restriction, it’s about balance. Living lagom creates a life that feels stable, intentional, and manageable. Remember, don’t feel like you need to overhaul everything to find balance. Instead, make small, thoughtful shifts, one day at a time. Not too much, not too little, just enough.
To learn more about lagom, check out my book Swedish Lagom, your guide to living a well-balanced life, filled with happiness, joy, and positivity.
Kortney Yasenka, LCMHC, is a licensed clinical mental health counselor who provides individual, family, and group therapy, as well as life coaching services. She is certified in trauma focused cognitive behavioral therapy and has experience working with veterans and active military personnel. She has a Masters in Counseling Psychology with a concentration in Health Psychology from Northeastern University. With over 15 years of experience, Kortney has worked in community mental health, school systems, and private practice while specializing in mood disorders, school and work related issues, life transitions, and self-esteem. Kortney is the co-author of The Stoicism Book of Quotes and wrote the foreword to The Resilient Warrior. Her newest book which she co-writes with her mom is Swedish Lagom.
