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Newsletter | Laundry |Health Storey Goals | No. 3 of 2026

Laundry 101: What to Wash, How to Choose Detergents, and How to Dry Things Right

Laundry Lab: Washing Everything That Belongs in the Washer

Keeping a busy home fresh and organized starts with smart washing and drying habits. In this issue, we simplify what can go in your washer, which detergents to use, and which fabrics should stay out of the dryer or need special care. Quick tip: always check garment care labels first—they’re the best guidance for each item.

Section 1: What can go in the washer

– Everyday cottons and linens: shirts, jeans, towels, bed sheets. Use warm or cold water depending on soil level and colorfastness; wash darks separately from lights.

– synthetics and blends (polyester, nylon, spandex): generally fine on cold or warm cycles; many hold color well.

– Delicates and sweaters: use a gentle or delicate cycle; consider a mesh bag for small items.

– Athletic wear: wash in cold water to protect elasticity; avoid fabric softeners which can reduce moisture-wicking.

– Kids’ clothing and bibs: follow label care; use fragrance-free detergent if there are sensitivities.

– Bedding and bath towels: can often handle warm water; use a longer cycle for bulky items.

– How to sort: by color (lights, darks, bright colors), by fabric type (delicates separately), and by soil level (heavy soils separate from lightly soiled items).

Section 2: Detergents to use

– Types of detergents:

  – Liquid detergents: great for greasy stains and pre-treating; easy to measure.

  – Powder detergents: often cost-effective; good for hard water when paired with a water-softening booster.

  – Detergent pods/pacs: convenient, but use only one per load and keep out of reach of kids.

  – Fragrance-free or dye-free options: better for sensitive skin or households with allergies.

– High-efficiency (HE) washers vs standard machines:

  – If you have an HE washer, use HE detergents. They produce fewer suds and work best with reduced water.

  – If you have a standard washer, regular detergents work fine, but follow the label for the correct amount.

– How much to use:

  – Follow the product label; a typical small-to-medium load often uses less than the cap suggests.

  – For hard water, you may need a little more detergent or a water-softening booster.

– Special boosters (optional):

  – Oxygen-based bleach for whites and color-safe brightening (avoid chlorine bleach on colored fabrics and delicate fibers).

  – Stain pretreaters for tough spots (grease, wine, grass). Test on hidden seam first.

– Tips for sensitive households:

  – Choose fragrance-free, dye-free detergents.

  – Rinse cycles matter; extra rinse can help remove detergent residue that irritates skin.

Section 3: What can be dried in the dryer vs. what should air-dry

– Dryer-friendly items (low to medium heat; shorter cycles help extend life):

  – Most cottons and poly-cotton blends

  – Synthetic fabrics (polyester, nylon blends)

  – Towels and bath sheets

  – Sweatshirts and fleece (watch for pilling)

– Delicates and items to air-dry or lay flat:

  – Wool and cashmere sweaters (lay flat to preserve shape)

  – Silk, satin, and delicate tops (use a lingerie bag or air-dry)

  – Rayon/viscose and some duplex fabrics (check care label; many are air-dry only)

  – Certain knitted patterns and beaded garments (premature shrinkage risk)

– What “dry-clean only” really means for home laundry:

  – Dry-clean-only items should not go in a home washer or dryer unless the care label explicitly says otherwise.

  – If you’re ever unsure, test with a small, inconspicuous area or take to a professional cleaner.

– Practical tips to dry efficiently:

  – Clean the lint screen before every load to maximize drying efficiency.

  – Use the right heat setting: low/air-dry for delicates; medium heat for most cottons; high heat only for sturdy items that tolerate it.

  – Use dryer balls or clean tennis balls to help bounce and reduce drying time for bulky items like towels and blankets.

  – Remove items promptly to minimize wrinkles; fold or hang after they’re dry.

Section 4: Quick home laundry routine templates

– Everyday casual path: cold wash for most colors, gentle cycle for delicates, air-dry or low-heat for delicate pieces.

– Towels and bedding path: warm wash if soil is moderate, longer dry on medium heat, add dryer balls to speed up drying.

Section 5: Troubleshooting tips

– If colors bleed: wash separate for the first few cycles or use color-catching sheets.

– Lingering odors: rewash with a bit more detergent and add a half cup of baking soda to the wash.

– Clothes shrinking after a warm wash: avoid high heat; re-wet, re-shape, and air dry if possible.

– Detergent residue on clothes: add an extra rinse cycle or run an extra rinse on the machine.

Section 6: A quick care checklist

– Always check care labels before washing.

– Sort by color, fabric type, and soil level.

– Use the appropriate detergent and the recommended dose.

– Match water temperature to the fabric and soil.

– Dry items on the recommended setting; avoid high heat on delicates.

Daily Goals for this Week

  • Monday – Clear Desk Space
  • Tuesday – Sort Paperwork
  • Wednesday – Tidy Desk Drawer
  • Thursday – Organize Digital Files
  • Friday – Clean Keyboard
  • Saturday – Create Functional Workspace
  • Sunday – Add personal Touches to work space at work and home
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|Daily Storey Goal | Clear Out Under the Bed | January Goals | Coaching Prompt |

Why an Empty Under-Bed Space Supports Feng Shui, Calm, and Better Sleep


If you’ve ever felt that your bedroom carries a heaviness or restlessness, the space under the bed might be part of the problem. In many feng shui and energy-focused design ideas, clutter—especially tucked away where you can’t see it—still disrupts the flow of chi. The simple rule: keep the space under your bed empty. Not only can this reduce mental clutter and energy stagnation, it also makes your room easier to clean and helps you sleep more soundly. And yes, the “out of sight, out of mind” tendency is real—when nothing is stored under the bed, there’s nothing to forget about, misplace, or trip over.

Why keeping the space under the bed empty matters

  • Energy flow and rest: Feng shui emphasizes smooth, unobstructed qi (energy) moving through the room. A clear, open under-bed space is believed to encourage a calmer, more balanced energy in the sleeping area.
  • Mental calm and clutter-free nights: Visible clutter in your field of vision adds cognitive load even if you “don’t see” it during the day. An empty under-bed area reduces reminders of tasks or items that demand mental attention.
  • Easier cleaning and maintenance: Dust, allergens, and negative energy can accumulate in between under bed storage containers. Keeping the space empty makes vacuuming and air circulation simpler, supporting a healthier sleep environment.
  • Better sleep quality: A tidy, uncluttered space around the bed is linked—in feng shui and in many sleep-wocused design guides—to deeper, more restorative rest.

Common objections and smart trade-offs

  • “I need extra storage.” Choose away from the bed storage solutions: a stylish dresser, a storage ottoman at the foot of the bed, or a closet system with labeled bins. The goal is to move storage away from under the bed, not to create chaos elsewhere.
  • “False : Seasonal items won’t fit elsewhere.” Create a rotating plan: designate a labeled bin or shelf in a closet for seasonal items, and commit to rotating them on a schedule to an off-site storage location. It’s a short-term trade-off for long-term calm.
  • “I worry about forgetting what I have.” Instead of under-bed storage, use a visible inventory system in your closet or a digital note on your phone. A quick list or photo catalog can replace the mental load of “what’s under there?”
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A practical, step-by-step plan to empty the space


Step One: Clear and Inventory

Pull everything out from under the bed. Decide what truly needs to stay in your home and what can be donated , recycled, or trashed.

Reallocate items

Move seasonal or rarely used items to a closet, dresser, or storage ottoman—preferably with a lid to keep dust out.

For items you must access occasionally, use a high-priority, easily accessible storage solution outside the under-bed zone.


Create a Maintenance Rule and Schedule

Implement a strict “no items under the bed” rule. If something must be placed there temporarily, set a 24–48 hour move-out reminder.
Build a nearby, tidy alternative

Add a storage option near or at the foot of the bed (a storage bench or a small chest) for linens, extra blankets, or reading materials. This keeps essentials reachable without tucking them under the bed.

Design for easy cleaning

Vacuum or sweep under the bed at least once a month to prevent dust buildup. If you have a platform bed with a solid frame, consider a quick wipe-down to keep the space fresh.

Integrate feng shui-friendly touches

Keep the area around the bed clear on all sides.

Ensure the bed has a solid headboard and or is anchored to a wall to enhance a sense of security and grounding.

Use soft, calming lighting and avoid electronics directly under or behind the bed to support restful energy.

Simple rules of thumb for an under-bed-free zone

Do not store anything under the bed, even temporarily.

Use closed storage (lidded bins, drawers, or cabinets) for items you need nearby but not beneath the bed.

Keep surfaces around the bed uncluttered: nightstands with only a few essentials, a small tray for daily items, and a calm color palette.

If space is truly tight, prioritize a minimal, high-utility approach: one small storage solution near the bed, not under it.

Enhancing the bedroom’s energy beyond the under-bed rule

Bed placement matters: position the bed so you can see the door while lying down, but avoid direct alignment with the door. A sturdy headboard adds a sense of security.

Lighting and color: soft, warm lighting and calming colors.

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Cleaning Goal | Cleaning Around the Bed | Health Storey January |

Welcome to Monday! I’m working on the corporate paperwork and training an AI but the cleaning Goal for you and for myself today is:

| Clearing the space around the bed – Decluttering – Getting rid of visual stress |

Did you drink your coffee today? For detoxification, it is important to have coffee in the morning with some dairy. You can have dairy in your coffee or have a piece of cheese. Health Storey Coaches can explain to you the importance of coffee with dairy milk.

Clear Space, Clear Mind: The Importance of Minimal Visual Clutter in the Bedroom (Especially Around the Bed)

If your bedroom feels like a staging room for everything you own, your sleep routine might be paying the price. Visual clutter can drain energy, disrupt relaxation, and even make mornings feel chaotic. The good news? A simple, deliberate approach to keeping the space around your bed free of clutter can transform how you rest, recharge, and wake up. Here’s why it matters and how to make it work in real life.

Why visual clutter around the bed matters

  • Sleep quality and stress: A calm, orderly environment signals to your brain that it’s time to unwind. When surfaces are crowded with books, devices, and laundry, your brain has more stimuli to process at a time when it should be winding down. A cleaner visual field can help reduce cognitive load and promote deeper, more restorative sleep.
  • Safety and ease: The bed is the room’s center of comfort, but it’s also a potential trip hazard if cords, shoes, or laundry spill into the floor or nightstands. Keeping the space around the bed clear reduces the risk of stumbles at night and makes it easier to get in and out of bed.
  • Routine and mental clarity: A tidy bedside area supports a smoother evening routine. When you know exactly where the essentials live (lamp, water bottle, a notebook, a charger), you waste less time searching and more time relaxing or drifting off.
  • Ambiance and mood: Clutter clashes with a tranquil mood. A minimal, uncluttered vibe—soft textures, warm lighting, and a cohesive color palette—creates a sanctuary-like feel that’s inviting to rest.

What “clutter around the bed” typically looks like

  • Nightstands overloaded with gadgets, cables, and random papers
  • Cables and chargers sprawling across surfaces or the floor
  • Stacks of books, magazines, or laundry piles near the bed
  • Decorative items that aren’t used for sleep, right at eye level
  • Under-bed storage that’s overflowing or difficult to access
Content Below is for Subscribers to Daily Storey
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A practical path to a clutter-free bed space

Step 1: Start with the essentials, then edit

  • Identify 2–3 bedside essentials you actually use within reach (e.g., a lamp, a water glass or bottle, a phone or book, and a small notepad/pen). Anything beyond that is optional.
  • Use a shallow tray or small container on each nightstand for items you want to keep out but corralled (watch, jewelry, coins, remotes). This keeps surfaces visually calm.

Step 2: Tidy cords and devices

  • Create a dedicated charging station away from the bed line (a small shelf or a corded tray at the foot of the bed works well). Use cord organizers or a simple rubber grommet to route cables neatly to a power strip.
  • Consider wireless charging for fewer cables on the nightstand, but don’t let the charging clutter migrate to the floor or be visible as a tangle.
  • If you don’t need a device at bedtime, place it out of arm’s reach or in another room to reduce wakeful scrolling.

Step 3: Manage books, papers, and clutter hotspots

  • Limit the number of books or magazines in the bedroom. If you have stacks, move them to the living room or other rooms for storage. Rotate a single “current read” and place others neatly in a low, closed-storage bin or on a shelves by category.
  • No paper in the bedroom. Place a small filing tray or a magazine holder near the door on a dresser or in a closet to deal with papers and get them to where they can be filed or properly stored. Recycle or scan what you don’t need to keep in physical form.

Step 4: Reassess under-bed storage | We will talk about this again later in the week. |

  • A clear under-bed area feels instantly more open. If you need storage, choose flat, uniform containers that slide easily and label them. Avoid dark, bulky bins that invite you to shove more items under there.

Step 5: Create a safety-first layout

  • Keep walkways clear. A clear path from the bed to the door reduces bumping into furniture in the dark and breaking your foot.

Step 6: Design for calm

  • Embrace a neutral colour palette and soft textures. Neutral walls, low-contrast bedding, and minimal décor help the room stay calm.
  • Choose warm light bulbs. A single bedside lamp with a warm bulb sets a soothing and calming room lighting.
  • Add one plant that likes being near humans and recycling our air quality.

Practical routines to keep clutter at bay

  • Before bed, set a timer and put away items, straighten the nightstand and make sure there is nothing random on the floor. It’s quick, and you’ll wake to a tidy space.
  • One-in, one-out rule: For every new item that comes into the bedroom (a book, a gadget, clothing), remove another item. This keeps accumulation under control.
  • Daily laundry: Place dirty clothes in a hamper or in the washer and away from the bed to prevent piles from forming on the floor or chair.

Quick wins for Cleaning

  • Replace a cluttered nightstand with a single tray and two essentials: a small lamp and a water bottle. Remove all other items.
  • Install a cable management solution (cord clips, a shallow tray, or a small box) to hide or organize charging cables.
  • Clear the floor around the bed on each side.
  • Use dedicated closet storage or storage furniture to keep items that are required for bedroom storage.
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Day Seven | On-Ramping | Clean Kitchen Countertops | Create a Hand Washing Station

Clean Kitchens, Clear Minds: Why Clean Surfaces, Rinsed Produce, and Hand Hygiene Station

Between planning your year and juggling a million little details, a tidy, hygienic kitchen can feel like a stress-reliever, not a chore. A clean environment isn’t just about appearances—it helps reduce cross-contamination, supports safer food prep, and leaves you with one less thing to worry about on a busy day. Here’s a practical guide to keeping your kitchen surfaces clean, understanding the germs that linger, and mastering the basics of rinsing food and washing hands.

A clean environment begins with clean surfaces

  • Start with daily cleaning: Everyday cleaning removes dirt and many germs. Use hot, soapy water to wipe down counters, cutting boards, and utensils after you finish preparing each food item. This is a foundation step before any sanitizing. (cdc.gov)
  • When to disinfect: Cleaning is often enough, but you may choose to disinfect high-touch surfaces with a specific cleaning spray. Trefuly uses a pink grapefruit smelling all purpose cleaner and a scratch free powder cleanser to clean the countertops.

Establish a Convenient Hand Washing Station Beside Your Kitchen Sink

The kitchen sink is a hub of activity, not just for dishwashing but often for food preparation and general cleanup. Creating a dedicated hand washing station right next to it can significantly enhance hygiene, convenience, and efficiency in your kitchen routine. No more reaching for the bathroom or contaminating food prep areas – everything you need for clean hands is precisely where you need it.

Why a Dedicated Hand Washing Station?

  • Immediate Access: Wash hands instantly before, during, and after handling food, or after touching raw ingredients.
  • Enhanced Hygiene: Reduces the risk of cross-contamination by keeping hand washing separate from dishwashing within the same zone.
  • Streamlined Workflow: Saves time and effort, making hand hygiene a seamless part of your kitchen tasks.
  • Encourages Frequent Washing: Its prominent placement serves as a constant reminder to wash hands regularly.

What You’ll Need to Set Up Your Station:

  1. Quality Hand Soap:
    • Choice: Opt for a gentle, moisturizing liquid hand soap that cleans effectively without drying out your skin. Foaming soaps can also be a good choice for quick rinsing.
    • Dispenser: A refillable pump dispenser is ideal. Consider one that matches your kitchen aesthetic – ceramic, glass, or stainless steel options are popular. Touchless dispensers offer an extra layer of hygiene.
  2. Convenient Drying Method:
    • Small Hand Towel: Dedicate a small, absorbent hand towel specifically for drying hands. Choose a color or pattern distinct from your dish towels to avoid confusion.
    • Placement: Use a small towel ring, hook (adhesive or screw-in), or a countertop stand placed within easy reach of the sink.
    • Frequency: Ensure you have multiple towels on rotation, changing them daily or as needed to prevent bacteria buildup.
  3. Optional Enhancements for an Elevated Station:
    • Hand Lotion: Keep a small bottle of your favorite hand lotion nearby to moisturize after washing, especially if you wash your hands frequently.
    • Small Tray or Caddy: A waterproof tray or caddy can stylishly organize your soap dispenser, lotion, and perhaps a small scrubbing brush or nail brush, keeping the area tidy and protecting your countertop from drips.
    • Nail Brush: For thorough cleaning under fingernails, a small, dedicated nail brush can be a valuable addition.

Tips for Placement and Maintenance:

  • Strategic Location: Place your soap dispenser and drying method on the most accessible side of the sink – typically the side closest to your primary food prep area.
  • Keep it Clean: Regularly wipe down the area around your hand washing station to prevent soap scum and water stains. Wash or replace hand towels frequently.
  • Refill Promptly: Don’t let your soap dispenser run empty! Keeping it stocked ensures consistent hygiene.

By investing a little thought into creating a dedicated hand washing station, you’ll not only elevate the cleanliness of your kitchen but also promote healthier habits for everyone who uses it.

Please look for the Health Storey Newsletter for this week’s goals.

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| Day Four | On-Ramping | Goal | Clean Bookshelf |

How to Clean and Organize Your Bookshelves

| A Guide | time Estimation: 60 Minutes |

Bookshelves are a treasure trove of knowledge, adventure, and inspiration. But over time, they can get cluttered and disorganized, making it hard to find your favorite book. Cleaning and organizing your bookshelf doesn’t have to be daunting—it can be done in just 60 minutes! Here’s how to organize your books, choose the best place to store them and why visiting the local library can be incredibly beneficial to your budget.

Book shelves used for storing kitchen supplies.

Step 1: Cleaning Your Bookshelf (15 Minutes)

Start by removing all the books from your bookshelf. Use a soft cloth to wipe down the shelves. This keeps your bookshelf looking good.

Step 2: Organizing Books (20 Minutes)

There are several effective ways to organize your books:

  • By Genre or Subject: Group fiction, non-fiction, cookbooks, self-help, and other categories together.
  • Alphabetically: Arrange by author’s last name or book title for easy location.
  • By Color: For a visually pleasing effect. You can use book covers to make them all the same colour.
  • By Size: To maximize shelf space and visual harmony.

Step 3: Choosing the Best Place for Books in Your Home (10 Minutes)

The ideal location for your books should have:

  • Good lighting (natural light or a cozy reading lamp).
  • A comfortable chair nearby for reading.
  • Minimal exposure to direct sunlight to prevent fading of the books.
    Common favorite locations for bookshelves and books include the include living room, bedroom, near the computer and in the closets.

Step 4: How to Pick Books from the Library and Save Money (15 Minutes)

Public Libraries are a fantastic place to discover a wide range of books at no cost. Here’s why checking out books saves you money:

  • Average book costs range from $10 to $30, depending on the genre.
  • Borrowing 10-20 books a year can save you approximately $100 to $600.
  • Libraries also offer access to audiobooks, ebooks, videos, computers and research materials.

Why Books Matter

Books open a doorto new worlds, ideas, and perspectives. They expand the imagination, provide education, and promote intellectual debate. Reading enriches your knowledge base and sharpens your critical thinking skills.

What to Read

The best information to focus on depends on your personal goals. Fiction can inspire creativity; non-fiction can improve skills or knowledge; self-help books can foster personal growth. Diversify your reading to gain a broad range of benefits.

When and Where to Read

  • Best Time to Read: Early mornings or before bed are ideal—quiet moments when you can focus.
  • Best Place to Read: A comfortable chair or nook with good lighting and minimal distractions enhances your reading experience.

Cleaning and organizing your bookshelves for 60 minutes a week can create a welcoming space that invites you to read or look up facts. Utilize your home as a place to store your books on your favourite topics and hobbies. Make the most of your local library to save money while expanding your reading horizons. Happy reading and cleaning of your bookshelves.

Example Health Storey Meal Menu Under 900 Calories

Start your day with a cappuccino and then a healthy breakfast that fuels your body and brain without excess calories:

  • Cappuccino (made with milk and sugar): ~200 calories
  • Arepas toasted in oil. ~270 calories

Total breakfast calories: ~470

For lunch and dinner, focus on whole foods like plant proteins, lots of vegetables, and whole grains. For example:

  • Lunch: Grilled plant based chicken (~300 calories)
  • Dinner: Steamed Rice with Sauteed Mushrooms (~250 calories)

Meal Plans totals around 900 – 1200 calories, keeping you satisfied while supporting weight management and energy balance.

| Health Storey Note | If you burn more NEAT calories, you will be happier at the end of the on-ramping with your weight management.

Day 5 On-Ramping

Disclaimer: The content on this site is for educational purposes only and is not tailored to individual subscribers. Questions or topics may not be submitted unless you are registered as a Health Storey Client. All subscribers have access to the Website FAQ . No question is answered unless the person is a registered Health Storey Client. Dr. Emmy Ann Horstkamp, JD’s research on adipose detoxification is based on self-studies and publicly available research sources. Subscription to the Trefuly websites does not confer Certified Health Story Coach status. Thank you for reading!