You Are Alive. Now Make A Choice. Wellness Or Less Well?
I’m here to help you create a wellness plan. In this article, I’ll tell you what aspects of wellness are important to include in your plan and how to create that plan.
Why Create A Plan At All?
Moving from luck or stuck to action…
When you take time to consider a plan, you move from a vague idea of what you want to change (Contemplation Stage) to prepping for action (Preparation Stage). If you never get to the stage where you’re taking action, you get stuck in thinking about what you want to do. Going through the steps to create a plan means you will be much more likely to reach your goals. The steps are as follows:
- Begin to think about your wellness goals. What are your goals for the next year?
- What’s the point of making these changes? What’s the payoff?
- Write down answers to questions 1 and 2 on a piece of paper.
- Refine your goals over the week. You need to end up with very specific statements. “I’ll exercise more!” is too vague. “I will get up 15 minutes earlier than usual 3 times per week and walk outside.” is much more reliable – it tells you exactly what to do.
- Now you know your goals and why you’re gonna make these changes!
- Decide on a visual prompt. Skipping this step is a big mistake. Research shows investing the time to make a visual cue increases your chances of success. It’s not only because you can see your goals, but it’s also because you’re creating INTENTION as you invest in the process of your visual prompt.
What Kind Of Visual Prompts Work Best?
- If you’ve never created a vision board, you can find lots of examples online. Create a vision board dedicated to your wellness.
- Buy yourself a nice journal. Write down your goals and the reason you want to make these changes. Remember, be as specific as you can. Get clarity!
- Put prompts on your phone using your calendar, notes, or an app. Example: If I intend to take a day off for self-care, I will actually schedule it across all my calendars. This visual prompt helps me to stick to my plan. You can do this kind of calendar or schedule
promptwith many wellness routines.
- Sticky notes, chalkboards, whiteboards. I’m all for them! Use them as reminders.
- Surround yourself with inspiration such as books, art, or motivating memes.
So, are you convinced now that you need a plan to be successful? Great! Let’s think about what a good wellness plan includes. Ummm. Not sure you’ll be able to stick to it? No worries. Look for my article on Habit and Routine. Try to focus first on clear, measurable goals.
What Is Wellness?
What does wellness mean to you? To me, it means feeling my best. Wellness is not the absence of illness. It means living to your potential; d
- Sleep. If you’re not sleeping, it’s going to be almost impossible to feel well. This needs to be your focus before anything (and I mean anything!) else. Poor sleep wreaks havoc on your immune system, your mood, your libido, and your appetite. Fix this first.
- Food. Eat as clean as possible. Make small changes. Make a weekly meal plan, then a grocery list. Do what you can within your budget.
- Move. If the thought of exercise makes you grimace, think about ‘movement’ instead. You don’t have to brave the treadmill or buy a gym membership to add a little more movement to your life. Walking is free and is a great wellness practice. Movement boosts your mood, your metabolism, and shakes out the stress of the day. In a study by the U.S. Surgeon General, regular exercise is shown to be more effective than Prozac! Now, that’s not a call for you to throw out your meds. Don’t do that. But it’s an interesting result of that study, right? One of the most common obstacles to movement is
pain. You’ll be in pain if you do, but you’ll also be in pain if you don’t!
- Connect. Who is in your natural support system? Who do you connect with? Connection with others, having people or animals to love, and feeling included in a community are essential aspects of wellness.
- Habits. What is a ‘routine day’ (normal or average) for you? If your answer to that is you don’t have a routine, try to develop one. There’s more about this in my routine and habits article!
- Create. Clients often say “I am not a creative person”. The truth is we are all creative. There are many ways to create: cooking, trying new recipes, makeup, fashion, home decor, sewing, poetry, crafting, photography. Who knew that taking selfies counted as part of a wellness plan?
- Ha! A little humor goes a long way. How long has it been since your last belly laugh? What makes you laugh? If you need some projects in SILLY-NESS, shoot me an email. I will give you my list of ideas to recapture your inner child!
- Novelty. Do something new every single day. Very small, simple things count!
- Sex, intercourse, and orgasm. Yup! It’s great for wellness. No further comments necessary!
- Organize, prioritize, and manage your time. Clutter in your external environment takes up headspace. Take one small project at a time and get it done!
- Mission. Passion. Purpose. Whether you love or hate your job, are looking for work, are in a dry spell, or have been clocking in at the same place for decades, be sure you’re doing SOMETHING you’re passionate about. Not sure what that is? You may need to do some journaling to figure it out.
- Cut out crap. Limit caffeine, sugary pop/treats, and other harmful substances. If you’re gonna do all this work on your wellness, your body is your temple.
- Breathe. Have time for solace and self-care. It is essential for wellness, no matter what.
- What medical issues are you dealing with? Make a plan to stay on top of your medical and dental needs. Protect that body and mind. It’s what you’ll live in.
Without a plan, you will spin your wheels!
It will take an investment of time and some money to work on wellness. You’ll either pay for your sickness or your health. Which do you choose?
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