Each day holds the possibility of creating new wellness routines.
Because wellness is a holistic journey of mind, body and spirit, we spoke with Lauren Zimmerman, registered dietitian at Synchronicity, and Kim Markin, MSW, wellness navigator at Modern Minds, about how to approach different areas of our days with intention, balance and joy.
These suggestions can be tackled one at a time or ambitiously all at once. What’s most important is setting yourself up for success by setting attainable goals and leading with compassion and grace.
Morning Rituals: The Foundation of Your Day
- Rise with Purpose: Start your day with intention. Take a few minutes to visualize the day; how you want to show up and what you want to accomplish, even if it seems small. It is our day-to-day actions that add up to impact our health and wellness.
- Hydration Matters: Before reaching for that cup of coffee, embrace the revitalizing power of water. “Being well hydrated benefits mental clarity, focus, and energy. I find that if I start the day with a couple cups of water, I am more likely to continue drinking water throughout the day” says Zimmerman.
- Mindful Movement: “Incorporate gentle exercises or stretches that help strengthen the mind/body connection. Try focusing on how your body feels while you are moving and modify as needed. It could be a short yoga sequence or a brisk morning walk,” Markin said. Movement awakens your body and primes it for the day ahead.
Nutrition: Fueling Your Body Right
- Balanced Breakfast: “Be intentional with your first meal of the day,” says Zimmerman. “What you eat in the morning impacts how you feel the rest of the day. Food choices for our first meal of the day also influence the food we choose for the rest of the day. Balancing your meal with complex carbohydrates, fiber, healthy fats, and protein will ensure the meal will keep you fueled and focused as well as cravings at bay.”
- Mindful Eating: “During meals, practice mindfulness. Savor each bite and pay attention to your body’s hunger and fullness cues,” Zimmerman said. This fosters a healthier relationship with food.
- Hydrate Throughout the Day: “Maintain hydration consistently,” Zimmerman says. “Hydration is essential for the health of all of our organs so even mild dehydration can impact focus, mental clarity, digestion and overall energy.”
Exercise: Finding Joy in Movement
- Explore Enjoyable Activities: “Make exercise enjoyable by choosing activities that bring you joy, whether it’s dancing, walking or meeting a friend at the gym. Finding things that you can share with others can add to the experience but can also provide a sense of accountability,” Markin said.
- Consistency Over Intensity: Consistency is key. “Establish a workout routine that you can realistically maintain. It’s about sustainable progress, not immediate results,” Markin said.
- Listen to Your Body: “Pay attention to your body’s signals. If you need rest, honor that,” Markin said. Balancing activity with proper rest is crucial for overall wellness.
Evening Wind-Down: Promoting Restful Sleep
- Digital Detox: “Create a calming bedtime routine,” Markin says. Disconnect from screens at least an hour before sleep to promote better sleep quality.
- Relaxation Techniques: “Finding ways to relax your body and mind can help prime your body for sleep. Warm baths, hot tea, or even a gentle stretch may help. Recognize when you feel wound up and try a relation technique” encourages Zimmerman.
- Quality Sleep Environment: Ensure your sleep space is conducive to rest. Keep the room dark, cool and free from distractions.
Mindful Living: Integrating Wellness into Daily Life
- Gratitude Practice: “If you catch yourself feeling down or stressed or overwhelmed, learning into gratitude can shift that feeling into a more positive one and open up perspective on what is important,” Zimmerman said. Reflecting on these positives cultivates a mindset of abundance and contentment.
- Stay Connected: “Prioritize social connections,” Markin said. Whether through phone calls, video chats or in-person meetings, fostering relationships positively impacts mental well-being.
- Seek Professional Guidance: If you’re navigating a significant wellness shift, consider seeking guidance from wellness professionals. Registered dietitians, wellness navigators and mental health practitioners can offer personalized support.
