31 Ways to Practice Wellness

Prioritize wellness and self-care this year by establishing new habits that promote family health and help manage stress for yourself and the kids. There’s no need to feel overwhelmed by this list of 31 ways to practice wellness. Choose a few new activities to incorporate into a daily, weekly or monthly routine and go from there. Re-evaluate and adjust as needed, but continue to prioritize healthy habits.

Hydrate. Water is the best choice, but don’t overlook decaffeinated teas and water-filled fruits and vegetables like celery and watermelon to supplement regular water intake.

Eat more plants. Add more fruits and vegetables to your diet. Don’t forget beans, legumes, whole grains and healthy fats like avocados.

Get your steps in. The benefits of walking include improved cardiovascular and joint health, stronger muscles, improved mood and more. Take the stairs, park farther away and walk at lunch.

Play a game. Playing games boosts brainpower, builds memory, reduces cognitive decline and offers the social benefits of interacting with other people.

Connect with nature. Forest bathing is a Japanese practice of relaxation that encourages people to head out among trees to listen, observe, take deep breaths and recharge in nature.

Check in with others. Everyone needs a friend or someone to lean on. Reach out to friends, relatives or neighbors who are going through a rough patch to remind them that they are not alone. Kids can be supportive by writing cards or gifting artwork. It’ll be a mood booster for everyone.

Practice yoga. Yoga improves strength, balance and flexibility, reduces stress, energizes and boosts mood. Other mindful practices include Tai Chi and Qigong.

Read a book. Find a reading challenge or book club for your genre or interests or simply read a book that’s been on your list for a while. Consider starting a parent/child book club with friends or neighbors. If you don’t have time to sit down and read, listen to an audio version while walking or driving.

Start a gratitude journal. Write down things you are grateful for to improve mood and general outlook and to help focus on what brings you joy. This is also a great activity to do as a family.

Get more sleep. Try winding down three minutes earlier every night for a month. By the end, you will get 90 more minutes of sleep. Sufficient sleep is especially important for kids!

Meditate. Use a guided meditation app like Insight Timer to help calm mind and body during stressful times and before bedtime.

Set goals for the year. Take time to consider what is working for your family and what is not. Adjust and move forward.

Disconnect from technology. Shut off the TV, put down your phone and close your laptop. Focus on the present, non-digital world, even if just for an hour a day.

Set boundaries. Relationships with friends, relatives or coworkers are sometimes a source of stress. It’s OK to say “no” to events you don’t want to attend and things you don’t want to do.

Social media cleanse. Social media often gets to be too much. Consider using an app like Opal to help limit screen time.

Listen to music. Music is a stress reliever, motivator and memory stimulator. Make your own playlist or find one to match your mood on Spotify.

Dry January. Fill your glass with sparkling water or fruity mocktails instead of alcohol this month. Drink umbrella optional.

Pursue your passion. Figure out what makes you happy and do more of it. It could be a hobby, a new job or a charitable cause that speaks to your heart.

Make doctor appointments. Stop making excuses and schedule appointments for physical, dental, dermatology and other necessary wellness exams.

Find a creative outlet. Find your knack for creativity by cooking, drawing, playing an instrument, writing, decorating, crafting, painting, knitting or woodworking.

Find a spiritual outlet. This may mean finding community at a church, temple or mosque or finding connection with a higher power.

Laugh. Find something that gives you belly laughs—a movie, a comedian or chatting with a friend—and do more of it.

Take power naps. When you hit a wall mid-afternoon, it’s hard to focus. A catnap of 10–30 minutes can provide the recharge needed to power through the rest of the day.

Try something new. There’s probably an activity you have always wanted to try: Scuba diving? Horseback riding? Juggling? Take the plunge!

Take a weekly vacation day. Every week, do something that makes you feel like you’re on vacation. Try a new restaurant, have a sunset picnic or go on a bike ride. You get the idea.

Learn something new. There are opportunities to learn at every age. Watch a documentary, take a class, visit a museum, listen to a podcast, watch a YouTube video or read an article.

Forgive yourself and others. Let it go. Holding onto anger, hurt and resentment keeps focus on negative feelings instead of releasing you to move forward.

Bring nature inside. Enjoy natural elements at home—a crackling fire, the breeze from an open window or a bouquet of flowers provide a sense of calm and relaxation.

Create routine. Routines provide structure, organization and relieve stress. Set everything out the night before, make beds in the morning and have a meal plan.

Spa treatment. Treat yourself to a mani/pedi at the salon, a massage or a bubble bath at home.

Make home a sanctuary. Create a space that recharges you, such as a coffee bar in the kitchen, a cozy window seat or a waterfall shower head.  v

Pam Molnar is a freelance writer and mother of three. She enjoys writing about parenting wins, women’s health and party planning.