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Weekly Guide to healthy living, mind body and soul

Updated: Jan 24, 2022


While their popularity is recent, wellness and self care are not new concepts. When people talk about self-care, they are generally talking about consciously doing something to improve or preserve your physical and mental health. It sounds intimidating, which is probably why most people don't even try. But we feel like it's not a complex concept, especially when you have a weekly plan.

Looking after your well-being should be an everyday job. It extends beyond healthy food; you have to cater to all aspects of your life. Because healthy living is much more than worrying about the ingredients in your food, it might seem time-consuming. But if you are serious about developing a self care plan, here is a week's worth of wellness activities.

Ensure you are doing at least one activity every day.

1. Move Your Muscles

Well, let's start with the obvious. From the little or the much you know about wellness, you know that exercising is crucial. However, you don't have to start with a full-blown workout regime that demands you visit the gym every day. Physical activities like swimming, tai chi, and yoga are great outlets to help your body and soul reconnect with your surroundings.



Find an activity you love and start doing it as often as possible. If you don't already have a favorite practice, yoga is an excellent recommendation. It's great for your physical and mental well-being. Two or three days every week to exercise is enough for a start. Sometimes finding time is a challenge, don't let the physical activities dictate your day. You can do tai chi, cycling, running, or swimming in your free time.

With time you will get the hang of everything and have a solid weekly routine. Exercise improves your mood; it triggers your feel-good endorphins.


2. Meditate

Mental well-being is essential for everyone. Things like meditation can be a great tool to counter trauma, stress, anxiety, and other issues. Uncertainty and stress hinder you from living longer and enjoying the little things in life. That is why you should incorporate meditation in your weekly self-care plan.



Set time aside to rest your mind. It doesn't have to take long; a few minutes are enough to make you feel grounded. The goal is to meditate as often as possible until it becomes a habit. Meditation nourishes mind, body, and soul; it’s a must-have tool in your daily life. We know gaining a new practice can be stressful, but you will see the benefits if you stick to it.

All you need is fifteen minutes to wipe away your day’s stress. It offers a tranquil mind and a deep state of relaxation. You can even try guided meditation with an expert to maximize the benefits.


3. Return To Nature

There is a vast difference between thriving and surviving. It's the small things that make all the difference. Picture this; you are outside with fresh air in your lungs and sun on your face. Sounds great, right? Well, that's because going out often clears your head and boosts your mood.

If you constantly move from the house to the office, find a day to reconnect with nature every week. It can be a hiking adventure or a simple afternoon at the park. If you are looking after your heart or mind, the great outdoors can only be a good thing.



Nature is enjoyable; it won’t feel like a task because you will be having a lot of fun. You will notice the days you spend outside are very different but in a good way. Healthcare professionals increasingly prescribe spending time outside because it's effective for well-being.

4. Engage With Loved Ones

Spending time with family and friends is as important as any other activity on this list. You have to find ways to bridge the gap between family and work with your busy life. That balance is crucial for your mental health. Check on those that matter to you every day. The emotional support you get from social ties will improve your psychological well-being.



There is a greater sense of meaning in life when you have a supportive community you can rely on. These are people that understand your needs, personality, and dreams. Your loved ones can show you a good time, but they also come in handy when stressed and frustrated. They prevent loneliness because they give you a sense of belonging.

Essentially social support is having a network of friends and family you can turn to in times of need. These relationships play a vital role in how you function in your day-to-day life. But remember, social support is not a one-way street. Your friends and family also see you as their support system. You need to take time and support them whenever you can.

Most health professionals talk about the importance of social support networks to bridge the gap created by disparities in healthcare. They are very influential when you are trying to reach your dreams or if you are going through a crisis. The people around you can influence your behaviors and choices. Surround yourself with a supportive group.


5. Eat Healthy Food

We can’t forget to mention your diet because it goes hand in hand with your health. You have to nourish your body by being conscious of what you eat. Pay more attention to natural foods that boost immunity and energy. Eating plenty of junk food that’s high in sugar and fat has been linked to anxiety and depression.


Find ways to make healthy swaps in your life because when you eat better, you will feel better. Fruits and vegetables are a must for any diet. Fresh food will help you reduce physical health problems like diabetes and heart disease. The hardest thing for most people is making changes in their diet.

If you don't want it to overwhelm you, start small. Make a weekly meal plan with a few healthy twists. For example, you can eat baked chicken instead of fried chicken. Minor adjustments will not make you dislike your new healthy diet.

You will be surprised at how much change you have accomplished in your diet by the end of the week. You will also feel great physically and mentally. Healthy eating is a long-term goal; ensure you carry the eating habits to the following week.

6. Get Enough Sleep

Most of the self care efforts you put in place will go to waste if you don't get enough sleep. Sleep is everything; it rejuvenates your body and ensures you have enough energy to get through the day. Lack of sleep is not only bad for your physical health, but it affects your mood as well.


Enough rest is mandatory every day of the week. We need seven to nine hours of sleep. But they say an adult can function with six or five hours of sleep. Sleep should be a priority if you want to be your best self. Your schedule might be crazy, but you have to develop a sleep routine. It's hard for an adult to have a bedtime, but if you can, go for it.

When that time comes around, you know it's time to hit the bed. If you have trouble sleeping, try exercising; it tires you out and makes you sleep like a baby. Also, stay away from caffeine and sugar at night and limit your screen time.

You will notice fewer headaches, migraines, and mood swings when you get enough shut-eye. It's the only way you can concentrate on the other wellness activities of the week.


7. Celebrate Small Wins

Waiting to celebrate only milestones in life can be discouraging because milestones are not easy to achieve. That's why you must celebrate your small wins; it keeps you motivated and encouraged to work even harder.

Stop every once in a while and think about all the things you have achieved and be grateful. You should try making a mental list of all the things you have accomplished at the end of the day. Sometimes patting yourself on the back is all you need to feel happy in the moment and motivated. It helps reduce stress, especially with work-related wins.

When you feel like you are not achieving anything, it's hard to be productive. When setting your long-term goals, remember to set weekly or daily goals that are easy to attain. The small wins will fuel your drive while working towards the big dream. Celebrating such wins is also a good practice of living in the moment.

You will notice so much to be proud of when you assess your daily goals. Most people who are depressed feel like there isn’t much they are doing and are not making an impact. That’s why small wins are more than crucial.

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