Winter Wellness Planner
Are you ready to begin your wellness journey? Our wellness planner is filled with ideas for how you can spend your days this winter as you take time to reconnect with yourself and the world around you.
Connect with family, friends, or another social support:
According to Harvard Medical School,“ research has identified a range of activities that qualify as social support, from offers of help or advice to expressions of affection.” Even during times of isolation, you can generate feelings of connection to others through practices like a loving-kindness meditation, which will evoke friendliness toward oneself and others. In the words of Jack Kornfield, “With a loving heart as the background, all that we attempt, all that we encounter will open and flow easily.”
Take a cold or hot shower to relax or refresh:
Wake up to the aliveness of the moment! Whether you’re feeling sluggish or indecisive or just needing a reset, connect to nature right in your home. Feel the rejuvenating power of water to instantly ease any stress or worries you may be carrying.
Be patient and gentle with yourself:
Remember that everyone is human, and making mistakes is part of the process of learning and growing. Show yourself kindness, even if you feel you have failed or messed up in some way. Give yourself the grace of knowing it’s ok not to get it perfect every time. Maya Angelou wisely said, “Do the best you can until you know better. Then when you know better, do better.”
Read positive affirmations:
Louise Hay, author of the famous book You Can Heal Your Life, taught that your point of power is, “always in the present moment, where you plant the mental seeds for creating new experiences. You’re never stuck, for you can choose new thoughts and new ways of thinking. Your future can always be more positive, more loving and more prosperous.” Practicing powerful affirmations such as these can promote self confidence and belief in your own abilities. They can also be powerful tools on your personal journey of evolution and deepening self-love.
Leave notes of encouragement in public places:
Have you ever stumbled upon an inspiring quote or a meaningful message at a time when you were feeling down or lost? Be an angel for someone else, you never know who may be impacted by your words of hope and kindness.
Declutter, reorganize or redecorate a space:
Experiment with moving furniture around in your home or finding new artwork that feels like a reflection of your unique tastes and interests. There are also many benefits to decluttering besides creating a space that uplifts and inspires you :) For one, reorganizing creates a sense of confidence and self-efficacy. It can also reduce anxiety. Find the right balance for you, being intentional about the objects in your space and reflecting on if they add to or deplete your energy
Make something with your hands:
Find a way to be present with a tangible activity, from washing the dishes to pottery to gardening. When we can practice being mindful of the moment, when we are conscious of the here and now and with what’s right in front of us, we learn to find joy in simply being.
Enjoy something sweet or savory:
Whether you prefer something sweet like a slice of berry pie, or whether you enjoy saltier options, treat yourself to a delicious treat just because. It’s easy to get stuck in our heads, so food can be very grounding and can help us be more aware of our senses.
Make a vision board:
A powerful way to manifest our goals and dreams is to make a vision board, a creative exercise that allows us to collect any and all images that bring us joy. All you need is a pair of scissors, some glue, and a few (or a stack!) of inspiring magazines to make it happen.
Read a personal growth book:
Perhaps you want to build some new healthy habits or bring more mindfulness into your daily life. Check out free resources such as James Clear’s Atomic Habits weekly newsletter for ideas and motivation. Wherever you are on your growth journey, make sure to show yourself lots of gentleness along the way.
Plan a trip to a place near or far:
Change up the routine with a day trip (or a longer adventure) to someplace new. A trip to the mountains or a new city neighborhood could be a fun way to reconnect with the flow of life.
Listen to an inspirational podcast or video:
Are you fan of TED talks or famous podcasts such as the Tim Ferriss show? Find shows or programs that resonate with you, and listen during daily tasks such as while cooking, driving, or cleaning your home.
Watch a new film or put on an old favorite:
Inhabit another world for an hour or two and notice how your perspective may widen. Dr. Jim Coan, associate professor of clinical psychology and director of the Virginia Affective Neuroscience Laboratory, says that a film allows us to “immerse ourselves in the perspective of another person. In doing that, we start to subtly accrue those perspectives into our own universe...and that’s how empathy is generated” (Source: Public Radio International).
Create your own spa day:
You don’t have to spend much to pamper yourself! Listen to some relaxing music, use a face mask, or enjoy a cup of water with some slices of fresh, crisp cucumber. You deserve it!
Enjoy some fresh air:
Whether it’s a chilly winter day, or the weather is mild, a stroll around the block to take in some fresh air will be sure to refresh you.
Take some photos of things or places you find beautiful:
Capture the world around with a camera. It can be an interesting way to explore the world outside of your doorstep. Dorothea Lange, American documentary photographer best known for her Depression-era work, said “The camera is the instrument that teaches people how to see without a camera.” Experiment with seeing details, place, and people in a new way.
Drink a full glass of water:
Water is essential, but sometimes it’s easy to forget to drink enough over the course of the day. Even mild dehydration may impair memory in everyone from children to the elderly. Hydration impacts the brain, as well as the body, and research has shown that even mild dehydration may have a negative impact on moods and may heighten anxiety (Source: US National Library of Medicine).
Contemplate the sunrise:
Each morning can be a new beginning. There is so much beauty in the symbolism of the lightness always returning after darkness.
Organize an evening picnic while watching the sunset:
Delicious food and the spectacular natural wonder of a multicolored sky, what could be better?! :) Enjoy the incredible transition of the sun’s path that oftentimes goes unnoticed.
Make a playlist of favorite or newly discovered songs:
Not only is music enjoyable, but research has shown that listening to music can reduce anxiety, blood pressure, and pain as well as improve sleep quality, mood, mental alertness, and memory (Source: John Hopkins Medicine). For example, you could incorporate more music into your life by finding an artist from a different generation or genre and notice how your body reacts to the different sound. Relaxed or distracted? Stressed or energized? No right or wrong answers!
Establish a morning routine that grounds and uplifts you:
Dr. Steve Orma, a a CBT clinical psychologist who specializes in treating insomnia, anxiety, and stress, says routine can help, “manage anxiety…you need to consistently check in with yourself about what you’re worrying about, then address it. Just as we create routines with exercise for our physical bodies, we should do the same for our mental health” (Source: Headspace).
Establish an evening routine that calms and soothes you:
Writer Marty Nemko highlights how “Modern life, increasingly defined by unpredictability, can be anxiety-provoking, and routines provide an anchor of predictability.” This predictability is especially nice to establish at the end of the day when you’re unwinding and needing to prepare for sleep.
Use sidewalk chalk to write a message of hope to a stranger:
If there’s a break from snowy winter weather in your area, scribble some uplifting notes on a sidewalk for a passerby. You may totally make someone’s day!
Let yourself be a kid:
Have you ever roller skated? How about jumping rope? Maybe you’re still a fan of glitter, stickers, or picture books. Find ways to reconnect with what made your heart sing as a child. Make fun a priority!
Dress up for a day out on the town:
Find a fancy outfit (or if you’re feeling bold, maybe even a fun costume!) and head out into the world! Celebrate how fabulous you are, inside and out.
Tidy up a project:
Is there a project you’ve been wanting to finish up for some time now? Maybe it’s for work or a hobby you’ve been working on. Find some time today to dedicate to it, and then notice how you feel afterwards. Accomplished and maybe a bit lighter?
Be cozy and observe the weather patterns outside:
Cozy up with warm socks and a blanket and watch the weather shift and dance outside. Is it windy and chilly? Rainy or snowy? Maybe there’s a bit of sun peeking out from behind the clouds.
Connect with a friendly animal:
Whether you have a pet as part of your family or enjoy just seeing them around your neighborhood, there are many health benefits to connecting with an animal. According to the University of Michigan, “Research shows that petting and interacting with companion animals can offer more relaxation and lower stress levels, and these benefits extend to people of all ages…numerous studies have demonstrated that residents in nursing homes are more likely to experience a sense of joy, smile, talk, and interact with others when pets are present.
Relax to nature sounds:
Do you enjoy the sound of rain? Maybe the ocean always soothes you. Nature is our essence, so find ways to reconnect to it. In the words of the Sufi poet Rumi, “return to the root of the root of yourself.”
Mindfully enjoy the magic of the season:
Every day is an opportunity to connect with the beauty of the world around us: the sparkle of snow, the laughter of children playing, the abundance of miracles and mysteries of existence.