You may have a financial plan, a retirement plan, or travel plans. But do you have a wellness plan for 2025 and beyond? The start of the new year is the perfect time to reflect on which aspects of your wellness you’d like to improve. Would you like more energy? Improved weight management? Better sleep? Enhanced mental health (less stress or depression)? Or maybe you would like to develop an overall healthier lifestyle for greater vitality and longevity.
Developing a wellness plan will enable you to create a vibrant future as you start to live your healthiest, happiest life today.
Your Vision Can Lead to Small, Powerful Wins
Envisioning what optimal wellness looks like for you can be a powerful motivator, but achieving your long-term milestones doesn’t require grand gestures. In fact, it’s your small, steady steps that can pave your way to sustainable transformation. By taking on each new wellness practice as you’re able, you allow it to become a habit without getting overwhelmed.
Small wins also trigger the production of dopamine, a neurotransmitter associated with pleasure and reward that encourages you to keep going. This can help you create momentum by boosting your inspiration and confidence that you have the power to achieve your goals.
Begin with Attainable, Daily Self-Care Routines
You can make your wellness journey very manageable and even fun by deciding to enjoy learning new things that are good for your health. Start with one or two habits at a time, whether it’s a dietary change, a new supplement, or a commitment to another lifestyle change.
Tips to Build Simple, Effective Wellness Habits
- Your Wellness Vision Board: Before deciding which habits you’d like to adopt, clearly visualizing your outcomes is an ideal step toward manifesting them. Create a full-color vision board using Canva, AI tools, other digital platforms, or actual magazine clippings to gather images, quotes, and symbols that reflect your wellness intentions. Display your wellness canvas prominently to inspire you daily.
- Your Wellness Journal: Start a journal to create your safe space to stay motivated, reflect, and celebrate how far you’ve come, especially during challenging times. Find one that feels special to you, or create a digital file you can access anywhere. Begin by writing your intentions, tracking your progress, and noting your physical, emotional, and spiritual changes. Rereading your journal regularly can deepen your self-awareness, help you learn from setbacks, and keep you connected to your “why.”
- Diet Modifications: Small dietary changes can have a ripple effect on your health. You can gradually improve your eating habits one step at a time, without feeling deprived, by (1) eliminating foods or habits that don’t align with your wellness goals (gluten, dairy, soda, beef, pork, lamb, fast food) (2) replacing less helpful choices with better ones (gluten-free bread, oat/almond milk, water, chicken/fish/eggs), and then (3) adding nourishing options that support your health (organic whenever possible: dark leafy green salads; green/berry juicing; nuts/seeds for snacks instead of candy bars). This approach will help you make positive changes without feeling deprived.
- Dietary Supplements: Eating right can go a long way, but it generally doesn’t do enough to ensure optimal wellness for various reasons. Supplements can fill in the gaps where your diet isn’t giving you enough micronutrients to feel your best. Under the guidance of a supplements specialist, focus first on adding products or nutrients that address the areas of your health that most impact your life. For example, consider:
- Sleep/Stress: Anxiocalm (an echinacea strain); isotonic magnesium glycinate; L-glycine; ashwagandha; and/or activated B-complex
- Joints: Glucosamine; patented hyaluronic acid; and/or omega-3 fish oil
- Weight Management: Irvingia/African mango; Slendacor®; Relora®; and/or whey or vegan protein powder with or without creatine. Consider journaling how each one affects you before adding others.
- Movement/Exercise: Explore physical activities that align with your wellness vision. You might try gentle yoga, walking, cycling, dancing, or strength training. The right movement for you is one that is fun and energizing.
- Mindfulness/Stress Management Practices: Prioritize your activities that promote mindfulness and serenity. Deep belly breathing, nature walks/hiking, humming, journaling, and meditation can create a sense of inner peace and uplift you.
Establishing a regular sleep routine is also crucial. Going to bed and waking up at the same time each day supports your body’s natural rhythms.
Consistency and Persistence Yield Long-Term Success
Over time, your consistency and persistence in following the vision and routines you set for yourself will ultimately bring about sustainable change.
Tips to Stay Consistent and Persistent
- Manage Your Consciousness: Your managed, positive mindset will be your greatest asset on your wellness journey. Consider exploring personal growth avenues like The Avatar® Course or gratitude journaling to learn to deliberately develop more positivity. Reflecting on things for which you’re grateful each day will shift your focus from what’s lacking to what’s fulfilling, thereby enhancing your mental health and outlook.
View self-improvement as a game or challenge to make it enjoyable and empowering. Self-care is not about achieving a final, “perfect” version of yourself. Rather, it is about continually moving toward a healthier, more balanced you. After all, setbacks are part of any journey. Instead of being discouraged by your missteps, allow yourself to view them as learning opportunities.Gently confront the excuses that prevent you from making progress. Rather than letting such barriers hold you back, remind yourself of your “why” to stay connected to the vision of your healthiest self. Above all, always be kind to yourself, especially on difficult days. Acknowledge the effort you’re putting into your journey, and be patient with yourself.
- Don’t Go It Alone: Your journey to wellness will be more sustainable if you surround yourself with supportive people who have similar wellness visions. Seek out your tribe, a community of like-minded individuals, either in person or online, through a Facebook group, local wellness classes, or support circles. Social connections will offer you both accountability and motivation, keeping you moving forward even when challenges arise.
Consider collaborating with a holistic nutritionist whose personalized consultations and various life-changing tools will provide you with ongoing, trustworthy guidance, encouragement and compassion, monitoring, accountability, and program adjustments. - Keep Learning: To stay inspired, read or listen to wellness books, podcasts, or videos. Your lifetime learning will provide fresh motivation and keep you engaged.
As you welcome the new year, think about what you can do to improve your overall health and well-being. Whether you’re looking to reach and maintain a healthy weight, sleep better, have more energy throughout the day, or reduce stress, it comes down to tweaking and honing your lifestyle routines – whether improving your eating habits, exercise regimen, work schedule, or self-care practices – for optimal results.
By following these guidelines, you will develop new routines and habits and build a foundation in 2025 that will support your long-term wellness. As you move through this year, remember that wellness is not a destination; it’s a journey shaped by small, meaningful actions that align with your personal vision of your healthiest self. Take it one step at a time, knowing that you’re creating lasting wellness from the inside out.
For personalized guidance, text NNM WELLNESS to 202.270.5612 for your FREE Mini Wellness Assessment. Just a few are available each month.
Submitted by Erika Dworkin, BCHN Board Certified in Holistic Nutrition®, Dietary Supplements Specialist, Intuitive Wellness Guide, and former owner of the Manchester Parkade Health Shoppe in Manchester, CT, which operated for 65 years. See this full article online at www.naturalnutmeg.com. All statements in this article are practice- or scientific evidence-based and references are available upon request. The statements in this article have not been evaluated by the Food and Drug Administration, are solely for educational purposes, and are not intended to take the place of a physician’s advice. The supplements discussed are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a healthcare professional before starting any new supplement regimen, especially if you have existing health conditions or are taking medications. Erika is available for nutrition consultations and to speak to groups, in person or via Telehealth or Zoom.
She can be contacted by phone at 860.603.3069. Office Hours By Request at 449 Silas Deane Highway, Suite 302C, Wethersfield, CT. Visit:
www.vitathenawellness.com to request a Connect-With-Me Call.