The Wellness Reset Checklist
Rodney Garrick Jr. • January 15, 2024
The Checklist
1) Mind:
- Daily Mindfulness: Spend at least five minutes each morning grounding yourself. Deep breathing, journaling, or setting an intention can set a positive tone.
- Affirmations or Prayers: Use statements like “I am resilient. I am capable. I am at peace,” or a short prayer that resonates with you.
2) Body:
- Move Regularly: Incorporate a 10-minute walk, gentle yoga flow, or quick strength-training set. Physical movement not only boosts energy but also mental clarity.
- Fuel for Function: Choose meals that support your brain and body—think lean proteins, colorful veggies, and whole grains. Don’t forget hydration!
3) Environment:
- Tidy Up: Clutter can create low-grade stress. Pick one area—a desk, a bedside table—and declutter for five minutes.
- Sensory Uplifts: Light a soothing candle, play calming music, or diffuse essential oils to create a sanctuary-like environment.
4) Connections:
- Social Support: Reach out to someone who uplifts you—family, friends, or a mentor. Schedule a quick phone call or virtual coffee date.
- Community Involvement: Whether volunteering or attending a wellness workshop, connecting with likeminded people can reinvigorate your purpose.
5) Reflect & Adjust:
- End-of-Day Check-In: Ask yourself, “What went well today? What needs adjusting?” Keep a small notepad or digital journal to track daily progress.
- Celebrate Wins: Recognize every positive shift—even small ones—because they compound over time.
Bonus Tip
Create a printable version of this checklist—or a digital checklist on your phone—to keep these points top-of-mind. Consistency is key, and visual reminders can help.
Takeaway
A wellness reset doesn’t require an expensive retreat or a massive overhaul of your routine. It’s about making consistent micro-changes that align with your values and responsibilities. By centering your mind, body, and environment, you can transform overwhelming days into manageable, mindful ones.
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