Simple Wellness Hacks When You’re Doing It All
Between crushing it at work, maintaining relationships, and possibly managing a household, it's easy to find yourself juggling multiple roles with seemingly endless to-do lists. While you're busy taking care of everything and everyone else, your own wellbeing might take a backseat. Why are we continually doing this?? Taking care of yourself isn't selfish—it's essential for sustaining your success and happiness.
Here are some practical, easily implementable wellness hacks that fit into your busy life, because you deserve to thrive, not just survive.
Micro-Moments of Mindfulness
You don't need an hour-long meditation session to center yourself. Transform everyday moments into mindfulness practices:
Use your morning coffee ritual as a moment of presence. Feel the warmth of the cup, inhale the aroma, and take three deep breaths before starting your day. This simple practice can set a positive tone for your entire morning and help you approach challenges with clarity.
Turn your commute into a mental reset by practicing car meditation: at red lights, do a quick body scan and release any tension you're holding. Notice where you tend to carry stress – perhaps in your shoulders, jaw, or hands on the steering wheel – and consciously release it.
Create transition moments between tasks by taking three conscious breaths before opening your next email or starting your next meeting. This micro-break helps prevent mental fatigue and allows you to approach each task with renewed focus.
Strategic Nutrition for Sustained Energy
Forget complicated meal plans. Focus on strategic eating that fuels your demanding schedule:
Prep "emergency snack kits" for your desk, car, and bag. Include nuts, dried fruit, and dark chocolate for stable blood sugar and sustained energy. Consider adding protein-rich options like roasted chickpeas or turkey jerky for lasting satiety.
Master the two-minute breakfast: Keep overnight oats or chia pudding ready in your fridge. Top with nuts and berries for a nutrition-packed start that requires zero morning prep. Try rotating between different flavor combinations – think cinnamon apple, chocolate banana, or tropical mango – to prevent breakfast boredom.
Stay hydrated by linking water intake to routine activities: one glass after every bathroom break, one glass before each meal, one glass during every meeting. Consider investing in a beautiful water bottle that you enjoy carrying – you're more likely to drink from it if you love looking at it.
Movement That Makes Sense
Exercise doesn't require a two-hour gym session. Incorporate movement naturally into your day:
Turn phone calls into walking meetings. You'll boost creativity while getting your steps in. For virtual meetings where you don't need to be on camera, try pacing or even doing gentle stretches while you participate.
Keep a resistance band at your desk for quick five-minute strength sessions between tasks. Focus on exercises that counteract desk posture, like shoulder pulls and seated twists. These micro-workouts can improve energy levels and maintain muscle tone throughout the day.
Practice "kitchen counter yoga" while waiting for your coffee to brew or dinner to cook. Simple stretches and neck rolls can release tension and improve posture. Use this time to do calf raises, counter push-ups, or gentle backbends to combat the effects of sitting.
Efficient Sleep Optimization
Quality sleep is non-negotiable. Maximize your rest with these strategies:
Create a "shutdown sequence" for your brain: 20 minutes before bed, write tomorrow's to-do list to prevent middle-of-the-night planning. Include a "done list" to acknowledge your daily accomplishments and promote a sense of satisfaction.
Use the 10-minute rule: If you can't fall asleep in 10 minutes, don't toss and turn. Instead, read a book or do gentle stretches until you feel sleepy. Keep a "sleep stories" playlist handy for nights when your mind won't quiet down.
Optimize your sleep environment: invest in blackout curtains, maintain a cool temperature, and use a white noise machine to create ideal sleep conditions. Consider using aromatherapy with calming scents like lavender or chamomile to signal your brain it's time to rest.
Emotional Intelligence On-The-Go
Managing emotions is crucial for maintaining balance. Try these quick emotional regulation techniques:
Practice the "pause and name" technique when emotions run high: pause for a breath and name the emotion you're feeling. This simple act can reduce its intensity. Remember that emotions are information – they're telling you something important about your needs and boundaries.
Keep a "wins journal" on your phone to record daily accomplishments, no matter how small. Review it when you need a confidence boost. Include challenges you've overcome and moments of growth to remind yourself of your resilience.
Create boundary scripts for common situations: "I'll need to check my calendar and get back to you" or "I can take that on next week when my current project wraps up." Practice delivering these lines with confidence and remember that boundaries protect your energy for what matters most.
The Power of Strategic No's
Remember that every "yes" to others is a "no" to yourself. Protect your energy by:
Asking yourself "Will this matter in a month?" before committing to new responsibilities. Consider creating a personal mission statement to help guide your decisions about where to invest your time and energy.
Creating templates for graceful declinations that maintain relationships while protecting your time. Keep these handy in your notes app for quick reference when needed.
Scheduling regular "white space" in your calendar for flexibility and self-care. Treat this time as sacred as you would any other important appointment – because it is.
Remember, wellness isn't about perfection—it's about finding sustainable practices that support your ambitious life. Start with one or two of these hacks and gradually incorporate others as they feel manageable. You're already amazing at taking care of business; now it's time to be equally amazing at taking care of yourself.
What's your favorite wellness hack? Share in the comments below and let's build a community that supports each other in thriving, not just surviving.
Yours in health,
Dana VanBrimmer, NBC-HWC
Founder, Live & Develop
Live. Develop. Rebuild with Purpose.
