Wellness Journey: Embrace the 12 Essential & Simple Steps (Part 1)

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Wellness Journey: Embrace the 12 Essential & Simple Steps (Part 1)

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Coins stacked with trees growing out. Represents wealth, wellness, steps to success or step to holistic wellness.

In the last post, we:

  • Took a deeper dive into the holistic characteristic
  • Defined holism and holistic wellness
  • Introduced holistic wellness steps toward wellness.

In this post, we will explore the first six steps toward wellness.


12 Steps toward Holistic Wellness

Once you’ve considered your wellness physically, mentally, financially, and spiritually, there are 12 steps to wellness to further consider.  These 12 steps are:

  1. Nutrition
  2. Exercise (i.e., physical, mental, and spiritual)
  3. Sleep
  4. Self-Care
  5. Balance in Life
  6. Balance in Body
  7. Vitality
  8. Long-Term Gains
  9. Wellness of the World
  10. Personal Fulfillment
  11. Happiness, Positivity, & Optimism
  12. Environment

Let’s take a look at the first 6 of the 12 steps toward wellness beginning with nutrition.

Step # 1 Holistic Wellness: Nutrition

Bowl of food, vegetables and vegetables on a table.  Represents nutrition as a step toward holistic wellness.

Let’s talk about nutrition, because it’s like the fuel for your body’s engine, the juice that keeps you going strong.  Your food isn’t just about satisfying your cravings; it’s the main source of energy that your body thrives on.  So, here’s the deal: what you eat can either be your life’s secret sauce or the slow fade to a not-so-great place.

When you leave nutrition out of your wellness game plan, your body takes a hit.  It’s like trying to build a sandcastle without any sand.  Your body needs those building blocks from food to keep physical wellness in check.

And guess what?  Food isn’t just about your body; it’s got the brain in on the action too. Your noggin needs its dose of the right nutrition to stay sharp. Neglect it, and your brain joins the struggle bus along with the rest of your body.

Now, here’s the fun part: there’s no one-size-fits-all when it comes to nutrition.  We’re all living different lives, right?  If you’re a workout warrior or have a physically demanding job, you might need to load up a bit more on the grub.  But if you’re all about brainpower, thinking, solving, and talking it out, your nutrition game needs a different strategy to keep those brain cells fired up. The secret sauce to figuring out your nutrition game? Trial and error, my friends! Explore, gather data, and do some good old-fashioned self-analysis. Find out what floats your wellness boat.  Oh, and don’t forget to consider your lifestyle, body type, and personal goals.  It’s like a choose-your-own-adventure in the world of nutrition!

Step #2 Holistic Wellness: Exercise (Spirit-Mind-Body)

Since you’ve come to understand wellness as a holistic endeavor, let’s look at developing a way of covering all the bases.


Physically you must consider the body and its needs. 

You can practice a good diet, sleep hygiene, physical exercise, yoga, massage, stretching, personal hygiene, and even martial arts.  All of these things are tools for promoting and enhancing the overall well-being of the physical body.


Mentally you must consider your thoughts, emotions, and mindset. 

By practicing such disciplines as…

  • Meditation
  • Qigong
  • Tai chi
  • Affirmations
  • Conscious relaxation

…you are inspiring your minds to have a break from habitual and stressful thought patterns.  At the same time, you can develop a positive and focused mindset that enhances positive thoughts and emotions.

This has the effect of actually making your brain work towards specific goals and objectives.  It allows you to use certain strategies to create balance when your mind has been overactive or put under stress.


Spiritually you must consider yourself completely, looking at the bigger picture of your whole life alongside the rest of humanity.

Spiritual practices are such things as…

  • Developing loving-kindness
  • Selflessness
  • Inquiring into questions about the nature of the universe and reality
  • Promoting greater peace and harmony within yourself and in the world
  • Ending suffering for those who are experiencing great degrees of stress and struggle.

Ultimately, once you have learned how to control your own life to the point where you promote greater wellness, peace, and harmony, you can then learn to inspire the same in the world around you.

When you can do this in a balanced manner, you are able to do remarkable things.  You are able to constantly work towards enhancing the quality of life for yourself and for the rest of humanity.  You can do it without getting too overwhelmed.

This may take years to fully develop but is well worth the time and effort.

Step #3 Holistic Wellness: Sleep

Sleep is like the unsung hero of the wellness world. It’s not just about catching some Zzz’s; it’s about a full-on reboot for your body and mind. Imagine it as the night shift where your body gets busy, repairing tissues, supercharging your immune system, and fine-tuning all those nifty physiological functions you never knew you had.

But that’s not all, folks! Sleep isn’t just a physical power nap; it’s like a mental spa day. It boosts your brainpower, helps you remember where you left your car keys, and keeps your emotions in check. And when you wake up on the right side of the bed after a solid night’s sleep, you’re not only bouncing off the walls with energy but also radiating good vibes all day long.

Sadly, in our turbocharged lives, sleep often takes a back seat. It’s like the VIP who gets bumped from the guest list. But the fallout is real – stress levels shoot through the roof, productivity nosedives, and your immune system? Well, it’s on vacation when it should be on guard.

So here’s the deal: prioritize sleep like it’s the VIP guest at your wellness party. It’s the secret sauce to keeping both your body and mind in tip-top shape. In a world that glorifies being busy 24/7, let’s get wise and make quality sleep a non-negotiable part of our wellness routine. That way, we’ll be on the fast track to a happier, healthier, and more holistic sense of well-being.

Step #4 Holistic Wellness: Self-Care

Now, let’s get real about wellness – and I mean the down-to-earth, nitty-gritty. When it comes to wellness, it’s all about self-care, no two ways about it.  So, here’s the lowdown:

First off, ask yourself these big questions:

  • Are you really taking care of yourself?
  • Are all your needs met?
  • Are your desires fulfilled?
  • Do you feel content, happy, and balanced in your life and within yourself?
  • Are all of the areas of your life receiving enough attention to allow wellness to develop fully and in a balanced manner?

Here’s the game-changer – wellness development boils down to one key thing: paying attention to yourself.  Yep, it’s time to shift the focus from fixing everyone else’s life to giving yourself some well-deserved TLC.

That’s the essence of self-care. And sure, helping others find their wellness groove can be part of your journey, but remember this: everyone’s wellness is their own gig, and no one else’s.

Now, here’s the kicker – if you let someone else fix your problems or push you toward wellness, brace yourself.  When that person exits stage left, your wellness might just sneak out with them.  Not cool, right?  It’s time to take back your power and responsibility.

Ultimate wellness is all about self-preservation.  If we all grasp that concept, we’ll be basking in universal wellness, and that’s a win-win for everyone.

Personal Assessment

So, how do you take care of yourself? It’s a personal voyage that starts with an honest self-assessment.  Ask yourself:

  • Are you managing stress?
  • Are your emotional needs met?
  • Do you get enough “me” and relaxation time?
  • Is your physical body at its best level of fitness?
  • Are your relationships supportive and nurturing?
  • Do you wake up each morning feeling fulfilled and looking forward to the day?
  • Are financial concerns causing you undue stress?
  • Do you hate your job, and dread each morning having to face another day at work?
  • Are you miserable much of the day?
  • Is negative thinking affecting your happiness and that of those around you?

There you have it – wellness and self-care 101.

Step #5 Holistic Wellness: Balance in Life

OK, let’s dive into the groove of balancing your life because, trust me, it’s the sweet spot for wellness.  Here’s the scoop:

Balancing your life is like putting together a holistic puzzle.  You’re tuning into your body and mind and pinpointing areas that need a little extra love.  The catch?  You’ve got to be brutally honest with yourself.  No sugar-coating here.

Once you’ve spotted those areas that need some TLC, you’re on the right track.  Balance is your ticket to a life bursting with potential.  You’ll wake up each day ready to take on your goals, dreams, and whatever curve balls life throws your way.

Now, here’s the special ingredient: organizing every nook and cranny of your life.  That means your work, your cozy abode, and your precious downtime.  Oh, and don’t forget about the trio of physical, mental, and spiritual development – they’re all part of the recipe for wellness.  When included in the process, they are the pieces that allow organization to flow in every area of your life.

To create this balance, slow down.  Focus your mind on the mission: uncovering any imbalances.  Once you’ve sleuthed them out, it’s time to whip up some programs, strategies, activities, and exercises that give those areas the attention they deserve.

One step at a time, you’ll level the playing field in every corner of your life.  No more giving some areas more love than others – it’s all about balance, baby.

And there you have it – the art of balancing life.

Step #6 Holistic Wellness: Balance in Body

Achieving balance in your body is like finding your own inner harmony.  It’s all about giving yourself the good stuff, and trust me, your body will thank you for it!

You see, when you dive into various forms of physical and mental exercise, you’re stirring up a positive storm inside yourself.  It’s like a ripple effect – you throw a positive stone into the pond of your life, and the waves of goodness just keep on coming.  Suddenly, you’re feeling more inspired, alive, and brimming with energy.  Why?  Because your own actions are sending your body all the right signals.

So, let’s get down to business.  How do you make this balance in your body happen? Well, it starts with a little willpower, determination, and consistency.  Your body is your vessel for this wild ride called life, so it deserves some TLC.


First things first, let’s talk about your physical health and fitness.  If your body is waving the red flag of unwellness or fitness funk, focus on the fundamentals.  That means fueling up with good nutrition and embracing a gentle exercise routine.  It’s like giving your body a VIP pass to the wellness party.


Now, let’s dive into the mind.  If your mental state is throwing a lot of shade – think negativity, depression, or those pesky emotional roller coasters – don’t worry; you’re not alone. You’ve got some tools up your sleeve.  Meditation and other mind-soothing techniques can be your trusty sidekicks on this journey.  They’ll help you navigate through those rough mental waters and steer you toward positivity and wellness. Remember, this is a marathon, not a sprint.  The cure-all isn’t a quick fix; it’s a lifelong journey.  By consistently applying these principles, you’re setting yourself up for a life where balance rules the roost.  So go ahead, take that first step toward a harmonious you!


There you have it, a detailed explanation of the first six steps toward holistic wellness.  In our next post, we will give a detailed explanation of the remaining six steps toward holistic wellness.


What is Holistic Nutrition

Holistic Health: Care for the Mind, Body, & Spirit

Why You Need a Good Night’s Sleep

Self-care: A concept analysis

Live Well…Holistic Wellness.

How to Achieve Holistic Health and Wellness

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