From Burnout to Balance: Wellness on a Schedule for a Feel-Good February

Creating your own wellness calendar is not meant to be a stressful project. It is a way to give your wellness some individualized “me "time.  You absolutely deserve to schedule some time for yourself. You can make it as detailed as you like. You can change it and modify things on the go because life sure changes. Have fun with it but make it work for your individual needs. Here are a few tips for you to consider when creating your wellness calendar masterpiece:

· Wellness Goals: Set wellness goals to improve fitness, manage stress, focus on mental health, or attain work-life balance

· Monthly Themes: Consider assigning specific wellness themes to each month to add variety to your wellness journey such as January Jump Start to Fitness

· Weekly Activities: Plan activities for the week that fit with your monthly themes like exercise classes, hiking with friends, outdoor activities with your pet.

· Daily Wellness Habits: Mix in daily wellness habits such as morning meditation, food journaling, taking breaks during work to stretch and re-energize

· Track and Evaluate Progress: Stay motivated by documenting your achievements, challenges, and reflections

· Consult Wellness Professionals: For one-on-one guidance and support for yourself or your organization. HR professionals and wellness coordinators can make their corporate wellness programs run like well-oiled machine by adding this smart tool to their toolbox.

Remember, your well-being can’t be replaced. Investing in your own health and wellness can produce BIG benefits that allow you to TakeCare of yourself and your family, be a top performer at work, and positively contribute to your community. The results of poor health and wellness take a negative toll on you, your family, friends, co-workers and community. Start planning your wellness calendar today and take the first step towards a healthier, more fulfilling life. Your future self will thank you for the investment in your well-being. Here’s a simple outline for a February Wellness Calendar that can focus on self-care, fitness, mental health, and heart health (since February is American Heart Month).

‍Week 1: Self-Love and Self-Care

• Day     1: Set a self-care goal for February.
• Day     2: Practice deep breathing for 5 minutes.
• Day     3: Write down three things you love about yourself.
• Day     4: Take a 30-minute walk and enjoy nature.
• Day     5: Try a new healthy recipe.
• Day     6: Meditate for 10 minutes before bed.
• Day     7: Unplug from screens for 1 hour and journal your thoughts.

Week 2: Heart Health Focus

• Day     8: Take the stairs instead of the elevator.
• Day     9: Learn about heart-healthy foods (e.g., salmon, berries, nuts).
• Day     10: Drink an extra glass of water today.
• Day     11: Do 20 minutes of cardio (dancing, jogging, or cycling).
• Day     12: Reduce sodium in your meals.
• Day     13: Share a heart-healthy tip with a friend.
• Day     14: Celebrate Valentine’s Day by practicing kindness to yourself.

Week 3: Mental Wellness

• Day     15: Start the day with positive affirmations.
• Day     16: Spend 15 minutes doing a hobby you enjoy.
• Day     17: Call a loved one and catch up.
• Day     18: Declutter a small space in your home.
• Day     19: Try a new relaxation technique, like progressive muscle relaxation.
• Day     20: Go outside for some fresh air and sunshine.
• Day     21: Reflect on a recent challenge and what it taught you.

Week 4: Fitness and Movement

• Day     22: Stretch for 10 minutes after waking up.
• Day     23: Take a walk after a meal to aid digestion.
• Day     24: Try a short yoga routine.
• Day     25: Do 15 squats, push-ups, or a strength-building exercise.
• Day     26: Explore a new physical activity (e.g., hiking, dancing, or Pilates).
• Day     27: Set a new fitness goal for March.
• Day     28: Reflect on how staying active this month made you feel.

Dr. Nekita Sullivan is the owner of Yoga Therapy Bar. She provides holistic health and wellness services including physical therapy, therapeutic yoga, and clinical Pilates for your body and mind. She is a certified health education specialist with over 20 years of experience as a wellness professional and health care provider. She provides services for individuals, youth, adults, athletes, special needs, and corporations. You are welcome to contact her for more information for yourself or your organization by email at info@yogatherapybar.com or on the web at www.yogatherapybar.com.Movement is medicine for the physical and mental health and wellness of your body and mind. #yogatherapybar #holistic#wellness #mindbody #movementismedicine #yogatherapybar #wellnesscalendar#wellness #corporatewellness #workplacewellness

Feel-Good February,

Dr. Nekita Sullivan