3 Easy Steps to Transform Your Physical Wellness

3 Easy Steps to Transform Your Physical Wellness

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While we know that taking care of ourselves should come first, our busy schedules often get in the way. The combination of neglecting our personal needs while letting our obligations take over can negatively affect our stress levels, happiness, energy levels, and overall health.

Your physical wellness should be at the top of your priority list – and today we’ll share our three-step approach to take it to the next level!

First, what is physical wellness? Physical wellness is the dimension of wellness (or well-being) that encompasses listening to your body and taking proper care to achieve optimal health and functioning through initiatives like movement, nourishment, sleep, and relaxation.

To make your physical wellness a priority, grab your planner and notebook — and let’s get started!

1. Assess Where You Are Now

Self-awareness is the start of self-improvement. An honest look at what is working and not working in your life can help you identify what and how you want to change.

Consider each of the following areas, ask yourselves the related questions, and jot down notes in your notebook. 

Movement - Am I making time for exercise and adding in movement throughout my day?

Nourishment - Am I choosing foods that are beneficial for my mind and body? Am I drinking enough water?

Quality Sleep - Am I getting enough sleep to feel rested each day?

Relaxation - Am I feeling any physical side effects of stress or fatigue? Am I getting sunlight and fresh air to feel my best on the inside?

2. Set Physical Wellness Goals

With your assessment in mind, brainstorm your physical wellness goals. Identify what and how you want to improve. If you’re just getting started, keep your initial goals simple and achievable! Some examples of physical wellness goals are:


  • Exercise 5 times per week for at least 30 minutes per session
  • Do 5 minutes of stretches every morning
  • Work 4 hours per day at a stand-up desk


  • Create a healthy meal plan on Sundays
  • Pack lunches the night before
  • Drink 80 ounces of water per day

Quality Sleep

  • Put phone on sleep mode in another room from 9:00 pm until 7:00 am
  • Lights out at 10:00 pm


  • Fill in my daily gratitude in my planner each morning
  • Spend 15 minutes outside at lunchtime
  • Take a relaxing bath 2 nights per week
  • Read 20 minutes before bed

3. Plan It Out!

Time to turn your goals into action items! Grab your planner and fill in the monthly, weekly, and daily pages with your physical wellness plans. Add items to your monthly calendar, daily schedule, to-do list, dinner prompts, and notes section. 

Don’t forget to start small! Remember, you don’t need to add everything at once — and you’re not going to see results overnight. Real change happens on a daily basis in tiny, incremental steps. Just keep going!

Which area needs the most attention in your life: movement, nourishment, quality sleep, or relaxation? Share with us below.

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