wellness plan assignment

The Self-Care Wheel: Wellness Worksheets, Activities & PDF

Thankfully, the cause was not an underlying physical condition; instead, it was behavioral. Tess was approaching burn out.

Managing her two children, setting up a new business, learning additional skills, and keeping up with her mortgage repayments were proving to be too much.

We have all experienced similar times in our lives, and burnout is real.

Irritability, drinking to feel better, trouble sleeping, headaches, and a lack of energy are all early signs that you are heading toward a meltdown (Salvagioni et al., 2017).

The Mayo Clinic describes burnout as physical and mental exhaustion, often associated with a loss of identity and the sense that we are not accomplishing anything.

So, how do you stop? How do you take care of yourself?

In this article, we explore a wellness tool that helps you regain control and focus on your busy life. The Self-Care Wheel is a positive psychology tool for supporting a balanced life while maximizing potential.

Before you read on, we thought you might like to download our three Self-Compassion Exercises for free . These detailed, science-based exercises will not only help you increase the compassion and kindness you show yourself, but also give you the tools to help your clients, students, or employees show more compassion to themselves.

This Article Contains:

What is the self-care wheel, templates, worksheets, and useful pdfs, self-care activities by the domains of the wheel, a look at popular self-care apps, a take-home message.

Work, parenting, education, and relationships are all sources of stress.

Research over the last two decades has confirmed the severe impact of our failure to handle situations in which we find ourselves.

Indeed, chronic stress at work is recognized by:

• Overwhelming exhaustion
• Lack of commitment
• Negative attitudes
• Dissatisfaction with performance

Self-care can help, but it needs to be planned, acted upon, and practiced (Myers, Sweeney, & Witmer, 2000; Windey, Craft, & Mitchell, 2019).

What is wellness?

Healthy people strive towards growth, self-actualization , and excellence; it’s a natural, universal tendency (Maslow, 1970).

But all of us, at times, need help to get and stay there.

Wellness is about maintaining mental and physical fitness and having enough energy to meet occupational and personal commitments. The Global Wellness Institute (n.d.) describes it as “ the active pursuit of activities, choices, and lifestyles that lead to a state of holistic health. ”

Wheel of Wellness

In 2000, psychologists Jane Myers, Thomas Sweeney, and Melvin Witmer were concerned about deaths occurring in the U.S. as a result of poor lifestyle choices. They suggested an important shift in emphasis, from a disease and illness model to one of wellness and health.

In response, they created a tool called The Wheel of Wellness to help achieve a life defined by optimal health and wellbeing, “ in which body, mind, and spirit are integrated by the individual to live more fully within the human and natural community ” (Myers et al., 2000).

The wheel is a pictorial representation of wellness. Each spoke depicts an interrelated set of tasks that interact with the life forces affecting your life, including:

• Business and industry

Wellness wheels remain accessible and helpful in the promotion of wellbeing.

Clarion University , for example, encourages students to use a copy of their wheel as part of their wellness program. Students are asked to consider how they manage their health in each of the following areas of their lives:

• Emotional health – managing stress , sufficient sleep, staying on top of work, seeking therapy
• Intellectual health – staying curious, learning new things, reading, joining clubs, enhancing intellectual interests
• Physical health – sufficient exercise, balanced nutrition, preventative medical care
• Social health – robust social network offering guidance and reducing stress
• Environmental health – caring for surroundings, avoiding clutter, recycling and volunteering for environmental initiatives
• Financial health – living within financial means, creating a budget
• Spiritual health – understanding the beliefs and values that shape who you are and guide your life

Recent research into healthcare has confirmed the value of the wellness wheel in promoting wellness and good health in nurses and, subsequently, better treatment of patients (Windey et al., 2019).

The Self-Care Wheel

The Self-Care Wheel is similar to the Wellness Wheel and provides a structure for identifying and nourishing areas where you are either failing, surviving, or thriving.

The most widely used assessment wheel, created by the Olga Phoenix Project , is based on the work of Karen Saakvitne and Laurie Pearlman (described in Transforming the Pain: A Workbook on Vicarious Traumatization; 1996).

The Olga Phoenix Self-Care Wheel consists of two sheets, each containing a set of six dimensions placed on the outside rim of the wheel, including:

• Psychological
• Professional

Each dimension represents an area of your life that, ideally, deserves daily attention.

The first sheet contains a suggested list of topics, placed between the spokes of the wheel below the relevant dimension. Each item is an inspiration or a prompt to take an action that promotes nurture in that area.

The second wheel is left blank for personalization.

A therapist or coach typically supplies both sheets to a client, but there may be times (to avoid bias) where only the blank sheet is given.

However, it is essential to make the wheel personal and to document follow-up actions that address dimensions negatively impacting your wellbeing.

Self-Care Wheel

Download Olga Phoenix’s free starter kit for a copy of the Self-Care Wheel.

Creating a Self-Care Vision Board

PositivePsychology.com’s Self-Care Vision Board is particularly well suited to practicing self-care and completing a blank copy of the wheel.

Download the tool for free as part of our Self-Compassion Exercises Pack.

The Self-Care Vision Board exercise is a positive and practical way for you to personalize the list of items under each dimension (physical, psychological, emotional, spiritual, personal, and professional).

It consists of four steps:

• Brainstorm self-care activities.
• Collect positive images for the vision board.
• Collect positive words and phrases for the vision board.
• Build the vision board.

Additional self-care resources from PositivePsychology.com

Committing to taking care of yourself is one of the most effective ways to make self-care a lifelong priority. Use the My Self-Care Promise template to help clients formalize their commitment in the form of a contract.

The following exercises and downloads offer useful guidance for specific activities listed under each dimension:

• Nature Play
• My Personal Beliefs
• Self-Love Journal
• The Five Senses Worksheet
• Stacking the Deck
• Exploring Character Strengths
• 3-Step Mindfulness Worksheet

Implementing the wheel as part of overall self-care

The Self-Care Wheel is one part of a more extensive process on your journey to wellbeing and can be embedded in the following three steps:

Step 1 – Assess

Identify areas that require additional attention for your self-care and are necessary for the completion of the Self-Care Wheel.

• Understand your current wellness position using the Self-Care Wheel.
• Download and personalize a blank copy.

Step 2 – Plan

Plan to transform those areas of your life that are currently failing, or surviving, into ones that are thriving.

• Identify how you can progress each aspect of your self-care and complete the activities defined in step 1.
• Write it down in a plan.

ReachOut provides a practical guide for developing a self-care plan along with a free downloadable template.

Step 3 – Implement

A plan has no value unless acted upon.

• Schedule the actions that implement your self-care.
• Commit to yourself that you will perform the steps and that you are worthy of self-care.
• Share the plan with someone close, who will provide support and encouragement.

Self-care wheel: the ultimate 3-step self-care formula – Olga Phoenix

For example, your spiritual dimension can be nurtured through yoga, self-forgiveness, and nature, while your psychological state will benefit from self-awareness, relaxation, and a focus on positive qualities.

Review each of the following sections for a list of activities that nurture or nourish the six dimensions of your Self-Care Wheel.

Note that these are suggestions. Some actions may be more or less appropriate and can be added to or removed from your list.

The list is modified from the Self-Care Wheel created by Olga Phoenix but also contains links to articles within PositivePsychology.com to further your understanding and provide additional guidance.

Other useful advice and practical tips are available from the University of California and Princeton University .

Self-care activities for your physical domain

Your physical health is vital to your overall wellbeing, And, according to the American Nurses Association , it is not only the absence of disease, but also lifestyle choices that avoid preventable illnesses, maintaining a balanced mind, body, and spirit.

Things you can do to nurture yourself:

• Eat healthily
• Exercise regularly
• Be sexual (safely)
• Put good sleeping habits in place
• Take vacations
• Take time off and ensure downtime
• Schedule regular massages
• Seek out a qualified acupuncturist
• Take relaxing baths
• Kiss (your partner, family, your dog)
• Ask for nurture
• Take daily walks (if possible in nature )
• Turn off or put your phone on silent

Consider putting in place:

• Safe housing
• Regular medical care and check-ups

World’s Largest Positive Psychology Resource

The Positive Psychology Toolkit© is a groundbreaking practitioner resource containing over 500 science-based exercises , activities, interventions, questionnaires, and assessments created by experts using the latest positive psychology research.

Updated monthly. 100% Science-based.

“The best positive psychology resource out there!” — Emiliya Zhivotovskaya , Flourishing Center CEO

Self-care activities for your psychological domain

Psychological wellbeing is crucial to not only your state of mind, but also your physical health. According to the American Psychological Association , psychological wellbeing involves being both happy and content, with low levels of distress, good mental health, and quality of life.

• Perform self-reflection and self-awareness
• Sensory engagement
• Schedule aromatherapy
• Do something creative, draw, paint, quilt, cook, etc.
• Go to the ballet, a symphony, or a concert
• Relax in your garden, park, or at the beach
• Read a self-help book
• Think about your positive qualities and your strengths
• Practice (and visualize) asking for and receiving help
• Practice mindfulness
• Join a support group

Self-care activities for your emotional domain

Emotional wellness can be described as understanding and being aware and comfortable with your feelings, and being able to express emotions constructively.

• Perform affirmations
• Social justice engagement
• Say “ I love you ” (show positive emotions more often, and mean them)
• Watch a funny or heartening movie
• Find a hobby
• Flirt (if appropriate)
• Buy yourself a present
• Spend time with your pet
• Practice forgiveness
• Self-compassion

Download 3 Free Self-Compassion Exercises (PDF)

These detailed, science-based exercises will equip you to help others create a kinder and more nurturing relationship with themselves.

Download 3 Free Self-Compassion Tools Pack (PDF)

By filling out your name and email address below.

Self-care activities for your spiritual domain

Spiritual wellness has a different meaning for each of us. Typically, it is about having values and beliefs that provide meaning to your life and having the opportunity and motivation to align your behavior to them.

• Perform self-reflection
• Spend time in nature
• Self-cherish
• Meditate or practice mindfulness
• Sing and dance
• Play with your children
• Be inspired
• Practice yoga
• Bathe in the sea, a river, a lake
• Watch the sunset or sunrise
• Find a spiritual mentor
• Volunteer for a cause close to your heart
• Foster self-forgiveness
• Join a spiritual community that aligns with your values and beliefs

Self-care activities for your personal domain

Being engaged intellectually and at a profoundly personal level in your actions, environment, and social group is likely to promote growth and wellbeing in your personal domain.

• Learn who you are
• Explore what you want out of life
• Plan short- and long-term goals
• Make a vision board
• Foster friendships
• Go on dates
• Get a coffee or drink with a friend
• Learn to relax
• Write poetry, short stories, or a book
• Spend time with loved ones
• Learn to play an instrument
• Get out of debt (this may be aspirational)

Self-care activities for your professional domain

Wellbeing in the professional domain is most likely when your work and studies leave you feeling fulfilled, while you continue to grow, learn, and make meaningful contributions.

• Make time for lunch, and take regular breaks
• Do not repeatedly work late
• Do not work during time off
• Find a good mentor
• Get support from colleagues
• Take mental health days
• Learn to say no
• Plan your current or next career
• Learn, take a class
• Take vacation and sick days
• Set boundaries. Where does work start and end?

17 Exercises To Foster Self-Acceptance and Compassion

Help your clients develop a kinder, more accepting relationship with themselves using these 17 Self-Compassion Exercises [PDF] that promote self-care and self-compassion.

Created by Experts. 100% Science-based.

Find it in the App Store or Google Play .

Anxiety Solution: Calmer You

Find it in the App Store .

Balance in life is crucial.

When you have it, you can divide your time and energy across all areas of your being, ensuring an appropriate focus on family, learning, spirituality, career, etc. while nurturing overall wellness.

However, when balance falters, parts of your life remain unnourished. They begin to fail, impacting other areas and your overall wellbeing. You begin to burn out.

If you step back and look at your life, you can see the warning signals – overeating, over-drinking, lethargy, stress, irritability – all are signals that change is needed.

And yet, if you recognize the signals, then you can do something about them.

Firstly, download the Self-Care Wheel, and along with some of the other tools introduced, identify and document the actions and steps that will help you find balance and ultimately lead you to flourish in life.

You may not have time or resources to play out all the actions or put in place every condition, but be realistic. Plan how you are going to perform the activities that are going to give you the big wins. Once they are in place, you can begin to find other ways to include the smaller, complementary, positive changes in your life.

You have what it takes to make your life more complete, but it takes self-care.

Perhaps most surprisingly, the crucial takeaway is not that you have the potential to put in place a routine of self-care, but that you deserve it.

You, like the rest of us, are worth investing in.

So, what’s stopping you? Use the Self-Care Wheel to take stock, regain focus, and take control of your busy, precious life.

We hope you enjoyed reading this article. Don’t forget to download our Self-Compassion Exercises for free .

• Global Wellness Institute. (n.d.). What is wellness? Retrieved from https://globalwellnessinstitute.org/what-is-wellness/
• Maslow, A. (1970). Motivation and personality (2nd ed.). Harper & Row.
• Myers, J. E., Sweeney, T. J., & Witmer, J. M. (2000). The wheel of wellness counseling for wellness: A holistic model for treatment planning. Journal of Counseling & Development, 78 (3), 251-266.
• Salvagioni, D. A. J., Melanda, F. N., Mesas, A. E., González, A. D., Gabani, F. L., & de Andrade, S. M. (2017). Physical, psychological, and occupational consequences of job burnout: A systematic review of prospective studies. PLOS One, 12 (10).
• Saakvitne, K. W., & Pearlman, L. A. (1996). Transforming the pain: A workbook on vicarious traumatization. Norton & Company.
• Windey, M., Craft, J., & Mitchell, S. L. (2019). Incorporating a wellness program for transitioning nurses. Journal for Nurses in Professional Development, 35 (1), 41-43.

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What our readers think.

This article gave me the knowledge and insight on how to begin myself care. I have downloaded all activities sheet, and I can’t wait to get started.

very useful information .Thanks for sharing

Hi there, I see a wrong link in this article. In your “Additional self-care resources”, the 6th link “Eight Steps to Forgiveness” send us to a different exercise (Exploring Character Strengths).

Thanks so much for pointing this out. We will fix this shortly 🙂

Kind regards, -Caroline | Community Manager

Very helpful article. Thanks for sharing this information for free.

Need to balance my wheeel so that I can domuch better to excell in what I am doing. Thanks for the positive advise.

‘So what’s stopping you?’ Precisely. That is worth unpacking. If it is so easy to prioritise self-care, why is it so hard for people to do? It is getting beyond the pre-contemplative stage that is the issue.

Great observation. My own reflection of this question is that I haven’t felt ‘worthy’. Everything and everyone else seems more important There has to be a mind shift.

Great read. I like that there were actual resources given for each domain. This makes the information easier to understand and a lot more practical than most articles about concepts and theories. Thank you

love this article! thank you!

Very useful Blog. Thank you for sharing

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How to Create a Wellness Plan

Last Updated: August 7, 2024 Approved

This article was medically reviewed by Jake Behrens, MD . Dr. Behrens is the CEO and Director of Envision ADHD in Milwaukee. Dr. Behrens is an Assistant Clinical Professor at the University of Wisconsin and a practicing Psychiatrist. He completed his residency in Psychiatry at the University of Wisconsin Hospital and Clinics in 2013. There are 12 references cited in this article, which can be found at the bottom of the page. wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 93% of readers who voted found the article helpful, earning it our reader-approved status. This article has been viewed 327,593 times.

Research suggests a wellness plan can help you live a healthier, happier life. [1] X Trustworthy Source National Institutes of Health U.S. government agency for biomedical and public health research Go to source A wellness plan is an action plan to support your physical, mental, spiritual, and emotional health. Experts say that wellness practices like eating healthy foods, incorporating stress relievers into your day, and practicing mindfulness may help you live a better life, so it's worthwhile to build a plan that works for you. [2] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source Fortunately, it's easy to customize your wellness plan to meet your needs and optimize your life.

Setting Up and Following a Wellness Plan

• Give each area a ranking from 1-10, with 1 being the poorest rank and 10 being the best.
• From this, you can determine which area needs the attention.
• But remember, each area relates to another, so you won't necessarily benefit from focusing all of your attention on one area to the detriment of others.

• Write down specific goals you want to accomplish in each area. Create achievable short-term goals that will move you towards increasingly larger long-term goals.
• Make sure your long-term goals are also reasonable and doable. For example, if you are 25 years old, a reasonable long-term goal might be financial security by the time you retire at age 65. An unreasonable long-term goal would be becoming a billionaire by the age of 30.
• Be patient with yourself. Personal evolution does not generally take place overnight, nor is it usually very easy. But it is doable, so don't get discouraged if change doesn't happen immediately.

• Set aside a calendar designated for tracking your wellness progress. Mark important dates and checkpoints so that you can see your progress. Begin by establishing your baseline of wellness for a particular aspect, write it down, then check in again after a month or two.
• Seeing the positive effects of what you have already accomplished may be the best motivational fuel.

Tip: Do regular personal assessments: are you feeling happier, more content? Do you have more energy, more fun- or laughter-filled moments? Are your relationships happier?

• The process of achieving personal wellness is dynamic. Your needs, your goals, your environment, and your relationships may all change. You then want to decide how you want to change along with them.
• While your particular situation may change, by keeping these goals at the forefront, you can achieve a greater degree of control of how those changes will affect you. If for example, you set a weight loss goal of 10 pounds in 6 months, at the end of 6 months, re-evaluate that goal. Are you happy with your current weight? Do you want to lose more? If you are happy with your weight, your new goal may be maintenance. If you want to lose more, perhaps your new goal is 10 additional pounds in the next 6 months.

• Get professional help and advice where needed. If for example, you want to improve your diet and nutrition to attain physical and mental wellness, you may want to consult with a nutritionist.
• If you are looking for financial stability, talk to a financial advisor.
• Join support groups that address whatever area(s) you might need encouragement in.
• Start a “buddy system” with a friend, spouse, or relative for various aspects of your wellness plan. For example, if you're working on financial wellness, getting your spouse involved can be an important step in getting closer to both relationship wellness and emotional wellness.

Assessing Your Wellness Levels

• What are your physical goals? Are you interested in seeking out a personal trainer, or is there a coach you may want to consult?
• Are you looking for overall fitness, or are you looking to build your core, your cardiovascular health, your upper body strength, etc?
• Are you looking to build muscle tone, or are you more interested in increasing stamina and endurance?
• Try reading through WikiHow's personal fitness category for ideas for physical fitness goals.

• Consider your current diet and how well it serves your health. Note any areas for improvement.
• Try reading through WikiHow's healthy eating category for ideas for nutritional goals.

• Consider your present mental wellness. Which emotions do you deal with most often? How well do you deal with those emotions? What changes or improvements would you like to see to your mental state?

• Consider your current level of spiritual wellness: how fulfilled do you feel in your life? Do you lack a sense of purpose or efficacy?

Note: Spiritual wellness means that you are able to find meaning, hope, comfort, and inner peace in your life, whether through work, nature, art, music, family, or volunteer work.

• Take account of your present relationships, stress level, self-esteem, and life outlook. Are there areas on which you'd like to improve?
• Are you happy? Do you feel weighed down by your relationships or emotions?

• Consider your level of intellectual wellness. Are you intellectually stimulated by your life, or are you bored?
• Do you have sufficient creative outlets?
• How often do you use critical and analytical thinking?

• Consider your level of social wellness. Do you feel secure and confident in your social roles?
• Are you able to easily take up new and different social roles?

• Consider your level of occupational wellness. Do you feel engaged by your work and career?
• Do you feel appreciated for your work?
• Do you feel enriched by the work you do?
• Are you satisfied with your career path?

• Consider your level of financial wellness. Are you living within your means?
• Are you financially secure for the future?
• Do you have and keep a budget?

• Consider your level of environmental wellness. Do you get enough fresh air, fresh water, and sunshine?
• Do you take time to appreciate the environment around you?
• Do you take measures to conserve energy and consume consciously?

Setting Wellness Goals

• It's a good idea to go to a local fitness center and inquire about physical evaluations. Talk to your physician first before embarking on a physical wellness plan if you're overweight or have a history of medical problems.
• Start by walking more often. Park your car further away from an entrance and walk more. Use the stairs instead of the elevator or escalator. Walk around the block or take your dog out for a nice walk.
• Speak to your physician if you are overweight or have a significant medical history of heart disease, respiratory disease, arthritis, or any other serious medical condition. Your physician can help you set safe, reasonable goals.
• Make sure the physical activity you choose is something you like to do and not something someone talked you into. If you like the activity, you are much more likely to keep at it.
• Work your way up to increased activity. If you have spent the last 5 years with low to moderate physical activity, you're probably not quite ready for a triathlon. Start slowly and gently, increasing your activity level when you feel ready and able.
• Be patient and try a low-impact activity first like yoga, tai chi, or qigong. [5] X Research source [6] X Research source These ancient physical (and spiritual) exercises can improve health, reduce stress, reduce pain, and improve strength and balance.

• Consider speaking with a nutritionist who can help you determine the ideal nutrition for you and your body.
• Eat food that is as close to its natural form as possible. Try to limit processed and prepared foods and cook from scratch instead. Use a crock pot or stick to basic foods like rice, beans, and vegetables if you're pressed for time. You might also consider preparing food for the week ahead of time and storing it in the freezer until you're ready to eat it.
• Limit your red meat consumption (prefer grass-fed if possible). Increase the amount of fish (wild over farm raised) and skinless poultry you eat. [7] X Research source
• Increase the amount of fruits and vegetables you consume. Your intake of vegetables should be higher than your fruit intake, since fruit contains sugar.
• Increase the amount of water you drink. Or at the signal of thirst you have to drink.
• Be alert for food sensitivities. If you suspect you're sensitive to a particular food, eliminate it from your diet for at least 2 weeks. Foods that may cause sensitivity include gluten, dairy, milk/lactose, tree nuts, shellfish, eggs, and soy. [8] X Research source
• Visit the American Academy of Nutrition and Dietetics (AND) website for advice on nutrition for kids, parents, men, women, and seniors.
• Give yourself 30 days on a new plan to form healthy eating habits and to fully evaluate the effects. Dedicating yourself to the plan for the full duration can be a powerful but difficult step so surrounding yourself with a knowledgeable and supportive community may be helpful.

• Set aside time to quietly relax each day.
• Take a walk when you feel distressed.
• Set aside time to do relaxing activities you enjoy like reading, gardening, watching movies, etc.
• Learn and use deep breathing techniques. For example, breathe by expanding your abdomen rather than your chest. This technique allows your diaphragm--the flat muscle below your lungs--to drop by expanding your abdominal muscles. Take 100 deep breaths each day. [10] X Research source
• Practice positive affirmations. Some examples of positive affirmations include: “yes, I can,” “I am successful,” “I feel better every day,” etc. You might write your affirmation on a sticky note and post it where you can see it. [11] X Research source
• Seek out the support of a therapist or support group.
• Remember: If you're taking medication for a mental disorder, never stop the medication or change the dose on your own. Doing so can be very dangerous and you should only do so under the guidance of your mental health professional.

• Learn and use deep breathing techniques. For example, breathe by expanding your abdomen rather than your chest. This technique allows your diaphragm--the flat muscle below your lungs--to drop by expanding your abdominal muscles. Take 100 deep breaths each day.
• Meditate for a short period a few days a week. As you become more comfortable, gradually increase the amount of meditation you practice. [12] X Research source
• Remind yourself to stay calm and “in the moment.”

What Is Wellness?

Expert Q&A

• Expect there to be times when you're just not feeling your new regime and life just seems to be getting in the way of your wellness plan. Don't think of yourself as a failure. Thanks Helpful 4 Not Helpful 0
• Reward yourself with something tangible from time to time. The reward can be anything you like as long as it's effective and not counter-productive to your ongoing goals. Thanks Helpful 2 Not Helpful 1
• Be kind, considerate, and gentle with yourself. But always be honest about where you are and where you are going. Thanks Helpful 2 Not Helpful 1

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• ↑ https://www.nih.gov/health-information/emotional-wellness-toolkit
• ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/coronavirus/coronavirus-practicing-wellness-while-you-stay-at-home
• ↑ https://umwellness.wordpress.com/8-dimensions-of-wellness/
• ↑ http://familydoctor.org/familydoctor/en/prevention-wellness/emotional-wellbeing/mental-health/spirituality-and-health.html
• ↑ https://www.webmd.com/fitness-exercise/a-z/tai-chi-and-chi-gong
• ↑ http://www.webmd.com/balance/guide/the-health-benefits-of-yoga
• ↑ https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
• ↑ http://www.webmd.com/allergies/foods-allergy-intolerance
• ↑ http://spiritualityhealth.com/articles/building-blocks-calm
• ↑ https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-basics/
• ↑ http://www.successconsciousness.com/index_00000a.htm
• ↑ https://how-to-meditate.org/

About This Article

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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Before you begin drafting a wellness plan, try ranking each aspect of your wellness on a scale from 1 to 10, with 1 being the worst. Then, set both short- and long-term goals, which for your physical wellbeing could be something like walking 3 times a week or doing a triathlon. As your plan develops, update your goals to reflect what you've achieved. If you're struggling to stick to your plan, reach out to friends or family for support. To learn how you can work on your mental and spiritual wellness, such as by meditating, read on! Did this summary help you? Yes No

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Creating a Personal Wellness PlanA personal wellness plan is a powerful tool for achieving and maintaining a healthy, balanced lifestyle. It involves setting goals and implementing strategies to improve physical, mental, and emotional well-being. Here's a step-by-step guide to creating your own personal wellness plan.

Creating a Personal Wellness Plan

A personal wellness plan is a powerful tool for achieving and maintaining a healthy, balanced lifestyle. It involves setting goals and implementing strategies to improve your physical, mental, and emotional well-being. Here's a step-by-step guide to creating your own personal wellness plan.

Step 1: Assess Your Current Health and Well-being

Before you can create an effective wellness plan, it's essential to understand where you currently stand in terms of health and well-being. Consider the following areas:

• Physical Health : Evaluate your diet, exercise routine, sleep patterns, and any existing medical conditions.
• Mental Health : Reflect on your stress levels, emotional stability, and any mental health challenges you may face.
• Social Health : Think about your relationships, social interactions, and sense of community.
• Spiritual Health : Consider your sense of purpose, beliefs, and connection to something greater than yourself.

Step 2: Set Realistic and Specific Goals

Based on your assessment, set realistic and specific goals for each area of your health. Goals should be:

• Specific : Clearly define what you want to achieve.
• Measurable : Determine how you will track your progress.
• Achievable : Set goals that are realistic given your current situation.
• Relevant : Ensure your goals are meaningful and aligned with your overall well-being.
• Time-bound : Set a timeline for achieving your goals.

Examples of goals might include:

• Physical Health: "Exercise for 30 minutes, five times a week."
• Mental Health: "Practice mindfulness meditation for 10 minutes daily."
• Social Health: "Spend quality time with family and friends twice a week."
• Spiritual Health: "Read a book that inspires personal growth each month."

Step 3: Develop Actionable Strategies

Once you have your goals, develop actionable strategies to achieve them. This involves breaking down each goal into manageable steps and identifying the resources and support you need.

• Create a Schedule : Plan your activities and allocate time for each goal in your daily or weekly routine.
• Seek Support : Identify friends, family, or professionals who can support you in achieving your goals.
• Use Resources : Utilize available resources such as fitness apps, wellness programs, and self-help books.
• Monitor Progress : Keep a journal or use a tracking app to monitor your progress and make adjustments as needed.

Step 4: Implement and Stay Committed

Putting your wellness plan into action requires commitment and consistency. Here are some tips to stay on track:

• Start Small : Begin with small, achievable steps to build momentum.
• Stay Flexible : Be prepared to adjust your plan as needed based on your progress and any changes in your circumstances.
• Celebrate Success : Acknowledge and celebrate your achievements, no matter how small they may seem.
• Practice Self-Compassion : Be kind to yourself and understand that setbacks are a natural part of the process.

Step 5: Review and Revise Your Plan

Regularly review and revise your wellness plan to ensure it continues to meet your needs. Consider scheduling monthly or quarterly check-ins with yourself to assess your progress and make any necessary adjustments.

Creating a personal wellness plan is a proactive step towards achieving a balanced and fulfilling life. By setting specific goals, developing actionable strategies, and staying committed, you can improve your overall well-being and navigate life's challenges with resilience and positivity.

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How To Write a Wellness Plan for Clients (Resources + Tools)

Writing a wellness plan requires health practitioners to understand their clients beyond their symptoms. Read on to learn more about how to write an effective wellness plan & what to include.

All Health Coaches Should Know How To Write A Wellness Plan

Treatment plans are commonplace among health professionals, from medical to mental treatment. There are many reasons for this, from helping to ensure positive outcomes to requirements for insurance. While health coaching doesn’t require them for insurance purposes (not yet anyway), they should always be used to increase the likelihood of positive outcomes.

They also aren’t technically “treatment” plans, since health coaching isn’t treatment-based, but instead is wellness-based. So, a more appropriate terminology for it would be a “wellness plan.”

What is a wellness plan? How do you write a wellness plan? There is a fairly straightforward structure to them, which helps with consistency, an important element to success in coaching. Beyond that though, getting oneself properly set up to write the plan is paramount. This involves an appropriate and thorough intake/assessment process to establish the context and foundation for creating an effective plan.

They must also be amenable to life events, as what was relevant a month ago may no longer be, depending upon circumstances. A good health coach can make adjustments to a plan on the fly and make it easy for a client to do so as well. The key to it all, however, is the involvement of the client. If they do not feel like they have ownership of the process, they will not have the motivation to carry through with any treatment planning.

Some of the reasons for creating a wellness plan include:

• To establish goals, both incrementally and end goals.
• To set guidelines for monitoring and making goal/objective adjustments.
• Provide structure and focus
• Allow for better documentation.
• To define the problem or issue.
• Describe the actions to be taken by the coach and client.
• Set a timeline for progress.
• Note important milestones and achievements.

The health coach doesn’t just ask what the client wants and then sit down to write up a wellness plan. Much like with any helping profession, it requires an appropriate understanding of the client through a thorough intake and assessment process.

Intake and Assessment for Wellness Planning

One of the keys to developing a successful plan is rapport and trust with the client. This can be accomplished over the course of the intake and assessment process prior to planning. Motivational interviewing is helpful in this regard to help build a solid starting relationship with the client.

Another important part of the intake and assessment process requires sitting down with the client and coming to an agreed upon vision of what wellness means. If you don’t both have a similar end state in mind, then the coaching efforts won’t completely align with what the client is hoping to achieve. This can entail having the client define:

• Emotional wellness , including social relationships and overall stress levels.
• Physical wellness , including enjoying physical activities and overall bodily health.
• Spiritual wellness , including a sense of meaning and purpose

The types of information gathered and questions asked can and will vary depending upon the client. Certain questions can have as varying a response as the clients. The coach should be willing to adjust and amend the information gathering process based on how the client answers questions. Some of the questions one might ask the client include:

• Why is the client seeking coaching help?
• Current problems/issues.
• Any impairments or changes in mental/physical state due to the problems/issues.
• History of the problem (when, where, why, etc).
• How significant is the problem?
• What, if any, attempts have been made to solve the problem?
• The current state of home, school, work, relationships.
• Any history of physical/emotional issues.
• Current risk and safety concerns (appear to have mental issues, suicidal ideation, etc.).
• Current and previous medication or substance use (gather med details if indicated).
• Family/cultural background, socioeconomic level, other background info.
• Current presentation: grooming, hygiene, speech, mood, affect, etc.
• Self-concept (like/dislike).

Assessment tools can be a valuable asset to help the coach save time and make the pre-planning process more efficient. Here are a few examples of preset questionnaires for helping health coaches understand client needs:

• Basic Needs Satisfaction : Can help understand the motivation for change.
• Decisional Balance worksheet : A tool for the pros and cons of health-related change.
• Assessing Life Wants : Understanding health changes a client would like to see.
• Health Coaching Questionnaire : Capture which areas clients would like to work on.
• WDEP (Wants, Doing, Evaluation, and Planning) Questionnaire : Understanding what the client wants, what they have tried so far, and what they plan to do.

SelfDecode Pro offers done-for-you lifestyle assessments to evaluate a client’s health risks for a particular health topic. Health coaches can easily share with their clients, and the results will be automatically added to the client’s profile. Health coaches can also create custom intake forms to send to clients.

Depending upon what is bringing the client to the coach, this information might be simple or extensive. A client looking to improve on a specific health issue compared to one who is seeking a broader wellness regimen is going to generate different information and recommendations based upon that information.

A coach may also find that a client may come to coaching with one specific issue and find that it changes or branches off into several other issues. At any given time, for example, a coach may find they are helping clients with their:

• Diet and nutrition
• Fitness and exercise
• Stress management
• Weight management
• General health management

On a day-to-day basis, that translates into a potentially wide range of coaching tasks. SelfDecode Pro can assist with this assortment of tasks by offering custom health reports based on clients’ DNA, labs, and lifestyle data, and can help health coaches be more efficient when creating wellness plans for clients, potentially decreasing their treatment planning time.

Due to advances in AI and technology over the past decade or so, assessment of a person’s DNA has also become a viable and valuable tool to learn how a client’s genetic makeup may affect the presenting issues at hand or the kinds of coaching that may be most beneficial.

It should also be noted that, if at any time a client presents or exhibits what the coach feels are potentially specific mental health issues that could interfere with the ability to effectively coach, then appropriate referrals should be made.

Components of an Effective Wellness Plan

A wellness plan is a joint document with the client. Once a thorough assessment is completed, a coach can generate some initial recommendations and formulate an initial draft of the wellness plan, but the completed plan should be a combined effort between the coach and the client. Without complete buy-in from the client, the wellness plan will never be fully effective.

Co-creating a wellness plan with the client is invaluable in providing a clear roadmap for the client, producing accountability and motivation, as well as a timetable for when, how, why, and by whom things will get done. The coach is not being paid to tell the client what to do.

So, rather than being prescriptive, the wellness plan becomes a tool to help guide the client along a path they feel responsible for creating.

In a general sense, the wellness plan should do the following:

• Identify and capture ways the client would like to work on improving their lifestyle
• Plan how to measure and track progress
• Figure out the support needed beyond the coach-client relationship
• Consider the client’s motivations
• Define obstacles that may get in the way of success

More specifically, a wellness plan should consider the following:

• The client’s personal information
• Intake and assessment information
• The client’s DNA and lab information
• The strengths and resources the client brings to treatment
• Client goals in order of priority
• Measurable objectives to achieve the prioritized goals
• A specific timeline and space to track progress toward objectives and goals
• A designation of who is responsible for which parts of the plan
• The contract between the coach and client that summarizes the goals, objectives, and responsibilities of the coaching
• The kinds of coaching that will be used to achieve the objectives/goals

Setting Goals And Objectives

The meat of the wellness plan is in the goals and objectives. This defines what the client wants to achieve and how they are going to do it. If the coach has put the work into intake and assessment, built a trusting relationship and partnership with the client, and transparently involved them in the whole process along the way, then the goals and objectives should feel very much like a mutual decision-making process. The client should feel ownership of and motivation for the wellness path that is chosen.

So what exactly are the goals and objectives, what should they do, and how should they be presented? In a general sense, the goals are what the client wants to achieve, and the objectives are the steps to get them there. They should, in a broader way, address the following:

• The client’s specific health or behavior issues.
• The changes needed to address the specified health/behavior issues.
• What the coach will do to help the client adopt new behaviors.
• What the client will do to accomplish the goals.
• The client supports that will be utilized to help them achieve their goals.
• What the given health issues/behaviors are that the client wants to address.
• When the objectives and goals should be met.

An effective method for establishing precisely what the goals should be is called the “SMART” method. The acronym stands for the following:

• Specific . The more clear and specific you can be, the better. Detail exactly what will be done by both the client and coach in each step (objective) of the process. It’s vital that the client has a clear understanding of every last one of these details.
• Measurable . It can be an amount of time, eating certain foods, exercising a certain number of times in a week, etc. The goal should be measurable in order to track progress and success.
• Attainable . Goals should push the client toward greater overall wellness, but they must be something that they are able and willing to attain within the given timeframe.
• Relevant . Attainment of the goal should matter to the client. Not only should the goal improve the client’s health, but they should actually want to pursue the goal.
• Time-bound . Giving goals and objectives within specific time constraints helps provide a sense of urgency and motivation for the client.

It should be noted (and can’t be stated enough) that failure to address underlying health issues/causes can interfere with achieving goals. Adequate intake/assessment is key to establishing root causes. If the coach doesn’t do this, it’s possible the established goals will not sufficiently help the client achieve success.

Wellness Planning Software and Resources

Much of the coaching sphere is taken from and influenced by the mental health field. This makes sense as they are interrelated, often dealing with similar issues and concerns. While mental health deals with treatment of specific, diagnosable problems, coaching typically looks at a whole health perspective. Mental health practitioners may coach a client, but coaches will not provide mental health services.

That said, the tools used share similarities, which is why treatment planning for mental health software is often borrowed for the coaching field. As mentioned before, a tool such as SelfDecode Pro can help health coaches decrease their treatment planning time and streamline their practice.

In order to create an effective wellness plan for clients, it is important for the health coach to thoroughly analyze all of the client’s health data. This process can be time-consuming, especially considering that there are millions of genetic variants and thousands of labs to consider.

With SelfDecode Pro, health coaches can easily analyze a client’s DNA, lab, and lifestyle data through personalized health reports and assessments. This wellness planning software allows health practitioners to create health regimens for each client by choosing from an AI-generated list of recommendations that takes into account all of their health data.

Other tools that may help coaches with planning for client wellness:

• Simplepractice
• Positive Psychology

When dealing with what is likely to be digital content in relation to coaching clients, it is paramount that the coach understands and addresses privacy concerns and ensures that any formats used are HIPAA compliant.

Final Thoughts

Building a wellness plan for clients requires health coaches to collect and analyze a vast amount of information, which can be time-consuming. There are tools available to help professionals go through this process seamlessly. Book a demo call today to see if SelfDecode Pro is the right wellness planning software for your practice.

Joe Cohen flipped the script on conventional and alternative medicine…and it worked. Frustrated by the lack of good information and tools, Joe decided to embark on a learning journey to decode his DNA and track his biomarkers in search of better health.

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Wellness Wheel & Assessment

Wellness is not merely the absence of illness or distress – it is a lifelong process of making decisions  to live a more balanced and meaningful life .

There are always opportunities for enhancing your wellness. A good way to start is by evaluating your current state and establishing systems to guide you towards a fuller sense of well-being.

The Wellness Wheel describes the integration of 7 important dimensions of wellness: emotional, environmental, intellectual, occupational, physical, social and spiritual.

Remember that it can be unrealistic or exhausting for you to be working on all 7 dimensions at the same time. Identify which dimension you need to focus on right now, and start making an action plan.

Explore Each Dimension

Learn about each dimension of wellness and related campus-resources to help you take action:

Princeton UMatter Wellness Self-Assessment

Take a Self-Assessment and make an Action Plan.

• Electronic version: Take the webform version of the Princeton UMatter Wellness Self-Assessment , develop an action plan, and have your results emailed to you.
• Print version : Print and use the Princeton UMatter Wellness Self-Assessment (PDF)* . 

* DISCLAIMER: The Princeton UMatter Wellness Self-Assessment is a tool created by Princeton University’s UMatter initiative. It is intended for individual level self-reflection and goal-setting. In its current form, it is not a validated tool and should not be used for research or diagnostic purposes. It is not an objective assessment of wellness, but rather individual perception of wellness. We do not support use in a profit-based setting. Permission for appropriate use, outside of individual reflection, is required. Please complete this form to request use of the tool for those purposes.

Goal Setting

Now that you've identified areas of wellness you thrive in and those areas that may need greater attention through the Wellness Self-Assessment, start developing an action plan with concrete and realistic steps you can take towards healthier habits and better well-being. You can use our  UMatter Wellness Guide to help you.

Come back to this tool periodically to see how your wellness changes over time and to review the impact of working on your goals.

Princeton community members, if you wish to discuss the results with someone or have concerns about your score, please  contact us . Undergraduate and graduate students can also request a Wellness Wheel Workshop for a facilitated session.

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How to Prioritize With the MoSCoW Method

Do you need help prioritizing tasks when managing a project? There’s an acronym for that! It’s called the MoSCow method and it’s a great technique to help with prioritization.

What Is the MoSCoW Method?

The MoSCoW method is a technique that helps organizations prioritize what should be done first in a project. It is done in four steps that follow the acronym MoSCoW, which stands for must have, should have, could have and will not have. It’s used by anyone who needs to prioritize their work and is especially useful in project management.

The MoSCoW method can help when project planning. ProjectManager is award-winning project management software that can take the results of your MoSCow method and organize them into a project plan. Our powerful Gantt charts organize tasks, link all four task dependencies to avoid delays and can set a baseline to capture the project plan and compare it to the actual progress to ensure you stay on schedule. Get started with ProjectManager today for free.

MoSCoW Prioritization Categories

Managing a project is often about managing what you will – and won’t! – get done in the given project timeline . When there are no priorities set, projects can quickly become free-for-alls, with the loudest voices in the room getting their work prioritized over others, often not for the benefit of the project or the organization.

But there’s a different approach. It’s called the MoSCoW method for defining and managing requirements and tasks in a project . Here is a list to clarify what those requirements are:

Must-Have Requirements (M)

Another way to refer to this is as the minimum usable subset (MUS) or what the project must deliver. In other words, the project must deliver these on the target date for the project to remain on track. No delay is acceptable. It is either going to take the project off track, it’s unsafe or even illegal not to have this done by the time given in the project’s business case .

A way to understand if you’re dealing with a MUS is by asking yourself, “What happens if this isn’t met?” If the answer is, “The project fails ,” then you have a MUS. Any workaround that can be devised to continue with the project and not jeopardize its success, means this isn’t a MUS.

Should-Have Requirements (S)

This type of requirement is almost as important as a MUS, but it’s not vital to the success of the project. In other words, the project doesn’t depend on this requirement. You might not want to leave it out, as it could have a great impact on the project, but in the end, it can be done without causing any irreparable harm. Again, leaving out this requirement means a lot of work⁠ (finding a solution, changing stakeholders’ expectations, maybe experiencing some inefficiency⁠), but the project can go on.

Could-Have Requirements (C)

The difference between a should-have requirement and a could-have requirement is simply by figuring out the degree of pain that would be caused by not meeting it. That is, how will it impact the business value of the project, how many people would be affected, etc. Therefore, a could-have requirement is something you’d like but is less important than a should-have requirement. There will be an impact if it’s left out of the project, but less than the impact of a should-have requirement.

What We Will Not Have This Time (W)

Here is where you can collect those requirements that are not feasible for a specific release. Maybe next time, but the project remains strong without them. This is a great way to avoid project scope creep . Once initiatives are placed in the not-have-time category, teams know that they’re not a priority for this go-around and can place them on the back burner and out of their mind. This allows them to focus more sharply on those requirements that are important to the project.

What Is the MoSCoW Method Used For?

The MoSCow method can be of use to anyone who has work and needs to prioritize that work to know what’s essential and what can be ignored. It’s mostly used in product development, software development and project management. In project management that helps determine which tasks, requirements, products and user stories (in agile projects) the team needs to prioritize.

How to Implement the MoSCoW Method in 3 Steps

The MoSCoW method is a valuable tool, but only if you know how to use it. Here are three steps that will help you use the MoSCoW method when prioritizing your project.

1. Gather Project Requirements

Start by identifying all project requirements . Just make a giant list and be as thorough as possible. You don’t want to leave out anything that might prove essential to the project.

2. Prioritize Project Requirements

Now go through that list and attach a letter to each, according to the MoSCoW method of M for must-have, S for should have, C could have and W for what you won’t have. This allows you to prioritize the work and know what can be put aside to focus on what’s important.

3. Track the Completion of Project Deliverables

Now that you’ve classified your requirements, you can carry out the work in a timely manner. Tracking that work ensures that you don’t miss any deadlines and that all high-priority requirements will be met.

Benefits of the MoSCoW Method

The clear benefit of using the MoSCoW method is that it provides a means to prioritize work and know what is essential to the project and what can be ignored if time and cost prevent one from completing every requirement. But there are more advantages of the MoSCoW method, some of which we list below.

Helps Ensure Stakeholder Satisfaction

Stakeholders have a vested interest in the project and the project should satisfy their expectations . The MoSCoW method helps manage stakeholders by getting them to all agree on the prioritization of requirements and, therefore, helps to resolve any conflicts that might arise over the execution of those requirements.

It’s Easy to Understand and Implement

Using the MoSCoW method identifies the priority of project requirements. This information can then be disseminated to the project team so it’s clear to everyone what must be done. Now the team understands what’s prioritized and can implement those requirements first.

Helps Teams Cut Unnecessary Costs

The MoSCoW method allows everyone on the project team to know what they have to get done first, which increases revenue by decreasing operational costs, improving productivity and increasing customer satisfaction.

Moscow Method Example

Leadership guru Susanne Madsen leads this training video on how to use the MoSCoW Method to prioritize your requirements in a project.

How ProjectManager Helps You Prioritize

ProjectManager is online project management software that can make sure your requirements are being met throughout the life cycle of the project. Because our software gives you real-time data, you’re able to meet your priorities.

Our real-time dashboard shows real-time data that is displayed over six different project metrics. These numbers are crunched and illustrated in colorful, easy-to-read graphs and charts that keep project managers keenly assessed on the progress of their priorities.

Workflow is also visualized with kanban boards that keep teams focused on their priorities. Online Gantt charts can link dependencies and teams can collaborate at the task level, adding comments, documents and images.

There’s so much more that ProjectManager offers. To get a full picture of what we can do to help you better manage your next project, try our free 30-day trial today.

Deliver your projects on time and on budget

Start planning your projects.

Martin Wellness Center

Exercise is a key component of a healthy lifestyle., note: non-swimming sessions have moved to the gritman location at 409 s. jackson st. please park behind the building..

Exercise in our welcoming health and fitness center. The Martin Wellness Center is home to many of Gritman’s exercise programs for all ages and abilities. At the Martin Wellness Center, our certified, highly trained staff can help you meet your wellness goals. We offer a variety of classes, both on the floor and in our therapy pool, geared toward helping you achieve optimum health and wellness. The center also offers exercise equipment for your use.

All services offered at the wellness center are self-pay. Your insurance will not be billed.

Registration

To use the Martin Wellness Center, you must return the following:

• A completed application
• An informed consent and release of liability form
• A signed waiver from your physician

The waiver form can be sent from the Martin Wellness Center staff to your physician’s office at your request. Ask our staff for assistance. We are happy to help.

Exercise Programs

The Ron & Janie Nirk Therapy Pool is ideal for non-weight-bearing exercise, remaining at a consistent 90 degrees Fahrenheit. Patrons can use the pool during independent swim times during our hours of operation. The center also offers a therapy spa for a post-workout soak.

Medical Clearance from your PCP is required to use the facility. Martin Wellness Center’s pool is a therapy pool and therefore not safe for recreational use by children. All children must be referred by a physician and accompanied by an adult for therapeutic purposes only. Diapers designed for pool use are required for those who need them.

510 W. Palouse River Dr. Moscow, ID 83843 Note: Non-swimming sessions have moved to the Gritman location at 409 S. Jackson St. Please park behind the building.

Hours Monday-Friday 6:15 a.m. to 6:30 p.m.

Contact Phone: 208-883-9605 Fax: 208-883-9617

Available Classes

• Movement Matters Class: Circuit class aimed to develop strength, balance and mobility. Use exercise machines and balance equipment, as well as guided workouts.
• PE for PD: Class designed for Parkinson’s Patients, please call to find out more.
• PiYo: Instructor lead gentle Pilates- and Yoga-based exercise class. Works on strength, mobility, and balance.
• Personal Training: Contact the Wellness Center to schedule a time that works with our Personal Trainer.

Your safety is important to us. All Martin Wellness Center instructors are certified in BLS/CPR, and the majority have degrees in exercise science or kinesiology.

Gym Schedule and Rates

Private Events

The Wellness Center’s meeting space is available for community members to rent. Contact us if you are interested in renting space for an event. We are proud to be an integral part of our community’s health and look forward to seeing you here!

Patient Testimonials

Donate a Membership

• Donate Monthly Gym Membership ($40)
• Donate Monthly Pool Membership 3x/week ($65)
• Donate Any Amount