Raise your hand if you like a good routine. Yeah, me too! In a time when the average human has to make 35,000 decisions a day, I like that routines create one less thing you have to think about. And one awesome way to incorporate more healthy habits into your life is with a wellness Wednesday routine.
Sound interesting? Read on to find out what a wellness Wednesday routine is. In addition, you'll get tips and ideas for how to create a wellness Wednesday routine that truly improves your life and finances.
What is Wellness Wednesday?
Wellness Wednesday, also known as wellbeing Wednesday, is a time to nurture your mind and body so that it stays happy and healthy. The goal isn’t to do a bunch of random activities. Rather, it’s supposed to help you develop healthy habits that will improve your life.
The exact origins of “wellness Wednesday” are unknown. But it was more than likely started by healthcare professionals who wanted to help their communities live healthier, more vibrant lives.
25 Wellness Wednesday ideas
Above all, “wellness” spans many aspects of life — from your physical health to your finances. So, here is a wide range of wellness Wednesday ideas to try!
Wellness Wednesday ideas for your physical health
Firstly, these nine wellness Wednesday tips are perfect if you’re trying to improve your physical health:
1. Find an exercise you enjoy doing
If you’ve been trying to make exercise part of your routine but can’t get it to stick, the type of exercise you’re doing may be to blame. Whenever you’re doing something you hate, it’s easy to talk yourself out of it at the end of the day.
So, why not do a little bit of experimenting and try out some different exercises until you find one you love?
For example, you could start with:
- Dancing or zumba
- Running or jogging
- Lifting weights
- Strength exercising
You could also consider getting an online trainer to keep you motivated!
2. Prioritize sleep
Sleep is just as important for your health as exercising, eating veggies, and drinking enough water. But sometimes getting at least seven hours is easier said than done — especially if you have young kids, a demanding job, or other commitments.
Still, making sleep a part of your wellness Wednesday routine is a great way to improve your health. If you need a little bit of help getting to sleep on time, try incorporating a nighttime routine where you do some yoga or reading before bed to quiet your mind. Then, turn off all bright lights about an hour before bed so your brain gets the hint that it’s time to start winding down.
3. Cut down on your sugar intake
I LOVE sweets, especially chocolate. And when I’ve had a bunch of sweets in a short time frame, I notice my body craves them more and more. Doing a one-week sugar detox where I cut out all processed sugars is my secret to resetting my taste buds and cutting the cravings.
For instance, I’ve found even a few days away from processed sugars is enough to make me fall in love with fruits and other naturally sweet snacks again.
4. Drink eight glasses of water
Even mild dehydration can affect your mood and focus. So, making sure you get in those minimum eight glasses of water a day can be a great way to care for your overall health.
There are several ways to keep up with your water intake throughout the day if you need help. First, you can use a water intake tracking app. Or, you can get one of those giant motivational bottles that remind you to drink every hour.
Oh, and if you hate the taste of water, try adding a wedge of lemon or lime to liven things up.
5. Eat more fruits and veggies
The long-term effects of eating at least five servings of fruits and vegetables per day are HUGE. It’s known to lower your blood pressure, reduce your risk of heart disease, prevent certain cancers, and more.
So, if you’re looking to up your fruit and veggie intake, why not make it part of your wellness Wednesday routine? You could have a Meatless Monday, go vegetarian for a month, or anything in between. Even just making veggies and fruits the star of your meal instead of the sideshow can go a long way in improving your health.
6. Get outside
Getting outside is good for the soul. It’s an opportunity to soak up some vitamin D, take in some fresh air, and clear your mind. So, if you want to try out this wellness Wednesday tip, try going for a walk mid-day, exploring a new neighborhood, hitting up your local park, or walking to your nearest coffee shop next time you need a change of pace.
7. Schedule a checkup with the gynecologist
Have you seen the gynecologist in the past 12 months? If not, take 10 minutes to schedule your checkup right now. Be sure to schedule a mammogram too if you’re at least age 40.
8. Schedule some more doctors appointments while you’re at it
While you’re at it, why not schedule appointments for all your yearly checkups? This could include the eye doctor, dentist, your general physician, or anyone else.
9. Be sober curious
There’s a huge “sober curious” movement that’s taking place where people are starting to examine the role alcohol plays in their life.
As a result, some people are choosing to abstain from alcohol for one week, a month, a year, or indefinitely just to see how it changes their mental and physical health.
If you also want to drink more mindfully, incorporating an alcohol-free week or month into your routine could be a great wellness Wednesday tip to try.
Ideas for your mental health
Next up, we have these four wellness Wednesday ideas if you want to strengthen your mental and emotional health:
Meditating may sound a little woo-woo if you’ve never done it before, but the health benefits can’t be ignored. Habitual meditation can help you control your anxiety, navigate your stress, and redirect negative or self-limiting thoughts.
In other words, it’s a powerful way to improve your mental health — and it’s worth adding to your wellness Wednesday routine if you wanna give it a shot.
11. Map out your short-term goals
Setting goals isn’t just for New Year’s resolutions. In fact, I’d argue that setting goals for the week or month can result in more progress than just the one-and-done method of setting them once a year.
So, for this wellness Wednesday tip, try mapping out the handful of things you want to accomplish this week. For example, if you’re trying to start your own business, maybe this week’s goal is to set up an LLC and business bank account. Next week you can map out a few more goals.
12. Practice gratitude journaling
It’s so easy to focus on the negative things happening in life: a loved one is sick, your kid’s school keeps getting canceled and you can’t find childcare, your coworker got the promotion instead of you.
Writing down everything you’re grateful for can be a great way to introduce some joy back into your life and refocus your mind on all the good that’s happened so far.
Even if all you’re grateful for is the cup of coffee in your hand, writing it down and reflecting on it can bring a smile to your face. Practicing gratitude is one of the best wellness Wednesday tips to start!
13. Celebrate your accomplishments
Similar to gratitude journaling, celebrating all you’ve accomplished so far in life can be a great way to boost your morale and get out of your own head. Especially if you feel like you’ve been failing at everything lately.
Our amazing founder, Bola, actually does something similar. She keeps a running list of everything she’s accomplished so far in life — from being interviewed by Good Morning America to being the mom of two amazing twins. Then, she refers back to them anytime she needs a little wellness Wednesday boost.
Wellness Wednesday ideas for your wellbeing
Furthermore, here are seven wellness Wednesday tips that are perfect for your overall well-being.
14. Text an old friend
Who’s that one person that’s been weighing on your mind lately? We all have someone who pops into our heads when we first wake up in the morning.
So, for this wellness Wednesday tip, pick up the phone and text or call them. By doing so, you'll let them know you care about them and you’ll get a sense of relief from prioritizing their friendship in your life.
15. Declutter your space
Your environment affects your mood and productivity way more than you may think. Because of this, taking time to declutter your physical and digital space can be the perfect way to jumpstart your wellness Wednesday routine.
16. Turn off technology
Do you ever feel like technology is a necessary evil? Like, you get why we need to have a cell phone, but you also hate that everyone’s face is glued to their device?
Well, why not turn off all technology for the day as one wellness Wednesday idea? Even if you don’t want to cut out technology completely, you can use these 14 tips for spending less time on your phone.
17. Have a rest day
Yep, you read that right. Have one day where you literally do nothing (except anything you want to do, of course). So, stay in your pajamas all day, binge a new Netflix series, build a puzzle, order take-in, read your favorite book, anything to rest your mind and rest your body. This is one of the most relaxing and rejuvenating wellness Wednesday tips to try!
18. Pamper yourself!
Pampering yourself shouldn’t just be reserved for birthdays and special occasions. To clarify, it’s a true form of self-care that can drastically improve your mental health.
So, for this wellness Wednesday tip, I’m giving you permission to get your nails done, get a massage, get your haircut, or whatever else you want to do. And if money’s tight, check out these 10 ways to pamper yourself on a budget.
19. Step outside of your comfort zone
This next wellness Wednesday tip encourages you to step outside of your comfort zone and try something brand new! It could be anything.
20. Find a healthy role model
Sometimes, finding that one person who has already accomplished that goal can be all you need to believe you can find success. Learn how to find a good role model here.
Wellness Wednesday ideas for your finances
Lastly, try these five wellness Wednesday ideas if you want to improve your financial health.
21. Review your budget
No two months are ever the same when it comes to your spending. For instance, there may be an unexpected bill that pops up. You may pay off a credit card early.
Or, you may have variable income that’s difficult to predict. Regardless, taking time to review your budget as part of your wellness Wednesday routine can help you stay financially healthy.
If you have a partner, try setting up a money date once a week so you both can review your spending and chat about any big goals you want to achieve.
22. Automate your finances
If you struggle with paying bills on time or simply hate having to manually move money out of your bank account each month, automating your finances is a great way to mark it off your to-do list forever.
So, check out this Clever Girl Finance guide on automating your finances to find out what types of accounts you can automate, how to do it, and more.
23. Reset bad financial habits
Do you feel like your spending is out of control? Reset your financial habits by keeping a spending journal where you log every purchase you make, then analyze whether those purchases were worth it or not.
24. Work on your money mindset
So, for this wellness Wednesday idea, consider taking our completely free "Build a solid foundation" bundle that includes help for transforming your money mindset.
25. Look for a new job that’ll give you a better work/life balance
It’s very easy for the lines between work and personal life to blur until you can’t even separate the two. If your job is a huge source of stress in your life, looking for a new one can be the best thing you do for your mental health.
How to expand wellness Wednesday into your everyday lifestyle
So, how do you incorporate these wellness Wednesday ideas and tips into your everyday life? I've got a few suggestions for you:
Do a different activity each day of the week
You could try out a different activity each day for a week. For example, you could structure it like this:
- Sunday: Firstly, review your budget from the previous week and adjust spending if needed.
- Monday: Have a Meatless Monday.
- Tuesday: Text an old friend.
- Wednesday: Try out a new exercise to see if it’s fun.
- Thursday: Schedule doctor’s appointments.
- Friday: Look for a new job that’ll give you more of a work/life balance.
- Saturday: Lastly, have a rest day.
Do the same activity every day for a month
Further, you could pick one activity to do every day for a month if you want to turn it into a habit. For example, it could look like this:
- January: Firstly, be sober curious or have a Dry January
- February: Journal gratitudes every day.
- March: Work on your money mindset.
- April: Strategize ways to negotiate a raise at work.
- May: Go vegetarian for the month.
- June: Get at least seven hours of sleep each night.
- July: Declutter your physical and digital spaces.
- August: Find an exercise you enjoy.
- September: Drink eight glasses of water a day.
- October: Review you budget at least once a week and automate your finances.
- November: Turn off technology at least once a week.
- December: Lastly, end the year by scheduling and attending doctor’s appointments.
Turn these wellness Wednesday ideas into a 30-day challenge!
Further, you could pick your favorites from the list above and turn them into a 30-day challenge. As a result, you could plug them into a blank wellness calendar to keep track of everything.
For instance, your wellness calendar could look like this:
Practice gratitude journaling
Automate your finances
Text an old friend
Schedule doctor’s appointments
Declutter your physical space
Write down all your accomplishments
Find an exercise you enjoy
Work on your money mindset
Try a comfort zone challenge
Go on a nature walk
Review your budget
Text an old friend
Cut out sugar for the day
Drink 8 glasses of water
Be sober curious
Map out short-term goals
Try another exercise to see if you enjoy it
Declutter your digital space
Try another comfort zone challenge
Find a healthy role model
Turn off technology
Look for a new job
Review your budget
Dedicate one day a week as your “Wellness Wednesday”
Lastly, you could incorporate these wellness Wednesday tips into your life by choosing one day of the week to be your “Wellness Wednesday”. Then, do a bunch of items on your list during this day.
For example, if Sundays worked best for you, you could reserve that one day to:
- Firstly, prioritize sleep
- Secondly, drink eight glasses of water
- In addition, eat lots of fruits and veggies
- Journal your gratitudes
- Map out goals for the next week
- Review your budget
- Lastly, automate part of your finances
Which Wellness Wednesday tips will you try first?
There are SO MANY different ways to leverage wellness Wednesday ideas in your life. Give as many of these ideas a try as you'd like, then stick with the ones you enjoy most for your ideal day!
Most importantly, don’t forget, Clever Girl Finance has tons of articles to help you on your wellness journey. So, whether you’re looking to level up your career, pay off debt, or start investing, use these resources to help jumpstart your progress.