50 Wellness Tips That You’ve Never Tried (But Should!)
If you’ve ever felt stuck in a wellness rut, I hear you. It’s easy to fall into the same old routines and wonder why you’re not feeling as refreshed or vibrant as you’d like. That’s why I’ve put together this list of 50 simple wellness tips that are anything but ordinary.
These aren’t your run-of-the-mill suggestions to drink more water (although, yes, please do that!). These wellness ideas will surprise you, inspire you, and maybe even become your new favorites. Let’s dive in!
1. Start Your Morning With a Stretch in Bed
Before you even get up, take five minutes to stretch your body while still lying in bed. It’s a gentle way to wake up your muscles and signal to your body that it’s time to start the day.
Try this: Stretch your arms overhead, point and flex your toes, and try a spinal twist by bringing one knee over your body while looking the opposite way.
This is super simple but really effective! You will be surprised at how much more awake you feel after soing it!
Here are 10 more morning routine ideas to boost productivity.
2. Swap Your Alarm Tone for Nature Sounds
There’s no worse way to start the day than being jolted awake by a loud, jarring alarm.
Instead of the classic, stress-inducing beeping, why not ease into your morning with the soothing sounds of nature?
Bird songs, ocean waves, gentle rain, or even rustling leaves can create a calm and peaceful wake-up experience, helping you feel more refreshed and less frazzled from the moment you open your eyes.
The way you wake up sets the tone for your entire day. Harsh alarms trigger your body’s stress response, leaving you feeling on edge.
In contrast, nature sounds are much gentler on your nervous system, allowing you to transition from sleep to wakefulness in a way that feels natural and relaxing. They can even improve your mood and help you feel more centered as you start your day.
Check out this Sunrise Nature Sounds Alarm Clock.
3. Practice “Grounding” for 5 Minutes a Day
Grounding, or earthing, involves walking barefoot on grass, sand, or soil. It’s said to connect you to the Earth’s energy and reduce stress.
A simple way to make it part of your routine is to take off your shoes during your lunch break and find a nearby park or patch of grass.
You could also take a trip to your local beach and stand in the sea barefoot. It’s a simple way to centre yourself and practice staying in the present.
4. Try Oil Pulling Before Brushing Your Teeth
This ancient Ayurvedic practice involves swishing coconut oil in your mouth to remove toxins and improve oral health.
How to do it: Swish one tablespoon of coconut oil in your mouth for 10-15 minutes (yes, it’s a workout for your jaw!) and spit it out into the trash (not the sink).
Admittedly, it feels a bit odd at first! But over time, you will notice your mouth feeling much fresher.
5. Drink Lemon Water With a Pinch of Salt
This wellness tip hydrates and replenishes your electrolytes, especially in the morning.
It’s pretty simple. Squeen a fresh lemon into a mug of hot water (or cold if you prefer), and then add a sprinkle of salt into the mix.
For extra health benefits, use Himalayan pink salt for extra minerals.
This simple drink comes packed with benefits including improved digestion, hydration and a boost to the immune system.
6. Set a “No Tech” Zone in Your Home
Designate one area, like your bedroom or dining table, where phones, laptops, and tablets aren’t allowed.
This creates space for mindful moments, conversations, and relaxation.
Swap out your screens for motivational books or self care journals. It’s a brilliant way to unplug from the busyness of every day and live in the moment more.
7. Try a Digital Detox Hour
Speaking of tech, set aside one hour each evening to turn off all devices. Use this time to read, journal, or go for a walk instead of scrolling.
You would be amazed at how beneficial this simple habit can be for your mental well-being! Spending time away from screens has been proven to reduce stress, improve mental clarity and decrease your chances of developing obesity! It also helps you to feel more connected to the world around you (my personal favourite benefit!).
Mayo Clinic published a great summary of th benefits of reduced screen time that you can find here.
8. Eat the Rainbow Every Day
Aim to include fruits and veggies of all different colours in your meals. Each colour provides unique nutrients for your body.
Add purple cabbage, orange bell peppers, and yellow squash to your salads for a vibrant boost.
Focussing on adding colour to your meals is an excellent way to promote healthier food choices without being too restrictive or controlling.
9. Invest in a Weighted Blanket
Weighted blankets have become a go-to solution for those seeking deeper relaxation and better sleep. These cozy blankets are filled with evenly distributed materials like glass beads or pellets, providing gentle pressure that mimics the sensation of being hugged.
This therapeutic technique, known as deep touch pressure, can help calm your nervous system, reduce anxiety, and improve overall sleep quality.
10. Do a “Gratitude Shower”
While showering, mentally list things you’re grateful for. It’s an easy way to combine mindfulness with your daily routine.
“I’m grateful for this warm water, my supportive friends, and my favorite cozy sweater.”
It may seem cringey at first. However, stakcing a new gratitude habit ontop of your showering habit is a great way to build a good habit that sticks!
If this doesn’t work for you, here are 10 more ways to practice gratitude that you might prefer.
11. Take a Cold Shower Blast
End your shower with 30 seconds of cold water. It boosts circulation, wakes you up, and even improves mood.
Top tip: Start with lukewarm water and gradually turn it colder to build tolerance.
If you want to take things a step further, invest in a portable cold plunge! This is one of my recommend self care gift ideas and a great way to improve your immune system.
12. Make a Weekly “Play Date” With Yourself
Block off time to do something just for fun, like painting, baking, or dancing in your living room. Treat this time as non-negotiable—it’s just as important as work meetings or chores.
I like to use this as an opportunity to do something that makes me happy. It’s a brilliant way to practice self care each week.
13. Use a Dry Brush Before Showering
Dry brushing is a quick and simple self-care ritual that can leave your skin glowing and your body feeling rejuvenated. This ancient practice involves using a natural-bristle brush to exfoliate the skin, removing dead cells and promoting better circulation.
Beyond the surface, dry brushing stimulates your lymphatic system, which plays a key role in detoxifying your body and boosting overall wellness.
To dry brush effectively, follow these steps:
Start at Your Feet: Begin with the soles of your feet and move upward in long, gentle strokes.
Always Brush Toward Your Heart: This mirrors the direction of your lymphatic flow, helping to stimulate detoxification.
Focus on Areas That Need Extra Care: Pay particular attention to rough areas like elbows, knees, and ankles.
Be Gentle on Sensitive Skin: For delicate areas like your chest or abdomen, use lighter pressure to avoid irritation.
Finish With a Shower: After brushing, shower to wash away the dead skin cells and follow up with a nourishing moisturizer to lock in hydration.
14. Turn Household Chores Into a Workout
Vacuuming and mopping can double as cardio if you approach them with energy and enthusiasm. Put on some upbeat music and see how many “steps” you can get while cleaning.
This is one for people who made a New Years goal to do more exercise AND be tidier!
15. Try a Walking Meeting
If you have a call or meeting that doesn’t require sitting, take it on the go. You could use wireless earbuds and choose a quiet walking path for minimal distractions.
This is a brilliant way to increase your daily movement, without eating too much into your time! After all, there are only so many hours in the day!
16. Learn Box Breathing
This simple breathing technique helps calm your nervous system and reduce stress.
How to do it: Inhale for four seconds, hold for four seconds, exhale for four seconds, and hold for four seconds. Repeat. It’s that simple!
Box breathing is a life hack that you can take with you anywhere.
17. Swap Coffee for Green Tea Once a Week
This one’s for my fellow ambitious girlies who drink a little too much coffee sometimes! Green tea contains less caffeine and is packed with antioxidants - making it a healthy choice.
If Green Tea isn’t for you, matcha is a great option for a creamy, energy-boosting drink.
18. Carry a Refillable Water Bottle Everywhere
Staying hydrated is one of the simplest yet most effective ways to boost your health and energy levels. By carrying a refillable water bottle everywhere you go, you’re making it easy and convenient to sip throughout the day.
It’s an eco-friendly habit that saves money and reduces single-use plastic waste. Plus, having water on hand ensures you’re less likely to reach for sugary drinks when thirst strikes.
19. Start a “Done List” Instead of a To-Do List
A “done list” flips the script on traditional productivity by celebrating what you’ve accomplished rather than what’s still looming over you. At the end of the day (or even throughout it), jot down every task you’ve completed, big or small.
This could include everything from finishing a work project to making time for self-care or even tidying up your desk.
20. Try a Sound Bath Meditation
A sound bath meditation is a deeply relaxing and transformative wellness practice that uses vibrations and sound frequencies to calm the mind and body.
Instruments like gongs, Tibetan singing bowls, crystal bowls, and chimes are played in soothing patterns, creating an immersive soundscape that promotes relaxation and mindfulness. The resonance of these sounds helps to release tension, reduce stress, and even support emotional healing, making it a wonderful tool for self-care.
During a sound bath, you typically lie down in a comfortable position, close your eyes, and allow the vibrations to wash over you. The sounds work on both physical and emotional levels, helping to slow brainwave activity and bring you into a meditative state.
21. Plant Something
Gardening is more than just a hobby—it's a therapeutic practice that can help ground you and connect you to nature. Whether you have a sprawling garden or just a small space, planting something, even if it's just a simple indoor plant, can bring you a sense of joy, accomplishment, and fulfillment.
Caring for a plant encourages mindfulness and responsibility, and the act of nurturing something that grows can be incredibly rewarding. Plus, plants are known to purify the air, creating a healthier living environment for you to enjoy.
22. Create a Morning “Sun Ritual”
A morning "sun ritual" is a simple yet powerful practice that can transform the way you start your day. Spending just 5-10 minutes in natural sunlight every morning not only boosts your mood but also helps regulate your circadian rhythm, setting a positive tone for the hours ahead.
Exposure to sunlight early in the day increases the production of serotonin, the "feel-good" hormone, and supports the natural release of melatonin later in the evening, ensuring better sleep at night. It’s an easy and enjoyable way to connect with nature and establish a sense of routine.
How to Create Your Sun Ritual:
Start Your Day with Sunlight: As soon as you wake up, go outside or open a window to let natural sunlight in. Aim for 5-10 minutes of exposure to get the maximum benefits.
Combine with Mindful Activities: Pair your sun ritual with something soothing or grounding, like sipping a cup of tea or practicing mindful breathing. This creates a peaceful start to the day that nourishes both your mind and body.
Be Consistent: Try to make this ritual a daily habit. The more consistently you expose yourself to morning light, the better your mood and energy levels will be throughout the day.
23. Keep a “Joy Jar”
A "Joy Jar" is a simple, heartwarming practice that helps you focus on the positive moments in your life and celebrate your accomplishments, big or small.
By writing down happy experiences, milestones, or moments of gratitude on slips of paper, you create a physical collection of joy that you can turn to whenever you need a mood boost.
It’s a beautiful way to reflect on the positive aspects of your life, especially during times when you might feel overwhelmed or stressed.
Consider adding little tokens or mementos to the jar alongside the slips of paper—like a ticket stub from a fun outing, a photo, or a small note from a friend. These tangible reminders can make the experience even more special when you revisit them.
24. Eat Your Meals Without Distractions
Eating without distractions is an incredibly simple yet effective way to enhance your relationship with food. In today’s fast-paced world, it’s easy to rush through meals while watching TV, scrolling through your phone, or working on the computer.
However, eating without distractions allows you to be fully present, promoting mindfulness and a deeper connection to your meals.
By focusing solely on the food in front of you, you can tune into your body’s hunger and fullness signals, ultimately leading to a more satisfying and healthier eating experience.
25. Try Aromatherapy for Stress Relief
Aromatherapy is a wonderful, natural way to promote relaxation and reduce stress. The use of essential oils has been practiced for centuries, with many oils known for their calming, soothing properties.
By simply inhaling the scent of essential oils, you can trigger positive physiological and psychological effects. Lavender, chamomile, and other essential oils are particularly effective for helping you unwind, release tension, and improve your overall well-being.
Whether you use a diffuser, add a few drops to your bath, or apply the oil to your skin, aromatherapy can be an easy yet powerful addition to your daily self-care routine.
26. Journal Your Worries
Journaling is a powerful tool for processing emotions, especially when it comes to managing stress and anxiety. When you feel overwhelmed by worries, fears, or racing thoughts, writing them down can provide a sense of release and clarity.
The act of putting your concerns on paper allows you to step outside of them, gaining perspective and taking control over the mental clutter. By dedicating time to journal your worries, you can effectively “let go” of them, creating space for more positive thoughts and experiences.
If you want to start journaling for wellness today, I recommend checking out The Dream Life journal.
27. Try a New Recipe Every Week
Trying new recipes offers several benefits.
First, it encourages you to step out of your comfort zone, which can help spark creativity and enhance your overall wellness. Cooking is a mindfulness practice that engages all your senses and requires you to be present in the moment, making it a form of stress relief.
Plus, trying different cuisines opens the door to a variety of health benefits, as many global dishes are centered around fresh, nutritious ingredients like vegetables, grains, legumes, and healthy fats. It’s a great way to enrich your diet with new, wholesome foods you might not have considered before.
By cooking more at home and experimenting with recipes, you gain more control over your ingredients, which can lead to healthier meal choices. You can opt for fresh produce, reduce the amount of salt and sugar, and incorporate more plant-based meals into your routine.
28. Swap Your Desk Chair for a Stability Ball
Swapping your traditional desk chair for a stability ball, also known as a balance ball, is a simple yet effective way to improve your posture and engage your muscles while working.
Unlike a regular chair, which often promotes slouching and poor posture, the stability ball encourages you to sit upright and maintain a more active position throughout the day.
Not only can this practice help reduce back and neck pain, but it also strengthens your core and improves your overall balance and flexibility.
29. Take the Stairs Every Day
Taking the stairs is a simple yet highly effective way to increase your daily physical activity without needing to commit to a gym session. It’s a great form of cardiovascular exercise that engages multiple muscle groups, including your legs, glutes, and core, while also boosting your heart rate and improving your endurance.
Whether you're heading to work, running errands, or simply going about your day, choosing the stairs over the elevator or escalator is an easy way to stay active and reap the benefits of regular movement.
30. Declutter One Drawer or Shelf Per Week
Decluttering your space not only creates a tidier environment but also helps clear your mind. A clutter-free area promotes calm and focus.
Simplify the process with the “keep, donate, toss” method. This allows for quick decisions, making it easier to maintain an organized, stress-free space.
31. Use the 20-20-20 Rule for Screen Breaks
If you spend long hours in front of a screen, your eyes can get strained, and your focus may begin to wane. To prevent this, follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
This simple habit helps reduce eye strain, refreshes your focus, and gives your brain a much-needed reset. It’s an easy way to stay productive without sacrificing your eye health.
Top Tip: Set regular reminders on your phone or use apps like Eye Care 20 20 20 to make sticking to this rule easy and consistent.
32. Try Mirror Work for Self-Love
Mirror work is a powerful tool for cultivating self-love and improving your self-esteem. Stand in front of a mirror, look into your eyes, and say something kind to yourself.
This practice helps you connect with your inner self and reinforce positive thoughts. Start with simple affirmations like, “I am worthy of love and care,” or “I am enough,” and repeat them daily. Over time, this habit can help shift negative self-talk and foster a deeper sense of self-acceptance.
Recommendation: For a deeper dive into this practice, Louise Hay’s Mirror Work book offers valuable insights and guidance.
33. Cook Once, Eat Twice
Cooking extra portions when preparing meals is a simple yet effective way to save time and ensure you always have a healthy option ready for the next day.
This habit reduces stress by eliminating the need to cook from scratch every evening and helps you avoid the temptation of unhealthy takeout.
Plus, it allows you to have a nutritious meal on hand when you're short on time.
Invest in reusable meal prep containers to store your leftovers. This makes storing, reheating, and portioning your meals easy, ensuring you enjoy healthy, convenient meals throughout the week.
34. Set an Intention for the Day
Setting an intention at the start of your day helps guide your mindset and actions, providing a sense of purpose and direction. Before diving into your tasks, take a quiet moment to decide what you want to focus on, whether it's patience, productivity, or kindness.
For example, you might say, “Today, I will approach challenges with patience and positivity.” This simple practice helps center your thoughts and aligns your actions with your values.
Write your intention in your journal, or say it out loud as part of your morning routine, allowing it to shape your day ahead.
35. Try a Foam Roller Massage
Foam rolling is a simple yet effective technique for releasing muscle tightness, improving flexibility, and promoting faster recovery. It’s a form of self-myofascial release that targets areas of tension and stiffness, helping to alleviate soreness after physical activity.
Focus on key muscle groups such as your back, calves, and thighs to experience a quick and effective tension release. Incorporating foam rolling into your routine can improve blood circulation, reduce muscle knots, and enhance overall flexibility.
Use your foam roller after work or exercise to unwind. You can find some great affordable foam rollers online or at local sports stores.
36. Start a “Micro Gratitude” Practice
Instead of focusing on big achievements, try noticing small moments of joy—like the warmth of your morning coffee or the sound of birds outside your window.
This practice helps keep gratitude fresh and encourages mindfulness throughout the day. By acknowledging the little things, you shift your focus to the present and cultivate a positive mindset.
Write one “micro gratitude” in your journal each evening to reflect on the small joys you experienced, boosting your overall sense of well-being.
37. Use a Fitness Tracker to Set Small Goals
Fitness trackers are great tools for more than just counting steps. They can help you monitor various health metrics, such as your sleep patterns, water intake, and heart rate, giving you a comprehensive view of your wellness.
Using a fitness tracker allows you to set achievable goals and track your progress, helping you stay motivated and make healthier choices.
To make this effective, start with small, attainable goals, such as walking 5,000 steps a day, and gradually increase your targets over time as you build confidence and endurance.
Affordable options like the Fitbit Inspire or Xiaomi Mi Band are great choices for those just starting out.
38. Take a Midday “Energy Snack” Break
Instead of relying on caffeine or sugary snacks for a midday pick-me-up, opt for a quick, energizing activity that gets your blood flowing. A 5-minute yoga flow or a spontaneous dance break can work wonders to lift your energy and clear your mind.
This type of movement helps invigorate your body without causing the afternoon crash that often follows caffeine or sugar.
Top Tip: Create a playlist of your favorite upbeat songs to make this activity more fun and motivating. With regular practice, you’ll look forward to this energy-boosting habit every day.
39. Schedule a Weekly “Reset Hour”
Set aside one hour each week for a reset—an intentional time to declutter your space, plan your meals, or review your goals.
This weekly ritual helps you stay organized and mentally prepared for the upcoming week, reducing stress and creating a sense of control. You’ll feel more focused and less overwhelmed when everything is in order.
Enhance the experience by lighting your favorite candle or playing calming music to create a peaceful atmosphere.
A reset hour clears mental clutter, promotes productivity, and sets you up for a smoother, more organized week ahead.
Here is my complete guide on how to have a Sunday reset to help you!
40. Explore Aromatherapy in Your Workspace
Aromatherapy isn’t just for relaxation—it can also enhance focus, creativity, and productivity, making it perfect for your workspace. Essential oils like lemon and peppermint have invigorating properties that help boost concentration and mental clarity.
By using a diffuser, you can create a refreshing and motivating environment that keeps you alert throughout your workday.
Keep a small rollerball of your favorite essential oil blend at your desk for an instant pick-me-up when you’re feeling sluggish or need a mental boost. It’s a simple and effective way to infuse your workspace with positive energy.
41. Try an Acupressure Mat
Acupressure mats are designed to stimulate pressure points along your body, helping to release muscle tension, alleviate stress, and improve circulation. The mat’s thousands of small, spiked nodules activate these points, which can promote relaxation and improve overall well-being.
Simply lie on the mat for 10-20 minutes before bed to help your body unwind and prepare for sleep. It’s an easy and effective way to incorporate self-care into your evening routine.
You could enhance the experience by pairing it with deep breathing exercises or calming music, creating a spa-like atmosphere right at home.
42. Take a Social Media-Free Weekend
Taking a break from social media for a weekend can provide a refreshing mental reset. Without the constant barrage of notifications and the temptation to scroll, you’ll have more space to connect with the real world.
Whether it’s spending quality time with loved ones or diving into hobbies, you’ll rediscover the joy of offline activities.
A social media detox reduces mental overload, helps you regain focus, and fosters deeper, more meaningful connections.
Let your friends and family know in advance, and turn off app notifications to avoid the temptation to check.
43. Practice Random Acts of Kindness
This is one of my favourite ways to instantly boost your mood (and the mood of others!).
Do something kind for someone without expecting anything in return, like paying for a stranger’s coffee or writing a heartfelt thank-you note.
Acts of kindness boost happiness hormones like serotonin and oxytocin—for both you and the recipient.
Top tip: Keep a list of ideas handy to inspire spontaneous moments of kindness.
44. Add Chia Seeds to Your Diet
Chia seeds are a nutritional powerhouse, rich in fiber, omega-3 fatty acids, and antioxidants. These tiny seeds can help improve digestion, boost heart health, and provide long-lasting energy.
Recommendation: Sprinkle chia seeds on your yogurt, blend them into smoothies, or make chia pudding for a satisfying snack.
For an easy chia pudding, mix 2 tablespoons of chia seeds with 1 cup of almond milk, then let it sit overnight in the fridge. In the morning, you’ll have a creamy, nutrient-packed treat ready to enjoy. It's a simple way to enhance your diet with minimal effort.
45. Create a Bedtime “Brain Dump” Journal
A Bedtime “Brain Dump” Journal is a simple yet effective way to ease your mind before bed. By jotting down all your thoughts, worries, and to-do lists, you can clear mental clutter and create a sense of closure for the day, reducing late-night overthinking.
This practice helps signal to your brain that it’s time to wind down and relax, promoting better sleep. By putting your thoughts on paper, you relieve stress and anxiety, making it easier to drift off to sleep.
Keep your journal on your nightstand and make this a calming nightly habit.
Here are 20 brain dump journal prompts to help you get started!
46. Experiment With Intermittent Fasting
Intermittent fasting is an eating pattern that alternates between periods of fasting and eating. It can help improve digestion, boost energy levels, and support overall health by allowing your body time to repair and rejuvenate.
WStart with a 12:12 schedule—12 hours of eating and 12 hours of fasting—and gradually increase your fasting window if it feels right. This can be a gentle way to ease into the practice.
Remember, always consult a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions.
47. Try a Self-Massage Routine
A self-massage routine is a simple and effective way to release tension in areas like your neck, shoulders, and feet. This helps reduce stress and promotes relaxation, especially after a long day.
Use a tennis ball or your hands to apply gentle pressure to tight spots, rolling the ball under your feet or massaging your neck and shoulders in small circles.
For a soothing touch, warm up your hands with your favorite lotion or essential oil before beginning. This adds an extra layer of comfort while helping to alleviate muscle stiffness and promote relaxation.
I personally love using these facial massage rollers as part of my evening routine!
48. Use a White Noise Machine for Better Sleep
A white noise machine can be a game-changer for those struggling to sleep in noisy environments. By creating a consistent, soothing sound, it helps mask disruptive noises, making it easier to fall asleep and stay asleep throughout the night.
Many free apps and affordable machines offer a variety of sounds, from gentle rainstorms to soft fan noise, so you can choose what works best for you.
It’s particularly beneficial for light sleepers or those living in busy, noisy areas, as it helps create a calming, distraction-free sleep environment.
Some great white-noise apps to check out include Sleep Sounds and White Noise Lite.
49. Create a Vision Board
A vision board is a powerful tool for visualizing your goals and dreams. Spend an afternoon gathering images, quotes, and goals that inspire you, then arrange them on a board or poster. This creative activity helps clarify your desires and keeps you motivated.
Actionable Tip: Use magazines, printouts, or even Pinterest to curate your vision. Once complete, place your board somewhere visible, like your bedroom or office, so you’re reminded of your aspirations daily.
Wellness Idea: Refresh your vision board yearly to reflect new goals and dreams, ensuring it continues to inspire and align with your evolving path.
50. Find a “Wellness Buddy”
Having a wellness buddy can make your journey toward better health more enjoyable and effective. When you have someone to share your goals and achievements with, it creates a sense of accountability and support.
Team up with a friend or family member to set shared goals, try new activities together, or simply check in weekly for encouragement and motivation.
Use apps like Habitica or MyFitnessPal to track progress, set reminders, and stay motivated as a team. With a wellness buddy, you can celebrate successes and overcome challenges together, making the journey even more rewarding.
With these 50 wellness tips, you now have a treasure trove of simple wellness ideas to transform your routine. Whether you try one or five, remember that wellness isn’t about perfection—it’s about finding what works for you and sticking with it.
Which one will you start with today? Let me know!
