2025 is upon us. The prospect of a fresh start can inspire us to clarify what we hope to cultivate
in the coming year. Fostering optimal wellness is an admirable aspiration. Wellness remains—as the root word indicates—well-rounded. While nutrition and exercise comprise a vital component, holistic well-being includes body, mind, and spirit. These three elements form the golden health trinity. Basically, they are intertwined. So, if one branch is out of whack, the rest are thrown out of orbit. Therefore, the decision to invest in yourself on these three levels is both meaningful and fulfilling in the short and long-term.
Establishing physical, mental, and emotional balance remains foundational. Straightforward to say, more complex to attain. But it can be done—through effort and devotion. Below you will find a roadmap that details how to prioritize your physical, mental, and emotional health in order to feel your brightest and most energized this year.
Physical Wellness
Move
A body at rest stays at rest; a body in motion stays in motion. Whether it’s heading out on a brisk walk with your dog, going for a run or bike ride, trying a spinning class with friends, lifting weights, or exploring a new yoga class—all forms of movement hold value. Movement is like a natural espresso shot. Even a 15-minute stroll outside or some gentle stretching after the work day are a boon to physical health.
Eat the Rainbow
The majority of the time, nourish yourself with foods from the earth. Notice your plate at each meal. Is it colorful? The more vibrant and less monochromatic your plate is, the better. Color equals health. More specifically, leafy greens, berries, and lean proteins are your new best friends. If carb-oriented, comfort food is dominant within your diet, it may taste divine, but the energy depletion that comes less than an hour later is akin to a freight train. Treats and indulgences are crucial to overall balance, but do your best to limit them to comprise 10% of your total diet.
Hydrate
Our bodies are primarily water. So what you drink—water, coffee, soda, wine—drumroll, that is what is cushioning your joints, literally. Prone to headaches or fatigue? Assess how much water you are consuming throughout the day. Aim to drink 64 ounces of water each day; your skin, energy, and body will thank you.
Sleep
Ensuring you are getting a sufficient amount of rest each night remains critical for overall well-being. Set your sights on a minimum of seven hours each night. Putting your devices aside at least one hour prior to turning the lights off can be effective in promoting an atmosphere of relaxation and calm as you unwind.
Mental Wellness
Meditate
There’s an old Zen Buddhist adage that goes like this: ‘You should sit in meditation for 20 minutes a day. Unless you’re too busy. Then, you should sit for an hour.’ Succinct, witty, and right on. If we honestly examine how we spend our limited free time, most of us will realize that, indeed, we do have 20 minutes a day to pause. No one ever regretted embracing stillness through meditation.
Nurture Curiosity; Learn Something New
One of my favorite quotes reads as follows: ‘There is nothing like sheer quantity—mountains, elephants, minds.’ My mom attests that learning something new is the veritable fountain of youth. She is on to something. Stimulating your mind through exploring a new hobby, learning a language, or engaging in anything that you deem intriguing does wonders for cognitive function. Additionally, it stretches your imagination and opens you up to new worlds and people.
Nature
Fresh air is a balm for the mood and spirit. Spending time in the great outdoors is renewing, healing, and acts as a positive coping mechanism when experiencing stress and anxiety. The next time you need to hit the reset button, take a wander outside. Or take off your shoes and feel the ground underneath your feet.
Me Time
Set aside time to recharge through doing things you love. Do you enjoy reading? Writing? Painting? Building things? Volunteering? Listening to podcasts? Whatever brings you joy, prioritize that; carve out time for it each week. Think you may like something? Give it a try! If there’s nothing you're truly excited about, start trying new things and exploring.
Emotional, Social, and Spiritual Well-being
As someone who has lived overseas for almost the entirety of my adult life, I fully grasp the hurdles that accompany keeping in touch with friends and loved ones who do not live in the same city, state, or country as you. Connecting requires effort, but it is always rewarding. Case in point: my best friend lives in Arizona. I live in Spain. We met in graduate school in the UK and lived close to one another for a substantial period of time. But since 2017, we haven’t. At present, the time difference we work with is 8-9 hours, depending upon the time of year. She works evenings at a rare book library at a university; I am an entrepreneur and have a fluid schedule. As you can see, the odds are stacked against us in terms of literal geography and schedules. It requires concerted planning, but every week we reconnect through either a phone call or FaceTime. It remains one of the joy bursts of both of our weeks. Of course, we wish we lived down the block from one another, but we are both grateful that such technological options exist and are committed to taking time each week to hear how the other is doing.
Connect
Humans are social beings. We feel better, invigorated, and happier when we interact with those we love. Perhaps you work from home, have your own business, or are the primary caregiver in your family and are feeling a bit isolated. It certainly happens. Seeing friends and/or family—whether in-person or virtually goes a long way. If your loved ones live elsewhere, technology can act as an asset. Calling, sending audio messages, and FaceTime are more accessible than ever.
Practice Gratitude through Reflection or Journaling
Taking time to develop gratitude each day, week, or month through calling to mind the positives in your life—via journaling or through ushering in mindful, contemplative moments—can enhance mood and enrich feelings of overall satisfaction. As adults, our list of responsibilities—both personal and professional—is substantial. A packed schedule can often unintentionally result in physical, mental, and emotional self-care being relegated to the back-burner. But remember—doing something is always better than nothing. With this guideline, you will be well-equipped to prioritize holistic wellness with energy and intention in 2025.
