How do you define Wellness? A quick step-by-step wellness check-in

Jun 29, 2023



At The Live Well Centre, we believe that wellness is a deeply personal and individualized journey. It is not about fitting yourself into a predetermined mold or following a set of rigid rules. Instead, it’s about discovering what truly makes you feel your best and aligning your actions and choices accordingly. In this quick step-by-step wellness check-in, we invite you to explore your own definition of wellness and take note of the things that contribute to your overall well-being.


What You Need: To get started, all you need is a pen and paper. These simple tools will help you record your thoughts, reflections, and action steps along the way.

How do you define Wellness: Wellness encompasses various dimensions, including the physical, mental, and spiritual aspects of our lives. To help gain a clearer understanding of your definition of wellness try this journal exercise focusing on three sections of health: Physical, Mental, and Spiritual. Take a few moments to reflect on activities, practices, or habits that make you feel your best within each of these categories. Remember, there is no right or wrong answer here. This exercise is all about exploring what works for you. See the examples below…


1) Stretching
2) Walking the Dog Daily
3) Getting a good night’s sleep

1) Reading
2) Yoga/Meditation/Deep Breathing
3) Journaling

Spiritual/ Ritual 
1) Making time for friends
2) Watering my plants
3) Have a bath once a week and take time for yourself


Time Audit: Now, let’s review a recent day you’ve lived. Consider how much time you spend on the things that bring you joy and make you feel your best. Take a look at the time chart below and jot down a similar chart on your piece of paper. We get that most days are full of obligations such as commuting, work, and chores but it’s important to take some time for wellness throughout your day, even the little things make a big difference! Draw a representation of how you allocate your time throughout the day. Be honest with yourself and note any imbalances or areas where you might be neglecting your well-being. 

10:00 pm – 6:30 am – A good night’s sleep 
6:30 am – 7:15 am: Wakeup and walk/run with the dog 
7:15 am – 8:30 am: Get ready for work
8:30 am – 9 am: Drive to work
9:00 am – 5:00 pm: Work
5:00 pm – 5:30 pm: Drive Home – Did 10 Deep breathes while driving 
5:30- 7:00 pm: Dinner, daily chores – Water Plants 🙂
7:00 pm – 9:00 pm: TV
9:00 pm – 10:00 pm: Read 
10:00 pm: Bedtime


Next Steps: From the list of wellness items you created earlier, choose one that resonates with you the most. This could be an activity, a practice, or a habit that you feel will have a significant positive impact on your overall well-being. Make a plan to incorporate this item into your day tomorrow. Write it down and make a promise to yourself to follow through. Taking small steps consistently can lead to significant changes over time.

As you complete this wellness check-in, remember to keep your notes and revisit them from time to time. Life can get busy, and there may be moments when our wellness practices slip. It’s important to be kind to yourself and acknowledge that setbacks happen. Consistency is key, and each day is an opportunity to prioritize your well-being. In the words of Aristotle, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Embrace your personal definition of wellness and cultivate habits that nourish and uplift you on your unique journey.