I love New Year’s! I love the feeling of infinite possibilities and a fresh start. It’s the perfect time to reflect on what is important to me and the type of person I want to become.
In honor of 2020, I would like to share the Health and Wellness Planner I use to help me stay on track. Keeping on top of all those appointments, task lists, and self-care goals are vital to my mental health. I hope it will help you too. To download your Free Health and Wellness Planner printable, subscribe to my Newsletter in the form at the bottom of this post. You are welcome to unsubscribe at any time and keep your free printables!
Here’s what you’ll find in the WorryNotes Health and Wellness Planner:
Weekly Health and Wellness Planner
I like to see my whole week at a glance. It makes it easier to prioritize my time and attention. I set aside a quiet moment every Sunday to think about my Goals. Is there a project I would like to accomplish? Or is there something I would like to add to my mental health routine? Next, I think of one special thing I can do this week that is just for me and include it in the Renew section. It might be a treat at the coffee shop. Splurging on that book I’ve been excited to read. Or enjoying a Salted Caramel Dark Chocolate bar while watching the latest episode on Netflix. Anything that brings positive energy and a smile!
In the weekly schedule section, there’s a place for Appointments, Tasks and a Mood Tracker. According to a new study from Berekely, not only does anxiety keep us up at night, lack of sleep itself can increase our anxiety by up to 30%. Check out my latest post with 8 science-backed tips to help us sleep better and get the recommended 7-9 hours we need for our Sleep Log.
When we are busy balancing work and family, it’s easy to let our health routines suffer. I’m not very good at drinking water. The Water Log is my reminder to line up those 8 tall glasses. Dehydration can lead to increased heart rate, muscle cramps, confusion, tingling, and extreme fatigue – just to name a few. Those of us who suffer from health anxiety don’t need any more symptoms to worry about! A spot to plan out my Exercise and Meals also helps me set health as a priority.
According to Psychology Today, studies have shown practicing gratitude can benefit our physical health, reduce depression, increase our mental strength, improve our relationships and sleep. I have included a gratitude prompt in my health and wellness planner to remind myself of those little moments that I am so thankful for. I want to cherish the good in each day rather than allowing my anxiety to take control.
Daily Health and Wellness Planner
The Weekly Health and Wellness Planner allows me to get an overview of my week. Each day I reference my weekly plan and write out a more detailed plan for the day. My weekly goals are divided into smaller action steps. I have more room for those busy appointment periods, a larger To Do checklist and expanded Meal Planning section where I can total calories.
Healthy Habits Tracker
Lastly, the Healthy Habits Tracker encourages me to think of those daily practices I can build to support my physical, social, and mental well-being. I start each month by brainstorming a list of habits I’d like to focus on. These might be health anxiety challenges I am working to overcome or new positive routines. At the end of the day, I check off each habit I was able to complete- what a feeling of accomplishment!
What can we track?
Each of us will have a different list of routines that work best. Here are my top ten habits I track to improve my mental health:
Morning Yoga Routine
Wholesome Low Sugar Cooking
Take my Vitamins
Volunteer in the Community
Spend more time Outside
Daily Aerobic Exercise
Unplug and Read More
Evening Guided Meditation
Bedtime Routine for Better Sleep
FREE Health and Wellness Planner
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Wishing you all the best in 2020!
I’m not an expert. If you have any concerns about your health, you should always consult your doctor or other qualified health-care provider and don’t disregard or delay seeking professional medical or mental health advice, diagnosis or treatment because of anything you read on this site. Wishing you well.