3 Health and Wellness Tips You Can Implement Now

Mental Health, Physical Health, Presence, Reducing Stress, Self Awareness
03/08/19 - Sara Dawson

I finally learned how to prioritize my health and wellness after 20 years of struggles with weight, shame, and self-doubt. I am so grateful for all the ups and downs in my journey. They have truly helped me learn how to embrace life to the fullest. Through much trial and error, I learned the right strategies to elevate my health. While there are so many ways we can improve our health and wellness, the following three are the tips I find to be the most impactful for me. Enjoy!

Create a Morning Routine

The first of our health and wellness tips is creating a morning routine. Most of us begin each day dreading the buzz of our alarm clock. We hit snooze as many times as possible before we begrudgingly start our day. Instead of rushing around doing the basics, try adding some extra time (all you need is 5 minutes) to create your own morning routine.

This routine is all about you and doing things you enjoy. Some ideas include reading a good book, listening to a podcast, journaling, or exercise. When you have something to look forward to in the morning, it makes getting up actually enjoyable! (And bonus – you will feel more productive and energized too!) I recommend reading Hal Elrod’s The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life (Before 8 am) if you want to learn more about developing your own Miracle Morning.

Prioritize Sleep

The second of our health and wellness tips is prioritizing your sleep. According to the National Sleep Foundation (NSF), sleep is essential for a person’s health and wellbeing. And I couldn’t agree more. The latest Sleep in America 2018 Poll highlights this disconnect between the value of sleep and our reality of not making it happen.

While most Americans know sleep contributes to the next day’s effectiveness, only 10% of people are prioritizing it. While our individual sleep needs vary, figuring out the average amount of sleep that is best for you (and scheduling that time in) is key. For example, I plan my schedule (as part of my morning routine) to include eight hours of “in-bed time”. If I fall behind my schedule, then I shift the next day as much as possible to maximize sleep.

While some of my “in-bed time” is used towards winding down (like reading or listening to an audiobook), I often fall asleep fairly quickly and can count on getting at least 7 ½ hours in. I also recommend turning off your screens at least one hour before bed and creating a simple evening journaling routine. I also take a few minutes to write down what I am grateful for and jot down any to-do items for the next day. This helps clear my mind and de-stress before bedtime.


The third of our health and wellness tips is meditation. Meditation is becoming increasingly popular as more people realize its benefits. A meditative practice is a process of habitually training your mind to focus and redirect your thoughts. There are many ways you can go about meditating, and it can be as simple as taking a few depth breaths to focus on the moment.

According to findings from Johns Hopkins University, meditation can help ease psychological stresses like anxiety, depression, and pain. Personally, I enjoy meditating using my headspace app each morning. I also focus on taking a few deep breaths throughout the day anytime I start feeling stressed. This pause helps me get grounded and allows me to disconnect from any thoughts that aren’t serving me.

Health is a “state of complete physical, mental and social wellbeing” as defined by the World Health Organization. This definition highlights an important shift we are taking towards a proactive approach to health and wellness. By proactively focusing on your health, you benefit by also improving your overall well-being and quality of life! Who doesn’t like the sound of that?

Knowing where to begin can be tough. That is why partnering with a coach is such a powerful tool to help you achieve your goals. With Ama La Vida’s health and wellness coaching, you are guided towards true transformation through self-reflection to gain clarity and focus. This is exactly what your best version of you needs to combat self-sabotage, create healthy habits, and harness your personal power!

If you are ready to elevate your health and realize your potential, schedule your free coaching consult with me today! I look forward to connecting with you!

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