By

Shawn Kelly

| 01/05/2021

21 Wellness Tips for 2021

21 Wellness Tips for 2021

A new year brings the hope and promise of a new start and a new beginning. 2021 is no different. In fact, the promise of a fresh start has probably never looked better to many of us. But, too often at the stroke of midnight on the 31st, we set these pesky little things called resolutions. 

Using the word resolution places so much pressure on the task that they are often never accomplished, and we fail before we can even get started. “The statistics on how many people actually follow through and accomplish their New Year’s resolutions are rather grim. Studies have shown that less than 25% of people actually stay committed to their resolutions after just 30 days, and only 8% accomplish them.”1 

Many times, our resolutions are centered around eager and overly broad goals promising to eat healthier, exercise more, or pay off debt. We make these resolutions every year, but we don’t always put much thought into exactly how we are going to accomplish them. This is why we fail. Don’t set yourself up for failure in 2021 or be part of a statistic. This year set intentions instead of resolutions. Take a more holistic approach and focus on intentions that focus on improving all of you in body, mind and spirit. Here are some ideas to help you get started:  

Wellness Tip #1:   Eliminate Certain Words from Your Vocabulary 

At the very top of your list cross off the words New Year’s Resolutions and rename it 2021 INTENTIONS. The Oxford dictionary helps to explain why:  

  • Resolution – “a firm decision to do or not do something.”2 The key words to watch out for here are “or not do.” Using the word resolution gives you an out right from the start so get it out of your new year vocabulary now. 
  • Goal – “an aim or desired result.”2 The key takeaway to remember here is that goals are missed in sports and in life. Since goals don’t always happen, it is not the best word choice to use either. 
  • Intention – “a thing which is intended, aimed or planned.”2 A secondary definition refers to its use in the medical field as “the healing process of a wound.”2 So, in an effort to heal, repair and improve body, mind and spirit – the word intention is our preferred word for 2021. 

Another important phrase to eliminate from your life are three little words known as “I have to.” By simply changing out one of those words, you can change your entire mindset. Instead of saying I have to go to work tomorrow change it to I get to go to work tomorrow. Meaning, I have a job and an income when so many people are still out of work. Replace I have to wake up early tomorrow morning with I get to wake up early, meaning I get to and am blessed to live another day. One word can change everything so practice saying “I get to” instead of “I have to” in 2021 and notice the difference.  

Another word to remove from our vocabulary is the use of the word "should". It is judgmental, and focuses on perceived shortcomings. "Should" pushes our guilt trip button, which is disempowering and discouraging. No one likes to be "should on". We need to catch ourselves from "shoulding" on ourselves and others. How about instead we say ..."Next time, I choose to _X__"?

Wellness Tip #2:  Set Your Intentions and Create a Plan  

Writing your intentions down is important because it helps to set them in stone and makes them harder to avoid. Place your set intentions in a high traffic area so they are impossible to forget or ignore. It’s ok to start broad at first, but then narrow each one down with specifics of exactly how and when they can be achieved. 

Remember that a to do without a when is very unlikely to get done. Sometimes there is no end to an intention and that is why it’s the better word choice because intentions can be incorporated into your daily life for years to come. 

One last tip to remember before setting your intentions is to remember how much time you really have. Life often feels busy and it truly is but going forward remember this simple formula and use it to live every day in the moment and live life to its fullest. 

Life’s Most Important Formula: 

1 day =  4 hours/day x 60 minutes/hour = 1440 minutes per day x 365 days/per year = 

525,600 minutes per day 

Remember this formula and know that you still have plenty of time left in 2021 and be sure to use your minutes wisely.  


Wellness Tip #3:   Establish Your 2021 Philosophy 


Set your intentions and determine how you plan to view things in 2021.  What is your outlook going to be – only you can control this. Are you going to be optimistic and hope for the best or pessimistic and plan for the worst? Or, if you want to take an even deeper approach, revisit 3rd Century BC philosophy and research Epicureanism vs. Stoicism. Epicureans favor a simpler life void of complex ideas, situations and issues. The thought is the less to be tempted with the better, easier and less anxiety ridden life will be. “Stoicism favors living life to its fullest and accepting all that comes with it and practices living in agreement with what happens, rather than rebelling against it and lamenting over what can’t be changed.”3   

 

Wellness Tip #4:   Exercise to Create a Healthy Body    

Exercise is always at the top of the resolution list. But, in 2021 set the intention to do more than just exercise and focus on the activity. Otherwise, the word exercise has a negative feeling and connotation associated with it and feels more like a chore. Instead focus on the activity and what you’re doing with your body - going for a walk with your significant other, taking a group class with friends, exploring a new park, or stretching your muscles. Then, squeeze minutes into each day whenever you can. If you need to schedule a 20-minute walk, then put it into your calendar. If it can only be a few minutes on one particular day, that’s ok – don’t feel guilty. Some movement is better than no movement so make it a practice and part of your regular routine. Then, it doesn’t need to be called anything at all and you’ll just get into the habit of doing it every day. 


Wellness Tip #5:   Don’t Go on a Diet – Learn Healthier Ways of Eating 

Words have meaning and diet is another bad word choice for 2021 and really ever. Diets are short-term solutions that don’t always work. You may lose a few pounds or more, but without continued, controlled eating the weight is sure to pile back on and then before you know it losing weight will be back on the list for 2022. Instead, set the intention to eat healthier in 2021 and always. 

One mistake that we all make is thinking that we have to drastically change how we eat. Starting small is ok and sometimes it takes small wins to keep us motivated. Set your intentions with specifics like limiting soda to once per day with the intention of reducing that to once per week or eliminating completely. 

Add one more vegetable and one more fruit to your daily eating plan and keep adding on each day. Drink one more glass of water each day with a goal of two per day until you reach the recommended total of eight. Replace your soda with a water. 

Small steps that can help you achieve larger intentions is the first step that is needed. If you don’t eat as healthy as you would like one day, don’t despair you get to try again tomorrow and you technically have 1440 minutes to plot out and try again.  


Wellness Tip #6:   Sleep Better  

The amount of sleep needed varies depending on age, health, stress levels, social life, line of work and a host of other factors. Most studies, however, report that “the average adult needs 7 to 9 hours of sleep per night.”You may need more or less than this so it’s important to listen to your body and create the schedule that is right for you. Not getting enough sleep can weaken your immune system and affect concentration, focus and memory. 

Set your intention for how many hours you would like to sleep each night and factor this into the daily formula. If 7 hours of sleep is the right number for you, that leaves 17 hours or 1,020 minutes in the day to focus on all of the other wellness tips. 

Our minds tend to continue to race even after our bodies have stopped for the day. If you’re having trouble sleeping, find ways to relax and quiet the mind before bed, like deep breathing, meditation, reading, or listening to calming music. Don’t watch TV or read a suspense novel because these will overstimulate your mind and interfere with sleep. 

Progressive muscle relaxation is another sleep trick that involves tensing one muscle group at a time while controlling breathing. For example, start by tensing and tightening your feet and toes while taking a deep breath in and holding it in for a few seconds, then release the breath and stretch everything out and then put that relaxed muscle group to bed. Continue this practice of tensing, releasing and breathing as you move up the entire body, ending with the face. Physically relaxing the entire body helps to reduce anxiety and brings sleep. 


Wellness Tip #7:   Meditate 


Just like we rest our body, we must rest our mind and 2021 is a good time to start to prep for the rest of the year. Quieting the mind is not an easy task and takes much practice. Setting the intention to start is the first step. Even if you start with just 2 minutes a day and build from there. Break away at work or try right before bedtime to clear your mind and think of only one thing, like your breathing, a word or an image. Meditating helps to reduce stress and anxiety and enables you to receive Divine insight and guidance. It allows you to get more in touch with your intuition, feel more grounded, make better decisions, and creates more positive feelings of well-being. It can also lower blood pressure, improve blood circulation, lower heart rate and improve concentration. The bonus to meditation is that you can do it anywhere and at any time so there is no excuse not to meditate in 2021. 

 

Wellness Tip #8:  Be Kind 

Set the intention to be kind in 2021. Start by smiling more. Even if that smile is behind a mask, people can see it in your eyes. Make a conscious effort to say good morning or hello more often whether it be someone at the office you don’t know very well or even a stranger at the grocery store. 

Compliment people more. If you’re walking in your neighborhood and you see a child helping his dad wash the car, let him know he’s doing a good job. If you think a co-worker is working hard, let them know too.  Or, if you’re in a store and you like someone’s sweater or you like the cashier’s nails, let them know. Chances are you’ll make their day. Kindness starts with you so take the initiative to spread kindness this year. 

 

Wellness Tip #9: Pay It Forward 

Take kindness a step further and find a local charity or family in need of assistance and donate your time or resources to help out. Helping others gives us purpose in life and reminds us that we are not the only ones with problems and that we are all in this together. A simple act of paying it forward can make a positive impact on both parties. The next time you are in line at a fast-food restaurant, pay for the car behind you and tell the cashier to let them know that you hope they have a good day. Paying it forward is a powerful way to help others and multiply kindness.

 

Wellness Tip #10: Laugh More 

There is an old adage that says it’s better to laugh than to cry. Set the intention to laugh more in 2021 - no matter what. Watch a stand-up comedian on Netflix, think of comical memories, call a friend to share a funny story, find a new sitcom on TV, ask Google to tell you a joke – anything to make you laugh, chuckle or better yet guffaw. Not only does laughter reduce stress and anxiety, but it has also been linked to “improving your immune system, relieving pain, stimulating organs and releasing endorphins to the brain.”5 We need a new generation of comedians.


Wellness Tip #11: Find Your People  

Having a support network is the key to getting through anything in life. You probably already have your people locked into place from 2020. Continue to foster and nourish those existing relationships, but set the intention to find more people, new people in 2021 to grow your support network even more. Wellness Hub is a good start and provides a forum to share ideas, help others, and grow together.   

 

Wellness Tip #12: Take a Break from Social Media 

This may be hard for some of us. We need our people and social media definitely has a way of bringing us together, but it’s not always in the healthiest way. Social media, like Facebook and Instagram, can create feelings of inadequacy and cause us to want to keep up with friends and family. In fact, “multiple studies have found a strong link between heavy social media and an increased risk for depression, anxiety, loneliness, self-harm and even suicidal thoughts.”Social media has also lifted our internal filters and what can’t be said to someone’s face can now easily be written and shared on a post without fear it seems. 

In 2021, set the intention to use social media less.   Start off small and make a pact with family and friends to put the phones down during dinner. Or, designate one night a week, social media and smart phone free night and focus on reading, exercising or meditating. Small strides can help to reduce screen time and allow you to focus your daily minutes on something else on the list.

 

Wellness Tip #13: Start Journaling


While you’re taking a break from social media start journaling instead. The point is to start and to set the intention. Writing our thoughts down helps us to record what we are grateful for, our feelings, store memories and gain perspective. You don’t have to record a minute-by-minute log of the day’s events or your life history. Don’t let the process become daunting – just start. Record one thing per day, perhaps something that made you happy. That is a start. If your penmanship is horrible, then type your journal instead. A few minutes each day will give you something to reflect on and will help you stay on track with your intentions. 

 

Wellness Tip #14: Read More   

Reading has many benefits from providing entertainment, gaining insight & wisdom, opening our minds to new ideas, comedic relief, education, relaxation and a distraction from everything else in our lives. Whether it’s fiction, non-fiction, a biography or a self-help book, reading is a great alternative. Reading keeps our minds sharp and also provides many topics for conversations. Creating a reading club is a great way to stay connected to old friends and to start new connections as well. 

 

Wellness Tip #15: De-Clutter Your Life 

Chances are every drawer in your kitchen, bedrooms and bathrooms are filled to the brim with stuff. If a drawer or cabinet exists, then its main purpose is to be filled – right? Not exactly! Having too much stuff can actually cause stress and anxiety, especially when we can’t find an item or when a drawer can’t be closed because it’s filled to max capacity.   De-clutter in 2021 and set the intention to have less stuff. 

Cleaning out an entire closet or garage can be overwhelming, and we’ll talk ourselves out of it before we even begin so start small. Vow to get rid of at least one item per day and work your way towards a bigger goal. 

If paper piles are your biggest challenge, then start with the mail. Going forward, make the promise to go through the mail each day and make sure everything has a place and all junk mail is promptly thrown away.   When you get time grab a few papers off the existing piles and throw unnecessary items away and start putting the others in their new and proper place. File folders are your best friend. Don’t let paper or things smother you, de-clutter and get organized. 

 

Wellness Tip #16: Give Up Vices

A new year provides a new start so if you want to smoke less, drink less, or gamble less now is the time to begin. With all intentions starting off small is the key. So have one less glass of wine per week or one less cigarette per day. Or, end a toxic relationship that is causing issues. Whatever your vice may be, set the intention to replace it with another activity and remove that burden from your life.  

 

Wellness Tip #17: Lighten Financial Load

Paying off debt often tops the resolution list but unless you have a definitive plan reducing debt is a struggle. There are some things you can do quickly and don’t take much time at all like reducing the number of times you eat out per week or limiting the number of coffee trips you make each week. This could easily save $10 to $20 to even more per week. Once you start to see your savings grow, it will inspire you to do more. The best thing to do is to start recording and tracking what you spend, preferably on a spreadsheet. Seeing how much you spend on dining out or on Starbucks each month can be eye-opening and life changing.  Focus on spending money only on things that are a reflection of your highest priorities and intentions.

 

Wellness Tip #18: Take Better Care of Yourself 

These are simple things and common sense, but we get busy and take these things for granted. Sometimes we just need a gentle reminder (or given permission) to take care of ourselves. It will only benefit us in the long run and literally only takes minutes of your day and now you know you have those. So, floss your teeth, take your vitamins, get a massage when you need one, drink more water and moisturize. 

 

Wellness Tip #19: Try Something New 

Why not try something new this year. You don’t have to be overly ambitious, just try one new thing. If there has been something on your list for a long time, set an intention to start it now. It could be gardening. You don’t have to plow your entire yard. Start small with a tomato or strawberry plant or a few potted herbs that can be grown inside and go from there. Or, you may finally want to learn more about photography and how to take better photos so find a book, search the Internet and start snapping more pictures.  

 

Wellness Tip #20: Appreciate the Small Things 

Learn to appreciate the small things and wins in your life, no matter what they may be. If you went on a 20-minute walk, complimented someone, meditated for 5 minutes or enjoyed a conversation or a sunset, then pat yourself on the back. Small wins add up and allow us to achieve even greater wins. Even if you’ve had a bad day look for one positive thing no matter how small. If you don’t have one, look back on this list and do something to give yourself a win. 


Wellness Tip #21: Set Your Own Intention  

Let’s leave this one open so that you can brainstorm and be creative with setting your own private intention this year. It’s never too late to start and leaving this open allows us to adapt as needed and brings hope for good things to come. 

From all of us at Wellness Hub, we wish you a bright and happy New Year! Remember to count your blessings each and every day, stay positive and enjoy the hope and possibilities of 2021. Set the intention now to stay connected through Wellness Hub this year. We’ll share our stories, learn from each other and grow together. Visit us at www.wellnesshub.us to start today! 

 

  1. (2018) Forbes. The Year, Don’t Set New Year’s Resolutions. Available at https://www.forbes.com/sites/ashiraprossack1/2018/12/31/goals-not-resolutions/?sh=72da90963879 accessed on 28 December 2020. 
  2. (2020) The Oxford Dictionary. Available at https://www.oed.com/ accessed on 29 December 2020.
  3. (2020) Daily Stoic. Epicureanism and Stoicism: Lesson, Similarities and Differences. Available at https://dailystoic.com/epicureanism-stoicism/ accessed on 29 December 2020. 
  4. (2019) Mayo Clinic. How Many Hours of Sleep are Enough for Good Health? Available at https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898 accessed on 30 December 2020.
  5. (2019) Mayo Clinic. Stress Relief from Laughter? It’s No Joke. Available at https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456 accessed on 1 January 2021. 
  6. (2010) Help Guide. Social Media and Mental Health. Available at https://www.helpguide.org/articles/mental-health/social-media-and-mental-health.htm accessed on 1 January 2021. 








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