• You're all caught up!

How to Start a Personal Wellness Program

author image Tammy Dray
Tammy Dray has been writing since 1996. She specializes in health, wellness and travel topics and has credits in various publications including Woman's Day, Marie Claire, Adirondack Life and Self. She is also a seasoned independent traveler and a certified personal trainer and nutrition consultant. Dray is pursuing a criminal justice degree at Penn Foster College.
How to Start a Personal Wellness Program
A woman is stretching in athletic clothes. Photo Credit AID/a.collectionRF/amana images/Getty Images

A wellness program is a complete project meant to overhaul your life. It’s also highly personal, and only you can decide what areas of your life need to be changed or improved. Change takes time, and overwhelming yourself or putting your life under too much pressure will only cause you to quit. Instead, focus on the long-term results of the plan, which are achieving a healthier, more balanced life.

Step 1

Make a list of things you want to improve in your life. Focus on areas where you need to make changes. Be as specific as possible, and make sure you include at least three different aspects of your life. For example, you might want to improve your stress levels, your health and your weight. Or maybe you need to work on time management or learn how to have a healthier relationship with yourself.

Step 2

Choose at least three areas you want to focus on, and then create a list of changes you want to make on those areas. For example, to improve your stress levels, you can try meditation, getting enough sleep and learning how to deal with conflict. Or you can come up with a list of healthier eating habits to help you lose weight. According to the Bullock Family Chiropractic Center, you need to be specific when setting up goals. Don’t say “to lose weight” but instead put down the number of pounds you want to lose.

Step 3

Divide those goals into smaller, weekly goals. Try to make one small change from every area each week. For example, week one of trying to lose weight can be drinking more water. On week two, keep drinking water and add a healthy fruit snack and so on.

Step 4

Make a list of the reasons why you’re trying to change. Print the list and post it somewhere where you’ll see it frequently, such as the side of your monitor or your fridge. When you’re feeling down and are having a hard time keeping up with your resolutions, read the list to remind yourself your motivation to change.

Step 5

Write down a list of rewards you’ll give yourself for achieving small goals along the way. According to parenting site Women’s Forum, you should have small rewards along the way to help you stay motivated and one big reward at the end, waiting to see if you achieve your final goal. Rewards can be anything that makes you feel good: a book you want to read, a manicure or a massage, a new electronic gadget or a trip to the beach.

Step 6

Keep track of your progress. You can use a journal to write down your feelings and accomplishments or you can print out a master list with all your goals in it. As you accomplish them, just check them or cross them out.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.



Demand Media