Ever felt like health advice is either “eat kale and die happy” or “do whatever, we’re all doomed anyway”?

Let’s get real about personal wellness plans – not the Instagram-perfect version, but the actual “how do I feel better without completely changing my life” version.

I’m going to walk you through creating a wellness plan that doesn’t suck, doesn’t require you to become a monk, and actually fits into your real life.

How to Create a Personal Wellness Plan That Actually Works

When it comes to wellness, most of us are either all in or completely checked out. We either buy all the supplements and workout gear only to abandon them two weeks later, or we ignore our health until something breaks.

Neither approach works long-term.

A personal wellness plan is just a fancy way of saying “figure out what makes you feel good and do more of that, figure out what makes you feel like garbage and do less of that.”

But of course, it’s a bit more complicated than that. So let’s break it down.

Step 1: Brutal Honesty – Where Are You Now?

Before you can go anywhere, you need to know where you’re starting from. This isn’t about judgment – it’s about data collection.

Physical Health Check-In

Ask yourself:

• When was the last time you actually felt good in your body?
• Are you eating foods that make you feel energized or foods that make you crash?
• Do you move your body in ways that feel good, or are you a professional couch-sitter?
• How’s your sleep? (And no, 4 hours plus caffeine is not “fine”)

According to the American Heart Association, adults should get at least 150 minutes of moderate-intensity aerobic activity each week. But don’t panic – that’s just 30 minutes, 5 days a week.

Mental Health Reality Check

Be honest about:

• Your stress levels (from “what stress?” to “I’m one email away from a meltdown”)
• How often you feel anxious, sad, or overwhelmed
• Whether you have tools to manage difficult emotions or if you’re just white-knuckling through life

Other Life Areas

Don’t forget about:

• Relationships: Do the people in your life energize you or drain you?
• Work: Does your job fulfill you or make you want to fake your own death?
• Environment: Is your living space a sanctuary or a stress factory?
• Finances: Are you financially stable or is money a constant worry?

Step 2: Set Goals That Don’t Make You Roll Your Eyes

Most wellness goals fail because they’re either too vague (“be healthier”) or too ambitious (“work out 2 hours daily and never eat sugar again”).

Let’s set SMART goals – but with a twist. They need to be:

• Specific: Clear about what you want
• Measurable: So you know if you’re actually doing it
• Achievable: Something you can actually do in your real life
• Relevant: Something that actually matters to YOU
• Time-bound: With a deadline that makes sense

But most importantly, they need to be goals you actually care about. If you don’t give a crap about running a marathon, don’t make that your goal just because some influencer said you should.

Examples of non-terrible goals:

• “I’ll walk for 15 minutes during my lunch break three times a week”
• “I’ll go to bed 30 minutes earlier on weeknights”
• “I’ll meal prep on Sundays so I have lunch ready for the workweek”

Research from the Journal of Clinical Psychology shows that people who set specific, challenging goals perform better than those with vague “do your best” objectives.

Step 3: Create a Plan You’ll Actually Follow

The best wellness plan is the one you’ll actually do. Period.

Break down each goal into stupidly simple steps:

Daily Habits

These should be so easy you can’t say no:

• Drink water before your morning coffee
• Take a 5-minute break every 2 hours at work
• Text someone you care about

Weekly Commitments

A bit more substantial but still doable:

• One yoga class
• Meal prep on Sunday
• One phone call with a friend

Monthly Check-ins

To make sure you’re still on track:

• Review what’s working and what isn’t
• Adjust goals as needed
• Celebrate wins (seriously, don’t skip this part)

According to behavior scientist BJ Fogg, the key to building habits is making them tiny and attaching them to existing routines.

Step 4: Identify Your Kryptonite and Your Superpowers

We all have things that derail our best intentions and resources that help us succeed.

Common Blockers

• Time: “I’m too busy” (the national anthem of wellness avoiders)
• Energy: “I’m too tired” (often true, but sometimes an excuse)
• Money: “I can’t afford healthy food/gym/therapy” (legitimate for many)
• Knowledge: “I don’t know how to start” (fixable!)
• Support: “No one around me cares about this stuff” (find your people!)

Resources to Tap Into

• Free apps for meditation, workouts, or habit tracking
• Community programs and classes
• YouTube videos for everything from cooking to yoga
• Supportive friends or online communities
• Your healthcare coverage (many plans include wellness benefits you’re not using)

Step 5: Actually Track Your Progress (Without Obsessing)

The difference between people who make changes and people who just talk about making changes? Tracking.

But tracking doesn’t mean becoming obsessive. It just means having some way to see if what you’re doing is working.

Options that don’t suck:

• A simple note in your phone
• A weekly check-in with yourself
• A habit tracker app
• A conversation with a friend

Health psychologists at Stanford University found that people who monitor their progress toward goals are more likely to succeed. But they also found that excessive self-monitoring can increase anxiety. So find your balance.

The Major Areas of Wellness (and Why You Should Care)

Let’s break down the key areas to include in your plan. You don’t need to tackle all of these at once! Pick 1-2 to start with.

Physical Wellness

The obvious stuff: exercise, nutrition, sleep, preventive care.

Why it matters: Your body is the vehicle carrying you through life. If it breaks down, nothing else works well either.

Simple ways to improve:

• Find movement you actually enjoy (dancing counts!)
• Eat one more vegetable than you usually would
• Go to bed 15 minutes earlier
• Schedule that checkup you’ve been avoiding

Mental Wellness

Your thoughts, stress levels, and cognitive function.

Why it matters: Your mind filters how you experience literally everything in your life.

Simple ways to improve:

• Try a 5-minute meditation app
• Take actual breaks during your workday
• Limit news and social media consumption
• Learn something new that interests you

Emotional Wellness

How you process feelings and handle life’s ups and downs.

Why it matters: Emotions drive more of our decisions than we realize.

Simple ways to improve:

• Name your feelings when they show up
• Find healthy outlets for stress and frustration
• Practice gratitude (yes, it’s cliché because it works)
• Consider therapy (it’s not just for crises!)

According to the American Psychological Association, emotional regulation skills are strongly linked to overall life satisfaction and resilience.

Social Wellness

Your relationships and sense of connection.

Why it matters: Humans are wired for connection, and loneliness is literally bad for your health.

Simple ways to improve:

• Reach out to one person each week
• Join a group based on your interests
• Be more present with the people you care about
• Set boundaries with people who drain you

Final Thoughts: Keep It Real

The best wellness plan is one that evolves with you. Life changes, your needs change, and your plan should change too.

A few parting reminders:

• Perfection is a myth. Aim for “better,” not “perfect.”
• Small changes add up. Most people overestimate what they can do in a day and underestimate what they can achieve in a year.
• Self-compassion beats self-criticism every time. When you mess up, treat yourself like you’d treat a good friend.
• Your wellness journey is yours alone. What works for someone else might not work for you, and that’s fine.

Remember, wellness isn’t about becoming some idealized version of yourself. It’s about feeling better in the life you actually have.

So start small. Be consistent. Adjust as needed. And don’t forget to enjoy the process.

After all, what’s the point of being well if you’re not also having a good time?