Wellness Checklist Use this wellness checklist to help become and stay healthy.

Take it slow – gradually

Daily wellness checklist Other wellness tips

Did you... Mon Tue Wed Thu Fri Sat Sun 1. Gain knowledge by researching nutrition
and supplements.
Eat breakfast ☐ ☐ ☐ ☐ ☐ ☐ ☐

Eat fresh, plant-based, and whole grain foods ☐ ☐ ☐ ☐ ☐ ☐ ☐

☐ ☐ ☐ ☐ ☐ ☐ ☐ 2. Record your emotions and feelings before
Eat one green food
going to sleep each night in a journal.
Eat organic, free-range chicken, fish, and game ☐ ☐ ☐ ☐ ☐ ☐ ☐

Eat organic eggs and diary ☐ ☐ ☐ ☐ ☐ ☐ ☐

3. If something hurts chronically, or if
Avoid sugary, processed, and refined foods ☐ ☐ ☐ ☐ ☐ ☐ ☐ something feels out of whack, listen to your
Eat good fats: avocados, nuts, seeds, olives, coconut ☐ ☐ ☐ ☐ ☐ ☐ ☐ body. Don't push it.

Cook with organic, virgin coconut oil, or olive oil ☐ ☐ ☐ ☐ ☐ ☐ ☐

Avoid deep-frying, stir-frying, and sautéing ☐ ☐ ☐ ☐ ☐ ☐ ☐ 4. Research pressure point therapy, massage
and other forms of energy medicine that
Drink plain coffee or tea ☐ ☐ ☐ ☐ ☐ ☐ ☐
you can practice on yourself, your partner,
Drink 7–8 glasses of water per day ☐ ☐ ☐ ☐ ☐ ☐ ☐ or your children.
Avoid skipping meals ☐ ☐ ☐ ☐ ☐ ☐ ☐

Avoid alcohol ☐ ☐ ☐ ☐ ☐ ☐ ☐ 5. Research and take up daily stress-busting

Get at least 6–8 hours of sleep ☐ ☐ ☐ ☐ ☐ ☐ ☐ practices such as meditation, mindfulness,
and affirmations.
Get 20–30 minutes of moderate exercise ☐ ☐ ☐ ☐ ☐ ☐ ☐

Avoid continuously sitting for more than 55 minutes ☐ ☐ ☐ ☐ ☐ ☐ ☐

6. If you’re emotionally in trouble or feel lost
Stretch for a minimum of 5 minutes ☐ ☐ ☐ ☐ ☐ ☐ ☐
or helpless, seek help from a professional or
Take the stairs instead of the elevator ☐ ☐ ☐ ☐ ☐ ☐ ☐ a loved one.
Spend time outdoors ☐ ☐ ☐ ☐ ☐ ☐ ☐