TOPIC 2 IN THIS SERIES: Having a clear plan makes all the difference in turning intentions into actions that lead to sustainable change. Lucky for us, there are numerous goal setting frameworks and alternative approaches for different needs. With WOOP (Wish, Outcome, Obstacle, Plan) we create goals that explore both what we desire with what stands in our way.

TOPIC 1 IN THIS SERIES: In the pursuit of wellness and wellbeing, a strategic approach can significantly enhance the journey. Intentions are more likely to become actions when focused and deliberate. Over the next few months, we will be exploring different frameworks to find what works individually. We start with crafting meaningful SMART goals.

With so much to love about summer, it can be hard to acknowledge that this season also brings a certain amount of upheaval. It is easy to become overcommitted in our excitement about the summer, and it is not uncommon to experience stress over planning and travel, increased expenses, as well as disrupted sleep. To stay on top of the upheaval that summer may bring, a proactive approach with practical strategies is key for staying on track.

These days, there is no shortage of advice on health and wellness. At times like these, when information is flying fast and furious, it is crucial to know how to cut through the noise. Even more, we want to have confidence in sifting through all the ideas to identify which practices align with our needs and the vision of wellness most true to our authentic path.

It has been a long, slow transition from winter to spring this year. Overcast days and frequent storms are leaving the longed-for bright and sunshiny days still a little out of reach. Yes, there are signs of the winter thaw yielding to the hardiest of budding plants. However, many are still experiencing fluctuating and unpredictable weather, and it is challenging to wait for the anticipated warmth and full vibrancy of spring.

In the hustle and bustle of daily life, it is easy to get caught up in routines and responsibilities, meetings and activities, household chores and social obligations. Days are typically filled with a blur of tasks to be completed and deadlines to be met with schedules often packed to the absolute max. In fact, it is not uncommon that we find ourselves just trying to navigate the whirlwind of day-to-day by surviving from moment to moment. Our lives are filled with doing everything necessary to keep all the balls in the air.

As the world awakens from its wintry slumber, it is with the springtime transition that we, too, can begin our own journey of self-renewal. I like to envision it as a form of spring cleaning for our wellness, a partner strategy to spring cleaning our homes. In spring cleaning for wellness, we declutter our current practices to refresh space for the growth of the wellness we envision and desire.

February is notorious for thoughts of stuck-ness or feeling uninspired. And while it’s true that some of us are thriving with newfound wellness and wellbeing, others are struggling to drum up the same level of energy and motivation felt only a few weeks ago. A favorite strategy for maintaining focus and motivation in the month is to reframe wellness goals as heartfelt experiments.

I love the start of a new year. Like with so many things when they are new, there is excitement and energy in welcoming the new year and all the opportunities it may hold. There is a lightness and brightness that comes from envisioning what can be – it feels like an annual turning point for unlocking the possibilities that lie ahead. I also love that the new year offers the opportunity to focus in on our wellness and wellbeing. The perfect strategy for getting us started on this wellness path in the new year begins with clarifying purpose, priorities, and a plan.

An intriguing part of our human experience, joy is an awfully big emotion packed into a tiny package. For many of us, it tends to be one of those elusive emotions felt only with success or good fortune. However, in exploring definitions of joy, its true character is more internal than external. It occurs in even the simplest of everyday moments and can be felt when we are open to the world, connected with ourselves, or embracing moments as they unfold.

Over the past few months, I’ve noticed the speed of daily life seems to be increasing to a frantic pace. This frantic-ness is never more noticeable than during the final months of the year. It is exactly this frantic-ness that creates the need for our wellness practices more than ever, specifically those that draw us mindfully into the present and facilitate our ability to thrive during the final days of the year. The practice of gratitude is one component of a wellness toolkit that can facilitate a slowing-down.

Life is peppered with ups and downs. We have days of great success as well as those when challenges feel difficult to overcome. Influencing us through it all is the resilience we all possess in some capacity – playing a significant role in our ability to adjust to life changes and events. Though resilience, like wellness, will look different for each of us, there are strategies we can all use to build even greater resilience.

The shift from summer to fall is such a dynamic time. Settling into September, many of us face changes in routines from summer days just past. Unlike navigating a season change, building wellness desired and envisioned requires more than just transitions. While developing “what was” to “what can be” through intentional transition is a first step, to shape our unique wellness also means addressing our own transformation.

Daily life is filled with weighing options and making decisions – it is one of the most common things we do! Intertwined with nearly every action of a day, we continually intake information, sort it into something that makes sense, and then choose (or sometimes not choose) the next step forward. And while not always difficult or complex, just the act of sifting through choices can be a taxing process that challenges us daily. This is true with wellness, too.

On an ordinary day, we accomplish hundreds if not thousands of tasks. Many are automated and habitual – we barely think about brushing our teeth or putting on clean clothes. Others, however, require focused attention, such as the endless debate about what to have for dinner. One such task that often goes unnoticed is the pencil-to-paper act of writing.

It is often believed that through making lifestyle choices paired with setting and achieving goals, we build wellness envisioned and actively construct the life we desire. However, key components frequently underestimated for their impact on wellness are emotions and feelings.

While springing forward brings light to the evening, there are drawbacks to our bodies with shifting the time. A powerful way to address the fluctuations and challenges of the spring is with an emphasis on wellness through sleep. Though an area that is frequently overlooked and undervalued, sleep is an essential ingredient to creating balanced wellness.

Just like negotiating the winter/spring transition, we can envision the spring ahead but must also navigate the uncertainties of the present. It can be a bumpy process. What is certain, though, is that change is perhaps the most constant process we will ever experience. From enduring seasonal change to managing daily challenges, there will always be changes to navigate and overcome.

Our hearts are amazing. As one of the most essential organs, our hearts are engines for life. Pumping oxygenated blood and feeding vital nutrients into our bodies – the work of the heart is massive and mighty. It is with beating hearts that we can move and laugh; we can work, learn, and play.

Another amazing function of our heart is as our emotional core – the space from which we live our lives.

With the transition to the new year, I would like to offer the idea of envisioning as a powerful way to harness the electric energy currently in the air. Envisioning is a process through which we can accomplish more than just thinking about what we want to happen...