30 Days of Wellness & Free Tracker

Hi friend! Welcome to a fresh new week! I’m really excited to kick off 30 Days of Wellness with you today. I’m including ideas for how to incorporate pockets of wellness into your day as well as a habit tracker to track your progress.

Based on your feedback on my Things Are Changing post, I know you’re with me when it comes to wanting to live an intentional life. A slower life. One with more mindfulness, healthful living, and attention on people with less business/consuming/stress.

But how do we do that?

It’s not a one and done process. And the steps along the way can be one forward, a few back.

We’ve talked about how decluttering can be a good first step, and here, I want to offer more suggestions of things we can stop doing and start doing to help us slow down and savor life.

We have less than a month until school gets out, and I want to head into summer in a good place with my body, mind and soul. The end of the year has lots of moving parts and it’s easy to at your absolute limit by the time the summer bell rings.

My son and I have a trip planned for the end of May and I want to savor that time with him, instead of being exhausted and not able to enjoy it.

Our 30 days of wellness will be a challenge in that it can be difficult to start new habits and stop old ones. Ultimately, I hope we can make slow progress over the next 30 days, and then, continue beyond the next month.

I don’t want this challenge to be something that feels like another item on to-do list.

Instead, think of it instead as a way to slowly welcome small changes that feed your soul and fill you up in a meaningful way. It shouldn’t be a nagging pressure to perform. More of a way to CARE for yourself and your well being.

As I was considering the things that would be helpful for my body, mind and soul my mind immediately went to old patterns of thinking with absolutes like “no ice cream for 30 days . . . track my macros” but that isn’t sitting well with my soul. That’s not what this is about.

We’re trying to decrease stress, not increase it.

30 Days of Wellness Ideas

I’ve come up with several ways you can start slowing down, be more mindful and take care of yourself. You can pick as many or few that you want to focus on for the next 30 days.

As you read through the list, what resonates with you? What item, if you implemented it today, would have the most beneficial impact on your life? Listen to your intuition and take note.

Less To Do: Eliminate something from your to-do list, delegate the task, or ask for help.

Sleep: Establish a consistent sleep schedule and prioritize getting 7-9 hours of quality sleep each night.

Morning Meditation: Start each day with a short meditation to center your mind and set a positive tone for the day.

Sit in Silence: Simply sit and observe the world around you for 10 minutes.

Hydrate: Aim to drink at least 8 glasses of water each day to stay hydrated and energized.

Healthy Meal Planning: Plan out your meals for the week ahead, focusing on nutritious, balanced options.

Family Dinner: Eat dinner as a family at the table without screens.

Eat Veggies: Eat at least one cup of fresh vegetables everyday.

Daily Stretching: Dedicate 10-15 minutes each morning or evening to stretching to improve flexibility and reduce muscle tension.

Journal: Take time each day to write a couple page of thoughts.

Digital Detox: Spend at least an hour each day away from screens.

Screen Time Reduction: Set limits on your screen time each day, including smartphones, computers, and television.

Reduce Spending: If you’re shopping online, put things in your cart and wait 24 hours before checking out.

Evening Walk: Take a walk after dinner to unwind, improve digestion, and get some fresh air.

Mindful Eating: Practice mindful eating by savoring each bite, chewing slowly, and paying attention to hunger and fullness cues.

Daily Affirmations: Start and end each day with a positive affirmation to boost your self-esteem and confidence.

Declutter: Dedicate 15 minutes to decluttering a specific area of your home or workspace.

Improve Fitness: Commit to at least 30 minutes of physical activity, whatever you enjoy doing.

Evening Relaxation Routine: Establish a calming bedtime routine, such as reading a book, taking a warm bath, or practicing relaxation techniques.

Healthy Snack Swap: Replace unhealthy snacks with nutritious alternatives like fruits, nuts, or yogurt.

Random Acts of Kindness: Perform one random act of kindness each day, whether it’s complimenting a stranger or reaching out to a friend.

Nature Time: Spend time outdoors, whether it’s going for a hike, gardening, or simply sitting outside.

Breathing Exercises: Practice deep breathing exercises throughout the day to reduce stress and increase relaxation.

Creative Expression: Engage in a creative activity, such as painting, writing, coloring, or playing a musical instrument.

Social Connection: Reach out to a friend or family through a phone call, video chat, or in-person visit.

Mindfulness Walk: Take a mindful walk, paying attention to your surroundings and focusing on the present moment.

Positive Self-Talk: Practice positive self-talk throughout the day, replacing negative thoughts with affirmations and encouragement.

My 30 Days of Wellness

During my morning routine, I already journal, sit in silence for 10 minutes a day, and read 10 pages a day. I’d like to add more of that sitting in silence, it’s so beneficial for me.

As I read through that list, the ones that stuck out to me are: 1) breathing exercises 2) stretching, 3) reducing screen time, and 4) family dinner.

Breathing exercises – I will start doing ‘box breathing’ before, during or after my 10 minutes of sitting in silence. It’s quite simple and said to help calm your nervous system and promote relaxation.

  1. Inhale slowly and deeply through your nose while counting to four.
  2. Hold your breath for the same count of four.
  3. Exhale slowly and completely through your mouth, also counting to four.
  4. Hold your breath again for the count of four.
  5. Repeat this cycle for several minutes, ideally about 3-5 minutes, or longer if you feel the need.

Stretch – I exercise consistently, but rarely stretch and I’m always so tight – especially in my hamstrings and shoulders. I will add 10 minutes of stretching after my workouts and in the evenings while watching tv.

Reducing Screen Time – That can be vague, so I plan to put my phone away and not have the tv on during the late afternoon until after dinner. I want to work up to a screen free 24 hours. I’m thinking something like noon on Saturday to noon on Sunday. We often feel like there aren’t enough hours in the day, but when you get off your phone, time seems to open up. Think about how we feel when the electricity goes out. Minutes feel like hours.

Family Dinner – With sports many days, we’ve gotten away from family dinner at the table and that’s very important to me. My son’s track and baseball just ended, so we’ll have more evening time. I’ll be happy to have dinner at the table 3-4 nights a week. Sometimes my kids are with their dad so 4 nights a week is a higher percentage than it seems. And let me tell you, this family dinner will be met with resistance from my teen since we’ve gotten out of the habit. I’ll have to stick to my guns because he’s sure to push back.

Wellness Tracker (Free Printable)

I’m including a free printable habit tracker for you to chart your progress. As you complete each item, mark it on the tracker.

Click HERE to print the tracker.

I highly recommend you print and use the tracker. It’s been proven that when you have a visual representation of your progress, you’re more likely to stick to your goals because you don’t want to break the streak.

I’ve found that’s definitely true for me.

Once you print the tracker, you can write in the wellness items you want to incorporate. What will you be writing in? Just ONE thing is a win! I can’t wait to hear. I’ll be checking in with you each Monday to share how I’m doing too.

Are you with me?

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Meet Megan

Hi! I’m Megan, mom to a thoughtful teenager and spunky young girl. We call Houston home and recently moved into our dream home. I traded my lawyer hat to become a full-time blogger in 2010. I love sharing my passion for affordable fashion, home decor, organization, & fitness to help inspire you to take care of you!


  1. Yay I’m so excited for this! Thanks for the printable. So many of the things on your list resonate with me, and my type 1 personality wants to do them ALL. But I’m going to slow down a pick a few. I’ve already committed to staying off social media for May and journaling daily, so that’s a great start.

      1. Megan, I did no social media for Lent in 2023 and it really opened up my creativity. Now, I try to take all of Sunday off. I think taking off the month of May will help open up time for working out and other wellness habits to be built.

    1. Same Lisa! Glad I’m not the only Type A personality that treats relaxing like a to do list! Thanks for all the ideas, Megan! Great suggestions, and many I wouldn’t have thought of.

      1. Haha yes I meant Type A AND Enneagram One – I guess I mashed them up! I agree, lots of great wellness suggestions on Megan’s list that I hadn’t thought of.

        1. No worries, we all knew what you meant. Idk if I could do a whole month but I really like your idea of taking a break from social media on Sundays. I may try that one. I have also found that putting time limits on certain apps has helped me a lot! But I really like the idea of a distraction free Sunday!

  2. I’ve been excited for this, Megan! I really thought the context was going to be a little more geared towards fitness. That’s my first priority for wellness in my life. It’s so helpful to have a reminder that wellness is multifaceted. I am even more excited to engage in this challenge. I’ve been slowly implementing some of these habits for the last few years, so this has been a great way to do a “check-in” on what is working and what I should update, change, or leave behind.

  3. Megan………you are SOOOOO inspirational.. You make us all feel that YEEEEES ” I CAN DO THIS “. You have struck a chord and you are SOOOOO inspirational……Thank you for taking us all under your wing. Forever grateful .Here is to new beginnings……Blessings……dolores

  4. This is wonderful and much appreciated. Love your content and inspiration. Thank you and have a blessed day.

    1. Hi Amanda! I’ve shared some of these on my blog- you can find them under the fitness tab, then go to food and recipes:)

  5. I’m so glad to read through your list of ideas!

    I was already looking forward to a wellness reset at the start of May, but wasn’t sure what that really meant to me. Your list helped me consider new options.
    And I’ve printed out the tracker too – very helpful !

    Thanks for sharing content like this. I always find it really helpful and inspiring.

  6. Thanks for this Megan! I actually delayed reading this post because I thought it would be too hard, too much.. I don’t know but I was a little scared but I’m glad I did. I have done many of these over the years but right now everything is a bit scattered in my brain and not so intentional so i just need to corral my thoughts and have an actual plan.

  7. Instead of of doing a family dinner at the table together since that doesn’t suit your son with his eating times, I wonder if maybe doing a family games night a couple of nights a week (cards, board games, basketball, etc) a bit later on might work better. I always found with our family when we’re playing and having fun we naturally talk a lot in a relaxed setting…so you would still get the family time, but without the pressure of making him eat when it suits you and Jordan?

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