5 Tips To Integrate Wellbeing Daily

It’s hard keeping your wellbeing on track. Life throws you in so many different directions.

Lately, I have gotten out of my routine lately as I am trying to move. Waking up every day with things out of place, your home not feeling like a home, and more unknown on what your schedule is going to be for the next several days can be frustrating.

When I asked my audience “What do you need help with?”, I had questions come to me around “How do I adjust getting back into the groove this fall?” and “Do you have any tips to get yourself back on track?”.

As I have been transitioning myself, I have been doing everything I can to make sure I have my foundation in place – my wellbeing strategy – so that my mindset stays in the right place.

Knowing that it may help you as well, I thought I would share with you five tips to help you do the same.

Prioritize wellbeing

For me, living with a disability, my wellbeing is non-negotiable.


Though this may not be possible for all of us, I have learned that it’s best if you can prioritize wellbeing early in the day. If you are too tired at the end of the day, you still got it in.

Whether it’s running, reading, writing, a hot tea or coffee, these all make a difference in your wellbeing.

If you need to focus on self-care in the evening, that might mean taking a bath, light some candles, or simply call a friend.

The goal here is that you prioritize wellbeing so that it becomes a part of your daily routine.

Prioritize wellbeing so it becomes a part of your daily routine. Share on X

Do little things

When you prioritize wellbeing, it doesn’t mean that it has to be a lengthy process. You don’t need to book a full hour long massage at the spa and take the full day off work. It can be done in bite sized chunks.

When I did the #75Hard challenge, one of the best parts of the challenge was to read 10 pages a day. That helped feed my mind.

It also included drinking a gallon of water a day. That helped me feel better since when we are dehydrated our joints hurt more, we get fatigued, headaches come on.

My sport psychologist, Natascha Wesch, challenges us to ask ourselves the question, “What .1 can you focus on today?”.

Those .1’s are the little things that add up to support your wellbeing.

Focus on the little things.

Integrate wellbeing at work

When the pandemic first happened, there were several ideas being thrown out to incorporate wellbeing, but we may have forgot them.

There is still a ton of value in taking walking meetings, and you can still sit outside in the sun when you are listening in on a Zoom meeting.

Personally, I like to make sure I am still using my standing desk (remember that thing that you never raise up anymore?), and I open a window to get some fresh air on a sunny day and call someone to check in for connection throughout the day.

If you need more assistance than sunshine and exercise, ask your employer for options that allow you to consume wellbeing lessons in bite sized chunks within a portal like Microsoft Teams.

Life Works recently announced an recent integration that allows employees to make wellbeing a part of their daily activities by

How can you integrate wellbeing at work today?

Ask your employer for options that allow you to consume wellbeing lessons in bite sized chunks within a portal like Microsoft Teams. Share on X

Talk about it

One of the lessons I learned about speaking up about mental health is that when you speak up, it empowers others to do the same.

The same principle can apply for practicing wellbeing.

When we hear about a friend or colleague doing something, it inspires us to give it a try as well.

For example, I connect regularly with my fellow Olympian, Sarah Wells, for weekly or bi-weekly phone calls. Often, Sarah is checking in with me before hand to ask if we need to be at our computers for the call and ask, “Can I go for a run?”.

(ps. Sarah is a silver medalist in the 400m hurdles. She needs to run like we need oxygen. Lol)

Lately, we haven’t needed to be at the computer much, and so not only is it a “yes”, but it inspires me to get outside as well. It happens all the time!

Is there someone you can connect with and chat about your wellbeing today?

Reach out for support.

This past year has created an influx of support for mental health and wellbeing.

Examples include how athletes have again catapulted the mental health conversation to the forefront.

Recently, I noticed that Sobeys launched a public online portal to provide resources.

Most large companies have some form of Employee Assistance Programs or Family Assistance Programs with companies like Life Works to provide these services.

Consider requesting your employer host a workshop on Boundaries and Burnout or How to Reduce Stress and Fight Back Against Anxiety.

One of the biggest challenges is practicing the 3A’s: Admit, Ask, Accept:

  • Admit that you are struggling, and that’s ok!
  • Ask for help because no one knows you are struggling unless you say something.
  • Accept the help, once it’s in front of you.

Who can you reach out to for support today?

In Conclusion

Integrating wellbeing into your day every single day isn’t always practical, but it is possible.

The key is that we continue to find the little ways to help us recharge our batteries and make sure we don’t let things go too far before we realize that we have been neglecting ourselves for too long.

As you seek to integrate wellbeing into your workday, keep focusing on the small things that make a big difference, and that is how you can become a hero in your own movie.

Enjoyed this article? Here are three more to help you develop a resilient mindset:

How To Say “No” And Maintain Your Boundaries

How To Recover From Burnout (One Year Into The Pandemic)

How To Turn Off Work (And Disconnect Completely)

Whenever you are ready here are the 3 best ways I can help you:

  1. Get a FREE copy of my autobiography (click here)
  2. Looking for a speaker for your next event? (Contact Kevin)
  3. Learn more about The Resilience Toolbox Workshop (click here)

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