Life as Medicine: Three-Week Wellness Plan

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Week One: Jumpstart Joy

Daily Boosts (Do this every day):

  1. Move a Little — Sweat Once Daily (even just 2 minutes counts!).
  2. Pick One Wellness Win (Choose one daily from the 3 below)):some text
    • Power down all screens by 9 p.m.
    • Soak up some sunlight or go outside.
    • Chip away at one habit you want to change (see tips page for ideas!).

Weekly Wildcards (Each day has an activity to do):

  • Day 1: Vision Board Moment — Imagine and jot down what you want out of this journey, or even just this day
  • Day 2: Gratitude Glimpse — Spend 2 minutes noting something you’re grateful for.
  • Day 3: Positivity Pop — Write: “I am…, I will…, I get to…”
  • Day 4: Mind Movie — Visualize who you want to be today.
  • Day 5: Mood Check — Spot your feelings with a “Wheel of Emotions.”
  • Day 6: Tiny Act of Kindness — Do something kind, no matter how small.
  • Day 7: Week’s Best Moment — Reflect on one highlight, and think about next week.
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Week Two: Build the Spark

Daily Boosts (Do this every day):

  1. Move a Little More — Increase your SOD goal by 10%.
  2. Pick Two Wellness Wins Daily (Choose 2 daily from 3 below):some text
    • Screens off by 9 p.m.
    • Fresh air and sunlight time.
    • Work on breaking a habit.

Weekly Wildcards:

  • Day 1: What Matters Most — Write down three things that mean the most to you.
  • Day 2: Gratitude Glimpse — Note something you’re grateful for.
  • Day 3: Positivity Pop — Repeat: “I am…, I will…, I get to…”
  • Day 4: Mind Movie — Picture the version of you that you want to see.
  • Day 5: Mood Check — Use the “Wheel of Emotions” to find today’s feelings.
  • Day 6: Thankfulness Spark — Thank someone genuinely for something.
  • Day 7: Week’s Best Moment — Highlight a favorite memory and jot down a goal.
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Week Three: Glow and Grow

Daily Boosts:

  1. Move a Little More — Another 10% boost to your SOD.
  2. Pick Two Wellness Wins Daily:some text
    • Screens off by 9 p.m.
    • Outdoor sunlight time.
    • Work on breaking one habit.

Weekly Wildcards:

  • Day 1: Values Check-In — Remind yourself what’s most important to you.
  • Day 2: Gratitude Glimpse — A quick note of thanks.
  • Day 3: Positivity Pop — “I am…, I will…, I get to…”
  • Day 4: Mind Movie — Visualize who you want to be.
  • Day 5: Mood Check — Find your feelings on the “Wheel of Emotions.”
  • Day 6: Mini Meditation — Try a 5-minute meditation (apps or YouTube can help).
  • Day 7: Reflect and Reset — Capture one highlight from the week and a plan for next week.

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Bonus Tips:

  • Treat each day as a mini adventure in well-being.
  • If you miss a day, enjoy the journey and keep moving forward—no guilt needed.
  • Small, joyful steps are the way to lasting change.

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