Hey beautiful,
Let’s kick this off with a little honesty: there was a time when I didn’t feel healthy, happy, or even worthy of wellness. I’ve had seasons of emotional eating, late-night binges, calling myself names I would never say to another soul, and spiraling into overwhelm trying to find the perfect solution to just feel better.
If you’re nodding your head right now or even just whispering “yep,” then I want you to know—you’re not alone.
Wellness isn’t about perfection. It’s not just about losing weight, counting carbs, or finding the “best diet.” It’s about feeling good in your skin, your heart, and your soul. That’s what these 7 Keys to Wellness are here to do: help you realign, reboot, and reconnect with your whole self.
So let’s walk through each of these together, shall we?
1. Gratitude: Start Your Day Grounded in Thankfulness
Every single morning, before the chaos begins, take just a moment to find one thing—just one—that you’re grateful for. It could be your coffee, a sunrise, a baby’s giggle, or the fact that you’re still here and trying again. That matters.
Grab a little notebook (or one of my printable journals!) and keep it on your nightstand. Before you check your phone, right as you roll out of bed, write it down.
This isn’t about ignoring the hard stuff. It’s about anchoring yourself in truth and goodness, even when things are messy. Gratitude shifts your energy and sets the tone for a calmer, more present day.
Tip: Try setting a phone reminder at bedtime with the message: “What was the best part of your day?” You’ll start looking for those moments, and that mindset can truly change your life.
2. Connection: Love Others Without Expectation
Here’s the real deal: we’re wired for connection. And sometimes, the act of loving someone else lifts you more than it lifts them.
Each day, I challenge you to reach out to just one person. Send a voice memo, a silly GIF, a handwritten card, or a text that says, “You popped into my mind, and I hope you’re having a beautiful day.”
Don’t do it expecting anything in return. Just love them. Choose someone new each day—or that person who lingers on your heart unexpectedly. That small act can be the very thing they needed in that moment—and it fills your heart too.
3. Movement: Honor Your Body with Gentle Exercise
You don’t need a gym membership, six-pack abs, or a FitBit screaming at you to move more. You need movement that feels doable and joyful.
Start with what feels good: walk to the mailbox, dance while doing dishes, or stretch in your living room. Then build from there. Some of my favorites?
- T-Tapp Basic Workout Plus (a quick, 15-minute full-body routine)
- RevWellTV (faith-filled fitness that feels like fun)
- Nature walks with my kids or quiet morning stretching with worship music playing
Reminder: Movement isn’t punishment. It’s a celebration of the body you live in—today, just as it is.
4. Nourishment: Feed Your Body With Love (Not Guilt)
Let’s talk food. I’ve had a lifelong battle with emotional eating, binge eating, and labeling foods as “good” or “bad.” You too? Then let’s shift the script.
Instead of focusing on what you can’t have, focus on adding in more of what your body loves. Fresh fruit. Nourishing veggies. Clean water. Homemade meals.
And yes, you can eat the cake. Just not every day.
The key is intentionality. If you’re choosing a treat, choose it fully. Enjoy it. Then move on without guilt or shame. This balance has saved my sanity and my health.
5. Joyful Input: Feed Your Mind with Life-Giving Words
Your brain needs food too—soul food.
Whether you’re folding laundry, driving to appointments, or cleaning up the kitchen (again), pop on a podcast or audiobook that feeds you mentally.
Some of my faves:
- The Next Right Thing by Emily P. Freeman
- The Lazy Genius by Kendra Adachi
- Meditations on Insight Timer or Spotify
Music is also a powerful tool. Create playlists that shift your mood, calm your chaos, or lift you when you’re feeling low. I’ve even had dance parties over FaceTime with my friends!
6. Self-Care: You’re Worth the Time
Somewhere along the line, we were taught that taking time for ourselves was selfish. I’m here to tell you the truth: it’s sacred.
Whether it’s 15 minutes of journaling, a hot bath with essential oils, reading a good book, or just sitting in silence with a cup of tea—build that time in.
You’ll notice something amazing happens when you consistently care for yourself: you become less reactive, more loving, and far more grounded. You show up better for others because you’re not running on empty.
7. Reflection: Brain Dump Your Way to Better Rest
This one might surprise you, but it’s powerful. Every night, do a quick “brain dump.” Grab a journal or piece of paper, and write down everything in your head—tasks, worries, random ideas, feelings, to-do’s.
Don’t filter. Don’t organize. Just get it out.
When your mind isn’t holding onto it all night, your body can finally rest. This simple practice has changed how I sleep and how I feel waking up. It’s a mental decluttering that makes space for peace.
Why These 7 Keys Matter (and How to Start Today)
Wellness doesn’t have to be complicated. It doesn’t need to include deprivation, shame, or hustle. It’s daily choices. Tiny pivots. Realignment with what matters.
So let’s start here:
Your first step? Pick just ONE of the 7 keys above and focus on it for a week. Then add in another. Little by little, you’ll start to feel more like you again. More alive. More grounded. More free.
Let’s Do This Together
Wellness isn’t meant to be a lonely road. So hop over to my Facebook page and come say hey! Share your wins, ask your questions, and let’s cheer each other on.
Remember, however long it’s taken to get to where you are, healing and change are always possible.
Let’s walk it out—together.
With love & gratitude,
Jamie
Labor of Love for Birth & Beyond
