75 Wellness Tips for a Better 2024

When you think of health, you probably also think about discipline. You probably picture early morning workouts, hours at the gym, green juices and bland meals. And it’s true – health and discipline do go hand-in-hand.

That’s why it’s so important to differentiate health and wellness. Because while you often hear the two terms together, they’re not the same.  

Wellness includes health, but it’s also so much more. When you think wellness, think breaks, balance and rest. Wellness reaches past treadmills and smoothies to bring health and balance to every aspect of your life – mental, social and even financial.

Just because wellness is all-encompassing, that doesn’t mean it has to be overwhelming. Wellness is a process built from small, daily habits. Each of these habits adds up to create measurable improvements in your life. 

Wellness isn’t about committing to overhauling your life in one fell swoop. It’s about making small but meaningful changes day after day.

What Are the Best Wellness Tips for 2024?

“Wellness” isn’t just a trendy buzzword – there’s an entire body of research backing these tips and proving that each of these habits can lead to measurable improvements in each of the areas of your life.

As valuable as these health and wellness tips are, remember: you don’t have to do everything all at once to start reaping the benefits. It’s the small changes that are the most sustainable.

1. Fuel yourself with nutrient-dense foods

While food is far more than just “fuel”, what you put in your body does have a direct impact on your physical and mental performance. Make sure you’re stocking your daily diet with fruits and vegetables, healthy fats and lean protein to ensure you’re getting the fiber, vitamins, minerals and nutrients your body needs. 

2. Learn how to cook

It’s no secret that food made at home is typically healthier than restaurant food. Cooking not really your thing? Meal kit subscription plan Hello Fresh provides pre-portioned ingredients and step-by-step instructions. It doesn’t get much easier than that.

3. Eat out less

Restaurant foods tend to be loaded with unhealthy fats, sugar and sodium. Eating out is fine in moderation, but you’ll feel better – and save money – as you become less and less dependent on takeout and fast food.

4. Limit processed foods and choose whole foods instead

Processed foods have been altered to the point where they contain little to no nutritional value. Hit the produce section of your local grocery store – you’ll find that fresh fruit and veggies are more delicious and just as convenient and portable as processed foods.

5. Eat more plants

The best way to incorporate more plants in your diet is to have them literally growing in your home – and thanks to microgreens kits like this one, no garden is required.

6. Avoid mindless eating

As tempting as it is to sit down with dinner and turn on Netflix, you won’t savor your food and you’ll miss your body’s satiety cues – both of which will cause you to overeat. Enjoy your food without distraction; notice the flavors and textures and listen carefully to when your body tells you you’re done.

7. Say no to fad diets

All fad diets temporarily work for one reason: unsustainable restriction. After you stop – because they’re impossible to keep up forever – you will inevitably gain the weight back. Save yourself the hassle and don’t start a diet just because it’s trendy.

8. Carry healthy snacks with you

Simply eating less to lose or maintain weight doesn’t work. Your body’s hunger cues are powerful for a reason: your body needs adequate. When those hunger cues hit, having healthy snacks with you will keep you from hitting the vending machine or pulling into a drive-through.

9. Eat plenty of protein

Protein not only contains the crucial amino acids your body needs to function – it also helps keeps you fuller longer. Protein powder is a convenient way to turn smoothies, snacks and even desserts into protein-packed punches that keep you full and fueled throughout the day.

10. Meal plan before each week starts

Sit down for 15 to 30 minutes at the start of every week and make a list of meals and snacks, then head to the store for ingredients. When you fail to plan, you plan to fail. However, if this doesn’t work for your schedule, sign up for Hello Fresh and select the meals you want that week with a few simple clicks – they’ll take care of the rest.

11. Hydrate

Sometimes, the key to feeling better is just a glass of water. It’s hard to overstate the importance of hydration. It keeps your body functioning properly while improving everything from brain function to sleep to your mood. Experts recommend drinking half your body weight in ounces of water every day. Carrying a large (and stylish) water bottle with you is an easy way to incentivize yourself to drink more water.

12. Limit alcohol consumption

Alcohol is technically a toxin and it takes a toll on the human body. To help you drink in moderation or to help you cut out alcohol completely, check out the growing number of brands creating delicious nonalcoholic beer, wine and mocktail mixes.

13. Drink green tea

Green tea is high in antioxidants, lower in caffeine than a cup of coffee and is proven to help reduce inflammation and help cardiovascular health – just to name a few of its many health benefits.

14. Or, pour yourself a cup of coffee

Coffee has gotten a bad rep – and that’s unfair. Antioxidant-rich coffee also boasts a range of health benefits including a lower risk of heart failure, diabetes Alzheimer’s and Parkinson’s disease. A coffee subscription box is a great way to try a wide variety of high-quality coffees and find your favorite.

15. Take a daily probiotic

A high-quality probiotic could be a game changer for your gut health – and anything that improves your digestion actually improves your overall health. An unhealthy gut health can contribute to autoimmune illnesses, heart disease, diabetes and even cancer.

16. Add a multivitamin

High-quality multivitamins can fill nutritional gaps in your diet. Bonus points if that multivitamin is personalized to your individual needs like this one.

17. Move every day

Many doctors have said if they could prescribe exercise in pill form, they would – that’s how beneficial it is for our physical and mental health. You can benefit from just 30 minutes of moderate exercise every day k. Start by just taking a walk.

18. Invest in workout clothes you’ll love

It’s so much easier to motivate yourself to work out when you like what you wear. There are high-quality brands for men and women where you can find activewear that you’re actually excited to wear.

19. Make movement exciting and enjoyable

Here’s the bottom line: you’re not going to prioritize regular exercise if you don’t like exercising. Thankfully,  there are so many fun ways to get moving! Take up a sport, head out into nature for regular hikes or simply put on some music and dance.

20. Reward progress with new fitness gear

Every time you meet a fitness goal, upgrade your water bottle, invest in a new yoga mat or treat yourself to a new pair of running shoes. Treating yourself will incentivize more progress and you’ll want to put your new gear to good use.

21. Wear a fitness tracker

Fitness trackers are a great way to monitor your movement and level up your fitness goals through transparency and accountability.

22. Give yoga a try

Yoga is proven to increase your strength and flexibility with incredible benefits for your heart, your sleep and your energy levels.

23. Buy a foam roller

Using a foam roller can help manage pain and reduce inflammation. It’s a great way to help your muscles recover from exercise – or to just help you relax.

24. Work out at home

If going to the gym is too expensive or intimidating, no worries – you don’t need a gym membership to achieve your fitness goals. Home exercise plans and high-quality gear can help you reach your exercise goals without ever leaving home.

25. Maintain good posture

Good posture does more than just convey self-confidence – it also reduces tension, headaches, and back pain and can even boost your energy levels. Habits can be hard to break, so invest in a good posture corrector to guarantee success.

26. Practice good sleep hygiene

Healthy sleep is a crucial part of our overall health, so set up a routine to wind down for bed. Turn off all electronics an hour before bedtime, take a bath or a hot shower and read or journal to ensure deep, restful sleep night after night.

27. Establish a winning morning routine

Once you’re practicing good sleep hygiene, create a morning routine that sets each day up for success. Whether you hit the gym first thing or curl up with a cup of coffee to journal, a great morning routine can change your whole day.

28. Get up earlier

Night owls everywhere will groan, but getting up earlier will reduce the stress of the morning rush and give you plenty of time for that great morning routine you’ve just created. Plus, with good sleep hygiene, you can still get the hours of sleep you need and you won’t have to compromise sleep to start your day off right.

29. Rest intentionally

Numbing out in front of the TV or endlessly doom-scrolling Instagram does not count. Intentional rest will leave you feeling energized and truly relieve stress. Ditch the screens and do something you love – read a book, go for a walk or call a loved one.

30. Practice good dental hygiene

You know that good dental hygiene prevents cavities and bad breath, but did you also know that it reduces your risk for heart disease and diabetes? Invest in a good toothbrush and floss daily – it matters more than you might realize.

31. Don’t neglect well-check visits

A study by the Kaiser Family Foundation found that 45% of adults aged 18 to 29 reported having no primary care physician. Having a primary care doctor ensures personalized care. Through medical history, lifestyle and genetics, a primary care doctor can ensure you catch health problems early when they are more easily treated. Find a doctor and schedule a check-up ASAP.

32. Establish a daily skincare routine

A good skincare routine keeps your skin healthy and looking youthful. It also helps that skincare tools like sheet masks are a luxurious way to take care of your skin that can double as self-care.

33. Wear sunscreen every day

Besides protecting your skin’s appearance, sunscreen prevents sunburn, premature aging and skin cancer. Wear it every day – even on cloudy days.

34. Try a digital detox

Research shows that taking a break from technology can improve mental health and focus while freeing up more time in your day for more meaningful activities.

35. Practice gratitude

Writing in a gratitude journal daily is proven to improve sleep, reduce anxiety and release dopamine and serotonin. You can derive all these benefits through a one-sentence gratitude journal like this one.

36. Spend time with loved ones

Data shows that spending face-to-face time with friends and family members reduces depression, anxiety and stress.

37. Start journaling

Daily journaling – even for a few minutes – is proven to improve mental health, enhance your critical thinking skills and help you accomplish your goals. If you don’t know where to start, give guided journaling a try.

38. Practice deep breathing

Deep breathing, also called diaphragmatic breathing, is a fast and effective way to reduce stress and anxiety while releasing endorphins, increasing your energy and even improving your immunity.

39. Declutter your life

“A cluttered desk is the sign of a cluttered mind”, as the saying goes. Research shows that decluttering your life improves concentration, mood and even sleep while making it easier to accomplish your goals.

40. Go out with friends

Want to boost your self-esteem, reduce your stress and increase your overall happiness? Make plans to go out with your friends. You’ll make some great memories while also improving your mental health – a win-win!

41. Meditate

Meditation is proven to reduce stress, anxiety and pain while improving sleep and increasing self-awareness. Download an app like Headspace to easily establish a daily meditation practice.

42. Get organized

Take charge of your life by investing in a daily planner. Research shows that writing your to-do’s and daily schedule in a physical planner instead of an app makes you feel more engaged with your upcoming tasks.

43. Spend less money

It goes without saying that financial problems cause stress. Take charge of your finances by monitoring where your money goes and making adjustments. The easiest way to do this is by using Mint, which links to your credit cards and bank accounts and consolidates all your earning and spending in one easy-to-track app.

44. Try forest bathing

Forest bathing, which originated in Japan as shinrin-yoku, simply refers to taking an intentional walk in the forest while breathing deeply. Studies have shown this practice is powerful enough to measurably decrease depression.

45. Give back and/or volunteer

Volunteering is a win-win – while you’re helping others in need, you’re helping yourself too. It’s proven to improve both mental and physical health by boosting self-confidence, lowering your blood pressure and decreasing depression and anxiety.

46. Practice mindfulness

Mindfulness is the practice of being aware of the present moment and observing your thoughts and feelings without judgment. It can improve your sleep, lower your blood pressure and reduce depression and anxiety. 

47. Read more

Frequent reading is linked to improved concentration, focus, general knowledge and sleep, and reduced stress. Plus, it’s fun! Not sure how to find books you’ll like? A Book of the Month subscription will ship a selection of books to your front door each month, leaving you with the fun part – reading.

48. Listen to an audiobook

Not everyone has time to sit down with a book and read. No problem. Audible enables you to listen to audiobooks wherever you are at any time. 

49. Take frequent breaks

While working nonstop may seem like the best way to accomplish more, studies show that frequent breaks actually make you more productive. Try the Pomodoro method, which is a time management technique where you work for 25-minute stretches with 5-minute breaks. 

50. Practice one act of daily self-care

By lowering your stress and increasing your energy, intentional acts of daily self-care can improve both your physical and mental health. Buy an adult coloring book, take a walk, soak in a long, hot bath or schedule a massage.

51. Get help

Therapy is a great, highly-effective way to manage stress or any mental health issues. It’s also more accessible than ever thanks to services like BetterHelp, where you can find the right therapist for you and connect with them online at your convenience.

52. Plan something you can look forward to

Whether it’s a dream vacation or a night out with friends, planning something you can look forward to is proven to provide motivation, excitement and sometimes a much-needed distraction from daily stressors.

53. Try a new hobby – or reconnect with an old one

Hobbies have been shown to provide a sense of accomplishment and happiness while reducing stress. Pick up that hobby you’ve been neglecting for years, or try a new one.

54. Try a weekly Sunday night reset

Take control of the Sunday scaries by creating a weekly ritual that prepares you to tackle the week head-on. This might include meal prepping for the week, cleaning up your living space or giving yourself an at-home spa treatment.

55. Set good boundaries

This one is easier said than done, but it will be hard to achieve any level of wellness in your life if you’re working overtime or over-committing to social obligations. The word “no” is the key to making sure you create the space in your life to invest in yourself.

56. Learn to recognize burnout

Boundaries are key to avoiding burnout, but what if you’re already suffering the symptoms? Burnout often shows up through both physical and emotional signs like fatigue, increased illness, a loss of motivation and a feeling of detachment. Learn the signs and take action immediately.

57. Take a personal day

One way to avoid or treat burnout is to take a personal day, which are typically included as a part of your job’s benefits package. You don’t need a “reason” to take a personal day. Take time to recharge, do a fun activity or spend time with a loved one.

58. Decorate with plants

Houseplants don’t just look great; they have impressive health benefits as well. Research shows indoor plants reduce stress, increase focus and productivity, and improve the quality of the air in your home. 

59. Stop multitasking

One of the best ways to decrease your productivity and increase your stress levels is to multitask. While it might feel uber-productive in the moment, studies prove that humans are terrible at multitasking and it decreases the quality of your work.

60. Try aromatherapy

Aromatherapy is more than just smelling nice smells – researchers believe that certain scents impact your limbic system, which plays a role in your emotions, as well as your hypothalamus, which releases serotonin.

61. Light a candle

One way to reap the benefits of aromatherapy is to light a candle. The candle scent and the flicker of the candle’s flame have both been proven to have a calming effect and reduce stress and anxiety.

62. Take a power nap

Power naps range from 10 to 30 minutes and allow you to take advantage of all the benefits of sleep without plunging you into deep REM sleep and making you feel groggy when you wake up. Level up by drinking a cup of coffee or caffeinated tea right before you nap – the caffeine will have started to take effect by the time you wake up.

63. Unfollow all social media accounts that don’t make you feel good

It’s no secret that social media can negatively impact mental health. Scrolling through Instagram or TikTok can give you FOMO, make you feel like your life isn’t good enough, or make you feel like you aren’t good enough. Thankfully, this is an easy fix. If an account does not uplift, encourage or inspire you – unfollow it.

64. Listen to podcasts that inspire you

Podcasts are a great way to learn new skills, expand your worldview and find inspiration – all while you’re cleaning your kitchen or browsing the grocery store. Take advantage of this extremely portable (and free!) way to do a deep dive into the topics that interest you most as you go about your day-to-day life.

65. Reject negative self-talk

Your most powerful critic is most likely you. We often listen to and accept negative thoughts without ever critically examining it. Once you step back and listen to those thoughts like an outsider, you’ll find this kind of negative self-talk is baseless. Ask yourself: would I let someone talk about my best friend this way?

66. Listen to music that uplifts you

Music has almost magical qualities – really! Not only can it reduce physical pain and blood pressure, but it can also improve your mood, memory and motivation. A Spotify premium account puts almost the entire world of music at your fingertips – without any annoying ads.

67. Finish your shower with ice-cold water

This sounds unpleasant – and, initially, it kind of is – but ending your shower with 30 seconds of cold water is proven to increase your heart rate and metabolism, boost your immunity and even decrease depression symptoms. And, thankfully, it gets easier the more you do it.

68. Keep your bedroom between 65 and 70 degrees

Keeping your bedroom on the cooler side actually helps your brain release melatonin, making you fall asleep and stay asleep.

69. Buy an air purifier

Your home should be your safe haven – down to the air you breathe. A high-quality air purifier can remove allergens, dust and even mold spores.

70. Make time just for you

Sometimes the person you most need to spend time with is you. Alone time allows you to tap into your thoughts and feelings while boosting your creativity and recharging your social “battery”.

71. Get some sunlight every day

Did you know you need between 10 to 30 minutes of sunlight exposure every day? Sunlight boosts your serotonin levels and your immune system by producing vitamin D. If you live in a part of the world where you don’t see much sun during the winter, a quality vitamin D supplement can help.

72. Try blue-light-blocking glasses

Screens emit a blue light that prevents your brain from releasing melatonin, sabotaging your chance of a good night’s sleep. Wearing blue-light-blocking glasses can help – plus, there are plenty of pretty stylish pairs available.

73. Limit your news consumption

It shouldn’t surprise anyone that excessive news consumption negatively impacts mental health and leads to stress, anxiety and poor sleep. According to experts, only checking your news sources two or three times each day – maximum – can ensure you stay in the know while limiting the negative impact on your mental health.

74. Do a “distraction audit”

What’s keeping you from reaching your productivity goals? Some distractions can actually be helpful and allow you to unplug and recharge. Other distractions derail your focus. Note which distractions help you unwind and refocus and which ones cause you to waste hours at a time without even realizing it.

75. Aim for balance over perfection

Aiming for perfection will lead to stress, anxiety and an inevitable feeling of failure – the opposite of wellness. Instead, practice the 80-20 rule: aim for reaching your goals 80% of the time and use the remaining 20% to just enjoy life guilt-free.

What Is Wellness?

Wellness is the ongoing process of improving your physical and mental health through healthy daily habits. Think of it as thriving instead of just surviving. 

Wellness isn’t just about physical health  – it affects every aspect of life, including one’s social, emotional, financial and mental wellbeing.

Why Should I Care About Wellness?

Wellness is more than just a trendy buzzword. Research proves that people who live a healthy lifestyle and intentionally take care of themselves are measurably more happy, healthy and productive. 

People who practice wellness miss less work and have lower healthcare costs – proof of the real-life impact of wellness. 

Final Thoughts

As important as the practice of wellness is, and while it does require some degree of discipline, it’s critical that wellness does not feel like a burden or obligation. After all, you’re far more likely to incorporate habits that you actually enjoy. 

Thankfully, once you start taking small steps to bring wellness into your everyday life, reaping the benefits – reduced stress, more energy and improved mental health to name a few – will spark a snowball effect that can measurably improve your life – one habit at a time.