Wellness rituals our experts swear by for a positive 2024
From looking after your mental health to boosting your energy levels, here are the wellness rituals our experts recommend to help you live well in 2024.
About 70 per cent of Australians set New Year’s resolutions each year, with the most popular goals focused on improving health and wellbeing.
Unfortunately, data also indicates that less than 10 per cent of us actually stick to our resolutions.
Sound familiar? To help you achieve your wellness-related goals for 2024, we asked the experts to share their pick of realistic rituals for healthy living.
Wellness rituals to help boost your energy levels
Listen to your body
“Don’t overexert yourself if you’re tired,” Flow Athletic director Ben Lucas says.
Ben says if you’re mentally or physically exhausted, a yoga class or walk may be more beneficial than a HIIT (high-intensity interval training) class.
“You want to let your body move without spiking your cortisol levels if they’re already high to begin with,” he explains.
Eat well
Ensure each meal is balanced with protein, fat and fibre to prolong energy release,” The Fast 800 nutritionist and recipe developer Gabrielle Newman recommends.
Aim for balance
“Sleep well and train well,” Body Fit Training education officer Prue Harvey advises.
“Getting fuel in early will also help set you up for the day.”
Wellness rituals to support your mental health
Practise meditation
Meditation teacher, author and Heavily Meditated app creator Caitlin Cady recommends daily meditation.
“Meditation bathes your brain cells (in) a cocktail of cheerful chemicals, so a five- or 10-minute practice can really make a big difference in how you feel,” Caitlin says.
Find joy every day
“Designate a specific time each day for activities that bring joy and relaxation, such as listening to music, practising a hobby, or spending time in nature,” Gabrielle suggests.
Seek support
Ben recommends seeking professional support from a psychologist or therapist if needed.
“Therapy is brilliant – it’s so good for your mental health if you get onto the right one (type) for you,” he says.
Wellness rituals to help you enjoy better sleep
Eat light at night
“Avoid heavy or rich meals close to bedtime to prevent discomfort and indigestion that may disrupt sleep,” Gabrielle says.
Become a creature of habit
Prue recommends establishing consistent bedtime habits.
“Having a cool, dark room is a great place to start, and I also try to keep off my phone for 30 minutes before I go to bed,” she says.
Be an early bird
“Do some exercise earlier in the day to help you burn some energy,” Ben advises.
“I’d also suggest avoiding caffeine from 11am or 12pm so your body has time to metabolise it, allowing you to have a better night’s sleep.”
Wellness rituals to nourish your body
Try fasting
“Prioritise a balanced diet with a mix of proteins, healthy fats and vegetables,” Gabrielle says.
“And consider incorporating intermittent fasting to allow the body to better repair and rejuvenate.”
Drink lemon water
“Sip on very warm water laced with fresh, grated ginger and lemon juice first thing in the morning to kickstart your body’s natural detoxification systems,” Caitlin advises.
Snack right
“Eat before you train – it doesn’t need to be a big meal, but a snack high in protein and carbohydrates is a great way to start fuelling for training, which will also help to sustain your training,” Prue says.
Wellness rituals to help you feel stronger
Add resistance exercise
“Make sure you’re strength training,” Ben says.
“You should be doing this two or three days a week because it’s essential for healthy ageing, bone health and overall wellbeing.”
Train your brain
“Engage in activities that challenge your mental abilities, such as puzzles, learning a new skill, or practising mindfulness exercises to promote mental resilience,” Gabrielle suggests.
Write it down
To help develop resilience, Caitlin recommends journalling.
“It’s one of the best ways I know to create clarity, self-trust and courage, and grow gratitude – all of which make us feel stronger and more resilient,” she says.
“Start by setting a timer for three minutes and pouring it all out onto the page.”
More on resolutions and achieving wellness goals:
- Why New Year’s resolutions often fail – and what to do instead
- Are anti-goals the answer to achieving your ideal life?
- Why your exercise goals may need a rethink
- How vitamins and wellness empress Jessica Sepel manifests her goals
- Why healthy living is a better goal than weight loss
Written by Karen Fittall.
