This worksheet will walk you through each aspect of whole health to build your Resiliency & Well-being Plan in 5 easy steps.
You can revisit this plan and update it at any time. We suggest you do this annually.
Step 1: Purpose
Knowing what is important to you—what makes you get up in the morning—will help guide your decision making in all aspects of your life, including your well-being.
Pause
- Take a deep breath in... and release.
Notice
- What matters to you right now?
- What matters to you in the long term?
Choose
- What is your purpose?
Lifestyle for Whole Health: Supporting your Purpose & Resilience (Video)
Step 2: Self Care
Prioritizing your whole health allows you to fulfill your purpose. Each element contributes to this.
Natural Movement
Motion is lotion: body, mind, and spirit. Movement, physical activity, and exercise all play a role.
Pause & Notice
- How does it feel to move your body?
- How could this be improved? It’s all about continual improvement.
Choose
- How will you ensure you have natural movement throughout your day?
Select SMART Goal(s)
- Select 1-2 goals to work on at a time
- Goals should be: Specific, Measurable, Achievable, Realistic, and Timely
Natural Movement: Supporting your Purpose & Resilience (Video)
Environment
The space around you may impact your mood, choices, and physiology. Ideally, it is healing / nurturing.
Pause & Notice
- How do you feel in the space you are in right now?
- Is this typical of your environment? How so?
- Do you have access to outdoor space or green space?
- What are the strengths and weaknesses of your environment in general?
Choose
- How will you improve your environment to support your whole health?
Select SMART Goal(s)
- Select 1-2 goals to work on at a time
- Goals should be: Specific, Measurable, Achievable, Realistic, and Timely
Nutrition
Fuel your body, mind, and spirit (enjoy it!). Good nutrition gives you energy and all the building blocks for every process in your body.
Pause & Notice
- How do you feel after your favorite meal?
- What types of food make you feel good after you eat them? These are your power foods.
Choose
- How will you ensure you have easy access to your power foods throughout the day/week?
Select SMART Goal(s)
- Select 1-2 goals to work on at a time
- Goals should be: Specific, Measurable, Achievable, Realistic, and Timely
Recharge
Stress is unavoidable; how we deal with it is what matters. Managing stress requires time to recharge.
Pause & Notice
- When do you need quiet and what types of quiet activities do you like? This is your restful recharging.
- How do you get out stress/anxiety/excess energy? When do you need these most? This is your powerful recharge.
Choose
- How will you give yourself time for both restful and powerful recharging?
Select SMART Goal(s)
- Select 1-2 goals to work on at a time
- Goals should be: Specific, Measurable, Achievable, Realistic, and Timely
Support & Belonging
Human beings are social creatures. We need quality connections with each other.
Pause & Notice
- Who do you interact with directly on a regular basis? These people/groups are your collaborators.
- Who do you wish you interacted with more and who do you reach out to in times of stress or uncertainty? These people/groups are your support system.
Choose
- How will you strengthen your connections with your collaborators and/or your support system?
Select SMART Goal(s)
- Select 1-2 goals to work on at a time
- Goals should be: Specific, Measurable, Achievable, Realistic, and Timely
Support & Belonging: Supporting your Purpose & Resilience (Video)
Prevention
Rather than waiting until a problem occurs (reactive), be mindful of prevention (proactive).
Pause & Notice
- How do you listen to your body for signs of stress or other disruptions in your whole health?
- What are you doing to prevent disruption of your purpose?
Choose
- How can you strengthen this? What role does Whole Health play?
Select SMART Goal(s)
- Select 1-2 goals to work on at a time
- Goals should be: Specific, Measurable, Achievable, Realistic, and Timely
Step 3: Clinical Care
Seek a health care provider when necessary. Preventative measures like check-ups and screening are also crucial, which may include self-exams.
Pause & Notice
- Is your body telling you to seek care?
- Are you getting your regular check-ups and screenings?
Choose
- How can you prioritize your clinical care?
Select SMART Goal(s)
- Select 1-2 goals to work on at a time
- Goals should be: Specific, Measurable, Achievable, Realistic, and Timely
Step 4: Communities
You are part of the community around you, and it contributes to your whole health.
Pause & Notice
- What about your community supports your whole health?
- Is there room for improvement?
Choose
- How can you improve your community to support your whole health?
Select SMART Goal(s)
- Select 1-2 goals to work on at a time
- Goals should be: Specific, Measurable, Achievable, Realistic, and Timely
Step 5: Follow-up
After completing Steps 1-4, work to implement your ideas. Check back here to reassess—3-6 weeks later or as often as you like. Reflect on the following and update Steps 2-4 as needed.
Improvements
- Where have you seen your greatest improvement?
- How is that affecting you (mind, body, spirit)?
- Can you continue that momentum for even greater improvement?
Roadblocks
- What roadblocks have you hit?
- Can these be avoided or do your goals need to be adjusted?