22 Ways To Amp Up Your Wellness In 2022

Every year, I consider making resolutions. Even with the best of intentions, though, life gets in the way. So this year, instead of thinking about what I can do to improve myself, I want to put together an action plan. These are the 22 things I’m making a point to do more of this year. Instead of just wishing and hoping for change, here’s a To Do list for ways to improve my health and wellness in the New Year. I hope they will help you, too.

Be Grateful

When November rolls around, it’s easy to start thinking and talking about how thankful we all are. But what about the rest of the year? 90% of Americans say they feel happier when they express gratitude. Here are a few resources you can try: 

  • Read or listen to: Wake Up Grateful: The Transformative Practice of Taking Nothing for Granted

  • Remind yourself with this wall hanging: “Start each day with a grateful heart.” 

There are quite a few ways you can be more grateful, including starting a gratitude journal, writing a gratitude letter, and helping others.

Be Intentional

Richie Norton says, “Intentional living is the art of making our own choices before others’ choices make us.” To me, intentionality involves clarifying what I want in my life. Instead of going with the flow, intentional living means carefully considering and taking actions in my life. 

I found these resources to get me started:

In 2022, one of my “To Do” items involves being intentional with my thoughts and words as well as how I spend my time. 

Create Opportunities For Relaxation

I always talk about relaxing, but there never seems to be enough time to really make it happen. That’s why it makes sense for me to create opportunities for relaxation. It’s a relatively inexpensive way to support a spa-type wellness experience. Here are some ideas for how to create a spa break:

While destination spa experiences have seen a hit during the last few years, the spa market still has huge growth potential, with projections that it will reach $159+ billion by 2027. Consider all the spa experiences you love. Then, manage stress, detox your body, and boost your immune system with spa experiences at home.  

Go On A Picnic

A picnic is an opportunity to get outside, enjoy a nice spring breeze, and just relax. But it doesn’t have to be at the park or even at the end of a long hike. I love indoor picnics, too. Here are a few of the quick accessories and must-haves for my picnic adventures this year:

A picnic is a great way to stay active, take a break from all our busy lives, enjoy some time outside in the fresh air, and support our healthy choices for 2022. 

Learn A New Skill

2022 is the year of new skills. I love figuring out whatever program or task is thrown at me, but the global digital skills gap is widening fast. It’s in all of our best interests to continue learning and growing. So, I’ve been exploring ways to develop new skills. Here are a few resources that will help. 

I enjoy learning new skills. It allows me to increase my professional opportunities, so I can achieve my goals. But, it also makes me more adaptable. It stimulates the neurons of the brain and allows me to continue making those essential connections.  

Practice Yoga

Some 300 million people practice yoga, with the demand for equipment skyrocketing by 154% over the last few years. I’ve also noticed a huge uptick in how we’ve all been talking about yoga practice. Here are some resources to support my yoga practice this year.  

Like most people (61%), I practice yoga to improve flexibility, but it also makes me more fit and healthy. It’s a great stress reliever, too. 

Reach Out For Help

Over the last few years, 75% of workers have experienced burnout. It’s time to heal, and the best way to do that is to reach out for the support we all need. Sources for support can come from family, friends, a coach, a therapist, or other support system. Here are a few resources that will help.  

It may take a bit of creativity to get the mental health support you need, but it’s so important. In the past, you might have had to wait months, travel long distances, or cope with what was available for an appointment. Now, though, you can tap into telehealth to support your mental health. 

Read More This Year

The global book market is on the rise, with expectations that it will reach $124 billion by 2025. That was only possible because publishers distributed 1.5 million new titles in 2021. Here are a few ideas for how to enjoy reading more books in 2022.  

I love reading, but there are other reasons it’s an essential “To Do” addition for the new year. Reading reduces stress by 68%, but it also improves language development, improves the quality of sleep, and even helps lower rates of Alzheimer’s and dementia. 

Recognize Who You Are

Studies show that 95% of people think they are self-aware, but only about 10-15% really are. To become more self-aware, you should try meditation, write down your plans with priorities, take psychometric tests, and ask a trusted friend for input. 

As you become more self-aware and understand what you deserve, you can change your life and relationships. Remove yourself from people & situations that don’t align with your worth.

Say “No”

“No” is one of the first words we learn as kids. The word is often associated with rebellion. It’s frowned upon. So, the idea that you should say “No” and set boundaries is becoming an ever-more-novel concept. It may not always be easy, so here are some ideas to get started: 

Setting boundaries allows us all to better take care of ourselves. It helps you avoid burnout, anxiety, conflict, and misunderstandings. 

Share Family Stories

I love listening to StoryCorps, where everyday people talk about their lives and adventures. Over the last few years, families and friends have talked about the stories they wished they’d shared. Here are a few resources to get you started with telling stories. 

You don’t have to write a memoir or biography to share stories about your life and family memories. Just make time to share, making that sharing a priority in your family. 

Show Your Support For Causes You Believe In

Some 77% of Americans believe that charity makes a difference. But support doesn’t always require a donation of money. The first step is probably to find out which charity you’d like to support, so here’s more info: 

  • Pick a charity.

  • Work charitable contributions into your budget.

Then, think about how you can better educate yourself, share more about the cause, and contribute to a charity with your time, resources, or donation. 


Theodore Roosevelt once said, “Keep your eyes on the stars and your feet on the ground.” Some of my favorite memories involve looking up at the stars at night, whether it was just a random summer evening or while out camping. Here are a few resources that can help:

There’s nothing quite like gazing up at the stars to remind you that anything is possible. It’s an awe-inspiring experience, but it offers a new perspective when you immerse yourself in nature. You can relax, meditate, and just enjoy the silence. 

Start Believing

There is nothing that is “too good” for you. When you start believing in yourself, you build self-confidence. Others will believe in you too and you’ll be that much closer to success, and you can inspire yourself to take action. Here’s a book that might help:

When you start believing in yourself, you can reduce stress and gain peace of mind. It also means that you’ll begin to see opportunities while avoiding pitfalls. 

Take Care Of Yourself

Self-care is important, and many Americans are starting to see that. 49% of people look for products and services to support a healthy lifestyle. But over the last few years, 80% of Americans are now more mindful about how putting off self-care will affect their personal health and wellness. Here are some resources that can help: 

Self-care has become even more popular now for a variety of reasons. It not only ensures better physical health, but it also offers improved resistance to disease, enhanced self-esteem, increased self-knowledge, and so much more. 

Visit The World

Travel has plummeted over the last few years, with 90% of the world under restrictions and a decrease in leisure travel. With the complications of travel, it’s time to get more creative in how you experience the world. Virtual travel offers access to amazing historical sites without leaving the comfort of home. Here are some virtual places you can visit: 

Virtual travel is a great way to visit people and places that you couldn’t see otherwise. You can walk through the virtual destinations, but also experience museums and properties that are not open to the public. It’s a great learning experience. 

Write A Letter To A Friend

Letter writing is a lost art, even though it was still in fashion a few decades ago. With the hassle and the length of time it takes for a letter to reach its intended destination, it’s so much easier to just send an email. Here are some resources to help you send a letter. 

I still remember when I wrote personal letters to friends and family. It was a meaningful and stimulating way to send a message, and it was exciting to see a reply in the mailbox. Even if you’ve never written a real letter, make 2022 the year when you write and send a letter. 


Already 30% of Americans walk for exercise on an average day. Just walking 2 hours a week correlates with longevity, and 20 minutes of walking translates to 43% fewer sick days. Here are some tips to help you walk:  

I love walking because it improves my mood, but it also strengthens your bones, boosts muscle power, and reduces risk of heart disease, diabetes, and osteoporosis. 

Write In A Journal

I first started regularly writing in a journal in college. I discovered The Artist’s Way, and started writing morning pages. Now, 50% of Americans journal at some point in their lives, although only about one in six people are active right now. Here are more resources:

Beyond the enjoyment factor, journaling helps reduce stress, boost your mood, improve your immunity, sharpen your memory, and so much more. 

Embrace Positive Thoughts

I’ve believed in the power of positive thinking for a long time now, but it’s amazing to learn about the wealth of benefits. Beyond just being a nice way to live, positive thoughts can lower depression, increase your lifespan, lower your levels of stress or anxiety, as well as support better psychological and physical well-being. Here’s a resource to help: 

With positive thoughts, you may be better able to cope during times of stress and hardships. A positive outlook can do wonders. You’ll also be more likely to engage in healthy behaviors. 

Embrace The Difficult

Maxime Lagacé wrote: “Difficult and meaningful will always bring more satisfaction than easy and meaningless.” Embrace the chaos or as some would describe it: “Embrace the suck” or “Embrace uncertainty.” Nobody promised that life would be a bunch of roses, but it’s also important to realize that so many of us are dealing with our own personal brands of hard times and heartbreak. Just because you embrace the difficult doesn’t mean you won’t feel lost or confused. It just means that you can come to moments of self-realizations and self-discovery. 

Here are some resources that will help: 

  • A print of Theodore Roosevelt’s quote: “Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty.”

  • Read or listen to Happier Now, by recognized happiness expert, Nataly Kogan. 

As we embrace the difficult, it’s also important to remember that we can reach out for help, and we can spend time with people who really matter. 

Spend More Time With People Who Matter

I usually talk about spending time with family, but really it’s more than just family. In 2022, I’d love to spend more time with people who make me a better person. That time is not just a single event or activity. Here are some tips for how to spend time with your loved ones. 

Making connections is so important as we show appreciation and encouragement. It’s a way to share experiences, stay in touch, talk and listen, nurture positive behaviors, become healthier, create memories, and relieve stress. 


What do you want to do more of in 2022? Let us know in the comments below!

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