Discover their expert tips for transforming your everyday routine for the better.
In a world where high-achieving women are often juggling countless responsibilities, our health and well-being often takes a backseat. But cultivating an aligned wellness routine in fact makes us more successful—improving our vitality, focus, and overall life satisfaction (just to name a few).
For the following 16 wellness leaders, holistic health is about so much more than just eating right, engaging in physical activity, and getting enough sleep (though these practices are also essential!). In the midst of the hustle and bustle of everyday life, they’ve had to get creative to ensure their non-negotiable wellness practices are effectively infused into their daily routines.
From creating “zen dens” and “soulful mornings,” to harnessing the power of habit stacking, I invite you to explore the following wellness practices and tips straight from the experts. I hope their words of wisdom are able to lead you to increased balance, success, and fulfillment.
Founder and CEO of Silk + Sonder, a self-care and self-improvement brand delivering science-backed monthly wellness journals to your doorstep.
My practice: My morning journaling and planning routine takes about one hour and is worth every minute, as it gets my mindset ready for the day ahead. I start with affirmations, visualization, and manifesting. I also practice “gratitude stacking.” This involves writing down gratitude statements in the form of: “I am grateful for X because it makes me feel Y.” I write these down in present tense to strengthen the affirmation, but I pick things from the past, present, and future. I also brain dump to get my thoughts onto paper. This format usually changes depending on what I’m in the mood for that day.
My tip: Start small when establishing a routine. Maybe it’s writing down three things you’re grateful for the moment you wake up or listening to a podcast in the middle of your day to recharge. Pick one thing and stick to it for at least one week to see how you feel before stacking too many things.
Dr. Amanda Tracy, ND
Naturopathic Doctor at Dr. Amanda Tracy, ND, a licensed naturopathic doctor and hormone expert guiding women over 40 to reclaim their body, mind, and mojo.
My practice: Each morning I practice five to 10 minutes of meditation and write in my gratitude journal before interacting with patients. I love the work I do and I’m constantly encouraged by my patients’ progress. But, let’s face it, most people are seeing their doctor because “something’s wrong” or they are in a lot of pain. Having a routine that creates a clear mind and sense of gratitude helps me to fortify myself for the day ahead, which may involve some challenging conversations and emotionally charged topics.
My tip: I keep a photo of a woman meditating next to my toothbrush and it reminds me to get on my meditation cushion before I start my workday.
Founder of Empowered Personal Finance, providing price transparency to the financial planning industry and focusing on financial wellness.
My practice: After we lost our dog this past April, I felt lost and lonely, especially since he was my work-from-home partner. I decided to set up a “zen den” in the corner where his dog bed was previously. I lined up my salt lamp, essential oils, crystals and mindful affirmations—all my wellness essentials. Now, my zen den is my go to spot in the morning, before bed, and any time I need a reset throughout the day.
My tip: Habit stacking is my secret weapon for being consistent with my wellness routine. I take something I already do, like fill up my water bottle, and use that as a trigger to do part of my wellness practice, like doing three minutes of deep breathwork. This allows me to integrate these practices into my daily life without it feeling overwhelming.
Founder of Fertility Nutritionist, helping women who are ready to make a baby but are struggling with irregular cycles or missing periods to get their hormones in balance.
My practice: As a mom of two littles and founder of my own business, the demands feel never-ending. I have incorporated two wellness practices that sandwich my day to help me remember that I am enough. At the beginning of each day, I list three tasks that need to get done in order for me to feel like at the end of the work day I have done enough, so I can be fully present for my family. Before bed, I list my gratitudes—not the things I am grateful for, but instead gratitude for how the day unfolded—for the feelings I experienced, the precious moments shared, and my intentions fulfilled.
My tip: Each of these practices takes less than five minutes. I keep a journal by my chair where I sip my morning coffee before opening my computer, and a different journal on my bedside table, so everything is in place. With these practices, I foster well-being by learning to trust that I am doing enough for my business and am present for my loved ones.
Founder of Fit, Fyne & Fabulous, a virtual community dedicated to empowering women over 40 to take charge of their overall health and wellness.
My practice: One of my non-negotiable rituals is a morning walking meeting with my admin, where we strategize via conference call. I also prioritize making my homemade fresh fruit and vegetable juice, taking mindfulness breaks, planning nutritious meals, and engaging in yoga, breath -work, and meditation, all of which have significantly improved my overall well-being.
My tips: Here are five quick tips and strategies to prioritize self-care and well-being:
1. Establish a morning routine by habit stacking atop existing habits.
2. Schedule your self-care like you would a meeting with an important client.
3. Start small and gradual—don’t try to change all at once.
4. Set clear health values/priorities and don’t be ashamed to communicate them.
5. Share your commitment to well-being with your team to help hold you accountable. As an added benefit, when they see you prioritize your self -care, they’re more likely to do the same.
Co-Founder and CEO of Play-PKL, a lifestyle pickleball brand that will help you be the athlete you always wanted to be with great sport content.
My practice: Well, pickleball, of course. Imagine being able to combine my sales and networking with my exercise regimen right on the court. I used to feel a little guilty when I would play pickleball instead of working. Now, pickleball is my work.
My tip: Not everyone is as lucky as I am to have a job that involves exercise and self-care. When I worked in a corporate job, I used to block my calendar to ensure I made time for exercise and self-care. I’d label it “private,” because no one needs to know why you’re unavailable for a meeting.
Founder and CEO of Evergreen Activewear, a mission-driven maternity and postpartum activewear brand made for movement.
My practice: As the founder of an activewear company, wellness has always been at the forefront of my work and life. For me, wellness takes many shapes, but generally looks like committing to a movement practice for my physical, emotional, and mental well-being. Without movement, my days are chaotic and unfocused. I’ve learned over the years that movement doesn’t need to be intense or overwhelming, but it has to give me an opportunity to re-center and align my day with my goals.
My tip: I schedule out my week with my spouse to make sure we’re both getting our movement in, while still caring for our kiddo, connecting with one another, and focusing on our work and mental well-being. Having a plan and sticking to it as much as possible, but also knowing that life happens, has been a huge game changer, especially since having a kid.
CEO and Founder of Leaves of Leisure, a luxury herbal tea and botanicals brand created to bring peace and pleasure to ordinary days without caffeine.
My practice: I highly recommend that you keep your phone out of your bedroom. Get yourself a trendy but trusty alarm clock that has all the content you need in the bedroom and don’t grab your phone in the a.m. until after you finish your morning rituals. Although not terribly unique, I start everyday with at least 30 to 40 minutes of yoga and five to 10 minutes of meditation. I recite my affirmations out loud off the Post-Its I keep on the wall above my desk.
My tip: In the same notebook that I have all my to-dos for work, I also have a page each week that lists out my desired feelings for the year and then maps out everything I am committed to doing that week to feel that way, which includes all my self-care and wellness practices as well as hobbies. Every time I accomplish or practice something on my list that week, I get a star sticker next to it. It helps keep me accountable. There is nothing more satisfying than putting a sticker in my notebook or looking at my chart at the end of a week and seeing how much I have accomplished and done for myself. It makes me want to do it all over again next week.
Founder of Deep Breath Network, a community offering mindfulness education, events, and community to support changemakers in the work of personal and social transformation.
My practice: Incorporating creativity into my week has been essential for my own well-being. Whether it’s creating art prints with my vintage 1950s printing press, potting a little arrangement of succulent plant cuttings in the garden, or pausing to write a haiku, creative practices are an important part of what brings me joy and helps me recharge my batteries.
My tip: Carving out time to slow down, be mindful, and be creative means learning to say no—often—to other people and other tasks that are clamoring for my attention. Caring for myself is a choice I have to commit to and make, even if the time I have for it is only a few moments. We all have to take charge of our time and well-being—no one else will do it for us.
Founder and CEO of The Path, a meditation community.
My practice: I don’t turn on my phone in the morning until I meditate. Usually I go for a quick run, then do yoga on my own, and then meditate. If I am short on time I will always get that meditation in before looking at what is coming at me on my phone. In this way, I set the tone for my day before anyone else can set it for me.
My tip: I think everyone should set digital “on” and digital “off” hours. Some part of your morning, if possible, should be offline. Allow your mind to wander and allow yourself to be creative before you go into work mode or responding to others in your life.
Founder of Bliss’d Co – Journals for Self-Care, creating easy-to-use gratitude journals to help moms live more joyful, fulfilling, and connected lives.
My practice: Most days, I take a few minutes to reflect on and write down my thoughts/feelings, gratitudes, and goals/manifestations. This simple act of releasing what’s in my head, and acknowledging the positive aspects of my life, has helped shift my focus toward gratitude, fostering a more positive mindset and keeping overwhelm and stress at bay. It has also allowed me to cultivate a greater sense of fulfillment and appreciation for both the big and small moments in my life.
My tip: My main tip to get the most out of journaling is to not overthink it. I think sometimes people feel they have to pour their hearts out onto the page or come up with new things to write each time you journal. This isn’t the case—it’s OK if the same things keep showing up when you journal or on your gratitude lists. The more you journal, the easier it will get.
Founder of Thirteen Thrive, a culture consulting firm for startups and small companies, specializing in creating meaningful people experiences at work.
My practice: Doing my daily meditations while I do my morning skincare and makeup have been a game-changer for me. While most days can get pretty hectic, I know my morning routine is something I have to do, so playing my meditations in the background is a great way to start the day grounded.
My tip: I find prioritizing self-care hard—I either get too busy or feel guilty for “not being more productive”—so I look at my self-care rituals as the only time that I have in the day to give love to myself. Taking that spin class, doing my meditations, going for a short walk, and treating myself to my favorite coffee—all small acts of self-love that take up such little space in my day compared to the rest of my work and responsibilities.
Aditi U. Joshi MD, MSc
Founder of Nagamed Digital Consulting, a consultancy improving healthcare with technology and evidence-based guidelines.
My practice: I make sure that I take 15 minutes to have my cup of coffee in the morning without checking emails, working, or checking social media. I work out consistently—either a HIIT workout or a walk at the minimum. I don’t work weekends unless absolutely necessary.
My tip: Since most of us live by our calendars, I make sure to schedule in everything important. That way I know where I need to be and what I need to do, and it makes me much less stressed out. I’ve realized that if something doesn’t get finished in that allotted time, I can come back to it. Although, most things are easily done in an hour or two. It’s procrastinating that takes all of the time!
Founder and CEO of BetterMe, the inclusive wellness platform with 150 million downloads and high-performance everyday activewear brand.
My practice: Getting up between 4 a.m. and 7 a.m. Our body and brain work is interconnected with the rhythms of the sun. If you think you can be productive at any time, it’s an illusion.
My tip: I have a soul teacher who says that life is not about the pursuit of happiness or pleasure. Remember, those who truly love themselves enforce strict discipline and maintain a consistent daily routine.
Founder and CEO of Joydays, creating delicious blood sugar friendly snacks.
My practice: Taking several breaks during the day to read “fluff”—it’s a great mind break to destress and then dive back in.
My tip: Being a mom and a CEO, the realities of self-care and morning routines are so much harder to come by. That expectation is a stressor in of itself. Give yourself a break from what social influencers tell you should be doing. I need extra sleep, so a 5 a.m. wakeup is too hard. If you can do a five-minute meditation or take deep breaths and close your eyes for a few minutes, be proud of yourself. Every tiny bit helps. We are bombarded by how others say we should be doing, and moms often have the least amount of time. So wellness is about going easy on yourself and knowing you are doing what’s best for you and is actually realistic.
Co-Founder of ViTel Health, a physician amplification platform that launches independent physicians into digital health careers.
My practice: My first meeting of the day every day is with myself. During that time, I do Kundalini Breathwork to clear my energy and align myself with my purpose for the day. Immediately after that, I review emails and my schedule to optimize opportunities to make an impact that day.
My tip: As an entrepreneur and mother to a toddler, taking care of myself is non-negotiable. I cannot serve others if I am not meeting my own needs. When my alarm goes off in the morning, I remind myself that I am blessed to have this time for myself and promptly get up from bed to exercise and meditate before my son wakes up. This has to come from a mindset of gratitude rather than punishment, or it will never get done.
All individuals featured in this article are members of Dreamers & Doers, an award-winning community that amplifies extraordinary women entrepreneurs and leaders by raising their profile through PR, forging authentic connections, and curating high-impact resources. Learn more about Dreamers & Doers and get involved here.