Simple Wellness Routines That Won’t Overwhelm You

Oct 22

If you’ve ever started a new routine only to feel exhausted by it a week later, you’re not alone.

Wellness shouldn’t feel like another job — it should fill you, not drain you.

So I thought I’d share some of the simple, sustainable practices that have truly made a difference in my own life. These are routines and practices that fit easily into my days, help me feel grounded, help my physical body, and keep me moving toward balance — Mind, Body, and Spirit.

Alright, let’s dive in…

First up… The Afternoon Walk

There’s something sacred about stepping away from the screen, breathing fresh air, and letting your body move in rhythm with nature.

Afternoon walks are my favorite reset button y'all!

They help me clear mental clutter, reconnect with my breath, and release built-up tension. Even ten minutes outside can completely shift my mood and energy for the rest of the day.

And so... I make it work. And I want you to consider making it happen, too.

The Small Right Action? Take a 10–20 minute walk in the afternoon.

Here are my tips for making it work in any situation:

SHOES YOU CAN WALK IN: Know that you're gonna be walking on your lunch break when you leave the house. Don't wear shoes that will prevent you from doing so. Need to dress up for work? Trust me when I say you CAN find a comfy shoe, that's "business casual" - Chelsea boot, anyone?

And even if you do tend to wear a cute heel to work, tell me right here, right now why you can't pack a sneaker in a small gym bag and bring it with you? I better hear crickets

IN FACT, keeping a small gym bag in your car with these kinds of essentials has helped me BIG time, especially when I started keeping this habit as a non-negotiable part of my day.
SCHEDULE IT. Have a plan. I know my lunch is 45 minutes. I walk for 15-20, use the rest to eat. Why is that possible? Because my meal is prepped and ready, and waiting for me. Proper preparation prevents poor performance.
Weather. Let me reiterate... Proper preparation prevents poor performance. Look at the weather in your area for the day. Cold in the morning but hot in the afternoon? Bring a shirt change. Bring a mini deodorant. Keep it in your bags. The point is to look for a WAY, and not an EXCUSE.

This is where keeping a small gym bag with some essentials becomes crucial.

PRO TIP: Get a small, or large, reflective umbrella and keep that in your car or gym bag to use when it's hotter than Satan's right toe outside.

Afternoon walks are a perfect way to shake off mental fog, regulate your nervous system, and re-energize for the rest of your day.

They also help improve digestion if you’ve just had lunch, and even a short walk can lower stress hormones and boost creativity.

Next up… Sunday Meal Prep

Sunday meal prep isn’t about perfection — it’s about setting yourself up for peace. You don’t need to spend hours in the kitchen; just prepare a few simple, nourishing staples that make healthy choices easier during the week. It’s one less thing to think about when life gets busy, and it helps keep your energy steady all week long, because your nutrition is locked in!

Small Right Action: Spend an hour on Sunday prepping some nourishing foods for the week ahead.

Having prepped meals or ingredients on hand reduces decision fatigue, helps you stay consistent with your goals, and saves you time and money. Even something as simple as washing and chopping veggies or cooking a grain and a protein makes weekday meals easier.

Reminder: This is an act of self-love, not punishment. You’re nurturing your future self.

And for our next trick… Morning Prayer + Gratitude

I know... "Do your morning gratitude, you'll feel better!" is like, a buzz word in the health and wellness space. This idea is so over-played, and yet... it's because it works.

Starting my morning in stillness and prayer grounds me before the world gets loud. It’s my time to listen — to align my heart, set my focus, and remind myself that I’m guided and supported.

In my own practice I do a short devotional and prayer using an app called Glorify. I love it because it keeps me feeling connected to God, and allows me to put Him first every day.

I follow this up with a little worship in the car on the way to work. And then when I get to my desk, I start my day in my notebook...

I write the date. And then "TODAY'S INTENTION" - And I set it. I let intuition guide me here. Whatever I'm feeling in my heart that I need to focus on, that's what I write down.

I follow that up by listing 5 or more thing I'm grateful for... Sometimes I can rattle them off... The long kiss I shared with Bae before leaving the house, the hot Cubano from the local coffee shop, the chilly fall weather, the gorgeous sunrise I get to catch on my commute, the new home we just spent our first night in...

And that's it.

Yes. It is THAT simple.

There is nothing special, or extra to do here. It's just about making the time, and being intentional.

Small Right Action for the week: Begin your morning by centering your heart through prayer, devotion, or stillness.

How you start your morning sets the tone for your entire day. Taking even five minutes to connect with your faith, read scripture, or sit in quiet prayer brings you back to your foundation. It invites peace, gratitude, and alignment before the world demands your attention.

NUMBER FOUR…. Taking High Quality Vitamins & Supplements

Yes, this really can be a game changer.

This one took me a while to figure out — but once I started supporting my body with the right vitamins and supplements for my specific needs, I noticed a real difference. For me, it’s not about taking everything under the sun; it’s about being intentional and consistent with what actually helps my body thrive.

Your body’s needs are unique — supporting it with the right vitamins, minerals, and adaptogens can make a huge difference in your energy, mood, and overall health. Think of this as giving your body the tools it needs to do its job well.

Small Right Action: Prioritize supplements that are personalized to your needs, not just what’s trending.

To give you an example, let’s take a look at my morning supplement stack in the context of: 35 y/o WOMAN, with PMDD, and ADHD, who is pretty active, and eats following the 80/20 rule of whole food…

I take:

1st Phorm Micro Factor - A daily multi-vitamin packet that is more than just a multi-vitamin. This stack also includes an omega-3 fatty acid tablet, a greens powder tablet, an antioxidant reds powder tablet, a probiotic, CoQ10 and the multi-vitamin. Very high quality (checked with my doc!), and affordable.
Saffron - Yes, just the spice. But it comes in a capsule, and it’s IN.CRE.DI.BLE. for mood disorders, like PMDD.
PMS Support - This is a new one that my gynecologist tuned me into for PMDD and it had changed my last two cycles in a way that I did NOT think was possible. It contains licorice root, white peony root extract, and highly concentrated chaste tree berry. If you need the deets, here is a link.
Magnesium - While this one isn’t part of my morning stack (because it relaxes you), it is a part of my nightly routine. This particular magnesium supplement is multi-sourced, meaning it is comprised of more than one type of magnesium so that your body can use it in different ways. It’s great for muscle repair, relaxation, and overall stress. Also helps you get a great night’s sleep!

Pro tip: Talk to your doctor or functional practitioner, and consider testing to know exactly what you need. Quality matters more than quantity.

LASTLY, but certainly not leastly, we have… STRENGTH TRAINING.

Right. You’re not getting out of this one, I’m sorry. But not really.

Because here’s the thing… if you’re looking for like, THEE health and wellness “hack”, this is it.

I’m right there with you, I used to think exercise had to be intense or exhausting to be effective.

Now, strength training has become one of my favorite acts of self-care because I fully understand the importance, and the benefits - from strong muscles, better posture, and less overall pain, to increased metabolism, better sleep, improved immunity, and sleek physique.

Lifting weights reminds me how capable and strong I really am — inside and out. Building muscle isn’t just physical; it’s emotional and mental resilience, too.

Small Right Action: Incorporate strength training 2–3 times a week — even short sessions count.

Building muscle is vital for your metabolism, bone density, hormone balance, and longevity.

I cannot stress this enough… Make the time.

And not just for strength training, for any and all wellness routines you choose to implement into your life.

I know it can be hard to get a new habit going, but it’s certainly not impossible, and well… I believe in you.

Do you believe in you?

Give some of these a try and let us know how it goes.

Here’s to wellness!

BE WELL
L

Leah Noumoff