If you’ve ever felt like wellness content online makes everything feel harder than it needs to be — same.
Over the past year, I’ve lost 20 pounds without restriction, extremes, or “starting over every Monday.” What actually helped wasn’t motivation or discipline — it was systems. Simple notes, realistic routines, grocery lists, saved workouts, and tools that took the mental load out of showing up consistently.
This post is a behind-the-scenes look at what my real wellness journey looks like IRL.
Nothing here is fancy or perfect. Simply the exact notes I keep on my phone — weekly reset, daily habits I aim for (not obsess over), Zone 2 workouts I rotate through, and recipes I save when I want dinner to feel easy and nourishing.
I’m sharing this because I know how overwhelming it can feel to “get started.” You don’t need a new year, a full plan, or a total lifestyle overhaul. You just need a few tools that make the next choice easier.
So if you’re entering your wellness era — or honestly, just trying to feel a little better in your day-to-day — I hope this gives you ideas you can borrow, save, and make your own.
Daily Habits Checklist
Note: this can be tailored to your specific journey but these are the daily habits I aim for. Some days I check them all off and some days I just cross off a few. The goal is showing up…not perfection
- Review Oura insights and plan out day based on readiness
- 100oz water
- 10k-12k steps
- 20 min movement
- >20g protein at every meal
- 1x high protein snack OR shake
- In bed by 8:30pm
Weekly Reset Routine
Note: taking 20 minutes every weekend or Monday morning to map out my week = fewer decision spirals, more consistency. Use this reset to plan meals, workouts, protein goals, groceries… so you’re not ‘starting over’ every Monday.
- Set daily goals + add reminders to calendar/planner:
- Steps:
- Water:
- Protein:
- Menu + meal plan for the week
- Grocery list
- Schedule grocery order or plan to go in store Sunday/Monday
- Plan out workouts in calendar: 3 strength training workouts, 2 treadmill walks
I also have a ton of my favorite ChatGPT wellness prompts saved below – think zone 2 or 30 minute workouts, meal ideas, recipes & more:
