As we enter the second month of 2023, many of us now have a clearer sense of what is important regarding our mental and physical wellness – whether that is weight loss, improved fitness, emotional wellbeing or healthier nutrition.

Holistic wellness is about so much more than just exercise, wellbeing and nutrition. It is a catalyst for positive physical and mental changes, which affect every aspect of our lives. With all the information and expertise available, competing for our attention, it is crucial that we work smarter, not harder to achieve our health goals.

When you have a clear goal, are consistent in your efforts, use the right support and maintain a positive mindset, the momentum generated will enable you to start seeing and/or feeling positive progress. It’s important to have a realistic plan of where you want to go and what the key outcomes are with respect to your wellness journey. A useful acronym to help you with this is DEFECT.

Discipline: in the actions, behaviours and choices that impact your wellness.
Enjoyment: this will all be so much easier if it is enjoyable!
Focus: what are the key outcomes? Weight management, sport-related fitness, general health, etc. Which key components should you focus on in order to get the results you seek?
Effort: you need to put in the work!
Clarity: be clear on the purpose of your wellness journey.
Time: positive results take time.

One of the greatest dangers to avoid on your wellness journey is overtraining – the temptation to do more to get faster results can be strong, but in reality, ‘less is more’. Rest is just as important, if not more so, as action, so don’t overdo it.

Copying someone else’s diet or exercise plan without making adjustments or allowances for your unique needs and abilities can also be dangerous and could slow your progress. By all means experiment and seek professional advice, but ultimately, getting to know your body and its unique needs will have the biggest impact in the long-term.

If you’re up for giving new things a go, try fasting as a change to your nutrition plan. Reduce your eating window to eight hours a day (e.g. 11am to 7pm), but ensure the meals you eat within that window are nutrient-loaded and meet your metabolic needs – quality vegetables, protein, healthy fats, some complex carbohydrates and fruit.

Self-care isn’t selfish

When it comes to mental health, taking better care of our emotional needs shouldn’t be seen as being selfish. When you are in a better headspace, your ability to look after and engage with others can significantly improve. Research shows that people who take more time for personal development and self-care, and who take pride in knowing they’re becoming the best version of themselves, achieve the most positive outcomes. And so can you!

Try practising gratitude

An emotion we should all try and develop this year is gratitude; being grateful for and acknowledging the many good things we have is a low-cost, high-yield investment. While the economy, politics and ‘luck’ might determine what you can do professionally and how the external environment is, no one can stop you from working on your inner self or take away the pleasure you will earn by getting better every day.