Guide to Daily Wellness

Let's clear up any confusion; when we say self-care or personal wellness, we are talking about something much deeper than that sea of bubbles you love to relax into!

Although that does tend to help relieve tension after a long and stressful day, sadly a bath isn’t going to be the solution to all of our problems. Our B&B Team believes that daily wellness is all about doing the things that make us feel more like ourselves. We believe wellness is all about taking the time to slow down, step back, and tune into what your mind, body, and soul truly need to prosper. 

@Esselle SF

In today’s world, productivity feels like a constant underlying expectation. We have so many responsibilities stacked on top of trying to maintain relationships with friends and family.  It’s no wonder we often forget to take time for ourselves, and care of our personal needs. Because even though it can be hard to prioritize our personal wellness when there are so many other items on our plate, it is an essential aspect of any life well-lived and well-loved.  

Before we get into the many ways you can introduce wellness into your daily routine, let's explore personal needs first. The Hierarchy of Needs model was created by Abraham Maslow, a leading psychologist of the early 20th century. The model is used by many to better understand and prioritize their needs, which can then shape the way we think about our personal wellness. Allow us to walk you through the different levels, so you can have a clearer picture of how implementing a bit of actual self-care into our routines can help nuture those needs.

Mcleod, S. (2020, December 29). Maslow's hierarchy of needs. Retrieved February 05, 2021, from

According to Maslow, we have five categories of needs: physiological, safety, love, esteem, and self-actualization. 

  1. Physiological needs involve basic physical needs like drinking when thirsty, and eating when hungry. 

  2. Safety needs involve safe environments , which is why we tend to prefer familiar people and places, or why we do things like purchase insurance and contribute to a savings account. 

  3. Love & Belonging needs encompass feeling both loved and feeling love towards others. This need is also why we feel as though our social battery is “Charged or Uncharged” throughout the day.  

  4. Esteem needs involve the desire to feel good about ourselves. This can be done by being confident in yourself, and in feeling valued by others through recognition of your achievements and contributions.

  5. Self-Actualization is a need that involves feeling as though you are living up to your potential. One unique feature of self-actualization is that it looks different for everyone! For example, Sally may feel fulfilled when helping others, while Tom’s fulfillment may be rooted in creativity.

You may find it most beneficial to start by implementing simple, lower tier activities into your daily routine, that will help you feel more at peace. The theory holds that a person cannot advance towards their higher-level needs, unless their basic needs have been met. So once you set a foundation for wellness by taking care of simple needs like healthy eating, you will find it easier to start thinking about more in depth wellness practises at the top of Maslow's Hierarchy.


Your Turn:

Now that we have a better understanding of personal wellness and how to assess our needs, it’s time to apply this knowledge and develop your very own Guide for Daily Wellness! For this exercise, we will be designing a Weekly Wellness Check-In sheet using SAMASHA’s 8 Dimensions of Wellness. 

We are framing this exercise around the 8 Dimensions of Wellness because now that we have an understanding of our needs, we can break them down farther to discover what areas in our lives we want to improve on. These dimensions influence one another and affect our overall health and quality of life in unique ways. But what are they anyways? 

According to SAMASHA, we have eight Dimensions of Wellness: emotional, environmental, financial, intellectual, occupational, physical, social, and spiritual. 

  1. Emotional: Having healthy relationships with yourself, and those around you.

  2. Environmental: Seeking comfort and a sense of well-being with your surroundings.

  3.  Financial: Being satisfied with your current and future financial situations. 

  4.  Intellectual: Recognizing creative abilities and finding ways to expand on your knowledge and skills.

  5. Occupational: Gaining personal satisfaction and enrichment from your work.

  6. Physical: Recognizing the need for physical activity, healthy foods, and sleep.

  7. Social: Developing a sense of connection and belonging; making sure you have a positive support system. 

  8. Spiritual: Expanding on your sense of purpose and meaning in life. 

Promoting wellness for better behavioral and physical health. (n.d.).
Retrieved February 16, 2021, from

These elements of life work together to help your mind, body, and soul prosper towards a life that is well-lived and well-loved. So to understand what areas of your life you would like to improve for your personal wellness journey, we must first take a moment to reflect on how YOU are doing in each of these categories. 

Step One

Of this wellness exercise is writing down a list of habits that you have for each dimension. Remember that they don’t all have to be good, be sure to write down the bad stuff too. Afterall the purpose of this reflection is to help you determine what areas of your life are healthy towards your wellness, and what areas could use some improvement. 

Step Two

Of this wellness exercise is to think about what practices you would like to arrange into your Wellness Check-In sheet. Now that you have a clearer idea about which areas you want to dedicate more time to, we’ve created a list of ideas that can be done to spend more time self-caring in each dimension.  If you noticed one category that held more “bad than good” from your reflection, skip ahead to that section and read through the suggestions, it may help you achieve a little more balance in your everyday life. 

  • Social can involve:

    • - Setting boundaries;

    • - Engaging in positive social media (or begin a social media detox);

    • - Talking with someone you trust; 

    • - Checking in on an old relative or friend; 

    • - Asking for help with a task;

    • - Communicating when things bother or upset you.

  • Environmental can involve:

    • - Organizing a space in your home;

    • - Vacuuming or sweeping;

    • - Collecting garbage at a nearby beach ;

    • - Fixing up a home renovation;

    • - Decorating your room to fit your personality.

  • Spiritual can involve:

    • - Reconnecting with yourself through alone time;

    • - Meditating or praying;

    • - Spending time in nature;

    • - Practicing yoga;

    • - Journaling your thoughts and emotions;

  • Physical can involve:

    • - Going for a walk, jog, or, run;

    • - Getting 8 hours of sleep;

    • - Preparing healthy meals; 

    • - Taking a hot bath;

    • - Riding a bike;

    • - Hiking a mountain or a local trail.

  • Financial can involve:

    • - Contributing to a savings account;

    • - Setting a new budget;

    • - Making your lunch for work;

    • - Investing; 

    • - Paying Bills.

  • Occupational can involve:

    • - Setting work boundaries;

    • - Journaling about your work day and reflecting;

    • - Taking time to eat lunch during breakhour instead of working through it; 

    • - Learning a new strategy to improve your working life; 

    • - Communicating with your managers how you are feeling;

    • - Scheduling blocks of time into your weekly calendar for “catching up work” so you don’t become overloaded with meetings.

  • Intellectual can involve:

    • - Creating a form of art;

    • - Reading a book;

    • - Reflecting on your purpose; 

    • - Writing down 8 things you love about yourself; 

    • - Exploring your hobbies.

  • Emotional can involve:

    • - Writing a list of 10 things you are thankful for;

    • - Expressing your gratefulness for a friend; 

    • - Diffusing Essential Oils;

    • - Journaling about your thoughts, feelings, and events from the day; 

    • - Forgiving an old friend; 

    • - Showing your partner or a friend affection through a home cooked meal. 


Step Three

Is to determine what wellness activities you would like to practise in your week. Because now that you read through the list of activity suggestions, and compared them to your current “good and bads” from each dimension, you should have a clearer idea about which you would like to dedicate more time to. Simply choose a new wellness activity to practice each day, that aligns with your personal values and goals, and try to pick practises from different categories for balanced well-being! 

When doing this activity remember to take your time, after all it’s not a task. Have fun with it, this is you determining who you are, and how to work towards becoming your best self. Your Wellness Check-In doesn't have to be perfect, remember this is simply a guide to building a balance of essential self-care into your daily routine. It’s not meant to feel like more work. It’s meant to feel like pure wellness: taking the time to implement things that help us to feel our best everyday. So take a breath, drink a glass of water, and indulge in just how wonderful your life truly is!

Our B&B Team prepared this Wellness Check-In activity to help you strive for a little better, in your every day. Please feel free to download & print as desired: 

Wellness Check-In Activity Page

Download Worksheet