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This site is an archive of our Well Written Blog posts until April 2020. For the most up-to-date content visit NWIJournal.com.

The opinions and thoughts expressed here those of the authors and do not necessarily correlate with those of the National Wellness Institute. Read more.


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Wellness Trends - December 2019

Posted By NWI, Friday, December 20, 2019
Updated: Thursday, December 19, 2019

Celebrate giving and gratitude through everyday actions.5 Ways To Incorporate Gratitude and Giving Into Your Everyday Life

At Givhero, they are in the business of celebrating giving and gratitude through everyday actions, and they inspire people to do the same! Here are some ways to incorporate gratitude into your day-to-day life. Read more on Givehero.com


2020 Wellness Budget

If you ask for information about what a wellness budget should consider in 2020, this is what you will find based on a few key professional groups:


Why Most New Year's Resolutions Will Fail

Another new year is almost here, and as it is every year, so many people—likely a good portion of your employees included—are high on hope, optimistic that this is finally the year when they’ll eat healthier, start exercising, quit smoking, etc. Of course, last year was the year too, but for so many people, it didn’t stick. Read more at selfhelpworks.com

Tags:  Budget  Gratitude  Resolutions  Trends  Wellness Trends 

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Nutrition, Fitness Experts Share Their Own New Year's Resolutions

Posted By NWI, Tuesday, January 10, 2017

Many of us take a moment around the New Year to intentionally reflect on ourselves and make goals. Personal growth and development is a universal human aspiration that contributes to our lifelong pursuit of wellness and our vision of a life worth living. If your holidays were hectic and you haven’t yet had a chance to sit down and indulge in some introspection, check out some examples of New Year’s resolutions from 18 wellness influencers, including nutritionists, fitness trainers, and wellness entrepreneurs, collected by CNN, to get some inspiration. Top resolutions included embracing mindfulness, paying it forward, carving out more personal time, and scheduling in restorative workouts (with a friend or family member!), stress less, and taking risks to try new things.


Tags:  Fitness  January 2017  New Year  Nutritionm  Resolutions 

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Wellness in 10: 10 Wellness Resolutions for 2016

Posted By NWI, Monday, January 4, 2016

2016 is here! For many people, along with the new year come New Year’s resolutions. There are many traditional resolutions like losing weight and quitting smoking, which are completely noble and admirable. For those among us who are already relatively fit and don’t have glaring unhealthy habits to break, here are some potential resolutions to improve your wellness in 2016:


1.    Eat your greens (and oranges, reds, blues…)

There’s much more to nutrition than maintaining a healthy body weight, but satisfying and healthy foods in winter can be hard to come by. Make it a point to make sure you have a rainbow of colors on your plate as you start off your new year, not just the browns, yellows and oranges of winter stews. And no – M&M’s don’t count.

2.    Bring a buddy on board

If you’re in a good place, wellness-wise, perhaps the next phase in  your wellness journey is to pull a partner in with you. Perhaps you have a spouse, partner, relative or close friend who you wish would improve his or her wellness habits. Try to gently coax them toward the path of wellness. Just remember that subtlety is important here. Try inviting them to wellness by saying things like: “Would you be interested in taking for a walk with me?” or “How about you come over to my place for dinner tonight?” That tactic will work far better than saying something like: “I was thinking you should lose some weight.”

3.    Learn something new skill

At NWI, we emphasize the six dimensions of wellness, of which “physical wellness” is only one. If you’re in great physical shape, perhaps it’s time to focus on a new dimension of wellness, like intellectual wellness. Try picking a new skill you’d like to learn and set aside time daily or weekly to improve yourself. Make sure to pick a long-term skill, like playing an instrument, painting, or learning a language, for example, that you won’t be able to master in a matter of days. You’ll have a new outlet for the rest of the year, and potentially for years to come!

4.    Get involved

When we get into our work/exercise/eat/sleep routines it can be difficult to find extra time for anything else. To be a wholly well person, however, we have to develop our social wellness, also (outside of our work relationships). A new year might be a great time to get into a book club, volunteer organization, or rec-league sport so that you can make some new connections and become part of a new community.

5.    Break out of your exercise rut

Along the same lines as “learn a new skill” and “get involved” is the idea of breaking out of your exercise rut. If you’re a person who is known as “the one who listens to podcasts on the third treadmill from the left,” then it may be time to try something new. Try joining a rec-league team sport that’s new to you, like ultimate Frisbee, curling, or flag football, to meet new people, get a different type of workout, and gain a new perspective on what exercise can be.

6.    Strengthen your bonds

Creating an emotional connection with others can sometimes be easy and quick, and other times take effort and time. Over time, emotional connections can erode. Make an effort, even setting reminders for yourself, if you have to, to re-strengthen the emotional connections you have with those you hold dear. Spouses, partners, parents, children, and close friends will appreciate hearing that you care about them, think of them, and appreciate their presence in your life.

7.    Take a class

Formatted learning is a habit that many of us fall out of after we leave school.  Pick a subject you care about, and sign up for a class in 2016. The old habits of reading, listening, and studying will come back. This will force you to take a break from work, learn something new, and schedule a set amount of time for yourself every week. Bonus: You may meet some new people with similar interests!

8.    Improve your work/life balance

This is a difficult resolution for many in today’s work environment to implement, but you can improve your work/life balance in 2016. Schedule time for yourself and for your family so that work can’t take over. Go so far as to put it into your work calendar so your coworkers know that time is spoken for. The hardest part may be to get yourself to recognize that “Not Work Time” is not for doing work.

9.    Get spiritual

The spiritual aspect of wellness is one that tends to get ignored. Regardless of what you believe, or don’t believe, 2016 can be a new start to figure out your relationship to the universe and the world around you. To improve your spiritual wellness this year, get involved with your religious organization, attend your regular services, or even take up mindfulness meditation.

10. Volunteer

There is not much that makes us feel better than giving back. You can improve your emotional and social wellness, as well as your community, by finding a volunteer organization you care about and donating your time. You’ll make a positive impact on other peoples’ lives, and the good feelings you get back will be more than worth it.


Those are ten suggestions for new year’s resolutions to improve your wellness. What resolutions have you made? How will you be improving your wellness in 2016?

Tags:  2016  Health  Resolutions  Wellness 

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Declaration of MY Independence (December 2010)

Posted By National Wellness Institute, Friday, October 1, 2010
Updated: Friday, December 28, 2012

Every year millions of Americans set new goals, write down their wants, and decide that this year, is a new year. Every year millions of Individuals set New Year's Resolutions. This saying has lost all true meaning when analyzed. After asking family and friends, most people could conclude that last year's resolutions have gone unresolved and unnoticed. That is why this year things are going to be different. This year were starting the Declaration of MY Independence.

It's time the millions of people who want to change something about themselves or their lives really make that change. In a recent study, 40-45 percent of Americans make a New Year's Resolution. Of those 75 percent will continue their efforts past the first week, 71 percent past the first two weeks, 64 percent after one month, and 46 percent after six months.

We want to get people away from the idea of a "New Year's Resolution" And move towards real change. Let's face it, this isn't about doing something for 2011, it's about doing something for yourself and making a change in your life. So, we want it to last well past 2011.

The first thing is to set that goal. It might be aiming to lose the first twenty pounds you have been dying to get rid of, or maybe it's losing the last twenty. It may be to quit smoking or exercise more. It may simply be to eat more fruits and vegetables. Every goal, no matter how small, is worth something. But do remember, when making these goals, we do want them to be realistic. Losing 100 pounds may not be the place to start. Think about losing the first twenty and then working from there.

After a goal is set, formulate a plan. Make a Declaration of MY Independence so everything is set in stone. When something is written down, the likelihood of itt happening is much greater. Also, set a time line. Make a calendar or spreadsheet to make dates more concrete. Don't write, Eat more vegetables, instead write, eat a serving of carrots on Tuesday, broccoli on Wednesday, and so on.

Put pressure on yourself, but remember everyone screws up. Don't get down on yourself for not making your morning workout or for eating that extra piece of pie. Just move on from your slip and try not to let it happen again. Many people, after they have a mix up, end up giving up on their entire program and might even forget all the progress that they have already made.

Also, some people find it helpful if they set rewards for themselves if they achieve their goals or if they continue to stay on the right track. Remember, these goals don't have to be, I get to eat an extra piece of pie, they should be something more like, I get to buy myself a new dress, or I get to buy that new kitchen appliance I want. This way the goals are not directly linked with the goal in mind, and they don't undermine the goal, but act as their own reward.

Now it is time to write it down or think about the goal that you have been dying to achieve. Make sure it is something that you truly want and something that is achievable. You can use our attached sheet to fill out some simply questions, or write it down in your journal or planner. This is about you. It's your turn to make a change and it starts today. Take back your independence and give yourself the freedom to make real change! Say good bye to failed New Year's Resolutions and say hello to YOU!

Declaration of MY Independence

I, _____________________, am declaring that I am going to make this change in my life:

The reason I want to make this change is for the following reason(s):

I am going to achieve my goals for doing the following:

I am hoping to achieve my goals by this date:

My reward to myself for achieving this goal is:


Tags:  Behavior Change  December 2010  Emotional  Intellectual  physical  Resolutions  Social 

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