Wellness Check-in Journal: Winter Wellness Wrap-Up

As we head into the busy holiday season and end-of-year demands, it's important to pause and check in with ourselves. Use this journal to reflect honestly on your current well-being.

Part 1: How Am I Doing Right Now?

1. Physical Well-being

• How much sleep are you typically getting each night? Do you feel rested?
  
  
  
• What kind of foods have you been eating recently? Are you feeling energized?
  
  
  
• How often are you physically active? What activities do you enjoy?
  
  
  

2. Mental Well-being

• How would you describe your current stress levels on a scale of 1-10 (1 being very calm, 10 being extremely stressed)? What is contributing to this?
  
  
  
  
  
  
• What thoughts or worries have been on your mind lately?
  
  
  
• What activities help you clear your head or focus?
  
  
  

3. Emotional Well-being

• How often do you feel joyful or content? What brings you these feelings?
  
  
  
• How do you typically cope with difficult emotions like sadness, anger, or frustration?
  
  
  
• Do you feel comfortable expressing your emotions to trusted people?
  
  
  

4. Social Well-being

• How connected do you feel to your friends and family?
  
  
  
• What activities do you do to spend time with loved ones?
  
  
  
• Do you feel supported by the people in your life?
  
  
  

Part 2: Looking Ahead

5. What is one area of your well-being that you would like to give more attention to in the coming weeks? (e.g., getting more sleep, managing stress, connecting with friends)

6. Why is it important for you to focus on this area right now?

Holiday Habit Builder Activity: Winter Wellness Wrap-Up

Now that you've reflected on your current well-being, it's time to build some healthy habits to help you thrive during the holiday season and tackle those end-of-year demands!

Use this guide to create your personalized "Winter Wellness" plan.

My Winter Wellness Goals

Think about the areas you identified in your Wellness Check-in Journal that need more attention. For each area below, set ONE SMART goal: Specific, Measurable, Achievable, Relevant, Time-bound.

1. Stress Management

• Goal: What specific action will you take to manage stress? How often will you do it? By when?
  Example: I will spend 10 minutes meditating using a guided app three times a week for the next four weeks.
  
  
  
  
  
  
  
  
  
  
  
• Why this goal is important to me:
  
  
  

2. Social Connection

• Goal: How will you intentionally connect with friends or family during this busy time? Be specific!
  Example: I will call a family member once a week and schedule one coffee date with a friend before December 20th.
  
  
  
  
  
  
  
  
  
  
  
• Why this goal is important to me:
  
  
  

3. Physical Health (Sleep, Nutrition, Movement)

• Goal: What habit will you focus on to support your physical health? Pick one!
  Example: I will aim for 8 hours of sleep each night by putting my phone away 30 minutes before bed, starting tonight.
  
  
  
  
  
  
  
  
  
  
  
• Why this goal is important to me:
  
  
  

4. Emotional Well-being

• Goal: What activity will you do to nurture your emotions or express yourself positively?
  Example: I will write in my gratitude journal every other day to acknowledge positive moments.
  
  
  
  
  
  
  
  
  
  
  
• Why this goal is important to me:
  
  
  

My Wellness Toolkit

What are 2-3 resources, people, or strategies you can use when you need extra support to maintain these habits or cope with challenges?

My Commitment Statement

I commit to prioritizing my well-being this holiday season by focusing on the habits I've outlined above. I understand that it's okay to adjust my plan as needed and to seek support when I need it.

Signed: __________________________ Date: ______________