YES, I said what I said. But before you come at me—this doesn't have to take long, and you'll actually end up feeling better.

As an ADHD girl and the queen of inconsistency → and therefore stress, anxiety, nihilism, and self-loathing—I can promise that getting these little things right can transform your life. I'm going to show you how you can hit every aspect of this before 9 am.

Without further ado, I give you the wellness wheel.

Let's Start Where We Rarely Do: Social Wellness

You're lonely. Half the people you know are lonely. And it's not because you're broken—it's because you've been treating connection like a luxury instead of oxygen.

Here's the thing: thinking about yourself too much makes everything worse. Your anxiety spirals, your purpose evaporates, your joy tanks. The fastest way out of your own head is into someone else's reality.

Get in the habit of doing this every day.

Social Wellness Practices (Under 5 Minutes)

1. Call or text your parents.
   • Check in on them
   • Tell them you love them
   • Tell them you're grateful for them
2. Tell everyone you love that you love them.
   • Just pick a new person every day—a friend, teacher, trainer, coach, partner, child, sibling, niece, nephew, grandma-in-law, chosen family, literally anyone
3. Actually ask how someone is—your coworker, your friend, the store clerk.
   • When they answer, listen and notice what they need:
   • Are they sick? → grab them soup or a juice
   • Celebrating? → get flowers or just cheer them on
   • Low? → encouraging words, a coffee, their favorite treat, anything you know that will cheer them up
4. Express gratitude to someone you work with
5. If you admire someone or their work, tell them
6. Support a small business.
   • Grab coffee from an independent shop instead of Starbucks
   • Supporting local or independent is always a great move for community

"Everyone you know is fighting a battle you know nothing about."

So figure it out and support them.

Physical Wellness: Your Body Isn't a Passenger

Your body is not a passenger. It's the thing you live inside, and it's keeping a detailed record of every choice you've made, or avoided making, for the past decade.

You don't need to become an athlete. You need to stop treating movement like a chore and start treating it like maintenance—because that's what it is.

Quick Physical Wellness Practices (Under 5 Minutes)

1. Five-minute workout first thing. Literally anything—YouTube, pushups, stretching—but try to get your heart rate up a bit.
2. Walk somewhere instead of driving or sitting
3. Squats or calf raises while brushing your teeth
4. Stand up. Right now. Seriously—stand.

Slightly Longer Physical Wellness Practices (Worth It)

10-minute walk after dinner. This one thing will improve your sleep, your mood, and your blood sugar.

Take a group fitness class or go on a hike with a friend (bonus: this also covers social wellness!)

The gym three times a week doesn't fix what sitting in a chair for ten hours a day undoes. Move throughout the day, not just during your designated fitness performance.

Spiritual Wellness: You Need Something Larger Than Yourself

You don't have to be religious to need something larger than yourself to belong to.

Most people have replaced spiritual practice with scrolling, and then they wonder why everything feels empty. You can't manifest your way out of meaninglessness. You have to build a relationship with something that doesn't immediately reward you.

Daily Spiritual Practices (Under 5 Minutes)

1. Pray. To God, to the universe, to your better self—just do it.
2. Notice one beautiful or miraculous thing
3. Read one page of a holy text or philosophy
4. Give thanks for something specific
5. Sit in five minutes of complete silence—no podcast, no scroll, no noise

Bigger Spiritual Practices (Weekly/Sabbath)

Fast (from food, from screens, from noise) fasting is one of the best ways to reset. 

Journal 

Study something that matters

Worship or meditate for real

Engage with a tradition deeper than yourself. Read a text that has survived centuries. Pick something you've heard of or find something from a different part of the world. You don't have to believe it. You do have to take it seriously.

Intellectual Wellness: Reclaiming Your Attention Span

Your attention span is 47 seconds. That's not your fault; the smartest people in the world are doing this to you by design. But it's still your problem to fix.

You're drowning in information and starving for actual thought. Reading headlines is not thinking. Watching explainer videos is not learning. Scrolling through takes is not having an opinion.

If you want to be intellectually well, you need to do the thing almost no one does anymore: pay attention to one thing for longer than it takes to microwave leftovers.

This is the section where my under-5-minute promise starts to break down because, honestly, you probably want a little more time to scratch this itch.

Quick Intellectual Wellness Practices (Under 10 Minutes)

1. Just delete the social apps. I promise your health and wellness will skyrocket with this one switch.
2. Subscribe to one newsletter on a topic you actually care about. Read it every time it arrives.
3. One hard question per day: Pick something you don't understand. Sit with not knowing it. Do some research.
4. Argue against yourself: Take something you believe and spend five minutes making the best case for the opposite. Not to change your mind—to stress-test it.
5. Write one paragraph: Any subject. Writing forces thinking in ways consuming never will.

The Gold Standard: Deep Reading (30 Minutes)

Sustained reading—novel, essay, journalism, nonfiction. No skimming. No multitasking. Just you and the page for 30 uninterrupted minutes.

Being informed is not the same as being able to think. One is passive. The other is a skill you're losing.

Turn off the podcast on one walk this week. Let your own thinking fill the silence.