The First Step to Being ‘Well’
Here’s the thing about health - we’re often told there’s a “right way” to do it. The perfect routine, the ideal meal plan, the best time to work out, meditate, or sleep. And if you’re anything like me, all this conflicting advice doesn’t motivate you - it overwhelms you. So much so, you end up doing… nothing. You feel stuck, unsure which path is actually right for you.
But here’s what I’ve learned through my own journey: there may be better ways to care for ourselves, yes - but none of them matter if we haven’t first become acquainted with ourselves. With who we are, how we feel, and what we really need.
Every craving, every ache, every bout of anxiety - these aren’t random. They’re your body trying to speak to you. Mine speaks loudly - sometimes more than I’d like. But those signals, those whispers and shouts, are the starting point.
So what’s the first thing to do?
You listen.
That’s it. You don’t need to overhaul your diet, sign up for a new program, or buy anything. Just start noticing. What is your body telling you, and when? How does it feel when you wake up? What triggers the craving for sugar at noon? What does your energy do after certain meals or conversations?
For me, mornings are noisy - my mind wakes up racing. This used to scare me. Now, I know it’s just part of how I work. I don’t always handle it perfectly, but there’s comfort in the knowing. That knowing softens the fear.
That same knowing applies to the craving that hits at lunchtime - not always from hunger, but from habit. I can see it more clearly now. I don’t always act on it, but I notice it. I respect it.
These moments - the thoughts, the cravings, the impulses - are fleeting. But they show up every day. And they can be just as exhausting as they are revealing.
So if you're unsure where to start on your wellness journey, I want you to begin here:
Listen.
That’s the first step. Not a transformation. Not a detox. Just noticing. Just becoming aware of the signals rather than numbing or ignoring them (which, trust me, I’ve done plenty of).
And if you’re anything like me, you’ll need this to be simple. Gentle. Broken down into the smallest, most manageable pieces. So that’s what we’ll do - together.
This week, just practice noticing.
Get curious.
Write it down.
Speak it out loud.
Record it if that helps.
Let this be the beginning of a new kind of relationship with yourself - one rooted in awareness, not pressure. One step at a time.
The Self-Awareness Reset.
Each day includes a Focus, a Prompt, and a Mini Practice grounded in self-observation, body listening, emotional regulation, and gentle structure.
Day 1: Begin With Curiosity
Focus: Pause before action.
Prompt: “What do I notice in my body right now?”
Mini Practice: Before each meal or snack, pause for 30 seconds. Ask yourself what you’re feeling - emotionally and physically. Hunger? Anxiety? Habit? No judgment - just notice and jot it down.
Day 2: Mornings Are Messy (and That’s Okay)
Focus: Understand your morning mind.
Prompt: “What thoughts greet me when I wake?”
Mini Practice: As soon as you wake up, write down the first 3 thoughts that cross your mind. Then ask, “Are these facts or just familiar?” Let them be there without reacting. Create a short morning ritual to ground you: deep breaths, a stretch, or a moment of stillness.
Day 3: The Language of Cravings
Focus: Your body’s way of asking for something.
Prompt: “What am I really craving?”
Mini Practice: Track one craving today - food, validation, distraction. Note the time, the feeling, and any patterns. Ask, “Is this physical, emotional, or habitual?” Let the awareness be enough. You don’t need to act.
Day 4: Let the Noise Be There
Focus: Reducing fear by knowing what’s coming.
Prompt: “What do I fear will happen if I don’t control this?”
Mini Practice: When anxious thoughts or urges hit, don’t push them away. Say out loud, “This is allowed to be here.” Imagine the thought as weather passing through. You don’t need to fix it, just watch it move.
Day 5: Nourishment Over Numbing
Focus: Noticing when you reach for coping.
Prompt: “Am I soothing or avoiding?”
Mini Practice: When you notice the urge to check your phone, overeat, drink, or seek external validation - pause. Ask, “What do I really need right now?” Try one nourishing alternative: journaling, a walk, calling a friend, or simply breathing.
Day 6: The Power of Noting
Focus: Make the invisible visible.
Prompt: “What patterns do I see?”
Mini Practice: Review what you’ve noticed this week - any repeated cravings, thoughts, emotions. What’s your body trying to tell you? Where are you most dysregulated? Most grounded? Don’t fix - just observe with compassion.
Day 7: Choose Again, Gently
Focus: One intentional choice.
Prompt: “What would feel kind and aligned today?”
Mini Practice: Make one intentional decision based on everything you’ve observed. It might be delaying lunch by 20 minutes, choosing rest over productivity, or saying no to a familiar habit. Let this be a celebration of knowing yourself a little more deeply.
Weekly Anchors (Do Daily if You Can)
Evening reflection: What was one moment I listened to myself today?
Body scan pause: Set a timer for one 5-minute moment of stillness each day.
Mantra to repeat: “I am learning to understand myself, not perfect myself.”
