5 Ways to Practice Wellness + FREE Weekly Wellness Tracker

December 18, 2020 | by Livv Mills | This post may contain affiliate links

“The concept of total wellness recognizes that our every thought, word, and behavior affects our greater health and well-being. And we, in turn, are affected not only emotionally but also physically and spiritually” - Greg Anderson

Let’s face it, practicing wellness is no easy feat for any of us! This is probably because we have all been conditioned to understand wellness as we see it on social media.

You now what I’m talking about…

The 4am self-care routine, daily avocado açaí smoothie bowl, $160/mo+ boutique gym memberships, daily lunches at your local cafe, and only buying free-range, cage-free, organic, grass-fed food from your neighborhood grocer.

This is not real life for most people and it definitely ain’t real life for me :)

Practicing wellness for the average Janes and Joes shouldn’t be considered a daily spa retreat or expensive to do.

Wellness is simply the act of practicing healthy habits on a daily basis to gain better physical and mental health outcomes.

Simply put, practicing wellness = THRIVING instead of SURVIVING…that’s it!

This means that practicing wellness for you can mean drinking 8 glasses of water per day or simply journaling to improve your mood.

Practicing wellness is so easy and customizable however, I realize that many people, like me, need a bit more structure and guidance when getting started.

That’s why I created this weekly wellness tracker to help me practice wellness every single day.

Download the Weekly Wellness Tracker Here

*This printable is letter size only. If you would like access to the A5 size of this printable, you can access it in the Freebies Library here*

This is actually the same wellness tracker that's in the Wellness Kit located in my Printables Shop. This wellness kit includes over 20+ pages of self-care printables.

Check it out here!

Why You Should Track Wellness

You may not have known this but there are few different areas to choose from when it applies to establishing good wellness practices;

  • Physical

  • Spiritual

  • Emotional

  • Mental

  • And even Occupational!

This Weekly Wellness Tracker primarily focuses on the physical aspect since your body needs to be healthy in order to execute to the best of your abilities in various areas of your life.

Thus, tracking your physical wellness helps to improve your sleep, hydration, nutrition, and more!

What's Included in the Weekly Wellness Tracker

  • High quality design, PDF file 300 dpi

  • Wide margins so you can easily punch the insert and put it into your planner…this is the one I use

  • Sizes: A5 and US Letter

  • Instant access: No need to sign up for a newsletter…just click to download and start tracking!

If you want EASY ACCESS to more FREE printables like this, then make sure you sign up for the Freebies Library below!

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5 Ways to Practice Wellness Using This Free Wellness Printable

Water Intake

Although the body is comprised of mostly water (about 60% of your total body weight), we still need to ensure that we consistently consume more water since we lose some when we breathe, sweat, and use the bathroom.

8 glasses of water per day is a great place to start!


Do you remember exactly what you ate 3 days ago. I know I don’t. Tracking the food you eat on a daily basis can give you better insight on what’s happening with your body and mood.

Before tracking my meals, I didn’t realize how often I was eating at Chipotle and how tired and unmotivated those burrito bowls were making me. What I felt like was every once in a while, was more like 2-4 times a week lol.


Physical exercise is always the ticket to better health. Our bodies are made to move! Exercise not only releases endorphins which makes us feel great, but it also makes our body stronger and aids in fighting illness and disease.

Experts say that even 30-mins of exercise per day can prolong your life, reduce stress and even improve your memory!


Getting the proper amount of sleep is one of the simplest activities you can do to enhance your physical wellness- yet 1 out of 3 adults don’t get the proper amount of sleep (about 7-9 hours a night). Monitoring your sleep is a great way to access your wellness each day. Lack of sleep ultimately effects your mood and mental capabilities.


Maintaining your mental and emotional health is no joke. Simple activities like tracking your mood everyday can give you better insight on how you are consistently feeling. If necessary, this can ultimately help you identify various patterns in your life and mental state.

By the way...

If you were wondering how you can also practice mental and emotional wellness, then check out the 30-Day Mental Clarity Journal!

It’s the best way to get to you the real you; packed with 30 days of self-discovery prompts and exercises to help gain mental clarity on your fears, goals, regrets and more!

Download the 30-Day Mental Clarity Journal Here!

If you enjoy my work, please consider sharing my website with your friends who could use my free printables, planners, and journals!. Also, be sure to follow me on Pinterest if you want to be the first to know about my latest printables and freebies.

Have an amazing day and happy tracking!

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