Author: Samantha Bureau, PhD
Dr. Bureau has her PhD in Neuroscience with a focus on cellular and molecular medicine, an MBA, and a Bachelor’s of Science in Psychology. Dr. Bureau has expertise in neurodegeneration, traumatic brain injury, and pre-clinical pharmacology. Dr. Bureau actively works with athletes, Veterans, and youth looking to improve their brain health and performance and mitigate against the negative consequences of brain trauma.
If you want to glow up this year, you need to think about building a wellness arc. What’s a wellness arc, you may ask? I like to think about a wellness arc as a gradual progression to build habits, a slow burn.
Achieving your wellness goals isn’t just about motivation; it’s about strategy. The difference between those of us who consistently set and achieve their goals and those of us who struggle to stay consistent often comes down to preparation. By taking a proactive and realistic approach, you can build systems that make success inevitable.
In my opinion, the biggest reason people fail to stick to their habits is because they try to change too much at once. While it may feel inspiring in the moment to dream up all the ways you can completely transform your life, let’s face it, we’re creatures of routine. No matter how much motivation we have, eventually motivation will wane, and we will need to rely on our determination or revert to our existing habits. And while it is nice to think that we have enough discipline and determination, I promise you, when you have a bad day, are exhausted, or thrown one of life’s curve balls, reverting to your existing habits will be a lot easier than pushing through. This is why our focus needs to be on building new habits that we can actually sustain.
Hence, the slow burn. Here’s exactly how to build your wellness arc to ensure you achieve your goals in the long run.
1. Take Stock of Your Life
Before deciding what you want to change, you need to first understand the ground you currently stand on. This is your opportunity to take stock of your life through what I call a “life-audit”. A life audit is exactly what it sounds like, and audit of your life. The good news is, it doesn’t have to be a long-arduous process, unless you want it to be. It can be as simple as asking yourself the following questions:
- What parts of my life feel authentic to who I am today and who I want to continue being?
- What parts of my life don’t align with who I want to be?
- What areas of my life do I feel confident in today?
- Health (Physical & Mental)
- Finances
- Friends & Family
- Personal Growth
- Career
- What areas of my life do I feel need the most attention today?
- Health (Physical & Mental)
- Finances
- Friends & Family
- Personal Growth
- Career
- What are my current habits?
If you’re looking for a more extensive life-audit, you can get my Life Audit and Goal Setting Guide here for just $7. This audit includes a 38 page workbook and access to additional trackers to help you stay on track.
2. Decide Who You Want to Be
Once you have reviewed your current state, it’s time to dream big and envision who you want to be. This is the opportunity to really go for it and put everything on the table, no matter how unrealistic it may seem right now. Not everything you put down here will stay in the process, so there is no risk in listing anything and everything.
3. Define Gaps Between Where You are and Where You Want to Be
Now is your opportunity to sort through what you’ve collected during steps 1 and 2.
Take a new sheet of paper or page in your notebook and create three columns. Label the far-left column as “current state”, the middle column as “future state”, and the far-right column as “action items”. Fill the “current state” based on what you uncovered during your life audit. Fill the “future state” based on what you uncovered when deciding who you want to be.
Looking critically at this information, cross out anything in the “future state” you feel like isn’t realistic to pursue right at this moment. Remember, this isn’t your only opportunity to change your life. In the “current state” column circle anything that directly conflicts with where you want to be. After this, you will be left with everything you need to identify gaps between your current state and your future state and you can fill out the “action items” column. This column will serve as your framework for your wellness arc.
4. Build Your Wellness Arc
Take a moment to define what you’re working toward; this will act as the foundation of your wellness arc. Your goals should be specific, measurable, attainable, relevant, and time-bound (SMART). Instead of saying, “I want to be healthier,” say, “I will exercise for 30 minutes, five times this week” or “I will drink eight glasses of water daily.” The more precise your goals, the easier it is to create a plan around them. Remember, these goals should align with the action items you identified in Step 3.
Once you have all your goals listed, it is time to identify which goals to prioritize first so that you can build habits strategically. Remember, we are setting ourselves up to build slowly, not change everything all at once. The goals you prioritize first should align with the areas of your life you feel need the most attention as identified in your life audit. List your goals in priority order with the most important goal first and the least important goal last.
For each goal, list a habit that will help you achieve this goal. Don’t forget to also list the habits you already have baked in that you want to keep. These will act as your anchor habits to help keep you motivated as you look to build new habits.
5. Schedule Your Habits
One of the biggest pitfalls when building new habits is not setting a plan for success and just hoping for the best. And before we go further, a loose to do list is not a plan. An effective plan will include prioritizing your habits in your calendar. At the beginning of each week, schedule your workouts, plan your meals, and any habits just like you would a work meeting.
- Block out time for habits, such as exercise, meditation, journaling, etc. on your calendar.
- Schedule doctor, therapy, or self-care appointments in advance.
- Set reminders for movement breaks during your workday.
Treat these commitments as non-negotiable. If it’s in your schedule, you’re more likely to follow through. At the end of each week, evaluate if you added too much to your schedule or if it felt manageable. You want to challenge yourself, but you also want to be realistic so that you can to build momentum off your successes.
6. Track Progress & Celebrate Wins
Accountability can make or break your success. Find a method to track your progress and celebrate your achievements.
- Use a habit tracker or journal to check off completed goals.
- Take progress photos or measure key metrics.
- Reward yourself with non-food treats (e.g., a massage, new workout gear, or a relaxing bath).
- Share your wins with a friend or accountability partner.
Recognizing small victories keeps motivation high and reinforces positive behaviours.
7. Allow for Flexibility & Self-Compassion
Life is unpredictable, and perfection isn’t the goal—progress is. Build flexibility into your routine so you can adapt when necessary.
- Have backup workouts for days when time is tight.
- Keep easy, healthy meal options for busy days.
- Practice self-compassion if you miss a goal—just pick up where you left off.
Long-term wellness is about consistency, not rigidity. By setting yourself up each week with a solid but adaptable plan, you’ll make steady progress toward your wellness goals while enjoying the process.
Bonus Tips:
Here are some extra tips to help you remove friction from your life so that you can put all of your energy toward building new habits.
1. Plan Your Meals In Advance
Nutrition is foundational to wellness, and having a plan for what you eat each week can eliminate decision fatigue and last-minute unhealthy choices.
- Plan your meals: Create a simple menu based on your dietary goals and preferences.
- Grocery shop with intention: Make a list and stick to it to avoid impulse purchases.
- Batch cook: Prepare staple meals or snacks in advance to save time.
- Portion control: Pre-portion meals to make healthy choices easier.
If meal prepping feels overwhelming, start with planning your weekly menu in advance and prepping a few healthy snacks to grab when you’re on the go.
2. Optimize Your Environment for Success
Your surroundings play a significant role in shaping your habits. Make sure your environment supports your wellness goals.
- Keep a water bottle at your desk to remind you to hydrate.
- Lay out your workout clothes the night before.
- Store healthy snacks where they’re easy to reach.
- Set up a relaxing space for meditation or winding down.
- Keep your space tidy and somewhere you want to spend time in.
By reducing barriers to healthy choices, you’ll naturally make better decisions throughout the week.
3. Establish a Consistent Sleep Routine
Sleep is the foundation of wellness. Without adequate rest, energy levels dip, cravings increase, and motivation declines.
- Set a consistent bedtime and wake-up time, even on weekends.
- Create a relaxing nighttime routine—reduce screen time, dim the lights, and engage in calming activities.
- Avoid caffeine and heavy meals too close to bedtime.
- Optimize your sleep environment with a cool environment, blackout curtains and a comfortable mattress.
- Get outside within 30 minutes of waking and 30 minutes before the sun sets to help regulate your circadian rhythm.
A well-rested body and mind will make it significantly easier to stick to your wellness plan.
4. Prepare for Mental Resilience
Your mindset is just as crucial as your physical preparation. Each week, take time to cultivate mental resilience.
- Set intentions: Identify your focus for the week—whether it’s stress management, consistency, or self-compassion.
- Use journal prompts: Reflect on what worked last week and what can be improved.
- Practice mindfulness: Incorporate breathing exercises, gratitude, or meditation into your routine.
- Have a bounce-back plan: If you miss a workout or overindulge, don’t spiral. Instead, have a plan for how you’ll get back on track without guilt.
5. Plan for Social & Emotional Well-being
Wellness isn’t just about fitness and nutrition—it’s also about connection and emotional health.
- Schedule time for friends or family who uplift you.
- Plan activities that bring you joy (e.g., hiking, bowling, or creative hobbies).
- Set boundaries around energy-draining commitments.
- Seek professional support if needed—therapy, coaching, or mentorship can be invaluable.
When your emotional health is supported, it becomes much easier to sustain your physical health goals.
Final Thoughts
Success in wellness doesn’t happen by accident—it happens by design. By taking time to identify your starting point and compare it to your ideal future you can set an intentional habit arc that you can stick to. Start small, refine your approach over time, and remember: the key to lasting wellness is not just discipline, but also self-care, flexibility, and a commitment to growth.
If you are looking for more support, you can grab my Life Audit & Goal Setting Guide here. It’s only $7.
Disclaimer
The information and content contained in this blog is for informational and educational purposes only, does not constitute medical advice, diagnosis, or treatment, and does not establish any kind of patient-client relationship. Any information presented in this transmission is not a substitute for any kind of professional, health or medical advice, and you should not rely solely on this information. Always consult a qualified professional in the area for your particular needs and circumstances prior to making any professional, legal, health, medical and financial decisions.
