Look after yourself inside and out this year!

As we kick off a new year, you may be thinking about ‘resolutions’. Often, we think about only one aspect of our wellbeing - like nutrition, fitness or stress - and try to ‘fix’ it. However, all these areas are interconnected, which is why I developed the Wheel of Wellbeing.

Each area of the wheel supports the others, creating a ripple effect. For instance, better sleep helps you make nourishing food choices, which boosts energy for movement. Sleep, nourishment, and movement all contribute to better stress management, which, in turn, helps you nurture supportive relationships. Connection fuels positivity, inspiring a greater sense of purpose and meaning in life.

Try focusing on ONE area at a time.

Build habits that become part of your routine, then move on to the next part of the wheel. Step by step, you can create more balanced and holistic wellbeing for yourself.

Sleep
• Aim to get at least 7-9 hours sleep each night, a consistent bed time and wake time helps.
• Get outside and expose your eyes to natural light for at LEAST 15 minutes in the morning.
>> Have first coffee/tea outside, park further away from the office, do phone calls outside
• If you wake during the night don’t check the time! >> Try a black out eye mask + ear plugs
Nourishment
• Eat more whole food and less processed food.
• Make it HARDER to access the food/drink you want to have less of.
• Make it EASIER to access food/water that nourishes you.
>> Aim for 5-6 handfuls of veggies a day, use a veg box in the fridge, incorporate soup!
Movement
• The more you move, the better you sleep, the easier it is to make healthier choices...
• Aim for moderate intensity exercise 30mins/day or vigorous intensity 15mins/day, and include 2 sessions of muscle-strengthening activities per week.
>> Plan your activity, schedule the time and location - make it a non-negotiable priority
>> Review your scrolling time - swap 30 minutes out for movement!
Stress Management
• Take microbreaks to allow your brain time to process all the data and have space for ideas.
>> Do dishes, washing and chores without listening to or watching something
>> Leave your phone in your pocket in the lift, in a queue, watching your kids sports game
>> Eat without your phone anywhere near you, wear a watch and leave your phone
>> Try silence in the car or when walking!
Relationships
• Reflect on what you can do to feel more connected with friends, family, colleagues, neighbours and the community - plan activities, walks, regular phone calls - or even better - face-to-face catch ups or meetings.
>> Be mindful of who you spend time with, focus on people who give you good energy!
Purpose and Meaning
• Having meaning in your life is, in essence, is the feeling that your life and what you do matters.
• It is about having a sense of purpose, something that gets you out of bed in the morning.
>> Plan in activities/actions which bring meaning to different areas of your life including work, personal growth, helping others, leisure and hobbies, relationships

>> Download my FREE resource: The Wheel of Wellbeing - you can print this for your fridge!

Seeking personalised nutrition advice? My friendly team of experienced Nutritionists and Dietitians at Mission Nutrition work with clients one-on-one throughout NZ and would love to help you.

Keen to dive deeper with me? This year, in 2025, I am very excited to be launching findWellness with Claire - a new programme designed to guide you through simple, meaningful changes to your health and wellbeing, one step at a time. Sign up to my mailing list below to keep updated about this. I am also available to speak at events and conferences.

Wishing you better wellbeing this year!

Claire x