The well club: 66 days to wellness

Your habits will determine your future

Jack Canfield

It takes 66 days to make a new habit. Over those 66 days, there are three stages:

• The first 22 days – honeymoon period. You feel excited by your intentions, courageous in your resolve and curious about what will change for you. You’re highly motivated and enormously optimisic; then
• The middle 22 days – HARD work. You start to doubt the purpose of this mission, you’re skeptical of the benefits and frustrated at the lack of progress or results you’re seeing. You’re becoming demotivated, pessimistic and maybe angry, restless or grumpy; but then
• The last 22 days – the magic happens! You start to feel good, you’re not even really consciously thinking about doing the new habit now, because it’s become the new habit. You’re proud of yourself, you’re satisfied, and you’re enjoying the benefits. You’re possibly an advocate now, encouraging others to get on the bandwagon.

Trouble is… many of us barely make it to day 22, let alone day 44 and then 66. Changing habits is HARD, even though each of the daily baby steps are often EASY enough to do.

I’ve put together the following 66 wellness habits to help find what works for you. You might start with number 1 and just do that for 66 days, or you might try a new one each day. That might be a combination of things (meditate, exercise, read, journal) or just one (giving out more hugs), but what I’m hoping this will do for you is get you focussed on your own wellbeing for the next 66 days and identify a small or massive change that, in becoming habitual, make you feel GREAT.

Start anytime. Share it with someone you love. Make it a challenge with a reward at the end. Prioritise yourself and your wellbeing as the #1 thing in your life each day – you’re totally worth it!

Here we go…

1. Body brush – using an exfoliating mitt or a store-bought brush, this invigorating rub down kick-starts your circulation and leaves your skin feeling smooth and silky (guys, this isn’t just for the ladies, you’ll love it too!). For best results, make it a daily routine, ideally at night so you can scrub the day away…
2. Sit in stillness for 10 minutes. Meditate, pray, listen to calming music. Get comfortable, free of distractions and take time out to still your mind, check in with the body and reconnect with your inner peace. Best completed daily, but any time you stop to be still is worthwhile. I use Insight Timer to guide my quiet time.
3. Eat mindfully. Savour what goes into your mouth, put your utensils down whilst you chew, give yourself an opportunity to really taste your food. Be conscious of what’s on your plate, where this food came from, how it was made and what it took to get to you. Listen to the body between bites and stop eating when you’re full.
4. Give someone you love a hug. A proper hug! Rather than the fleeting pleasantry of embrace or the “A frame” I get from my teenager. Really put your whole heart into it, stay in it for a few more seconds than feels comfortable, 6 seconds if you can manage it. Still your mind (the grocery list you’re compiling in your head can wait). Take a breath together. Now THAT’s a hug!
5. Read something nourishing for 20 minutes. Grab a book, a blog someone sent you, or an industry journal you’ve been meaning to get to (hard copy or online). Set a timer for 20 minutes. Keep reading. This daily habit builds knowledge and feeds your brain.
6. Make an appointment for your health. Whether it’s the pap smear you’ve been putting off, your regular dentist visit or you realise it’s been “years” since you had a general once-over from your GP, take time to make an appointment TODAY. Address the niggling worry about something not right in the body, and prioritise keeping on top of your vitals like blood pressure and general fitness. Your body is the only one you’ll ever have, it’s worth the investment of your time.
7. Journal for 20 minutes. Find a time and place where you won’t be interrupted and take out your journal. (Don’t have one? Grab some paper or the notes app on your phone…) Set a timer. Just write. Express your gratitude, walk through your day or your dreams from last night, set down your goals, explore your curiosities. Let your thoughts run free and onto the page. Ideal as a daily habit.
8. Call someone you love and tell them why.
9. Have a TV free day. Use the time you’d normally spend in front of the tube on other pursuits that bring you joy. Take a walk, or a long bath. Extend talk time over dinner. Play a board game. Watch the sun go down. Notice how you feel and whether it might serve you well if TV free time became a regular thing.
10. Write a letter of forgiveness. You may not send it, but write it anyway. Tell the recipient you forgive them, own your part of the problem if you need to. It might be a letter forgiving yourself. It might feel so freeing that you send it. Or write more letters.
11. Have a rest day. Clear your calendar, put down your phone and spend a day off the grid doing whatever restful acts restore you. It might be a sleep in and slow breakfast. Or a hike in the wilderness. Maybe its laying on the beach all day, or spending quite time with family. Book a facial or massage in advance and spend the remainder of the day reading or napping. Whatever it is, put aside the tasks and activities that deplete you and just focus on being kind to yourself and recharging.
12. Fast from social media. Enough said.
13. Bathe. Run a hot bath, add your favourite salts and oils, set the lighting and make sure you can’t be disturbed. Immerse yourself for 20-30 minutes and let this simple wellness act do its job. If you don’t have a bath, see if a friend or relative can offer up theirs. If nothing else, take a long hot shower and enjoy time in the warm steam.
14. Do a core workout. If you don’t go to the gym or have an online exercise regime, try searching “core workout” on you tube and find one that meets your time preference and ability. Or, keep it simple and plank for one minute and do 10 situps.
15. Smile at every person you see all day. Make eye contact, part your lips and turn up the corners of your mouth. See what happens.
16. Make a smoothie for breakfast this morning. Take some yoghurt or milk, throw in some fruit, almond butter and any superfood, protein, collagen or gut powders. Drink.
17. Fast. Wait at least 10-12 hours between dinner and breakfast. Extend to 14 or 16 if that works for you. Be aware how it feels.
18. Squat. If you only have time or ability to do 10, stay with that. Try for 30.
19. Take a walk. Find time in your day to put one foot in front of the other for 20 minutes of leisure. First thing in the morning is great, so is that time between arriving home from work and starting dinner. After dinner is a great way to avoid munging out on the couch. The important thing is the walk, make it fit with your schedule.
20. Do 10 push ups. Moderate as you need to, including on your knees or vertically against the wall. Start with attempting 10. Aim for 30.
21. Watch the sun come up. There’s something magical about consciously watching the first light of day. Take photos. Do it solo or and encourage someone to join you for this morning moment.
22. Catch up with a friend you haven’t spoken to in a while. Meet for a cuppa or a drink, face to face, phone or Zoom. Enjoy reconnecting. If it’s really been a while, make some notes of what you’d really like to talk about.
23. Massage your face for a few minutes. Its apparently the secret to why french women look so fabulous at every age. Enjoy just focussing on your own skin for a few minutes a day, particularly if you’ve been intoxicated with stress or worry.
24. Watch the sunset. The way the sky changes as the sun sets can be breath taking. Taking time to watch this daily spectacle can reset your perspective, bring you into the present and soothe your soul. Its also the perfect activity shared with loved ones.
25. Exfoliate. I love mixing some brown sugar with coconut oil, rubbing it over bare dry skin and then jumping in the shower to wash off. You can actually eat this stuff! It makes a mess of your bathroom, but its totally worth it for how delicious your skin feels and smells afterwards. Like with body brushing, this isn’t just for the ladies, this works a treat for gentlemen, too. Of course, you can also buy great off the shelf products from supermarket basics like Sukin to high end treats like Goop’s G tox.
26. Take 3 things you no longer need. Recycle/dispose/donate. Let go of stuff that is cluttering your life.
27. Donate $5 to your favourite charity. Send them love and gratitude for their work as part of your donation.
28. Window shop (in real life or online). Savour the feeling of not buying anything.
29. Pick something out of your wardrobe you love. You know the piece that makes you feel wonderful? Wear it today, even if it may be “too good” for where you’re going.
30. Watch something you know will make you laugh.
31. Cook something new. A recipe you’ve been meaning to try, something that looks yummy on Instagram, or flip to a page in a cookbook you love.
32. Tell someone something new about yourself.
33. Listen to your favourite song. Dance.
34. When you wake up in the morning, write down what you dreamed about last night. Might it mean something?
35. Listen to a podcast. Take notes about what inspires you or teaches you something new.
36. Write down three things you want to achieve in the next 10 years. Under each one, write what the next first step is.
37. Grow something.
38. Write down 3 things you want to achieve this week. Reward yourself as you tick them off.
39. Send a positive, loving message to someone. Don’t be annoyed if they don’t respond how you expect them to (or at all).
40. Apologise to someone.
41. Make something and gift it to someone you love.
42. Abstain from alcohol for a day, a week, a month, a year, a life.
43. Drink 2 litres of water.
44. Do yoga for 20 minutes. Make it as strenuous, relaxing or as meditative as you need.
45. Try brain training with Lumosity.
46. Watch a documentary on something that interests you.
47. Make this salad for lunch.
48. Make this for dinner.
49. Share with someone the best wellness thing you’ve done so far.
50. Check your most recent bank statement – how many of your purchases were on things that make you happy, or were things you really need
51. Tell someone they matter to you.
52. Leave a generous tip.
53. Send a thank you note to someone who changed your life.
54. Take a vitamin or supplement.
55. Journal before you go to sleep. Ask yourself “am I better today than I was yesterday?”. Its OK if the answer is “no” some days.
56. Spring clean. Wipe down your iphone and keyboard. Clean behind stuff. Declutter. Pick one space at home or work and give it a once over.
57. Lay on your back and stare at the sky.
58. Pick your next book to read. Buy it, order it, read it.
59. Read the poem “The Invitation”. If it works for you, share what it meant to you with someone.
60. Write 3 things you’re grateful for. Write more if that works for you.
61. Spend no money today. Or for as long as you can.
62. Start a savings account for your “me time” or to help meet your bucket list goals.
63. Write a bucket list. Prioritise the top 3.
64. Walk barefoot on the grass, sand or earth.
65. Write about your proudest achievement. Share it with someone.
66. Committ to doing the one thing for your wellness that you know will change your life.

So there it is. Print it out, share it with your loved ones, consider if this might work for you and take on the challenge.

Motivation is what gets you started. Habit is what keeps you going

Jim Rohn

I’d love to hear your thoughts and progress if you decide to move through it.

Thank you!