Glossies Made Me Do It : WRAP

I started this post in January, but I didn’t get it finished in time to join the linkup. Sticking with my theme of better late than never, I decided to write the rest of it so I could join this month’s linkup!


The January 2019 issue of O : The Oprah Magazine had an article about the suicide epidemic affecting women. It was a really tough article to read because these women opened up and shared things that they probably never would have anticipated telling others. One thing that stood out to me in the article was the idea of creating a Wellness Recovery Action Plan or WRAP.

I had never heard of this concept, and I’ll assume that most of you haven’t either. If you have, please feel free to skip ahead! 😉 For the rest of you (and me), the basic definition of WRAP is “a self-designed prevention and wellness process that anyone can use to get well, stay well, and make their life the way they want it to be.” (Source)

The source linked above has a lot of great resources on what a WRAP consists of, how to create it, and research findings about how a WRAP can be beneficial. The last point is particularly important to me as a librarian and someone who is tired of being inundated with suggestions from the world about how to feel my best. I want something that has research and proof behind it, and I like the concrete and detailed nature of this plan.

I am focusing on eight areas of wellness this year, so I already have some tools that I can add to my WRAP. I haven’t jumped into creating it yet, but I’m going to make it a priority for the next few days since I think it’s better to be proactive about these kinds of things, rather than reactive (hmm, maybe the seven habits curriculum that we used for our freshmen this year stuck with me more than I realized…haha).

Have you heard of or created a WRAP? If so, tell me about your experience with it!

Linking up with Lauren and Ashley

Wellness Wednesday : A Fresh Start

I’m 3 weeks late for this one, but better late than never, right?

I enjoyed this series last year, even if I fizzled out during the last part of the year, so I’m glad to have a fresh start and a chance to do better this year!

Wellness Wednesday, 2019: A Fresh Start

Before I chose my goals for this year, I decided to look back at my original goals from last January and see what they were and how well I did in accomplishing them. The results were…not great. I think part of it was because I didn’t keep them in a place where I could look at them daily and be reminded of what I was working towards. I think the other part of it was that we had a stressful year last year, so self-care and thinking about wellness were some of the first things I let slide. Either way, it’s 2019 now and time for a fresh start (let’s see how many times I can work that phrase into this post!).

My wellness goals this year are slightly different than last year. I’m focusing on 8 different areas of wellness, thanks to Dani’s Wellness Wednesday post. The areas she found after doing some research on the topic of wellness are :

  1. Emotional Wellness – Understanding your feelings and coping effectively with stress
  2. Environmental Wellness – Promotes interaction with nature and your personal environment
  3. Financial Wellness – Process of learning how to successfully manage financial expenses
  4. Intellectual Wellness – Having an open mind when you encounter new ideas and continuing to expand your knowledge
  5. Occupational Wellness – Enjoying your occupational endeavors and appreciating your contributions
  6. Physical Wellness – Maintaining a healthy body and seeking care when needed
  7. Social Wellness – Developing encouraging relationships with peers and relationships with romantic partners (just one romantic partner for this girl though!)
  8. Spiritual Wellness – Allows you to develop a set of values that help you seek meaning and purpose

All of the definitions are from the site linked above. It’s worth a read if you want a little expanded information on each topic!

Here are my goals for each area :

Emotional Wellness

  • Spend 30 minutes alone each week to reset myself.
  • Avoid bottling up feelings and seek help/counsel from family/friends when I find myself in a downward spiral.
  • Write in Sentence a Day journal to clear my mind and vent about things in a healthy way.

Environmental Wellness

  • Spend 30 minutes outside at least once a week, preferably during my lunch hour at work to escape my office, get fresh air, and look at something other than a screen for a while!
  • Make an effort to begin recycling more regularly by taking paper to work and recyclable items to the local drop off area that’s located about 10 minutes from our house.
  • Declutter our home and keep it cleaner for a healthier living environment.

Financial Wellness

  • Continue our debt free journey and pay off our two most ridiculous (because of the interest rates) loans this year.
  • Re-establish our $1,000 beginner emergency fund.
  • Create and follow a weekly budget that gives every single penny a purpose.

Intellectual Wellness

  • Complete (or exceed!) my 2019 Goodreads challenge of reading 100 books this year.
  • Start learning basic, conversational Spanish (and bonus – do it with Charlotte since she’s a sponge!).
  • Go through a beginner programming or coding course (I know this one is vague, but I’ll clarify it as I look into what I actually want to learn/achieve).

Occupational Wellness

  • Attend 2-3 in-person or online conferences this year.
  • Take all of the freelance writing and blogging courses that I’ve purchased…I’m a bit of a course buying fanatic!
  • Create a gratitude list of things that I like/enjoy about my job to keep handy on those days when I feel like I regret all of my life choices!

Physical Wellness

  • Complete a 5K – doesn’t matter if I run it, walk it, or some combination of those!
  • Get at least halfway to my overall weight loss goal. I don’t feel comfortable sharing the number at the moment, but perhaps I will as I make progress!
  • Eat clean 6 days a week and have a little wiggle room on Saturdays (family day!)

Social Wellness

  • Meet up with a friend once a month and do something fun (and cheap!).
  • Go to as many planner group meetups as I can and try to talk to someone new at each one.
  • Have more dates with that guy I’m married to, even if the dates just involve watching a funny show on TV and drinking a coffee drink that he creates.

Spiritual Wellness 

  • Use meditation apps on phone at least twice a week.
  • Create a list of core values and how I can make sure I’m sticking to those in my daily life.
  • Finish vision board.

I’m looking forward to seeing how working on goals in all of these areas will impact my life. Do you make wellness a priority in your life? If so, share some tips!

Also, if you would like to join in on the Wellness Wednesday fun (even if it’s several weeks after the rest of the group posts their updates…), then here are the optional prompts for the rest of 2019!

  • January 9: A Fresh Start
  • February 13: Healthy Heart
  • March 13: Indoor or Outdoor Fitness
  • April 10: Healthy Mind
  • May 8: The B.E.S.T. Care (BEST is for Breasts, Eyes, Skin and Teeth)
  • June 12: Mid-Year Review – How Am I Doing?
  • July 10: Family
  • August 14: Friends
  • September 11: Sleep Hygiene
  • October 9: Gratitude
  • November 13: Healthy Holidays
  • December 11: Year-End Review – What Went Well?

Too late to link up but thanks to Natalie and Leslie for hosting!

Wellness Wednesday : June 2018

Wellness Wednesday…on a Thursday!

Wellness Wednesday

Let’s review my January goals and my progress on those!

Goal #1 – Sleep at least 7 hours a night : I’ve been really bad about this one lately. I’ve been staying up way too late working on things that I don’t get done during the day, and then I’ve had trouble falling asleep. I have my Fitbit set to remind me to go to bed, but I still ignore it and stay up too late. I can tell too because I’m dragging during the day!

Goal #2 – Get at least 5,000 steps per day : I’m doing better with this one! I don’t hit it consistently, but I’m hitting it more often than I used to!

Goal #3 – Work on stress management techniques : I’m kind of working on this one. I haven’t started meditating yet, but I have started trying to remain calmer, especially in my parenting. I still have some things that I want to try, but this has definitely been better than it used to be!

Goal #4 – Drink 64+ ounces of water daily : Nailing this one! I have to keep my plants (in the app Plant Nanny) alive and grow my garden! #nerdalert

Goal #5 – Decrease screen time : I’ve been doing really poorly with this one also. I feel like I’ve been on my phone a lot more lately, so this is something I really need to focus on during this upcoming month. I may have to load some kind of time tracker app or something to block myself from using it at certain times!

This month’s prompt is about mental health tips. This is so timely with the death of Kate Spade just a couple of days ago. Mental health is something that we don’t talk about nearly enough, and honestly, it can be embarrassing to talk about. I think we need to discuss these things as frequently and easily as we do physical health because it’s definitely as important.

One thing that helps me balance my mental health is to make sure that I’m getting enough sleep. As you read above, I haven’t been lately, and I can tell that it’s affecting my outlook on things. Sleep is so beneficial in resetting all of our body’s systems and can help quiet our overstimulated brains. Okay, Amber, point taken lol.

Another thing that I do to help my mental health is to take time for myself. I’m so fortunate to have a helpful husband, parents less than a mile away, and in-laws in the same town who pitch in with Charlotte. I like to just go sit at a restaurant or coffee shop sometimes and write, read, play with my planner, and just be quiet! I try to do it monthly, but that doesn’t always happen!

My final tip for mental health is to exercise. I haven’t been good about this lately, but I like to take a walk during my lunch break, usually without music or podcasts or anything else, and just remove myself from the building for a little bit. A change of scenery helps refocus me, and being outdoors and alone helps me relax my mind. It doesn’t have to be a long walk either; I usually only go for about 15-20 minutes!

Have any tips to add? Be sure to comment below and click the blue button below to read more tips from the other bloggers in this linkup! Next month, I’ll be looking at emotional health. If you’d like to join in next month or anytime, the prompts and dates are listed below!

Wellness Wednesday Schedule

Wellness Wednesday : January 2018

A few weeks ago, I was included on an email thread with a group of fantastic bloggers, and one of them, Natalie from Natalie the Explorer, came up with the idea of a Wellness Wednesday linkup. She sent all of the suggested dates and topics for the year…I’m so glad that she’s way more organized than me!
Wellness Wednesday Schedule.png
Don’t these look like great topics? I’m really excited to see everyone’s posts, particularly in November and December!
Today, we’re all talking about our wellness goals for the year, which we will update monthly also.
Since I would like to make sure that I set attainable goals that I can achieve and be proud of at the end of the year, here are my five wellness goals that I will focus on throughout 2018.
Goal #1 – Sleep at least 7 hours a night : I am so much more pleasant when I get enough sleep (file under duhhhh), and there’s really no reason for me to stay up so late. Whatever book I’m reading will still be there the next day. I can find a replay of whatever TV show I’m watching. Plus, let’s not even talk about how I waste time online…
Goal #2 – Get at least 5,000 steps per day : I have my Fitbit daily step goal set to 10,000 steps, but I can’t remember the last time I hit that goal. Unfortunately, I tend to stay pretty stationary throughout the day. Ideally, I’d hit 10,000 each day, but since I want this to be achievable, I’ll stick with half of that goal!
Wanna be Fitbit friends? Check out my Fitbit profile here. I *think* there’s a way to friend request me on there. If not, leave me a comment, and I’ll work on it!
Goal #3 – Work on stress management techniques : I tend to get worked up about things, which is not good for my blood pressure, my mental health, or the people around me. I don’t know if meditation or something else would help me with this, but I am going to explore some options and find what works best for me. I’m sure my family and friends will be thankful for this one!
Goal #4 – Drink 64+ ounces of water daily : I’ve read conflicting articles about this one. Some say that 64 ounces is a pretty arbitrary number, others say that it is the standard we need to aspire to drink. Some articles say that only water counts towards this goal while others say pretty much anything except alcohol or caffeine count. For me, I’m going to stick with the 64 ounces of actual water. If other drinks do “count” then that will just be a bonus. I know that I haven’t been drinking enough lately because I wake up thirsty. Time to remedy that!
Goal #5 – Decrease screen time : This one is still vague, and I will need to hammer out exactly what I mean by this, but I know that it’s something that I need to take control of. I sit in front of screens during my full-time job, then I come home and sit in front of more screens. There are so many personal goals I want to accomplish this year and while some of them do involve screen time (because hello, how can I blog daily unless I’m at the computer?!?), I can be smarter about my habits. This one is going to be tough, so I’m going to spend some extra time developing it.
Those are my five big wellness goals for the year! I feel like they’re primarily physical but will also have a positive impact on my mental and emotional wellness. Want to join in with your wellness goals for 2018? See more information about the linkup series below!
Wellness Wednesday
Welcome to our Wellness Wednesday linkup! Feel free to link up a post that reflects how you’re maintaining your wellness, then, visit the posts of at least three of the other bloggers and let them know you stopped by! Click the blue button at the bottom of the post to add your post to the linkup! Also, use either or both of the graphics for your blog if you’d like! Sharing is caring. 😉