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Here's Your Summer Self-Care and Wellness Checklist

Summer marks the start of new adventures.

With many of us spending more time in the sunshine, enjoying summer sports, or taking a family vacation, maintaining your wellness habits is especially important in this season.

Here are a few tips to help you balance your self-care and summer fun:

Set a wellness schedule

Establish daily and weekly routines that support a healthy lifestyle. Aim to include activities that nurture each area of your health, including your physical, mental, and emotional wellness. Giving yourself a little structure in your wellness routine will help you stay balanced and energized throughout the summer season. Some examples include:

  • Getting up and walking your dog each morning

  • Scheduling lunch with a friend at least once per week

  • Designating a "disconnect day" to spend extra time outdoors away from screens (phone, TV, computer, etc.)

  • Making a habit of daily gratitude/journaling time (10-15 minutes is plenty)

  • Setting hydration reminders on your phone to encourage you to drink more water

  • Visiting one new place each week (parks, museums, restaurants, etc.)

  • Volunteering for a local organization or charity at least once per month

Select seasonal menu items

Summer months are a great time to begin a light and fit diet plan. Structure your meals with lean proteins and fresh fruits and vegetables to fuel your body for your summer activities. Here are some ways to develop your seasonal summer menu:

  • Take advantage of fresh produce and local farmers' markets to stock your kitchen with nutritious fruits and vegetables

  • Create a snack bin full of easy grab-and-go 100-200 calorie snacks

  • Designate a night to grill some lean proteins and veggie packets for easy weeknight meal prep

  • Make a Pinterest board with fresh new recipes and try one per week

  • Experiment with new smoothie recipes or set up a smoothie bowl bar at your next brunch party

Practice heat safety

Proper hydration and sun exposure are essential to your summer wellness plan. Sun exposure enhances the body's production of Vitamin D, unlocking a host of health benefits. However, be mindful to limit your sun exposure to reduce the risk of sunburn or heat exhaustion. In the event that you must spend extended time outdoors, follow these tips to safely enjoy the sunshine:

  • Consistently sip on water throughout the day, especially if you are engaging in activity (i.e. running, sports, yard work, etc.)

  • Wear lightweight clothing to protect your skin from sunburn and overheating (long sleeves preferred)

  • Keep a hat and sunglasses handy to shield sensitive skin areas on your face and protect your eyes from UV ray exposure

  • Plan strenuous outdoor activities for early morning or evening hours when the temperature is cooler, if possible

  • Seek shade periodically to maintain optimal body temperature and avoid heat exhaustion

  • Add a little flavor to your water by infusing it with fresh fruits and herbs

Set aside time for mental and emotional wellness Mental and emotional wellness plays an integral role in your total body health. While physical activity and proper nutrition should be a staple in your daily wellness routine, you also need to carve out time in your day for mental self-care. Here are a few easy ways to nurture your mental and emotional well-being:

  • Schedule a "self-care date night" at least one night per week (i.e. bubble bath, reading an inspirational book, catching up with an old friend, etc.)

  • Make a point to give at least three genuine compliments every day

  • Record a daily entry in a gratitude journal, detailing 3-5 things you feel thankful for

  • Stretch and/or meditate for 10-15 minutes daily (right after you wake up or right before bedtime are great times for this activity)

  • Make time to connect with a friend or family member in person or on the phone (looking at their photos on Facebook doesn't count!)

  • Grow your spiritual connection by reading or participating in local groups

  • Slow down and enjoy your commute -- drive with the windows down, turn on your favorite song, and go a little slower than the speed limit

Tell us about your summer wellness routine! We'd love to hear your tips.

Get a head start on your summer wellness goals. Visit to learn about how we can help you start and stay committed to your healthy lifestyle.


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