"The Man Who Moves A Mountain Quote with text overlay: Ready to Give Up On Wellness? 20 Small Things You Can Do

Ready To Give Up On Wellness? 20 Small Things You Can Do

Do you ever find yourself falling into the “if I can’t do (you fill in the blank) for my health, I might as well just give up trying” trap?

It’s so easy to become discouraged sometimes, especially if we have health issues that don’t allow us to do the “big” things “everyone” says we need to do for our health. The truth is, though, that there are many small things we can do to help us make progress. We don’t have to give up on wellness.

Sometimes we make things harder than they have to be. We think we need to make huge changes or set aside large blocks of time to better our health. While those things can be helpful, so can the little things.

The small things are the ones that can get us moving again and help us keep moving. With that in mind, I thought I’d share some small things that can make a big difference in our wellbeing.

Mountain range with flowers in foreground with text overlay: "The man who removes a mountain begins by carrying away small stones." Chinese Proverb

20 Small Things To Improve Wellness

Remember, Wellness is about more than being physically healthy. There are almost always going to be times that we’re not doing so well in one or another dimension of overall wellness. At those times, especially when there’s nothing we can do to change that particular dimension, it’s important to concentrate on the things we can improve.

Here, I’ve separated these small things we can do into the eight dimensions of wellness. Since all the dimensions overlap, some that are helpful in one dimension might benefit other areas as well.


  • Learn to recognize ANTs. As we discussed in Lessons From The Carrot Patch, ANTs are Automatic Negative Thoughts. This term was coined by Dr. Daniel Amen, founder of the Amen Clinic and author of Change Your Brain, Change Your Life. These ANTs are the thoughts that pop up and make their way into our brains (and into our bodies via chemical changes) before we even realize we’re having them. As we’ve discussed before, our automatic thoughts can’t always be trusted. They don’t always tell the truth.
  • Start a gratitude journal. According to Harvard Health, “Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.”
  • Try meditation. More and more studies are showing the benefits of meditation. Whether it’s Mindfulness Meditation or Christian Meditation, learning to calm our anxious thoughts and focus on the present helps us to stop being ruled by our emotions.


  • Organize your pantry. Having an organized pantry sets us up for success when we’re trying to eat more healthfully.
  • Use less-toxic cleaning supplies and ditch those chemical-laden air fresheners. We can have a clean home without using a bunch of chemicals. We used to have to choose between natural and effective, but not anymore. Companies are listening to what people want and are making more natural options that really work.


  • Make a spending plan. As we discussed in Does Budgeting Have To Be Such A Pain, we get to tell our money where to go. Our spending plan is our tool for doing that.
  • Pay yourself first. Each month, put a portion of your paycheck, even if it’s only a few dollars, into a savings account. Having a ‘cushion’ in case of emergencies is vital. Having money set aside can keep us from going into debt when we have things like unexpected car repairs, an HVAC unit that goes out, etc.


  • Learn something new. As we talked about in How’s Your Intellectual Wellness, learning new things, whether it’s a new game, hobby, or skill, can help our brains make new connections, which contributes to overall brain health.
  • Read. Reading can help expand our horizons, teach us something new, or engage our brains in problem solving.


  • Purposefully look for meaning in your work. Remember, any kind of work, paid or unpaid, can be meaningful. No matter what type of work we do, we have the potential to improve both our lives and the lives of others through small, intentional actions.
  • Intentionally seek balance between your work and home life. It’s easy to get caught up in the “rat race” and allow our personal lives to be pushed aside, but we need to remember to look at the big picture of what’s most important to us.


  • Add one serving of vegetables to your daily diet. Vegetables are little powerhouses of vitamins, minerals, and antioxidants. Even adding one serving can make a difference.
  • Read food labels. Know what you’re putting in your body. With so many “food-like substances” on our store shelves these days reading labels is our best way of knowing exactly what we’re eating.
  • Make a meal plan. Planning our meals ahead of time can help ensure we’re getting all the nutrients we need and keep us from stopping at the drive-through because we don’t know what to cook for dinner. You can find a meal-planning template here.
  • Make it a point to get up and move around each hour. We’ve all heard the saying that sitting is the new smoking. Making an intentional effort to move around at least a few minutes each hour can help reduce the effects of a sedentary lifestyle.


  • Talk to a friend on a regular basis. With the busy lives that we lead it’s easy to lose connection with our friends. Making an “appointment” to talk to our friends regularly can help us maintain those relationships that are important to us.
  • Surround yourself with positive people. Whether we’re actually going out and mingling with people or we’re interacting with them online, we have to be careful who we surround ourselves with. Hanging out with negative people usually results in us becoming more negative as well.


  • Volunteer. Spiritual health is defined as expanding a sense of purpose and meaning in life, so volunteering for a cause that’s important to us can give us that sense of purpose and meaning.
  • Set aside time each day to connect with God. As with any other relationship, if we want to have a relationship with our Creator, we have to be purposeful in cultivating that relationship.
  • Memorize Scripture. When we’re going through the stresses and struggles of life, being able to remember Scriptures that apply to our situation can give us hope and comfort, and even help calm us when we become anxious.

These are just some of the small things we can do to improve our overall wellness. Even if you’ve tried making changes in the past and haven’t felt successful, why not try some of these small actions? Sometimes, just doing one tiny thing can get you started again.

Once you take that first step, it becomes easier to build on each small success. Small, sustainable steps we can build on are much better than huge changes that we can’t maintain.

Have you ever found yourself ready to give up on wellness because you felt like you couldn’t do “enough”? What helped you get started again? Please share!



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  1. This is a great post, a reminder for all fo us with chronic illnesses, physical or mental, that little things can make a big difference. I do make a point to find gratitude in every day. It does make a big difference in how I feel about my world. Also just doing anythig, no matter how simple is an accomplishment even if my old self could do so much more. It took a long time to quit comparing what I could do with what I can do. Have a great day. 🙂

    1. Thank you so much Mel! I feel the same way you do about doing anything being an accomplishment. I used to feel if it was just “a little thing” it didn’t count, but I’m learning to appreciate and celebrate the small wins. Those “small things” add up to big ones. Sending hugs your way sweet friend!

  2. The social one is a good one to remember given the pandemic and how isolated many people may feel. Pick up the phone, send an email, reach out to online friends and communities; don’t feel like you’re doing this alone. Even a little chat can brighten your day and give you a little more enthusiasm.

    Wonderful suggestions, Terri, with plenty here to encourage and empower us all to be a little more organised and proactive in our lives and with our health. xx

    1. Thanks so much Caz! You make a brilliant point about us needing to reach out now more than ever. With so many of us staying very close to home as much as possible, it’s easy to feel we’re alone in this, but you’re right — we’re not. As you said, even a little chat with our friends can brighten our days. Sending hugs your way!

  3. Sometimes making changes just seems so overwhelmingly difficult. I like that you’ve given small, simple steps. Small steps can get us to the end destination. Might just take a little bit longer, but we can get there.

    1. Thanks so much Liz! You’re so right — small steps can get us to our destination, even if it takes a little longer. We live in such a quick-fix society that a lot of people don’t want to hear that we should start with small changes, but those are the ones that are most sustainable. Sending hugs your way sweet friend!

  4. Great suggestions and reminders. I always try and practice gratitude with a journal. This way I can remember them and be reminded of them after they have faded from my memory. Wonderful post!

    1. Thanks so much for reading and taking the time to comment! I love your idea of practicing gratitude with a journal. I look back at my journals often – they’re a great reminder of all the blessings I’ve received and the hard times I’ve made it through. Blessings to you!

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