Wellness is not just a state of body, it is also a state of mind. Lean into the things that bring you joy and unwavering confidence.

6 Science-Backed Strategies to Improve Your Wellness

As a successful leader, taking care of your emotional, spiritual, and mental health is not optional. But what does wellness really look like?

In the beginning of my personal journey, I thought it was limited to just journaling and meditation work – but it is so much more. If you want more in your business, and in your life, you need the complete package.

And as a life coach for entrepreneurs, I have learned that alignment is a necessary ingredient for success.

In this article, we will discuss practical strategies to improve your overall health and wellness. 

As you read through each idea, ask yourself, “Is there more to explore?” As humans, we love to avoid uncomfortable topics. 

Do your best to not past judgment on yourself and look at your wellness from an objective, non-judgmental perspective.

Wellness is not just a state of body, it is also a state of mind. Lean into the things that bring you joy and unwavering confidence.

Get enough sleep 

This is may sound like a no-brainer, but getting enough restful sleep is crucial for your overall health and well-being. Aim for at least 7-8 hours of sleep each night.

Before you say, “Denise, I can get by on just 5-6 hours a day,” understand this: A body that lacks at least seven hours of a restful night is sleep-deprived and no different than an drugged-up, alcohol-fueled junkie.

Oh yes, I wrote that. Sleep deprivation is serious business.

The effect of sleep deprivation is no different than someone who is drunk from alcohol. Your body and mind are impaired. It is only a matter of time before something or someone (meaning you), crashes.

And here are some of the many impacts of sleep deprivation:

  • Decreased cognitive function (for example – impaired memory and decision-making skills)
  • Moodiness and overall irritability – everything and everyone is getting on your last nerve.
  • Compromised immune system

How to improve your sleep quality 

You don’t have to find yourself pacing the floors each night due to insomnia. Today, you have resources to get the sleep that your body deserves. Here are some tips to improve your sleep quality:

Enhance your sleep hygiene routine

  • Sleep in a completely dark room. This will help your body to naturally create melatonin, the hormone that helps promote sleep.
  • Sleep in a slightly cool environment with comfy sheets (look for high thread count of a minimum of 400).
  • Kick out the electronic devices from your room. Notifications and buzzing noises in your ear keep your mind focused on anything but getting in those zzzs.
  • Refer to the Sleep Foundation for more tips.

Use wearable technology 

There are numerous smart wearable devices to help track and monitor the quality of your sleep. It will help you to create goals and asses the quality of your sleep throughout the night. 

I use an Apple Watch, however there are other devices like the Oura ring, Apollo or Whoop.

Consider participating in a sleep study

Sometimes, even with an ambient environment, comfy sheets or great sleepwear – you still may have difficulty obtaining a quality night sleep. If so, there may be other issues which require a sleep study. 

Polysomnography, also known as a sleep study, is a test used to diagnose sleep disorders such as narcolepsy or nocturnal panic attacks.

Also, consider seeing an Ear, Nose, and Throat doctor or a sleep coach like Dr. Barry Krakow. (I highly recommend his book, “Life-Saving Sleep.”)
Many sleep deprived people suffer from a deviated septum or blocked airways which impacts how one receives air when they sleep.  They may surgically correct the deviation or have you invest remedies like a continuous positive airway pressure (CPAP) machine or Inspire, – CPAP alternative

Eat a healthy diet:

I am not a health coach, rather than a trauma-informed life coach. However, in my prior career as a medical exercise specialist, I encouraged clients to eat a well-balanced diet with plenty of fruits, vegetables, lean proteins, and healthy fats.

A balance and healthy diet can help improve ones energy level and overall health.

Speaking about diets: I do not have a specific health or diet plan. In fact, I don’t believe in diets. Diets imply restriction. 

I encourage you and all of my clients to make the shift towards Intuitive Eating. This is where your body, guides you towards the foods that sustain you. 

If anything, I would encourage you to not eat processed foods, especially cured foods like bacon and sausage as they have been linked to health risks such as heart disease, stroke, Type 2 diabetes, certain types of cancer and dementia.

Exercise regularly

To maintain sanity, leaders like yourself need to unplug from the grind of running their businesses. Regular exercise is important for maintaining good physical health and can also improve your mood and reduce stress.

Put away the laptop and put on some shoes and go for a walk. Spend time away from the office. 

Want to create better connections with your work associates? Try exercise! Regular exercise with others helps to build great connections and relationships.

Exercise ideas

From yoga, to running, soccer or even walking around your neighborhood are all viable options. Find something and stick to it. All you need is 20-30 minutes of moderate-intensity exercise most days out of the week.

New to exercise or trying to reboot an exercise routine? Here are some ways that you can make your exercise easier.

Succeed with your exercise routine by removing the obstacles

The reason why people quit an exercise routine early is because of obstacles. If you want to start and maintain an exercise activity make sure that it is:

  • is inexpensive 
  • be held accountable
  • easy to learn
  • you can fit into your daily routine 

Manage stress:

Stress can have a negative impact on your overall well-being. And the cost of stress is high: decreased productivity, memory loss, insomnia and anxiety, just to name a few costs. 

If you want to grow a business that works, it needs a healthy leader that is managing their stress level. 

Find healthy ways to manage stress, such as meditation, yoga, or deep breathing exercises. Here are some more tips to help you improve your self-care routine.

Life is too precious to waste away without taking the time to indulge in what you love. Discover your passion and make it a priority in your everyday life. By doing what you love, you’ll become happier, more fulfilled, and more motivated to tackle life's challenges.

Build strong relationships:

While your business is important, your business can only do so much for your wellness. Positive relationships outside of the office can have a significant impact on your overall well-being. 

Make time for friends and family. They will help you weather the various storm of growing a business. And there is no such thing as “little communication,” every little form of communication counts. For example, sending a text message is better than no communication at all.

Prioritize your wellness by identifying positive people and excusing unhealthy people from your life

Also, not all relationships are worth ending. Choose to forgive those you value. Research has shown that forgiving people who have caused you harm is linked to overall mental health and well-being

Practice self-care: 

Make time for self-care activities that promote relaxation and stress relief, such as taking a warm bath, reading a book, or getting a massage.

Here is an article on more self-care tips designed for leaders and business owners like yourself.

Train Both Sides of Your Brain

Your brain is a hard worker. Between sounds, smells, sights and tastes it needs to divvy up different functions and activities. 

The left brain is in charge of analysis and facts while the right brain is in charge of creativity and possibilities. The image below is a brief description of the functions of the left versus right brain.


The left versus right brain. How your brain processes information. Use this to help improve your health and overall wellness.
The left versus right brain. How your brain process information.

Brain training exercises

Interested in some exercises to train your mind? You can try memory games, or use a program like Lumosity. Also, you can go low-tech and play games like scrabble, chess, other games that challenge your mind.
Ready to train the right side of your mind? It is time to be creative! Wood-making, carpentry, auto-repair, and jewelry design are some of many ways you can stimulate the right side of the brain.


Final Thoughts

Remember, enhancing overall well-being is a lifelong process. It’s important to prioritize self-care and make healthy choices every day to support your physical, emotional, and mental health. Do not hesitate to work with me if you need more help.

Ready to dig deeper? Listen to this episode from podcast or listen to it using the play button below.



The information in this article is for informational purposes only. No material in this article or website is intended to be a substitute for professional medical and/or mental health advice, diagnosis or treatment.

Also, this article is not designed to diagnose or treat yourself or anyone with a suspected illness or disability.

Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you read from me or anyone else online.

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