How to Create Your Wellness Habits: 7 Simple Practices to Stay Connected to What Matters

Do you often feel disconnected from your priorities? Discover how to create simple but effective personal habits that reconnect you daily with what really matters to you. A practical guide with 15 tried and tested practices.

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Why Your Habits Can Transform Your Life

Do you ever wake up feeling like you're living on autopilot? Rushing from task to task without ever asking yourself if what you're doing is truly what you care about?

If so, you're not alone. 67% of French people report regularly feeling "disconnected" from their values in their daily lives, according to a recent study.

The solution? Wellness habits —those small daily practices that reconnect you to your inner self and put you back in touch with your priorities.

What is a Wellness Habit?

A wellness habit isn't a complicated gesture. It's simply an intentional moment where you consciously reconnect with:

• Your important values
• Your intentions for the day
• Your inner state
• What really matters to you

The difference with a traditional habit? Habit is automatic, conscious practice is intentional. Habit serves efficiency, conscious practice serves well-being.

My Discovery: How 5 Minutes Changed My Life

Two years ago, I was living in a constant whirlwind. Busy entrepreneur, multiple projects, constant demands. I was "successful" but I felt empty.

The trigger: One morning, while mindlessly drinking my coffee while checking my emails, I realized that I hadn't really "inhabited" a single moment of my previous day.

So I decided to turn those 5 minutes of coffee into a morning alignment ritual .

My Mindful Coffee Habit

Duration: 5-8 minutes
Moment: Every morning before I look at my phone

The process:

1. Intentional preparation : I prepare my coffee mindfully, smelling the aroma, listening to the sound of the machine
2. Three deep breaths : To focus on the present moment
3. Question of intention : “What really deserves my energy today?”
4. Intention of the day : I choose a quality that I want to embody (patience, creativity, kindness, etc.)
5. Gratitude : I make a mental note of one thing I am grateful for.

Result after 3 months:

• +85% satisfaction in my days
• Faster and aligned decisions
• Less stress in the face of the unexpected
• Feeling of coherence restored

The 4 Types of Wellness Habits

1. Grounding Habits (Start of the Day)

Goal: Start the day connected to your intentions
Duration: 5-15 minutes
Frequency: Daily

Examples:

• Gentle awakening: 5 minutes of conscious breathing before getting up
• Free writing: 3 pages to clear your mind
• Daily Intention: Choose a Guide Word for the Day

2. Transition Habits (Between Activities)

Goal: Consciously move from one activity to another
Duration: 1-3 minutes
Frequency: Several times a day

Examples:

• The 3 breaths: Between two meetings to refocus
• The internal check: “How do I feel now?”
• Mini-meditation: 1 minute of mindfulness

3. Reconnection Habits (Midday)

Objective: Reconnect with your priorities along the way
Duration: 5-10 minutes
Frequency: 1-2 times a day

Examples:

• Mindful Lunch Break: Mindful Eating
• Contemplative walk: 10 minutes of walking without a phone
• Reframing question: “Is what I’m doing now moving me closer to my goals?”

4. Closing Habits (End of Day)

Objective: Take stock and prepare for a peaceful evening
Duration: 5-15 minutes
Frequency: Daily

Examples:

• Evening Gratitude: 3 Positive Things from the Day
• Wellness Check-in: "Did I live according to my values today?"
• Intention for tomorrow: Plan a positive action for the next day

15 Simple and Effective Practices to Try

2 Minute Practices (Getting Started)

1. The 4-7-8 Breath

• Inhale for 4 seconds
• Hold for 7 seconds
• Exhale 8 seconds
• Repeat 3 times

Benefit: Instant calming and refocusing

2. The Three Gratitudes

Every evening, note:

• A simple thing that made you smile
• A person you are grateful for
• A day's learning

Benefit: Positive outlook and appreciation of the present

3. The Emotional Check

Ask yourself: “How do I feel in my body right now?”

• Quick scan of your sensations
• Non-judgmental welcome
• Mental note of your needs

Benefit: Reconnecting to your internal signals

5 Minute Practices (Intermediate Level)

4. Intuitive Writing

• Ask an important question
• Write the answer that comes without censorship
• Reread and identify insights

Benefit: Access to your inner wisdom

5. Visualization of Intention

• Close your eyes
• Visualize your ideal day
• Choose a concrete action to get closer to it

Benefit: Clarity on your priorities and motivation

6. The Practice of Mindful Tea/Coffee

• Prepare your drink mindfully
• Drink the first 3 sips without distraction
• Set an intention for the next moment

Benefit: Presence and conscious start

10 Minute Practices (Advanced Level)

7. Loving-Kindness Meditation

• 3 minutes for yourself
• 3 minutes for a loved one
• 3 minutes for someone difficult
• 1 minute for the world

Benefit: Opening of the heart and broadened perspective

8. The Alignment Journal

Daily Questions:

• “What really matters today?”
• “How can I serve my mission?”
• “What small gesture of love can I make?”

Benefit: Clarity on your values and aligned actions

9. Meditative Walking

• 10 minutes of slow walking
• Pay attention to the sensations in your feet
• Connection to the environment

Benefit: Mental calm and reconnection to the body

Creative Practices (For Variety)

10. Intuitive Drawing

• 5 minutes of free drawing
• No aesthetic objective
• Observing what emerges

Benefit: Creative expression and self-discovery

11. The Liberation Dance

• Music that speaks to you
• 3-5 minutes of free movement
• Connecting to the pleasure of the body

Benefit: Emotional release and joy

12. The Personal Chant/Mantra

• Find your personal phrase or sound
• Repeat consciously for 5 minutes
• Feel the vibrations in the body

Benefit: Calming and spiritual connection

Relational Practices (With Others)

13. The Moment of Pure Presence

With a loved one:

• 2 minutes of total listening without responding
• Kind eye contact
• Authentic sharing of a feeling

Benefit: Deep connection and intimacy

14. Expressed Gratitude

• Every day, sincerely thank one person
• Be specific about what you value
• Observe the impact on the relationship

Benefit: Nourished relationships and positive reciprocity

15. Family Practice

• 5 minutes of family sharing
• Everyone shares a highlight of their day
• Mutual caring listening

Benefit: Family cohesion and communication

How to Choose Your Personal Practices

Step 1: Diagnosis of Your Needs

Answer honestly:

• When do you feel most disconnected?
• What emotions dominate your days? (stress, rush, emptiness, etc.)
• What values do you want to embody more?
• How much time can you ACTUALLY dedicate?

Step 2: Resonance Test

For each potential practice, ask yourself:

1. Does this speak to me intuitively?
2. Can I do it even on difficult days?
3. Is it aligned with my values?
4. Do I want to try it now?

Step 3: 7 Day Experiment

• Choose ONE practice to start with
• Test for 7 consecutive days
• Rate the impact on your well-being (1-10)
• Adjust according to your observations

Step 4: Progressive Anchoring

• Week 1: A Morning Practice
• Week 3: Adding a Transition Practice
• Week 5: Integration of an evening practice
• Month 2: Adjustment and customization

The 5 Mistakes to Avoid with Your Practices

Mistake 1: Wanting to do everything at once

❌ Start with 5 different practices
✅ Master one practice before adding another

Mistake 2: Choosing Practices That Are Too Complex

❌ 30-minute meditation from the start
✅ Start with 2-3 minutes and gradually increase

Mistake 3: Being Rigid on Form

❌ "I MUST do exactly this for exactly this amount of time"
✅ Adapt according to your current needs

Mistake 4: Giving up at the First Difficulty

❌ Stop as soon as it becomes difficult
✅ Understand that resistance is part of the process

Mistake 5: Forgetting Why You Are Doing This

❌ Transforming practice into a mechanical chore
✅ Regularly remind yourself of the intention behind

Adapting Your Practices to Real Constraints

For Overwhelmed Parents

Integrated micro-practices:

• Gratitude while preparing breakfast
• Conscious breathing in the shower
• Intention set by accompanying children to school

For Frequent Travelers

Nomadic practices:

• Guided meditation app (Insight Timer, Calm)
• Travel Journal with Intention Questions
• Practicing Gratitude in Transportation

For Irregular Hours

Flexible practices:

• Emotional rather than temporal trigger
• Short (1 min) and long (10 min) version of the same practice
• Adaptation according to available energy

For the Skeptics

Pragmatic approach:

• Start by observing without changing
• Measure concrete impact (mood, energy, relationships)
• Seeing practices as “performance tools”

Measuring the Impact of Your Practices

Quantitative Indicators (Monitoring Log)

Each week, rate (1-10):

• Average energy level
• Feeling connected to your values
• Quality of your relationships
• Overall satisfaction
• Stress management

Qualitative Indicators (Logbook)

Monthly questions:

• “How do my practices transform the way I see my day?”
• “What changes have my loved ones noticed?”
• “In what situations do my practices help me the most?”
• “What would I adjust or change?”

Signs of Success to Look For

✅ You wake up with more intention
✅ Your decisions are faster and clearer
✅ You manage the unexpected better
✅ Your relationships deepen
✅ You have fewer regrets at the end of the day
✅ You feel more "yourself"

Create Your Signature Practice

Personalized Creation Exercise

1. Your Core Value
What value do you want to embody more of? (e.g., peace, creativity, connection, etc.)

2. Your Natural Moment
What part of your day is already stable? (waking up, coffee break, commute, etc.)

3. Your Resource Element
What nourishes you? (nature, music, silence, movement...)

4. Your Deep Intention
How do you want to feel after this practice?

5. Your Realistic Format
How much time can you REALLY dedicate to it?

Example of Creation: The "Creative Pause" Practice

Value: Creativity
Time: 3 p.m. break at the office
Item: Notebook and pen
Intention: To reconnect with my ideas
Format: 5 minutes of free writing on a project that inspires me

The Evolution of Your Practices Over Time

Phase 1: Installation (Months 1-2)

• Focus on regularity
• Tolerance with "failures"
• Practical adjustments

Phase 2: Deepening (Months 3-6)

• Growing Personalization
• Stronger emotional connection
• Natural integration

Phase 3: Expansion (Months 6+)

• Creation of new practices
• Sharing with loved ones
• Positive influence on the environment

Phase 4: Mastery (Year 2+)

• Practices adapted to the seasons of life
• Transmission to others
• Creativity in forms

Testimonials: When Practices Transform

Sophie, HR Director, 42 years old

"My practice of 'express gratitude' upon arriving at the office has transformed my management style. Instead of seeing the problems first, I see my team's resources first. The atmosphere has completely changed."

Lucas, Student, 24 years old

"My 3-minute breathing session before each class helped me move from constant panic to calm confidence. My GPA increased by 2 points in one semester."

Martine, Retired, 67 years old

"Practicing tea with intention has lifted me out of the boredom of retirement. Every day now has its own color and meaning. I feel more alive than I did at 50."

Your First Steps Toward More Alignment

This Week: Experimentation

1. Choose ONE 2-3 minute practice from this list
2. Set a specific time to practice it
3. Try it for 7 days without judgment
4. Write down how you feel every night.

This Month: Anchoring

• Adjust your practice according to your observations
• Share your experience with a loved one
• Start a simple logbook
• Explore a second practice

In 3 Months: Blossoming

• Assess the overall impact on your well-being
• Create your personalized signature practice
• Inspire those around you by example
• Celebrate your transformation

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Wellness habits aren't just additional constraints on your schedule. They're spaces of freedom in a life often dictated by urgency and external factors. They remind you of who you really are and what matters to you.

These few conscious minutes gradually transform all your other hours. They offer you that rare gift: living your life from the inside out rather than experiencing it from the outside in.

To discover more keys to personal transformation and deepen your path to authenticity, explore my book "Where Everything Becomes Clear!" - your companion to a more aligned and conscious life.

Kevin Thibault
Founder of Kallok's Arts and author of "Where Everything Becomes Clear!"
Personal transformation coach and creator of wellness habits