Wellness on a Schedule: From Burnout to Balance "September Self-Care"

Creating your own wellness calendar is not meant to be a stressful project. It is a way to give your wellness some individualized “me” time.  You absolutely deserve to schedule some time for yourself. You can make it as detailed as you like. You can change it and modify things on the go because life sure changes. Have fun with it but make it work for your individual needs. Here are a few tips for you to consider when creating your wellness calendar masterpiece:

· Wellness Goals: Set wellness goals to improve fitness, manage stress, focus on mental health, or attain work-life balance

· Monthly Themes: Consider assigning specific wellness themes to each month to add variety to your wellness journey such as January Jump Start to Fitness

· Weekly Activities: Plan activities for the week that fit with your monthly themes like exercise classes, hiking with friends, outdoor activities with your pet.

· Daily Wellness Habits: Mix in daily wellness habits such as morning meditation, food journaling, taking breaks during work to stretch and re-energize

· Track and Evaluate Progress: Stay motivated by documenting your achievements, challenges, and reflections

· Consult Wellness Professionals: For one-on-one guidance and support for yourself or your organization. HR professionals and wellness coordinators can make their corporate wellness programs run like a well-oiled machine by adding this smart tool to their toolbox.

Remember, your well-being can’t be replaced. Investing in your own health and wellness can produce BIG benefits that allow you to take care of yourself and your family, be a top performer at work, and positively contribute to your community. The results of poor health and wellness take a negative toll on you, your family, friends, co-workers and community. Start planning your wellness calendar today and take the first step towards a healthier, more fulfilling life. Your future self will thank you for the investment in your well-being.

Here’s a September Daily Wellness Calendar you can use for yourself, your workplace, or in a blog/newsletter. I made it with a mix of physical health, mental wellbeing, nutrition, and mindfulness tips—plus a few seasonal touches since September signals the transition into fall. ✨ This calendar balances physical activity, nutrition, mental health, and self-care while aligning with September’s back-to-routine and seasonal transitions.

🌿 September Daily Wellness Calendar

Week 1: Reset & Refocus

• Sept     1: Write down 3 intentions for the month.
• Sept     2: Take a 20-minute outdoor walk—notice the change in the season.
• Sept     3: Try a 5-minute morning stretch routine.
• Sept     4: Declutter one space in your home or workspace.
• Sept     5: Drink at least 8 glasses of water today.
• Sept     6: Eat a fiber-rich breakfast to fuel your day.
• Sept     7: Practice gratitude—list 3 things you’re thankful for.

Week 2: Movement & Mindfulness

• Sept     8: Do a 10-minute yoga flow (focus on balance).
• Sept     9: Limit screen time after dinner.
• Sept     10: Try a “meatless Monday” meal.
• Sept     11: Journal for 10 minutes before bed.
• Sept     12: Take the stairs instead of the elevator.
• Sept     13: Practice box breathing (inhale 4, hold 4, exhale 4, hold 4).
• Sept     14: Call or text a loved one to reconnect.

Week 3: Nourish & Restore

• Sept     15: Prep healthy snacks for the week.
• Sept     16: Go for a 15-minute walk during lunch break.
• Sept     17: Try a new seasonal fruit or veggie (apples, squash, figs).
• Sept     18: Do a guided meditation before bed.
• Sept     19: Swap one sugary drink for water or herbal tea.
• Sept     20: Journal about what helps you feel grounded.
• Sept     21: Celebrate the first day of fall—plan an outdoor activity.

Week 4: Strength & Self-Care

• Sept     22: Try 10–15 minutes of bodyweight strength exercises.
• Sept     23: Practice positive affirmations in the morning.
• Sept     24: Spend 30 minutes reading (not on a screen).
• Sept     25: Try a new type of movement (dance, Pilates, resistance bands).
• Sept     26: Meal plan for the week to reduce stress.
• Sept     27: Take a short break every hour during work.
• Sept     28: Do one act of kindness for someone else.

Week 5: Reflection & Renewal

• Sept     29: Try a digital detox for at least 2 hours.
• Sept     30: Reflect on your September intentions—what worked well?

Dr. Nekita Sullivan is the owner of Yoga Therapy Bar. She provides holistic health and wellness services including physical therapy, therapeutic yoga, and clinical Pilates for your body and mind. She is a certified health education specialist with over 20 years of experience as a wellness professional and health care provider. She provides services for individuals, youth, adults, athletes, special needs, and corporations. You are welcome to contact her for more information for yourself or your organization by email at info@yogatherapybar.com. Movement is medicine for the physical and mental health and wellness of your body and mind. #yogatherapybar #holistic#wellness #mindbody #movementismedicine #yogatherapybar #wellnesscalendar#wellness #corporatewellness #workplacewellness #septemerwellnesscalendar

Movement is medicine for body and mind,

Dr. Nekita Sullivan

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