5 Sustainable Wellness Benefits and How to Create Routines that Stick

Sustainable wellness - just a trendy phrase?

We’ve heard the words “sustainable” and “wellness” enough to know what they mean. But what if I said it's actually a way of living that prioritises long-term health for both your body and mind.

In a world full of deadlines and quick fixes, I know how hard it can be to stick to habits that truly last.

Over the last 5 years, I have built sustainable wellness routines that align with my goals and values, transforming my approach to wellbeing without overwhelming my schedule.

Let’s explore how you too can make sustainable wellness an integral part of your life.

Understanding Sustainable Wellness

The word wellness includes terms such as vigor, strength and vitality. The word sustainable means justifiable, reasonable and allowable. So, what does sustainable wellness mean? Your health, your vigor and strength are justifiable, reasonable and allowable. Self-care is not selfish, it is necessary. 

What Is Sustainable Wellness?

Sustainable wellness focuses on routines that fit seamlessly into your life, rather than ones you abandon after a few weeks. According to GymBird, 50% of gym members quit within the first 6 months.

I believe this is because a gym contract is an easy fix to getting healthy. We pay a monthly fee and convince ourselves that the financial obligation will force us to attend. I won’t let that money go to waste, we tell ourselves every year. 

Sustainable wellness means you won’t burn out trying to achieve (unrealistic) goals, it also removes the mountain of guilt you might feel driving past the gym.

PHDI, an organisation that assists corporations with their wellness programmes, writes a sustainable wellness program adapts to local and changing needs, maintains participant engagement, and yields long-term benefits. 

For instance, I am not the gym type. Never have been. A contract would be a total waste of money. It would be a deliberate attempt at self-care self-sabotage!

I came to the realisation that taking my dogs to the local dog park is something achievable and rewarding, giving me the motivation to maintain this habit. 

It’s important to know that our emotional and mental health and our relationships form part of your well being. It is a  journey of personal growth and self awareness. 

Benefits of Sustainable Wellness

Why should you choose sustainable routines over quick results? The same as an investment, the longer you invest, the better the result.

When adopting a sustainable approach, a foundation is built that you can stack your wellbeing on. Your wellbeing becomes solid enough to endure times of high stress, with a rapid recovery back to normal. Here are some other rewarding benefits:

• Consistent Energy Levels: 

By avoiding inconsistent habits, especially related to our diets, you’ll find a healthy rhythm that keeps you energised day after day. This will also allow you to use the energy you have (instead of your muscles having to recoup), motivating you even further.

• Reduced Stress: 

Simple, manageable habits reduce the overwhelm that comes with trying to do too much. Not only will you have the right tools to deal with stress, you will also have self awareness to adjust and adapt.

• Improved Mental Health: 

Sustainable routines which include practices such as mindfulness or gratitude gives us the opportunity to identify our emotions and thoughts, which builds resilience and self compassion.

• Better Physical Health: 

Any physical movement is better than nothing. It lowers your risk of chronic illnesses and gives our happy hormones a boost. Even a 15 minute walk, 4 times a week has shown to have remarkable health benefits, compared to a sedentary lifestyle.

• Sense of Accomplishment: 

You can’t deny that empowering feeling, knowing you’ve stuck to something that works for you. I have a note in my kitchen to remind myself that “action creates motivation”. accomplishment

Building Routines That Stick

Building self-care routines that actually last doesn’t require perfection, nor a large amount of time and effort. It simply asks for consistency and a realistic mindset. Small, meaningful actions can lead to big results over time.

Identify Your Goals

Start by identifying what you want to achieve. Then determine which one small change you can make for the upcoming week to achieve that. Are you looking to improve your work-life balance? Be specific about the goal because the clearer it is to you, the easier it is to stay on track.

Instead of saying, “I want better work-life balance in 2025,” say “I am going to leave work at the same time every day this month.”

Ask yourself: What would success look like, for me? This helps you focus on what really matters instead of chasing trends that may not fit your needs, lifestyle or capability. 

Create a Daily Schedule

Too often, we make the excuse of not having enough time. But when something is important, we always manage to find the time.

Challenge yourself to think of your day as a puzzle. If work is set to be hectic for the week but exercise is a priority, park further away from your office block or grocery store. Take the stairs instead of the elevator for that week. 

Scheduling self-care time into your diary gives you the excuse to turn your wellness activities into non-negotiable parts of your day. Making your wellbeing part of your daily life helps it feel less like a chore and more like a habit.

Start Small and Simple

Big changes can backfire. We are not superhuman and the world we live in is getting more and more complex by the day. You also have a list of responsibilities requiring your attention and time.

The best way to create a sustainable self-care routine, is to aim for small, realistic steps. 

For instance, you keep forgetting to journal at the end of the day. Start by putting a note up in the bathroom, asking “What are you grateful for today?”

If all you achieve for the first couple of weeks is a mental count of your blessings, it still positively benefits you and your wellbeing. Couldn’t get to yoga after work? Take 5 minutes when you get home to do a couple of stretches. 

Remember, it’s better to make one small change you stick with than attempt five changes you abandon after a week.

Positive Psychology has a great online resource giving you a more in-depth look at goal setting, including tools and exercises.

Overcoming Challenges

No matter how motivated you are, life happens. The good news? You can maintain your wellbeing goals with a bit of adaptability and planning.

There are moments in our week, when we ask ourselves “What do I need to do this week?” We think of work obligations, our children’s school obligations, dinner, bills and our pets. I challenge you to start asking “What are my obligations to myself this week?”. 

Time Management

We are all busy, we are also all guilty of thinking we don’t have time for self-care. But how much time do you spend scrolling on your phone or watching TV? Remember, the content on social media will still be there when you are finished looking after yourself. Just 10-15 minutes of focused wellbeing activities each day can make a difference.

You could try bundling habits to save time. For example, listen to a meditation app while going for a walk, or prep healthy snacks while catching up on your favourite show. Some TikTok videos are 10 minutes long. I've folded and put away an entire load of washing in less than 10 minutes.

Staying Motivated

Motivation tends to fade over time. If you are anything like me, you don’t find a phone reminder of unfulfilled self-care obligations very motivating.

For instance, walking my dogs every morning gives me immense joy and fulfillment. I have recently started to FEEL the moment - that feeling when I laughed because my dogs did something silly, or the feeling of peace in my mind because I am too busy looking at the trees and the sky. 

To keep going, remind yourself of the feeling you get when you are busy with your wellbeing activities. This emotional connection will focus on the benefits of your activities, rather than your brain rationalising time, effort and other obligations. Follow up on your commitment with a sticky note on the bathroom mirror, or a reminder on your phone. 

Always look for opportunities to switch it up and make it fun. Join a group activity once a month or try a new recipe. Challenge a friend or family member to join you for a class. The more enjoyable and authentic your routine, the more likely it is to stick.

Consider buying an egg timer to further motivate you. This stops our mind from rushing forward to all our other responsibilities. You’ll also be pleasantly surprised at what you can achieve in 10 minutes!  

Coursera takes an in-depth look at what time management is and provides resources to better manage your time. I highly recommend Coursera. They have partnered with Google and many other highly rated institutions to offer tons of free  (and paid) courses available across a wide range of topics. 

Measuring Your Progress

Keeping track of your progress has two benefits. It keeps you motivated, serving as a reminder to keep going. You can also see where you may have missed a day or two - maybe you were travelling for work, or sick in bed. You can now review your routine and see where, if any, changes can be made so that your wellbeing remains a top priority. 

Using Journals and Apps

Verywell Mind recommends these 8 wellness apps. I caution against the use of an AI assisted app, especially when dealing with mental health and therapy.

According to The Conversation, an independent news platform, reporting on research and science, AI chat bots lack the empathy and training to perform in a mental health role. I believe our minds are too nuanced for a data driven model to understand.

Writing down how you feel each day, what habits you stuck to, and any obstacles that came up can easily be done with the free Self-Care Starter Kit. It includes a 30-day Habit Tracker and a Mood Diary, all you need to do is subscribe to the newsletter.

Progress doesn’t have to mean instant transformation. Be kind to yourself as you switch up your routine to include more of you! 

Celebrating Milestones

Don’t forget to celebrate your wellness achievements, no matter how small. Take a moment at the end of each week to see what you’ve achieved. We are all moving forward so quickly, we forget to stop and appreciate the moment. If you want to celebrate - a dinner with friends, or that new bath oil you’ve been eyeing, do it! 

FAQs About Sustainable Wellness Routines

What are some simple wellness routines for beginners?

Start with manageable actions like drinking more water, taking a 10-minute walk during lunch or practicing gratitude for five minutes each day. These micro-habits will build a strong foundation for sustainable routines.

How can I measure the effectiveness of my wellness plan?

Track your progress with journals or apps and remember to review your plan every month. Look for improvements in energy levels and mood. Maybe your skin is finally starting to glow, or you wake up feeling less blah. Great, keep it up. 

Are there specific tools to help create sustainable habits?

Yes! Apps like Calm for mindfulness are excellent resources. Habit trackers or wellness journals can also help. And finally, don’t underestimate a handwritten note-to-self on the bathroom mirror.

Conclusion

Sustainable wellbeing is about creating routines that fit your life—not the other way around. It’s not about perfection, but persistence. Set clear goals, start small, and track your progress along the way. Remember, this isn’t a sprint. The changes you make today can shape a healthier, happier tomorrow. 

Did you know? Research indicates that sustainable wellness practices can lead to a 25% reduction in stress levels over time.

The best time to start is yesterday, the second-best time to start is now.