Build Your Own Wellness Routine: A Therapist Guide to Self-Care

We’ve all heard the advice: meditate, journal, drink water, get eight hours of sleep. But the truth is, wellness isn't one-size-fits-all. What soothes one person might stress out another. As people, we need to move past the pressure to follow generic self-care checklists and instead design a wellness routine that feels authentic, doable, and deeply nourishing. Here’s how you can build a personalized mental wellness routine that fits your life, your needs, and your values.

Understand What You Really Need

Before building a routine, take a moment to reflect. Therapists often start with questions like: What helps you feel grounded when you're stressed? When do you feel most at peace during your day? Are there activities you do that leave you feeling recharged rather than drained? What are your current warning signs that you're nearing burnout? What values are most important to you right now? Is it connection, creativity, rest, movement? 

These aren’t just conversation starters, they’re keys to understanding what kind of care you truly need. For example, if you value connection but feel isolated, your routine might focus on quality time with loved ones rather than solo practices like journaling. If creativity energizes you, sketching for ten minutes a day might be more powerful than forcing yourself to meditate.

Gage Your Schedule and Energy

Mental wellness isn’t just about adding more to your to-do list, it’s about making space for what actually supports you. Look at your week realistically. Ask yourself: When during the day do I have energy? What parts of my routine already work for me? Where am I overcommitted or stretched too thin? The key is to find consistent, low-barrier moments where you can gently care for yourself, rather than waiting for the perfect 90-minute gap.

Choose Small Practices First

Don’t try to overhaul your life overnight. Instead, choose two or three small, specific practices that feel right for this season of your life. Here are a few  ideas to inspire you: 

• A morning check-in where you take one minute to ask, “What do I need today?” 

• A movement moment, like a walk around the block, gentle stretches, or dancing to one song 

• A boundaries practice, such as saying no once a day to something that drains you 

• A joy ritual like something small and enjoyable every week just for you 

• And a wind-down routine with no screens for 30 minutes before bed, plus something comforting like a book or warm tea 

These are not obligations. They’re invitations and small ways to reconnect with yourself.

Strive For Sustainable, Not Perfection

Your wellness routine is meant to support you, not add stress. If something stops working, that’s okay. The goal isn’t perfection, it’s consistency with compassion. Just ten minutes is better than none. Stack habits by linking new practices to existing ones. Track what feels good, not for productivity, but for insight. 

Mental wellness is not about earning rest or meeting external standards, it’s about tending to your emotional world in a way that feels kind, intentional, and true to you. Your routine might change with the seasons, your energy, or your life circumstances, and that’s okay! The most powerful self-care is the kind that’s built by you, for you. 

Source: Emily Grochowski (2025) How to Build Your Wellness Routine https://homeplanet.grove.co/blog-posts/how-to-build-your-wellness-routine 

Source: Chris Mosunic (2025) How to Start a Daily Wellness Routine You’ll Want to Stick To https://www.calm.com/blog/wellness-routine