A lot can be said about physical wellness and the impact it has on your body and overall health. Many of us try to follow a healthy diet, exercise consistently, and download tracker apps to keep us in check—and while these habits can definitely contribute to a healthy lifestyle, our mental wellness matters just as much. “Your mental and emotional health aren’t separate from your physical health—they’re all interconnected parts of one whole system,” says Dana Mahina, leadership coach and bestselling author. “I see this constantly with the high-achieving women in my program who’ve mastered the gym routine and green smoothies but are still burning out because they’ve neglected their inner wellness rituals.”
Wellness rituals can be defined as “those intentional practices that nurture your mind, spirit, and emotional well-being,” Mahina says. “Without them, we’re just managing symptoms instead of addressing the root of what it means to live fully.” Thankfully, it’s never too late to begin incorporating simple wellness practices into your daily routine, and as you practice them consistently, you’ll notice a stark difference—and it might even make you a happier person.
- Dana Mahina, leadership coach and bestselling author of B Is for Burnout, Not B*tch
5 Wellness Rituals That Can Make You Happier
Intentional Microjoys
You don’t have to seek out new experiences to be intentional about joy—it can exist in the small things, too. “This is about intentionally seeking tiny moments of delight throughout your day—the perfect cup of coffee, a text from a friend, sunlight streaming through your window,” Mahina says. “It rewires your brain to notice positive moments instead of defaulting to stress-scanning.” The next time you find yourself feeling happy during a fleeting moment, try to pause and lean into it.
Boundary Gratitude
“Instead of just listing what you’re grateful for, acknowledge the boundaries that made those good things possible,” Mahina suggests. “This reinforces that saying ‘no’ to one thing creates space for what matters most.” During your next cozy night in, consider all the steps you took just to get there—like saying no to that party invite. Those moments pay off more than you might think!
Energy Auditing
At the end of a long day, consider conducting an energy audit. “Ask yourself: ‘What gave me energy today, and what drained it?’” Mahina says. “This builds self-awareness and helps you make more aligned choices tomorrow.” To make things more tangible, consider writing down a list of all those energy boosters and drainers from the day.
Presence Pausing
It’s hard to find time to recharge and reset on a busy day—but Mahina has the perfect hack for this. “Three times a day, take 30 seconds to just notice where you are and how you feel without trying to change anything,” she suggests. “It’s not meditation—it’s just conscious awareness.” This kind of radical acceptance will help remind you that it’s not about changing how you feel, but rather acknowledging and putting a name to it.
Values Alignment Check-Ins
Our values are what make us who we are, especially when we refuse to compromise on them. “Weekly, ask yourself if your actions matched your stated values,” Mahina says. “This creates dopamine through the satisfaction of living authentically.” And when you’re feeling off-balance, coming back to your values can be a simple way to get back on track.
How to Sustainably Practice Wellness Rituals
You might be thinking, “OK, but how can I actually apply this to my day-to-day life?” Don’t worry: Mahina has got you covered. “I’m a big believer in checking in with yourself and adjusting to what brings you joy,” she says. “Life isn’t static, so your wellness practices shouldn’t be either. Start with one core ritual that feels easy and natural—something that takes two minutes or less. Once that becomes automatic, you can add others.” It’s not about adding every single one of these practices to your arsenal, but coming back to one or two that make you feel better.
“Busy morning? Do the 30-second presence pause,” Mahina suggests. “Overwhelming day? Practice gratitude. Feeling disconnected? Go [with] intentional microjoys.” You don’t have to wait for the perfect time to start, or an especially awful day when you need wellness more than ever. Instead, start now and start small. “The world needs what you have to offer, but only when you’re operating from a place of genuine wellness, not just the appearance of having it all together,” Mahina says. “Start small, stay consistent, and watch how these tiny acts of self-honoring transform not just your days, but your entire life.”
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