Are you ready to create more intention and meaningful action surrounding your health and wellness goals, but are unsure where to start?
Behavioral research suggests the best way to make positive changes (and stick with them) is to start small, set realistic goals, and create rituals. (1,2,3)
Rituals are especially important because they keep you engaged and on-task, and can even help with self-control, discipline, and other positive behaviors (3)
Plus, when designed right, rituals are something you will look forward to every day.
So, how do you create a wellness ritual you can stick with?
You set a clear intention, choose your support tools, and commit to practicing daily until it becomes a healthy habit.
Let’s unpack this further as we explore five simple steps to creating a wellness ritual you can stick with, no matter what your health goals are.
But First, What Are The Benefits Of Creating Health Rituals?
Human beings have thrived on rituals or routines since the beginning of time.
From making your morning coffee just how you like it, to engaging in a regular exercise routine or winding down at night with a bath, cup of tea, and/or a good book, rituals help keep us grounded, calm, and productive.
What exactly is a ritual? Simply put, it’s a structured sequence of activities or words you repeat regularly, generally to benefit your well-being. Routines are similar to rituals in their predictability and benefits.
Research has demonstrated various benefits of creating rituals, including: (1,3,4,5)
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Enhanced self-control and discipline
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More positive behavioral outcomes
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Reduced stress
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Enhanced performance
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Better emotional regulation
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Increased enjoyment
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Enhanced sense of meaning
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Better social connections and less loneliness when performed in groups
In other words, rituals help you stay on track, motivated, and disciplined to improve the overall wellness of body and mind.
5 Simple Steps To Creating Your Wellness Ritual
Creating a wellness ritual doesn’t have to be complicated, expensive, or elaborate.
However, approaching it mindfully and strategically can increase your odds of sticking with it and creating an enjoyable, effective practice.
Here are five tips to help you get started.
Step 1: Set Your Intention (Get Clear On Your Why)
Goal setting, intention setting, manifesting, whatever you call it, getting clear on your “why” is the first step to creating meaningful change.
Start by writing down what you want to achieve and why you want to achieve it.
For example, if your goal is to get 7.5-9 hours of sleep per night, write it down. Next, write down why you want to improve your sleep and the benefits you’ll receive.
Here are some examples of how this may look.
“Getting enough sleep will help me have…
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More energy so I can keep up with my kids/grandkids
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Better hormonal balance, so I need fewer supplements and fewer dietary restrictions
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More patience with myself and others, so I create less drama
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Less mental or emotional fatigue, so I feel better about myself and can make better decisions
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Better overall health so I can do more of the things I love and overcome other health concerns”
Whatever your why, writing it down will help motivate you and customize your wellness ritual.
Step 2: Create A Solid Foundation Using The Five Pillars Of Health
Now that you’re clear on your why or intention, it’s time to start building your wellness ritual around that goal.
So, where do you start?
One simple strategy is to build your ritual around the five pillars of health.
Often discussed in integrative functional medicine circles, the five pillars of health are the basic, non-negotiables required to achieve better health, no matter your circumstances or goals.
The Five Pillars Of Health Include:
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Sleep: Aim for 7.5 to 9 hours per night, or more if recommended by your healthcare practitioner.
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Healthy eating: Focus on a diverse, nutritious diet, prioritizing whole foods and minimizing ultra-processed foods, refined fats, and added sugar.
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Hydration: General recommendations are to drink 8 eight-ounce glasses of water daily.
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Stress management: Find ways to reduce stress that you enjoy and align with your health goals.
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Social connections: Healthy relationships are vital to physical, mental, and emotional well-being and a key predictor of longevity. Make sure you’re connecting with loved ones regularly.
Start by doing a bit of research on how these five pillars relate to your health goals and write them down using “I” and “me” statements.
Here’s an example of how this may look if your goal is to eat less sugar.
Getting enough sleep helps support normal appetite-regulating hormones and blood sugar, so I’ll aim for 7.5-9 hours per night.
Eating healthfully, by focusing on produce, protein, and fats, will help me feel satisfied and help reduce sugar cravings.
Staying hydrated will help me stay focused and energized, minimizing my need for sweets or an afternoon pick-me-up.
Reducing stress has been shown to help reduce food cravings, support relaxation, and help me sleep, further decreasing cravings for sugar and unhealthy foods.
Creating social connections will keep me busy and satisfied, with less time to think about sugar. Connecting with other health-minded people will help keep me accountable.
This is just one example of how the five pillars of health can serve as a template for creating a basic wellness ritual, and it works for every goal.
Here are some related articles to help you get started:
Step 3: Choose your support tools and resources
Various tools can help you create and maintain a successful wellness ritual. Here are just a few.
Apps & Tech
Apps and wearables can be convenient for tracking your progress and providing guidance on reaching your health goals sooner.
From weight-loss apps to sleep trackers, meal planners to social apps, if you like tech, there are endless SmartPhone-based tools to help support your wellness ritual.
Support Groups And Accountability Buddies
Changing health habits can be hard, especially if you go it alone or lack support from family or friends.
This is where specific support groups can really help move the needle.
There are several ways to go about this, including:
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Look for an accountability buddy within your friends, family, and colleagues
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Ask your healthcare practitioner for recommendations; they may even offer group coaching meetings or support calls
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Find an online support group
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Use online resources to make offline connections, which can boost your social life.
However you do it, be sure you find a group that lifts you up and helps you stay on track.
Consider Supplements
Herbal and nutritional supplements can be an excellent addition to your wellness ritual.
They’re affordable, easy to take, and can help accelerate your results. They can even serve as a stand-alone wellness ritual if you choose.
Some Gaia Herbs favorites include:
Ashwagandha: Available in capsules or refined sugar-free gummies, this ancient Ayurvedic herb helps your body adapt and cope with life’s changes and supports a healthy stress response and balanced energy.*
Black Elderberry Syrup Extra Strength: This best-selling, great-tasting syrup packs the equivalent of 15 grams of fresh USDA Certified Organic Elderberries per serving with no artificial colors, flavors, or sweeteners. Perfect for everyday immune support and suitable for the whole family.
Lion's Mane: Sourced from only organic and sustainably grown mushrooms, this product helps support thelps support a healthy brain and nervous system.* Available in capsules and great-tasting, refined-sugar-free gummies.
Berberine & Milk Thistle: This new dual-action formula combines HIMABERB® HCI with Silactive® Milk Thistle to nourish the liver and support healthy metabolism in healthy individuals.*
Vitex Berry: Beloved among women of all ages, Vitex Berry has a rich history of traditional use for helping to maintain a healthy menstrual cycle and supporting hormone balance—a customer favorite for sustaining a healthy mind and body.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
A Personal Trainer Or Fitness Membership
No matter your goals, movement is a foundational pillar of health.
If you have trouble staying motivated to exercise, consider hiring a personal trainer or getting a membership at a local gym, yoga, dance, or pilates studio, or at a mountain biking, golf, skating, hiking, or climbing club.
There are hundreds to choose from, online and in person, with loads of classes and equipment to help you stay active and strong.
An Integrative Healthcare Practitioner Or Health Coach
If you want to take your health to the next level, an integrative healthcare practitioner or health coach can help you dial in a personalized program for faster results.
Depending on their training and expertise, a skilled integrative health practitioner can help assess your nutritional and supplement needs, recommend a tailored nutritional, herbal, and/or wellness program, and keep you accountable for your success.
Practitioner finders like The Institute of Functional Medicine, The American Herbalist’s Guild and The American Association of Naturopathic Physicians can help you connect with doctors and practitioners with a knowledge of herbs, nutrition, and lifestyle medicine.
Related reading: What is a Herbalist? A Starter Guide to Herbalism
Step 4: Schedule Your Ritual
Creating a ritual requires regular practice, and for most busy people, that means scheduling it!
If your ritual is simple, such as practicing mindfulness, dedicate a block of time every day.
If it’s more complex, such as including a certain number of gym days, cycling nutrients, or taking specific supplements at different times of the week, then write that down in your planner or on your phone (and set reminders).
Step 5: Track Your Progress
There is nothing more motivating than progress.
But health changes tend to happen slowly, making them easy to miss if you aren’t using some type of tracking system.
Whether you use an app or a journal, be sure to write down your wins, no matter how small, because they will accumulate with time.
Let Gaia Herbs Help Build Your Wellness Ritual and Get 20% Off!
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Check out our trending wellness ritual supplements here, and cheers to your new wellness ritual and a happy, healthy 2026!
References:
1 - “Making health habitual: the psychology of 'habit-formation' and general practice”. Br J Gen Pract.
2 - “Small changes, big impact: A mini review of habit formation and behavioral change principles”. World Journal of Advanced Research and Reviews.
3 - “Enacting Rituals to Improve Self-Control”. American Psychological Association.
4 - “The Psychology of Rituals: An Integrative Review and Process-Based Framework”. Pers Soc Psychol Rev.
5 - “United on Sunday: The effects of secular rituals on social bonding and affect”. PLoS One.
