This fillable and downloadable guide is your personal wellness compass.
It’s not a test and it’s not a prescription. It’s a space to explore your lived experience across our 13 wellness domainsthat explore wellness domains, including Physical Wellbeing, Mental Clarity, and Spiritual Depth, among others, to help you understand different aspects of your life.
You can fill it out digitally or print it and write out your responses and reflections. Either way, it’s yours to return to, revise, and rediscover.
You may feel clarity. You may feel stirred. You may feel unsure. All of it is welcome.
Reflection isn’t the end; it’s the beginning of your upward spiral.
An upward spiral is a self-reinforcing cycle of growth. It begins with a small positive action—like a mindful breath, a nourishing meal, a lifting session, a jog, or a moment of gratitude—and builds momentum from there. Each choice opens your mind, expands your emotional bandwidth, and makes the next choice easier.
The concept of an Upward Spiral shows how a small change in one area can lead to positive changes in other areas of your life. For example, a 5-minute stretch may ease your anxiety and spark clearer thinking, cooking a nourishing meal may lift your mood and deepen your sense of self-worth, expressing gratitude may soften your relationships and inspire creative flow, a one-minute walk when that is more than you have done in years can feel like such a victory and the confidence carries over into other areas, and so on. These are not isolated wins. These are interconnected awakenings.
Your First Steps (No Matter Where You Begin)
Notice how this one act affects other areas of your life.
Write it on a sticky note. Add it to your phone. Let it live somewhere you’ll see it.
The moment you act, you’ve begun your spiral.
Let yourself feel proud, not for perfection, but for movement. This symbolic or literal celebration is so powerful and important.
This guide isn’t one and done. It’s a living document.
Revisit it monthly, seasonally, or whenever you feel the need to realign.
Believing in your ability to take the first step is crucial in your Wellness Journey. It's not about achieving perfection but embracing the possibility of growth. This believing is what can move you from insight to a micro-action. As you reflect on the domains, helpful types of things to add for consideration are asking yourself, "Where in my life have I taken a small step and felt better or stronger because of it?" What’s one thing I believe I can do this minute, this day, this week, even if it’s small?
Also, action doesn’t have to wait for expertise. What you need is your own permission to try, to fumble, be human, and to explore. As you move forward, this space will offer nourishing insights to strengthen your steps.
You don’t need to leap. You just need to lean.
Every small act of care is a thread in your upward spiral, and one thread can be the root of your entire spiral.
