Wellness Activity Cards
Select wellness activities to send to your clients via WhatsApp
Stress Reduction
Deep Breathing (5-5-5)
Breathe in for 5 seconds, hold for 5 seconds, exhale for 5 seconds. Practice for 5-10 cycles when feeling stressed.
Progressive Muscle Relaxation
Tense and relax each muscle group for 5-10 seconds. Start from toes and work up to your head.
10-Minute Mindful Walking
Take a slow walk focusing on each step and your breathing. Notice the sensations in your feet and legs.
Guided Imagery Meditation
Visualize a peaceful place in detail using all your senses. Spend 10 minutes immersed in this calming mental image.
Stress-Relief Journaling
Write down your thoughts and feelings for 10 minutes. Focus on solutions rather than problems.
Healthy Diet Practices
Portion Control Using Hand Method
Palm = protein portion | Fist = vegetable portion | Cupped hand = carbs portion | Thumb = fats portion
Colorful Plate Rule (5 Colors)
Include at least 5 different colored foods in your meals. Each color represents different nutrients and antioxidants.
Mindful Eating Practice
Take 20 minutes to eat each meal. Chew slowly and savor each bite without distractions.
Meal Prep Sundays
Plan and prepare your meals for the week ahead. Focus on balanced, nutritious options.
Hydration Schedule
Drink water every 2 hours throughout the day. Aim for 8 glasses of water daily.
Mindful Living
Digital Sunset (2hrs before bed)
Turn off all electronic devices 2 hours before bedtime. Focus on relaxing activities like reading or gentle stretching.
Morning Gratitude Practice
List 3 things you're grateful for each morning. Include one new item each day.
Nature Connection Time
Spend 15 minutes outside daily. Notice the natural elements around you.
Social Media Boundaries
Set specific times for social media use. Limit to 30 minutes total per day.
Mindful Movement Breaks
Take a 5-minute movement break every hour. Stretch, walk, or do simple exercises.