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Wellness Priority List

Updated: Jan 12

As a Personal Trainer and Wellness Coach, I've tried many methods over the years for helping my clients adapt wellness habits into their life. What I found was that the best approach is an individualized approach. One where I learn about my client's personality and lifestyle and adjust accordingly. This has been the most successful approach but it has a downside: It takes a lot of trial and error.


Now I know that a fair degree of trial and error MUST always take place in order to have success. However, I started to see a pattern develop with my clients regarding the "order of wellness operations." I saw that clients' most successful implementation of wellness practices came in a certain order. This specific order tended to produce the highest likelihood of adherence to wellness in general. In other words, I found a system that worked for most people most of the time. So I decided to make a system with that system built in.


I made this system with 3 goals in mind:

  1. Reduce the amount of time needed to arrive at a full life of wellness.

  2. Produce the greatest likelihood of wellness success.

  3. Make wellness more simple, easy, and systematic.

I call this wellness system the "Wellness Priority List." I will most certainly show you the list(s) below, But to use it correctly, you must first know the rules and why the priority order matters.


The Wellness Priority List Rules:

  1. You should complete the wellness tasks in order from 1 to 15.

  2. You should only move on to the next task only once you know that you have improved upon that task to the best of your ability.

  3. If any of the previous wellness tasks worsen and need improvement, you must stop progressing down the list until the higher priority task is back to its original standard again.

Why The Priority Order Matters:

These tasks are arranged in a very intentional, well-thought-out order using what we know about the science of human psychology and biology. Their order is designed to assure the highest likelihood of long-term success.


Think of these tasks as building a pyramid, where your first priority is the base, and your ultimate goal is the tip piece you put at the top. So if any layer underneath starts to crumble, it puts the rest of the pyramid above at risk.


Depending on your specific wellness goal (fitness, fat loss, mental health, etc.), the priority list will be ordered a little differently or may include/exclude a couple of tasks compared to another list. But the same priority rules above apply to each list. Also, you'll notice that the first 7 in each list are the same, that just goes to show you how fundamental those first 7 are.


So without further ado, here are the Wellness Priority Lists:



Now some of these wellness tasks are pretty straightforward. "Drink 8oz of Water 8x A Day" is pretty easy to understand. But "Eat 20% of Your Daily Calories In Protein"... Not so easy to understand. Also, what counts as a "Mental Health Practice"? The point is, these are fantastic lists, but every item still needs a lot of coaching to implement. The real purpose of this list is to provide something VERY valuable when you are stressed and confused about your wellness goals: CLARITY. If you know EXACTLY what to work on next without a doubt, you are FAR more likely to Take Action!


So my Actionable Advice for you today is:

Pick 1 of the 4 wellness goals above and follow that goals list exactly the way the rules in this article instruct.


If you need further clarity on each item, please research or set up a wellness coaching session with me: https://calendly.com/motivatememike/30-min-1-on-1-online-wellness-coaching


I hope this article helped you in some way. If it did, please share it with someone.


Good luck out there my friend.



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