A letter to our Mindbody community
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We all know the slippery slope. It begins with the best of intentions, researching tools to support our wellbeing. But soon, we’re careening down the craziest mental health rabbit hole on the internet, only to emerge hours later with a massive list of all the stuff you “should” (and “definitely shouldn’t”) do, a self-diagnosis of some sort, and a mounting sense of overwhelm.
Retreat to the couch. Reach for the remote. Back to square one. Or more like... square one minus five.
When the pursuit of mental wellbeing feels like it only piles more tasks onto an already full plate, said research becomes entirely counterproductive. But what’s the alternative? Shouldn’t we all be meditating and doing yoga and participating in that webinar and and and…
Hold the phone. I feel stressed just writing that. Let’s go ahead and ax that list right there.
When people ask me for advice on how to improve their mental and physical health, they’re often surprised when I say, “Just do the bare minimum.”
“Huh?” is the response I usually get. Of course, that sounds weird, especially coming from someone in the wellness industry who has a book all about taking ownership of your life. When most people hear “bare minimum,” they think slacker. Mediocrity. Apathetic. And when it comes to mental health, not enough.
I hear something different: attainable. Sustainable. Realistic. Inspiring. And as it pertains to supporting our mental wellbeing? Those words are downright magic. Because when other stuff in our lives feels completely unachievable or overwhelming, our mental health practices are the first thing that we need to be able to lean on.
So here’s how to realign your standards and create your own set of achievable Bare Minimum goals. It’s straightforward, I promise—no overwhelm.
Let’s get honest: how lofty are your usual goals?
This will require you to be honest with yourself. Like, really, cringe-inducing honest.
Ready? Ok… so how many of your self-care goals or intentions do you actually achieve on a daily basis?
If you’re like a lot of us, the answer is somewhere between not many and none. And let me be the first to say that doesn’t at ALL mean that you’re flaky, unmotivated, undisciplined, or any of those things…
It just means you’re setting your goals wrong.
If you are consistently setting goals that feel unattainable or overwhelming, you’re setting yourself up to fall short repeatedly. Talk about a confidence killer, right? Truth: this style of goal setting can actually be counterproductive to our mental health because we perceive ourselves to be constantly failing.
Set the bar too high = you’ll end up crashing into it, almost every time. Skinned knees and bruised hearts are the results.
Bare minimums are standards that you can meet almost automatically, without a huge amount of effort. And here’s my take on them: they should be treated as non-negotiable. So they have to be totally attainable, because once you set them, they are simply not up for debate: they are becoming your new baseline of care.
You brush your teeth regularly, right? And you don’t feel right if you skip that step in your morning, right? (I mean… I guess I’ll speak for myself!) Your Bare Minimums can easily become just as much a part of your routine.
These are a few of my personal examples, and I suggest you find your own for each of these categories:
Beauty - I put on tinted sunblock, concealer (if I have any zits, which I usually do), and eyeliner and mascara every day. Even if I don’t do anything else, I’m going to do these couple of things because that’s the bare minimum I need to do in order to feel put together.
Nutrition - I eat something with protein at every meal, and I eat veggies every day.
Nature - I go for a walk in nature for thirty minutes at least once a week (with the exception of the really cold winter months). Since quarantine hit, I’ve been doing this closer to every day, it seems to help even on the rainy days.
Fitness - I insist on making it to yoga, barre, or some other type of fun virtual fitness class, at the very least twice a week. Even though I usually do more, I make sure my bare minimum is 100% attainable.
Sleep - I need a minimum of seven hours per night. If I don’t get it, I make sure I catch up on lost sleep within a day or two.
Connection/Introspection - I insist upon connecting with a friend at least once a week, on the phone, or, these days, on a video call. Similarly, I need some time to be alone and reflect, each and every day.
You might note that the bar isn’t very high in these examples. Fitness class twice a week? Deal! A 30-minute walk in nature once a week? Not that hard! Making self-care goals feel easily within reach is key to avoiding the total overwhelm that can send us crashing into the paralysis of doing nothing.
Just like neglecting to brush your teeth… the regrets will come later, and we know it.
And this is that sweet spot where physical and mental health are one and the same: when we feel good about how we’re taking care of ourselves, we’re more likely to make even more positive choices for our wellbeing. No regrets.
Are there any aspects of your wellbeing where you allow other people to drive your decisions? Do you let your partner dictate bedtime, or your kids determine your meals? Have you set the standard that you’ll answer work emails or texts at just about any hour?
The Bare Minimums might just mean setting some healthy boundaries to plug up the leaks that are draining you. I used to stay up late watching TV with my partner and end up dragging myself out to teach in the morning—but that doesn’t happen anymore. If my partner wants to fall asleep on the couch in front of the TV, that’s fine, he can do that. But that’s not how I roll. I no longer tag along with him as though I don’t have a choice. Instead of letting my bedtime be determined by default, I’ve taken charge of my own sleeping schedule. He can do whatever he wants, don’t get me wrong. Meanwhile, I put myself to bed when I need to sleep, and I feel so much better because of that shift.
So once you’ve identified your Bare Minimums, start plugging one leak at a time. Some of these shifts will be easier than others (hellooooo changing kids’ habits), but every one of them is worth it. Slow and steady, with a whole lot of patience.
Toning up your mental health routine can be all about getting simple and clear. Be kind to yourself, and create the mental health goals that will set you up for success. Those bare minimums will take you far.
To say the last year and a half was tough would be an understatement. In fact, it will probably go down as one of the most difficult times for our modern generation. In one of the many social polls we conducted during the pandemic, some of you described this time as a sheer “dumpster fire” or “like stepping on a Lego.” And to be honest, I couldn’t agree more.
Luckily, we’ve been able to get back to some form of normalcy in our lives and wellness routines over the last several months. As vaccines became available to the public, wellness businesses welcomed fitness fanatics, haircut seekers, and massage lovers back to in-person wellness experiences. And thank goodness for that—my roots and horrible posture from working from my bed were both getting wildly out of control. This girl needed a good massage and cupping session stat.
If there’s one thing we learned from the pandemic, it’s that our wellness routines are as personal as they are important. During shelter-at-home, those routines looked a bit different. For many, it meant taking a new approach to the “typical” wellness services we count on—I’m looking at you DIY haircuts, at-home waxing sessions (ouch!), and virtual swerking classes.
Now that we can leave our humble abodes to take advantage of in-person experiences again, the word “wellness” has seemingly taken on a new meaning.
Recently, we conducted another one of our famous social polls to see what wellness means to you, our Mindbody community, now that we're slowly but surely getting back to our regularly scheduled programming. We also tapped some of our most influential Mindbody business owners about the ever-evolving wellness landscape.
Here’s what you all had to say.
According to our annual Mindbody Wellness Index, 60% of Americans say they’re more focused on their health and wellness since COVID. Consumers are now realizing they need to take greater care of themselves to optimize and preserve their health. When we asked you on Instagram how important wellness is, a whopping 98% said it was more important than ever. When it comes to how you’re practicing wellness, though, the answers were all over the board. Many of you pointed to journaling, practicing breathwork, and daily workout routines (cycling and yoga topped the list) as being the activities that help you keep your chill throughout the week.
I’m also happy to report that over 50% said you tend to feel more blessed than stressed on a daily basis—which is more than likely a big improvement. Let’s be honest, a year ago I would’ve bet a billion dollars that 99.9% of us knew no other feeling than anxiety—am I right? But even with the stress in our lives dwindling, many of you are still experiencing burnout at the end of a long work week (guilty!). But instead of succumbing to a bottle of wine for relief (please, that was so 2020), you’re unwinding by going to your favorite workout classes—with hot yoga, barre, and Pilates as your faves.
Let’s be honest, we should credit the business owners in this space for helping us reignite our spark when it comes to our wellness routines, right? Thanks to them, we’ve been inspired to prioritize the activities that help us feel our best. In turn, we thought it’d be interesting to learn what wellness means to them—and how that definition has changed over the past eighteen months.
Here’s what they had to say.
“Wellness is living in balance—mind, body, spirit. Highs and lows. It all ebbs and flows and we can navigate it a bit better when we take time to move, breath and remember who we are, and how we are connected to this big, beautiful world.” - Jess Pierno, Founder, Owner, and Chief Inspiration Officer of Yoga Heights
“Wellness is a true balancing of the mental, physical, and spiritual. It has definitely evolved over the years for me—from something that I just thought was about exercising and eating a healthy diet—to also incorporating balancing and healing internally and spiritually.” - Stefanie Patterson, Owner, Indianapolis Salt Cave and Halotherapy Center
“My sense of wellness has evolved from staying healthy and motivated, mind/body/spirit... to being more gentle with myself, less demanding. Accepting my limitations, taking time for resting, and gaining real clarity about what's important. I care less about what people think of me—difficult as a performer and as a business owner with so many demands on me—and more about getting quiet and tapping into the divine source inside of me that helps me discern my next move. In this way, I know my motives are as pure as possible and I'm not getting distracted—not that I don't make mistakes! Those are necessary, that's how we learn!” - Johanna Krynytzky, Owner, Hip Expressions Belly Dance Studio
“My studio name reminds us that we are constantly evolving. The past 18 months have certainly shown us that! Wellness to me means doing your best on any given day to make sure that you are taking care of yourself as best you can. It leads to resilience. Diet, exercise, sleep, a sense of community, and some form of faith. It all matters. Setbacks happen all the time, and every day is a chance to start again. We strive to be 'cheerleaders' for our clients when we sense that things are coming out of balance in their lives. So many have been with us for 18 years and are friends—they are our community and we all watch out for each other.” - Mo Wolfe, Owner and Founder, Evolution Pilates
I think we can all agree that there isn’t one true definition of wellness anymore. To some of us, it means getting that hot yoga sesh in daily, and to others, it means carving out time to treat ourselves to a massage or manicure. As long as you’re actively pursuing wellness—whatever that means to you—you're on the right track.
Our MO has always been about connecting the world to wellness—a term that's seen a lot of change lately. Whether you’re fully embracing the in-person experience or still delighted by the convenience of practicing at-home wellness, the Mindbody app makes it easy for you to book experiences that help you feel like YOU again.