New Year To-Do List - Tompkins Wellness Center

New Year To-Do List

New Year To-Do List

Embrace a Healthier You in the New Year with Our 90-Day Winter Wellness Challenge

As we step into the new year, many of us are eager to make positive changes in our lives. What better way to kickstart the year than by prioritizing your health and well-being? At Tompkins Wellness Center, we believe that a healthy lifestyle is the foundation for a fulfilling life. That’s why we’re excited to introduce our 90-Day Winter Wellness Challenge—a unique approach to transform your physical, emotional, spiritual, environmental, creative, occupational, financial, intellectual, and social well-being.


The 9 Pillars of Our Winter Wellness Challenge:


  1. Physical Wellness:
  • Commit to 30 minutes of intentional movement daily, with at least 15 minutes spent outdoors.
  • Sundays are dedicated to active recovery with 30 minutes of light movement.
  • Focus on maintaining a balanced nutrition by consuming 5 servings of fruits and vegetables daily.
  • Hydrate your body by drinking water equal to half your body weight in ounces.
  • Set a personalized protein goal to meet your unique dietary needs.
  1. Emotional Wellness:
  • Dedicate 10 minutes each day to journaling or meditation, fostering emotional self-awareness and resilience. 
  1. Spiritual Wellness:
  • Allocate 10 minutes daily for prayer, reading, or expressing gratitude, connecting with your spiritual self. 
  1. Environmental Wellness:
  • Declutter and detoxify one area of your life per week, creating a healthier living environment.
  1. Creative Wellness:
  • Cultivate a new creative hobby and practice it for at least 15 minutes weekly, stimulating your mind and fostering self-expression.
  1. Occupational Wellness:
  • Set a specific occupational goal for the next 90 days, ensuring professional growth and fulfillment. 
  1. Financial Wellness:
  • Take control of your financial health by creating or refining a budget.
  • Establish a financial goal for the next 90 days, promoting financial well-being.
  1. Intellectual Wellness:
  • Make a habit of reading 10 pages per day, expanding your knowledge and stimulating cognitive function.
  1. Social Wellness:
  • Attend at least one community event per month, fostering social connections and a sense of community.


Our 90-Day Winter Wellness Challenge is designed to guide you on a transformative journey toward a healthier, more balanced life. By focusing on these nine pillars, you’ll not only see improvements in your physical health but also experience enhanced emotional well-being, spiritual growth, and a more fulfilling social life. At Tompkins Wellness Center, we are committed to supporting you every step of the way. Join us on this wellness journey, and let’s make the new year the start of a healthier and happier you. Embrace the challenge, embrace the change!

To find out more, click here for our Contact Page.


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