Winter Wellness Weekly To-Do List
Monday: Immune System & Nutrition Focus
- Meal prep with immune-boosting foods
- Buy or prepare foods rich in vitamin C (citrus fruits, bell peppers)
- Stock up on zinc-rich foods (lean meats, seeds, legumes)
- Take daily multivitamin
- Drink 8 glasses of water
- Plan weekly exercise schedule
- Check and replace air filters at home
Tuesday: Exercise & Movement Day
- Morning or evening workout (45-60 minutes)
- Options: Home workout, gym session, yoga, swimming
- Track water intake
- Prepare workout clothes for the week
- Do a 10-minute meditation or stress-relief activity
- Check indoor heating system and humidity levels
Wednesday: Sleep & Mental Health
- Create a consistent evening wind-down routine
- No screens 1 hour before bedtime
- Prepare bedroom for optimal sleep (cool, dark, quiet)
- Schedule social connection (call a friend, virtual meetup)
- Take vitamin D supplement
- Do a 15-minute light therapy session if possible
- Wash and change bedding
Thursday: Hygiene & Prevention
- Deep clean high-touch surfaces at home
- Wash hands frequently, review proper technique
- Check vaccination status with healthcare provider
- Organize winter clothing layers
- Prepare a winter emergency kit (extra gloves, hand warmers)
Friday: Nutrition & Meal Planning
- Shop for seasonal winter produce
- Prepare warming, nutrient-dense soups or stews
- Plan weekend meals focusing on immune-supporting ingredients
- Restock herbal teas and healthy snacks
- Review water intake and hydration goals
Saturday: Active Recovery & Wellness
- Longer, gentler exercise (walk, gentle yoga, stretching)
- Meal prep for next week
- Clean and organize living space
- Self-care activity (bath, massage, reading)
- Reflect on week's health goals
Sunday: Preparation & Planning
- Review next week's schedule
- Prep workout clothes and meals
- Mental health check-in
- Organize supplements and vitamins
- Plan social activities for upcoming week
Daily Consistent Habits
- Drink 8 glasses of water
- Take multivitamin
- 7-9 hours of sleep
- Wash hands frequently
- 10-minute mindfulness practice
Weekly Tracking
- Weight
- Energy levels
- Mood
- Sleep quality
- Exercise completed