Welcome to Wellness Goals Weekly, where I share tools and tips for your wellness journey. 

Today, 6th May 2026, is my 31st wedding anniversary (picture below- how young do Sean and I look!), and it’s got me reflecting on the power of vows and commitments, not just in marriage, but in our own approach to wellness and wellbeing.

There’s something truly powerful about a vow.

Not because it’s perfect. Not because we never wobble. But because a vow gives us something to return to. It reminds us what matters when life feels busy, messy or hard.

As wedding anniversaries come round, we’re often reminded that strong relationships aren’t built on grand gestures alone. They’re shaped by daily acts of care, patience, commitment and grace. The same is true for wellness.

Your well-being doesn’t need more pressure. It needs steady support.

So in the spirit of wedding vows, this weeks blog is a gentle invitation to say “I do” to habits that help you feel stronger, calmer and more like yourself. Not just for richer, for poorer, in sickness and in health, but in ordinary weeks too. In the full fridge weeks and the beans-on-toast-for-tea weeks. In the motivated seasons and the exhausted ones. In the weeks when life flows, and the weeks when it doesn’t.

Here are 31 vows for your wellness. Not rules. Not a perfect plan. Just practical promises you can come back to, again and again.

Why well-being works better as a vow than a rule

Rules can feel sharp. One missed day, and it’s easy to think you’ve failed.

Vows are different. They leave room for real life. They recognise that commitment isn’t about doing everything right. It’s about returning, with kindness, to what you know helps.

That matters in wellness. Because your health is not built by one green smoothie, one workout or one early night. It’s shaped by what you come back to over time.

So as you read, don’t pressure yourself to take on all 31. Pick the ones that speak to you. Choose one for this week. One for this month. One to hold onto when life feels stretched.

Vows for your body

Your body does so much for you every day. These vows are about meeting it with care, not criticism.

1. I do… to eating enough

Undereating doesn’t make you virtuous. It often leaves you tired, snappy and running on fumes. I vow to fuel my body properly, even when diet culture says less is better.

2. I do… to meals that keep me steady

I won’t build my day around quick fixes and energy crashes. I’ll choose meals with protein, fibre and healthy fats more often, so my energy has a solid foundation.

3. I do… to drinking more water

Not as a chore. As support. Hydration affects energy, focus, digestion and mood, and I’ll stop treating it like an optional extra.

4. I do… to moving in ways that feel good

Movement doesn’t have to punish me to count. I’ll walk, stretch, lift, dance or swim in ways that support my body rather than fight it.

5. I do… to rest when I need it

Rest is repair, not laziness. I won’t wait until burnout forces me to stop.

6. I do… to sleep that restores me

I’ll respect sleep as a foundation, not a reward. A better bedtime won’t solve everything, but it can make almost everything feel more manageable.

7. I do… to listening when my body whispers

My body often gives me signs before it starts shouting. I’ll pay attention to tension, exhaustion, hunger, pain and overwhelm earlier, instead of pushing through on autopilot.

8. I do… to supporting my gut

A settled stomach and a nourished gut can make a real difference to how I feel. I’ll include more fibre-rich foods, variety and balanced meals that help me feel well from the inside out.

Vows for your mind

Mental wellness shapes everything. These vows are about making your inner world a kinder place to live.

9. I do… to speaking to myself with more kindness

I won’t say things to myself that I’d never say to someone I love. My inner voice matters, and I’ll work on making it gentler.

10. I do… to progress over perfection

Perfection is exhausting. I’ll stop waiting for the perfect Monday, perfect mood or perfect plan before I begin.

11. I do… to noticing what drains me

Some habits leave me flat, foggy or frazzled. I’ll pay attention to what steals my peace, whether that’s constant scrolling, overcommitting or all-or-nothing thinking.

12. I do… to protecting my mental space

I won’t let every opinion, headline or demand have full access to me. I’ll create more quiet around my mind where I can.

13. I do… to asking for support

Strength is not doing everything alone. I’ll reach out when I need help, whether that’s from a friend, a professional or someone who simply gets it.

14. I do… to feeling my feelings

I won’t label every uncomfortable feeling as failure. Stress, grief, frustration and sadness are part of being human, and I can meet them with care instead of shame.

15. I do… to small moments of stillness

A few slow breaths count. So does sitting in the garden, stepping outside, or making a cup of tea without multitasking. Calm doesn’t always need an hour; sometimes it just needs a moment.

16. I do… to trusting my own experience

I won’t hand all my power to trends, influencers or strict wellness rules. I’ll stay curious, but I’ll also notice what genuinely helps me feel better.

Vows for your lifestyle

Well-being is not only about what you eat or how often you exercise. It’s also shaped by how you live.

17. I do… to simpler habits

I don’t need a complicated routine to be well. I’ll make healthy choices easy enough to keep doing.

18. I do… to planning ahead when I can

A little planning can save a lot of stress. I’ll prep what helps, whether that’s meals, snacks, a shopping list or tomorrow’s workout clothes.

19. I do...to boundaries that protect my energy

I can be kind without saying yes to everything. I’ll practise boundaries that make space for my health, time and peace.

20. I do… to slowing down before I have to

I won’t wear busyness like a badge of honour. If life feels relentless, I’ll treat that as useful information, not a sign to push harder.

21. I do… to making health fit my real life

My routine has to work on busy weekdays, not just ideal weekends. I’ll build habits that suit the life I actually live.

22. I do… to less all-or-nothing thinking

A missed workout is not a ruined week. A takeaway is not a collapse. I’ll stop turning one choice into a full story about who I am.

23. I do… to regular nourishment, even in busy seasons

When life gets hectic, food is often the first thing to become random. I’ll remember that busy days are when I need nourishment most, not least.

24. I do… to reviewing what’s working

I’ll check in with myself more often. Not to judge, but to notice. What’s helping? What isn’t? What needs adjusting?

Vows for your joy

Joy isn’t separate from wellbeing. It is well-being. These vows make space for lightness, pleasure and life beyond productivity.

25. I do… to laughter

I’ll stop acting as if seriousness is the same as strength. A laugh can soften stress, connect us to others and change the tone of a whole day.

26. I do… to food I enjoy

Healthy eating does not need to feel miserable. I’ll choose nourishing meals, but I’ll also leave room for flavour, pleasure and satisfaction.

27. I do… to people who lift me up

Wellness grows in good company. I’ll spend more time with people who leave me feeling calmer, lighter and more myself.

28. I do… to fresh air and daylight

A short walk outside won’t fix every problem, but it can shift my mood, clear my head and help me come back to myself.

29. I do… to celebrating small wins

I’ll stop dismissing the things that are going well. Drinking more water, cooking dinner, getting to bed earlier and taking a walk all count.

30. I do… to making room for fun

Not useful fun. Not productive fun. Just fun. I’ll remember that enjoyment is not something I have to earn.

31. I do… to beginning again

This may be the most important vow of all. I will begin again after hard days, stressful seasons, illness, holidays, setbacks and wobbles. I won’t wait to be perfect before I come back to myself.

For richer, for poorer, in sickness and in health

Traditional vows stay meaningful because they make room for real life.

For richer might mean the weeks when you feel energised, organised and on top of things.

For poorer might mean the seasons when time, money or headspace feel tight.

In sickness might mean the times when energy dips, hormones shift, stress rises, or life knocks you sideways.

In health might mean the days when your body feels strong and capable.

Your wellness still matters in all of it.

You do not need to earn care by feeling your best first. You do not need to wait until life is calmer to start supporting yourself. And you do not need to do wellness perfectly for it to help.

Real wellness is not a fair-weather commitment. It’s staying on your own side through the full range of life.

How to use these 31 vows

You don’t need to take on all 31 at once. In fact, please don’t.

Try this instead:

Choose one vow for this week.

Pick the one that feels most needed right now. Keep it visible. Write it on a note, save it to your phone, or add it to your journal.

Choose one vow for your current season.

This is your anchor promise. The one you want to come back to over the next month or two.

Choose one vow for hard days.

Pick a vow that still feels possible when life is messy. Something simple and steady, like eating lunch, going outside and breathing in some fresh air or beginning again.

A final word

A good marriage isn’t built in a day. Neither is true, lasting wellness.

Both are shaped by what we return to. By care over time. By grace, when things wobble. By choosing again.

So here’s to your wellness. In the strong weeks and the strained ones. In the motivated mornings and the tired evenings.

And most of all, here’s to saying “I do” to the kind of support that helps you feel well, not just for a moment, but for the long haul.

Cheering you on to wellness success,

P.S. Since we’re talking about real-life commitment, I’m excited to let you know that I’ve got two exciting ways for you to say “I do” to your own wellness journey coming up. First, our brand-new free wellness community, The Wellness Success Club, launches on the 25th May 2026. Click here to join the waitlist and be part of something special from day one. Plus, at the end of May, my new weekly online EFT membership opens, offering real-time online EFT sessions with me each week. More details on both will be landing in your inbox soon.

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