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Align, Integrate, Become: A 3-Step Strategy for Prioritizing Wellness in the New Year

2024 is just around the corner, making now a perfect time to plan a wellness routine for the New Year. When thinking about making a change of any kind, it’s important to outline and implement a plan that aligns with your unique goals and circumstances. One way to do this is to apply the “Align, Integrate, Become” model. This 3-step strategy helps you visualize the state of health and wellbeing you’d like to achieve, incorporate the actions needed to get there into your daily life, and ultimately achieve your desired state of health. Let’s take a closer look at each part of this model.


Picture yourself living in your best, most vibrant health. What does it look like?

In general, humans strive to feel calm, happy, energetic, confidant, and accomplished. How can you remind yourself to feel all of these things each day?

First, ask yourself what type of learner you are. Are you a visual learner who needs to see something as a cue? Or do you respond better to auditory cues? If you are a visual learner, journal entries and vision boards are great tools for describing and documenting what your optimal state of wellbeing looks and feels like. Your journal can be a physical notebook or the “notes” application on your phone. Similarly, your vision board might be a collage you make with images and clippings from magazines, or a Pinterest board you create digitally. The important thing is to find a visual tool that works to remind you of your health goal and how it feels to be calm, happy, energetic, confidant, and accomplished.

If auditory cues help you more, try recording a voice memo as a reminder to yourself. Guided meditation recordings may also be helpful in supporting your vision. Calm and Headspace both offer a variety of guided meditations, music, and mindfulness tools — many of which are tailored to improved health and wellness. Countless free, easy-to-access options are also available on YouTube.

The goal of the “align” portion of this 3-part strategy is to create a vision for the improved state of health and wellbeing you’d like to achieve, and keep that vision at the forefront of your mind. Eventually, this state of being will become part of your subconscious.


The next step of the process is to determine what it will take to achieve and maintain your optimal state of health and wellbeing. What tools do you need to implement or habits do you need to develop? For example, do you need more exercise, a healthier eating plan, better quality sleep, more work-life balance, a new hobby, or spiritual support? Try to narrow it down and be as specific as possible. Once you do this, you can make a more definitive plan.

For example, if your goal is to be more calm, happy, and energetic, then adding a daily meditation practice, regular exercise, and more fruits and vegetables to your diet may be good steps to take. As you implement these steps, tap into your mind, body, and energy levels. How does your body respond to certain foods? Does consuming more fruit and vegetables lead to more or less energy? How does your body feel after exercising? Does your mind feel clearer, or do you feel more stressed and anxious? Check in with yourself as you apply new tools to evaluate if you’re moving in the right direction. Remember — it may take time to feel the true impact of some of the changes you make. Be patient with yourself and commit to your new routine for at least 30 days.


As you align with your own vision for optimal wellbeing and integrate specific tools and strategies to help you get there, you will become your best, most vibrant self. Tap into your body and your feelings and emotions to choose a course of action that best aligns with who you are and who you want to become. Don’t be afraid to let your vision for optimal wellbeing evolve over time, and don’t worry about what other people think you should be doing. You will feel most empowered by discovering what works best for you — and then doing it consistently.

If you’re having trouble getting started or staying disciplined, consider recruiting an accountability partner to help you stay motivated. A trusted friend or loved one is a great option. But, if you’re looking for someone with the education and expertise to truly guide you through the process, consider partnering with a Community Memorial Health & Wellness Coach. Our board-certified coaches offer convenient, one-on-one sessions to help you reach your full potential. Click here to learn more or call us at 805-948-2818.