17 Experts Share Their #1 Wellness Tip

Monica Gray - July 1, 2025

Wellness goes far beyond just physical health—it’s a holistic blend of mind, body, and spirit. In today’s fast-paced world, finding balance is more crucial than ever. That’s why we’ve gathered insights from 17 leading wellness experts, each offering their unique perspective on what truly supports well-being. From nutrition and movement to mindfulness and sleep, their diverse tips remind us that the path to wellness isn’t one-size-fits-all. Explore these expert suggestions and discover practical ways to nurture your own well-being.

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1. Prioritize Quality Sleep

Dr. Matthew Walker, renowned sleep scientist, emphasizes that quality sleep is foundational to overall wellness. He advises sticking to a consistent bedtime, creating a calming sleep environment, and avoiding screens before bed. Research confirms that proper sleep improves memory, mood, and even immune health. Learn more about sleep health and try making restful nights your top wellness priority.

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2. Practice Mindful Breathing

Wellness coach Tara Stiles recommends setting aside a few minutes each day for mindful breathing. Slow, intentional breaths help calm the nervous system, reduce stress, and enhance focus. Even just five deep breaths can make a difference. According to the American Psychological Association, mindful breathing can lower cortisol and boost mental clarity—making it a simple yet powerful wellness tool.

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3. Move Your Body Daily

Dr. Jordan Metzl, a respected physical therapist, believes that daily movement is essential for wellness. Whether it’s a brisk walk, a yoga session, or a few simple stretches, regular physical activity supports cardiovascular health, lifts your mood, and promotes longevity. Consistency matters more than intensity. The CDC highlights that even modest amounts of movement each day can make a measurable difference in your overall well-being.

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4. Eat More Whole Foods

Nutritionist Joy Bauer encourages prioritizing whole foods like fruits, vegetables, whole grains, and lean proteins for optimal wellness. These foods deliver steady energy and help prevent chronic illness. In contrast, processed foods often lack essential nutrients and are filled with unhealthy additives. According to Harvard’s Nutrition Source, embracing whole foods is one of the simplest ways to nourish your body and support long-term health.

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5. Set Boundaries for Digital Devices

Digital wellness expert Cal Newport suggests creating clear tech boundaries—for example, device-free meals or set times for checking emails. Limiting screen exposure can greatly enhance mental health and strengthen personal connections. Research shows that mindful tech habits are linked to improved well-being and more meaningful relationships.

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6. Stay Hydrated

Registered dietitian Keri Glassman stresses the importance of drinking water regularly. Staying hydrated helps with digestion, boosts energy, and promotes healthy skin. The CDC recommends making water your beverage of choice to support your body’s crucial functions and overall wellness.

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7. Practice Daily Gratitude

Psychologist Dr. Robert Emmons suggests keeping a gratitude journal to focus on the positives in your life. Even jotting down a few things you’re thankful for each day can boost happiness and lower feelings of depression. Harvard research supports gratitude as a simple, effective way to enhance emotional well-being.

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8. Foster Social Connections

Sociologist Dr. Julianne Holt-Lunstad highlights the power of strong social bonds for well-being. Maintaining connections with friends and family—even through virtual chats—can reduce stress and increase your lifespan. Research from Harvard reveals that investing in meaningful relationships is one of the most effective ways to support both mental and physical health.

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9. Spend Time in Nature

Ecotherapist Dr. Qing Li recommends embracing the outdoors as a way to reduce stress and lift your mood. Simple activities like forest bathing or leisurely nature walks can lower blood pressure and support immune health. According to research, immersing yourself in nature is a natural, accessible strategy for enhancing both mental and physical well-being.

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10. Create a Consistent Morning Routine

Productivity expert Laura Vanderkam believes a structured morning routine can set the tone for a successful day. Activities such as gentle stretching, reading, or planning your schedule can enhance focus and motivation. Experts agree that starting your day with intention helps you feel more energized and in control.

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11. Limit Added Sugars

Endocrinologist Dr. Robert Lustig urges people to reduce added sugars in their diet to help prevent obesity and diabetes. He recommends reaching for natural sources of sweetness, like whole fruits, instead of sugary snacks and drinks. The CDC also supports cutting back on added sugars for better long-term health.

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12. Practice Self-Compassion

Psychologist Dr. Kristin Neff emphasizes the importance of self-compassion when dealing with setbacks or difficult emotions. Treating yourself with kindness—rather than harsh self-criticism—can ease anxiety and foster greater resilience. Studies show that developing self-compassion is a powerful strategy for supporting emotional well-being and bouncing back from life’s challenges.

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13. Meditate Regularly

Meditation teacher Sharon Salzberg suggests that just a few minutes of daily meditation can yield significant benefits. Regular meditation practice helps lower stress, sharpen focus, and support emotional health. Research confirms these positive effects, making meditation an accessible tool for anyone looking to enhance their sense of calm and clarity.

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14. Prioritize Preventive Healthcare

Public health expert Dr. Leana Wen highlights the value of regular check-ups and screenings for maintaining wellness. Early detection through preventive care can significantly improve long-term health and quality of life. The CDC encourages everyone to stay proactive with their health by scheduling routine exams and recommended tests.

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15. Find Joy in Movement

Personal trainer Jessamyn Stanley believes that exercise should be enjoyable. Whether it’s dancing, cycling, or any activity you love, finding joy in movement helps you stay consistent and makes fitness more fulfilling. Experts agree that when you enjoy your workouts, you’re more likely to stick with them long term.

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16. Balance Work and Rest

Work-life expert Arianna Huffington recommends setting clear boundaries between work and personal time. Prioritizing rest is just as important as productivity, helping to prevent burnout and maintain overall wellness. Research shows that finding a healthy balance between effort and downtime leads to greater happiness and long-term success.

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17. Embrace Lifelong Learning

Educator Dr. Carol Dweck champions the value of a growth mindset and continuous learning. Staying curious and seeking new knowledge keeps your mind agile and contributes to lasting happiness. Studies confirm that embracing lifelong learning is a key ingredient for mental well-being and personal fulfillment.

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Conclusion

These 17 expert tips reveal that wellness is a highly personal and ever-evolving journey. There’s no single solution—rather, a variety of strategies to explore, from nourishing your body and mind to fostering connections and growth. Experiment with these insights and discover what brings you the most balance and joy. Prioritize your well-being, and remember: small changes can lead to lasting, meaningful results.

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