Wellness isn’t one-size-fits-all.” — Dr. Taz Bhatia

Coming to terms with staying put and hunkering down at home is now the new normal for most people. And finding ourselves restless is also part of the day. However, there are some things you can do to help take charge of these emotions and feel better as well.

One of the most important things for taking control of your situation is setting up a new routine with some small goals. Routines give you a sense of balance —and having a clear plan for doing this with an online community, like Katie Couric’s, can be both fun and healthy.

I’ve created a weekly wellness guide to empower you to choose whatever activity best fits you that day. The themes for each day help guide you to a particular aspect of wellness, such as strength or self-care. Designing your day with a wellness theme in mind will hopefully empower you to do explore other ways to take care of yourself. Each day has a quote, a question to ask yourself, a hashtag (if you choose to share on social media) and an activity.

With this guide, is very important to strictly follow your local government’s orders — and getting permission from your doctor to engage in any type of wellness activity is equally important and necessary.

Let’s begin.

Mindful Monday

“Look within; within is the fountain of all good.” — Marcus Aurelius

Question to ask yourself: What am choosing to be today?

Hashtags: #Mondaymotivation #mindfulmonday #mindfulness #motivation

Mindfulness can impact your behavior and emotions in a positive way, and developing a mindful mindset can also help unclutter your mind. On Monday, the focus is to quiet the nervous chatter and overwhelm. It is good to remind ourselves that we have the ability to control our breath and our thoughts. Being able to activate an inner sense of calm will soften the mind.

According to the Mayo Clinic, “Spending even a few minutes in meditation can restore your calm and inner peace.” The key is to keep both your meditation and mantra simple. You’re more likely to stick to it and remember your mantra if it isn’t complex.

Currently, Dr. Deepak Chopra and Oprah are offering a free global 21-day meditation. You can also choose to sit quietly and focus on breathing, letting your exhales be longer than your inhales. To make it very simple, you can simply inhale through your nose, hold it a few seconds and then exhale deeply through your mouth. The exhale ideally is longer than the inhale. During this time you can also focus on a mantra and /or choose to repeat this mantra throughout the day whenever you become anxious.

Examples of mantras: I am doing the best I can. / I am choosing love. / I am choosing to be kind to myself. / I am choosing compassion. / I am choosing joy. / I am choosing good health.

Tuesday: Sparking Strength

“Do consider strength training to be that much more important as you age.” — Meb Keflezighi, Olympian and winner of the New York City and Boston Marathons.

Question to ask yourself: How are you strengthening your mind and body today?

Hashtags: #TuesdayMotivation #transformationtuesday

An article in Harvard Health says strength training builds healthy bones, and another benefit — according to the Cleveland Clinic — is that it increases energy levels. And who couldn’t use a little boost in energy right now? If you are able to try sit-ups, planks, squats or lunges, physical strength can be done in your home. Some shelter states still permit people to walk outside. And if you’re looking to strengthen your mind, listen to a podcast (Katie’s Next Question is available here) or do a puzzle, play chess, or read a book.

Wellness Wednesday

“Love and kindness are never wasted. They always make a difference. They bless the one who receives them, and they bless you, the giver.” Barbara De Angelis

Question to ask yourself: How can I elevate my well-being today?

Hashtags: #WellnessWednesday #WellbeingWednesday #wellbeing #wellness

Well-being is multifaceted. And cultivating your own sense of well-being can happen in multiple ways. Creating a day that integrates a few well-being activities will likely leave you feeling brighter and more positive overall. Those options are endless, so choose a few that bring a smile to your face like listening to your favorite playlist.

Creativity is also a part of well-being. Be brave and share with us what you’re working on. We’d love to see what you created. Well-being also includes connecting with others. During this time, you may want to set up a regularly scheduled time to do a weekly check-in with your friends and family. Now may be a good time to start a small book club. Well-being also means being compassionate towards yourself both in word and deed and with others. So, you may be inspired to innovate a new way of helping those in need.

Thankful Thursday

“Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” Megan Beattie

Question to ask yourself: What three qualities in yourself (or another person) are you grateful for?

Hashtags: #thankfulthursday #gratitudeattitude #gratefulheart #gratitude #thankful

Gratitude is a way to shift our thinking to something positive and it requires very little time and effort. During this time, I’m encouraging you to get a gratitude buddy and each day exchange (via email or text) three things you’re grateful for. And if you’re keeping a gratitude journal and are opting out of the buddy system these prompts will work for you too.

• Three things that bring you laughter
• Three things that bring you joy
• Three things of beauty you love
• Three things that bring your strength
• Three things that bring you growth
• Three things your fur friend (pet) does that you love

Friday: Foods That Nourish

“Food isn’t like medicine, it is medicine, and it’s our number one tool for creating the vibrant health we deserve.” Dr. Mark Hyman

Question to ask yourself: How will I nourish myself today?

Hashtags: #fridayfoods #healthy #foodie #tgif #nourish

As we know, stress can weaken the immune system, so staying healthy with the proper nutrients is really important. Eating a lot of sugar or fried foods can make us feel sluggish. For today, let’s focus on caring for our bodies with healthy meals and snacks. Sometimes, the simplest snack, like a smoothie, can be delicious and nutritious.

Self-care Saturday and Sunday

“When you practice self- care it will enrich your life and amplify your well-being.” Kristin Meekhof

Question to ask yourself: How am I caring for myself today?

Hashtags: #selfcare #selfcaresaturday #selfcarematters #slowdown

While your typical weekends may have gone sideways, it is important to continue self-care on both of these days. Choose a few themes from Monday- Friday (i.e, gratitude, wellness) that you can focus on for Saturday and Sunday. Taking time to be compassionate towards yourself with self-care will help you be kinder to others as well. It is not self- centered to take time out to practice self- care. Even caring for your skin, can elevate your mood or wearing your favorite outfit is another way to enhance your day.

Kristin Meekhof is an author, Licensed Masters Level Social Worker, and life coach. See more of her work here, and follow her on Instagram and Twitter.

This appeared in Katie Couric’s Wake-Up Call newsletter. Subscribe here.