A Free Resource from Well by Design
The 7 Pillars of Wellness
Your Guide to Building the Life You Were Created to Live
Welcome to Well by Design!
You've tried countless products, diets, and programs that promised results. Perhaps some worked, at least for a while, but the results were short-lived, and before long, you found yourself right back where you started.
Or perhaps you've always believed you could do it yourself. You know what you should be doing, and you've told yourself countless times that tomorrow, next Monday, or the beginning of a new year would be the day you finally made a change. Yet somehow, tomorrow keeps coming, and the progress you hoped for never quite materializes.
Maybe you've started and stopped more times than you can count. You've lost weight only to gain it back, joined a gym only to stop going, or made promises to yourself that slowly faded as everyday life got in the way.
Or perhaps you're simply feeling that something is missing. You're getting through your days, fulfilling your responsibilities, and doing what needs to be done, but you're not necessarily living the healthy, balanced, purposeful life you once imagined.
Whatever brought you here, we're so glad you came!
This booklet introduces seven interconnected pillars. It is designed for people of all different ages, backgrounds, and abilities. You do not need to change everything at once. Begin where you are, choose manageable steps, and build from there.
True wellness encompasses the whole person: body, mind, and spirit. It includes how we nourish ourselves, how we move, how we rest, how we think, the content we absorb through reading and social media, how we treat others, the boundaries we set for ourselves, how we honor our Creator, and how we find meaning in our lives.
More than just another quick fix, Well by Design is about building a better lifestyle by abandoning old, destructive habits and developing habits that last, so you can live the life you were created to live. The real you!
A Note on Faith
Well by Design is rooted in a biblical faith perspective. Where this booklet speaks of "the commandments," it means the commandments given in Scripture, and the weekly day of rest in Pillar 4 follows the Sabbath. You are welcome to adapt the practices to your own beliefs.
A Note on Your Health
This booklet offers general wellness information, not medical advice. Please talk with your doctor before making significant changes to your eating or exercise, especially if you have a medical condition, are pregnant, or are managing symptoms.
How to Use This Guide
- ✓Read one pillar at a time, or explore the entire guide first.
- ✓Adapt activities to your abilities, responsibilities, and circumstances.
- ✓Download the printable weekly journal to track your progress.
This is not a crash diet, a short-lived challenge, or a one-size-fits-all workout. It is a practical framework for developing a lasting lifestyle.
Pillar 1
Keep the Commandments
Build your spiritual foundation
The first pillar places spiritual values at the center of daily life. For those who share this faith-based approach, keeping the commandments is not merely about knowing them; it is about practicing love, integrity, compassion, faithfulness, and responsibility in ordinary decisions.
Put It Into Practice
Set aside time for prayer, Scripture reading, or quiet reflection. Choose one commandment or principle to put into practice. Consider how your choices affect other people. Join a Bible study or prayer group, or an online community that aligns with your beliefs.
From Intention to Action
Spend 5–10 minutes in prayer or read a Bible verse instead of scrolling or watching the news. The Psalms go well with a cup of coffee! Starting the day with a positive mindset will set the tone for the rest of the day.
Choose one way to put a commandment into action. Now that you are more aware, you should notice them quite frequently.
Reflect on choices that did or didn't align with your values. We all make mistakes; it means you are trying.
Reflection
What am I struggling with? In what areas can I improve? Jot down your thoughts in a journal or notebook.
Pillar 2
Nourish
Fuel your body with intention
Food is our fuel — it supports energy, health, and daily functioning. There is no single eating pattern that works for everyone. Focus on whole foods, adequate nourishment, variety, enjoyment, and eating habits you can sustain rather than rigid rules or guilt.
Put It Into Practice
Build meals around nutrient-dense foods, including appropriate protein and fiber sources, drink water regularly, and make changes gradually. Reduce processed foods and choose whole foods whenever you can. Individual medical needs may require a more detailed plan. If you have diabetes or a history of disordered eating, talk with your doctor before changing how you eat.
From Intention to Action
Limit refined sugar and processed foods, and choose whole-food sources of carbohydrates.
Plan one balanced meal. Prepping meals for the weekdays is extremely helpful in maintaining consistent calorie intake and preventing overeating.
Drink water regularly through the day.
Pay attention to hunger, fullness, and how meals make you feel. Are you hungry, or just bored? Do you feel satisfied after a meal? If you are still hungry after eating a meal, resist grabbing a snack; instead, add more protein to your meals.
Reflection
What have I changed so far, and what am I struggling with? What favorite foods am I missing? Feeling deprived is not part of the plan. As your body adjusts to less sugar, cravings often fade. Eating enough protein will keep you satiated throughout the day.
Pillar 3
Move
Build strength for life
Movement can support physical function, confidence, mood, and independence. You do not have to be an athlete to benefit. A useful plan fits your starting point and grows with your capacity. Regular exercise can help prevent or manage heart disease, high blood pressure, type 2 diabetes, obesity, osteoporosis, arthritis, depression, anxiety, cognitive decline, certain cancers, chronic back pain, sleep disorders, and many forms of age-related frailty.
Put It Into Practice
Choose activities you enjoy: walking, cycling, swimming, stretching, or strength exercises. Include recovery and progress gradually. If you are returning after illness or managing symptoms, ask a qualified clinician what is appropriate.
From Intention to Action
Choose a manageable movement program at first. Start off by stretching, walking, and lifting some light free weights. Consistency is more important than intensity. Aim for 3 days a week for now. Find a program near you or online for beginners.
After a month or so, as your strength and stamina improve, you may want to increase your level of intensity. This is a good time to up it to 3 days of weightlifting interspersed with walking or another form of cardio a week.
By now, you will know what direction you are leaning toward: you may feel inclined toward weightlifting, in which case you can invest in a home gym or join one. You may be drawn to speed and movement, and are more interested in cardio exercises like biking or jogging.
Some people find it greatly beneficial to do both cardio and strength training, most commonly known as cross-training. Cardiovascular exercise strengthens the heart and lungs, while strength training builds and preserves muscle, strengthens bones, and supports a healthy metabolism. Together, they improve endurance, mobility, and overall physical function, helping us remain strong, active, and independent as we age.
And if all of this sounds just too intense right now, continuing with walking, Pilates, rowing, yoga, or swimming might be a good fit. We are all different, but thankfully there is something for everyone. Any form of movement is beneficial to your health.
Reflection
What kind of movement am I best suited for? Start looking for like-minded individuals or groups in your area or online.
Pillar 4
Rest
Make room for recovery and renewal
Rest is not wasted time. Taking a day of rest allows the body to recover and repair, reduces stress and fatigue, supports immune function, improves mental clarity and emotional well-being, and promotes overall physical and mental health. Rest can also be a spiritual practice of setting aside busyness. Failing to allow adequate rest and recovery can lead to chronic fatigue, increased stress, weakened immune function, poor concentration, sleep disturbances, reduced physical performance, and a greater risk of injury and burnout.
Put It Into Practice
During the week, establish a consistent sleep routine, and set aside time for a weekly period of rest. Take a break from workouts, schedules, housework, and regular business activities. It's all about resetting: your body needs this time.
From Intention to Action
Keep a consistent bedtime and wake-up time most days.
Turn off screens in the hour before bed, and keep your bedroom dark and cool.
Try doing your grocery shopping, laundry, and stressful errands the day before so you aren't tempted to do them on your day of rest.
Allow yourself to sleep in, take a guilt-free afternoon nap, or sit quietly without needing to be productive.
Dedicate time to reading Scripture, praying, meditating, or attending a worship service to recalibrate your focus.
Share an unhurried meal, take a walk, or simply enjoy time together without an agenda.
Reflection
What are the demands or distractions that keep pulling me away from my day of rest? How can I schedule my week better to avoid these pitfalls? What has this day of rest taught me? Write down your thoughts and compare each week.
Pillar 5
Guard the Mind
Cultivate a healthier inner life
What we repeatedly give our attention to can influence how we experience the day. Guarding the mind means caring for our mental and emotional well-being with discernment, compassion, and realistic expectations, rather than suppressing difficult feelings or thoughts.
Put It Into Practice
Try gratitude, reflection, time outdoors, limits on distressing media, and supportive conversations. Persistent anxiety, depression, or other symptoms deserve special care; they are not a failure of faith or willpower. If you are in crisis or thinking about harming yourself, call or text 988 (in the US) right away.
From Intention to Action
Keep a gratitude journal.
Take short breaks from stressful news and social media.
Speak kindly to yourself.
Go for a walk.
Pause and take three slow breaths when something upsets you.
Bring your worries to prayer, or talk them through with someone you trust.
Reflection
Which influences leave me feeling encouraged, and which leave me drained? What worry can I set down today? Write these down in a notebook or journal.
Pillar 6
Relationships
Build and strengthen meaningful connections
Healthy relationships contribute to belonging, encouragement, and resilience. Connection is built through attention, trust, kindness, and healthy boundaries. Not every relationship is safe; caring for others also includes respecting your own well-being.
Put It Into Practice
Choose one relationship to invest in this week. Set aside undistracted time, listen closely, and tell the person something you appreciate about them.
From Intention to Action
Reach out to someone you care about: call an old friend, or write a letter or email.
Rebuild strained family relationships.
Reach out to your community by volunteering at a local charity or benefit.
Engage in healthy conversations, listening to understand rather than to reply.
Express appreciation or practice a healthy boundary.
Reflection
How can I encourage estranged family members to reconnect? Where and to whom do I need to express thanks or establish firmer boundaries? Jot these down in a notebook or journal and review in a week or so.
Pillar 7
Purpose
Live with intention
Purpose is not limited to a career, a major achievement, or a public platform. It can be expressed in your work, caring for children or the elderly, public service, creative pursuits, education, faith, and day-to-day responsibilities. Purpose is the reason we get up in the morning. Like a ship's compass, passionate work and meaningful goals help us connect our daily choices to what matters most. They are the 'why behind the what.'
Put It Into Practice
Identify your passions, recognize your strengths as well as weaknesses, and choose a small action that serves to further your purpose.
From Intention to Action
Identify the ideas and values that are behind your purpose(s), i.e., what drives you?
Break your purpose down into smaller goals; establish a plan and work toward one goal at a time.
Look for ways in which your purpose can help your family, community, and/or the world at large.
Reflection
Are my daily choices aligning with my purpose(s)? What are the main gaps that need to be filled? What changes can I make today? Write these down in a notebook or journal.
Your Weekly Wellness Journal
Free, Printable — Make a Copy Each Week!
Now that you've explored the Seven Pillars of Wellness, it's time to put them into practice. We have provided a separate, downloadable journal that you can print each week to record your progress. Wellness isn't a destination or a program to complete. It's a way of life.
Download the Weekly JournalKeep the Commandments • Nourish • Move • Rest • Guard the Mind • Relationships • Purpose
About Well by Design
At Well by Design, we believe true wellness is about more than diet and exercise. It's about caring for the whole person: body, mind, and spirit. Rooted in biblical principles, our approach is built on seven pillars: Keep the Commandments, Nourish, Move, Rest, Guard the Mind, Relationships, and Purpose. Our mission is to inspire, educate, and empower people to make intentional choices that lead to lasting health, balance, and growth. Everyone's journey is different, so we encourage practical, sustainable changes rather than quick fixes, rigid programs, or unrealistic expectations. Through education, encouragement, and accessible resources, we help people of all ages and abilities build healthier habits, strengthen their relationships, and discover their purpose, creating a life of lasting wellness, by design.
Learn more about us →