Well by Design
Your Guide to Building the Life You Were Created to Live
Keep the Commandments • Nourish • Move • Rest • Guard the Mind • Relationships • Purpose
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.
Whatever brought you here, we're so glad you came! This guide introduces seven interconnected pillars 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. 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.
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.
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.
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.
The first pillar places spiritual values at the center of daily life. Keeping the commandments is not merely about knowing them; it is about practicing love, integrity, compassion, faithfulness, and responsibility in ordinary decisions.
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.
What am I struggling with? In what areas can I improve? Jot down your thoughts in a journal or notebook.
Food is our fuel — it supports energy, health, and daily functioning. Focus on whole foods, adequate nourishment, variety, enjoyment, and eating habits you can sustain rather than rigid rules or guilt.
Build meals around nutrient-dense foods. Reduce processed foods and choose whole foods whenever you can. If you have diabetes or a history of disordered eating, talk with your doctor before changing how you eat.
What have I changed so far? As your body adjusts to less sugar, cravings often fade. Eating enough protein will keep you satiated throughout the day.
Movement can support physical function, confidence, mood, and independence. Regular exercise can help prevent or manage heart disease, high blood pressure, type 2 diabetes, obesity, osteoporosis, arthritis, depression, anxiety, and many forms of age-related frailty.
Choose activities you enjoy: walking, cycling, swimming, stretching, or strength exercises. Include recovery and progress gradually.
What kind of movement am I best suited for? Start looking for like-minded individuals or groups in your area or online.
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 health. Rest can also be a spiritual practice of setting aside busyness.
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.
What demands or distractions keep pulling me away from my day of rest? How can I schedule my week better?
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.
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.
Which influences leave me feeling encouraged, and which leave me drained? What worry can I set down today?
Healthy relationships contribute to belonging, encouragement, and resilience. Strong families and healthy communities form the bedrock of a thriving society. Meaningful, lasting change begins with us!
Choose one relationship to invest in this week. Set aside undistracted time, listen closely, and tell the person something you appreciate about them.
Where do I need to express thanks or establish firmer boundaries? Jot these down and review in a week.
Purpose is not limited to a career or major achievement. 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.
Identify your passions, recognize your strengths as well as weaknesses, and choose a small action that serves to further your purpose.
Are my daily choices aligning with my purpose? What changes can I make today?
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. Our mission is to inspire, educate, and empower people to make intentional choices that lead to lasting health, balance, and growth. 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.
Keep the Commandments • Nourish • Move • Rest • Guard the Mind • Relationships • Purpose
wellbydesign.org