• 12/15/2023

9 Wednesday Wellness Tips for a Mid-Week Reset

A woman walking in a park.

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Do you start to drag halfway through your week? Why does the weekend seem so far away? While the push for a 4-day workweek is on, given the amazing advances in productivity and technology that humans have made, most of us still labor at the same old 9 to 5, leaving us wiped out by midweek. Fortunately, following a few Wednesday wellness tips can make a difference, re-energizing you to push through to Friday. 

What should you do to reset your mind, body and soul? Here are nine Wednesday wellness tips to refresh yourself and power through to your well-deserved weekend rest. 

1. Start With a Mindset Adjustment 

What’s the first thing that goes through your mind when your alarm goes off? Is it a groan, followed by a rundown of your mental to-do list that leaves you feeling anxious before you leave bed? While you might not be able to stop your mind from starting down a familiar trail, you can learn to interrupt it and first adjust your mindset to the positive. It only takes five minutes, but the difference lasts for hours. 

What should you do? Before you go to bed, pull up a brief, positive, guided morning meditation — you can find them for free on YouTube. When you arise, tune in — before hopping on to any other social media platform or climbing out of bed. Mindfully observe what this brief adjustment does to your mood. 

2. Supercharge Your Morning Cuppa 

Wouldn’t it be lovely if life were like the movies, and every family started the morning around the breakfast table, sharing a healthy meal? Yeah. That probably doesn’t happen often in your family, especially mid-week, but this Wednesday wellness tip doesn’t take any extra time. 

What should you do? Spice up your morning tea or coffee with some healing herbs. A bit of ashwagandha powder won’t alter the flavor, and this adaptogen can help your body tackle oxidative stress from pollution and daily life more readily. Turmeric and ginger add a light chai flavor while providing you with anti-inflammatory, antioxidant and antimicrobial goodness that may ease some minor everyday aches and pains. 

3. Brighten a Stranger’s Day

Did you know you are a nuclear reactor? With every encounter, you share a bit of your energy with those you meet. What lingering impression do you want to leave? 

Guess what? There’s an energy exchange between people. When you make someone else feel good, it brightens your day, too! 

What should you do? All it takes is one random act of kindness. It need not cost money. Hold the door for a stranger and compliment them on their bright smile or adorable outfit as they walk past. This little positive exchange will light up both of your hearts and put a spring in your step. 

4. Recharge With a Breaktime Walk 

You know exercise is important, but you feel so tired. The right movement can re-energize you, as can time spent outdoors. Your solution? When break time hits, skip the smoker’s bench and the social media scroll to take a brisk walk around the block. 

Walking for just 10 minutes daily lowers the risk of premature death. It also provides the following immediate benefits: 

  • More energy and focus: You increase blood flow to your brain, bathing those neurons in oxygen. 
  • Improved blood flow: Sitting for six hours or longer makes blood pool in your lower extremities. Walking inspires healthy flow and may reduce your cardiovascular disease risk. 
  • Better sleep: Moving more during the day keeps your circadian rhythms working as intended. 
  • Lower blood sugar: According to a study on people with Type 2 diabetes, a 10-minute walk after meals helped patients moderate their glucose levels. 

5. Soup Up Your Lunch

Several studies suggest that eating a small bowl of broth-based soup before meals will lower the total calories you consume per sitting. Try this trick by indulging in this healthy vegetable blend before your lunchtime meal — do so again at dinner to whet your appetite:

  • 9 cups chicken or veggie broth 
  • 1 tablespoon avocado or olive oil
  • 2 cloves minced garlic
  • 1 large diced leek or onion
  • 5 diced celery ribs
  • One large bag frozen mixed vegetables, any variety
  • 1 teaspoon ground turmeric powder
  • Salt and pepper to taste 

Saute the celery, onions and garlic in oil in a large soup pan until translucent. Add the other ingredients and bring to a boil. Reduce and cook over low heat for 30 to 60 minutes before cooling and placing in individual freezer bags for storage. 

6. Reconnect With the Earth

Grounding or earthing has surprising health benefits. It works by harmonizing your body’s electrical fields with the earth, and it’s free. All you have to do is get outside and kick off your shoes, putting them in contact with the grass and soil. 

Five minutes in a natural location is also an excellent mental reset. If possible, find a garden spot near your office where you can sit for five minutes, connect with Mother Nature and simply breathe as the positive energy flows up your legs into your heart. 

7. Phone a Friend 

Humans are social animals, and one of the drivers of today’s mental health crisis is the sense of disconnection many feel from other people and their community. If you feel isolated, set aside a bit of time today to reach out. Who should you call? Here’s a short list of ideas: 

  • A relative you haven’t seen or talked to for a while 
  • An old college roommate
  • Your isolated aging neighbor who could use a check-in

8. Read Something Uplifting

Is there a stack of books on your nightstand gathering dust? Pickup one of those tomes and spend some time with it. Ten minutes is sufficient, especially if modern lifestyles have left you with the controlled attention span of a goldfish. 

The trick is to avoid anything too heavy before bedtime. Instead, choose something uplifting that puts you in a positive mental state before you hit the hay. Anne Morrow Lindbergh’s “A Gift From the Sea” is a better choice than Barry Linton’s “The Rise and Fall of the Roman Empire.” 

9. Early to Bed 

Finally, a good night’s rest makes for a happier tomorrow. Make every effort to turn in early, creating a little bedtime ritual such as the following to ease you into dreamland: 

  • Self-care: Brush your teeth and hair, apply face cream and get in your cozy pjs. 
  • Relax your body: A few minutes of gentle stretching right on your mattress soothes your nervous system and makes sleep easier. Once again, trusty YouTube is the place to go for freebie days’ end yoga flows. 
  • Relax your mind: Spend a few minutes in deep breathing. Buddhists often reflect on the day past, thinking of what they did well and can improve the next day. If that leads to rumination, though, try this trick: Slow your breathing, inhaling for a 4-count and exhaling for a 5-count as you count to ten. If you get distracted before you reach ten breaths, start over — try to focus only on the rise and fall of your chest and belly. 

Wednesday Wellness Tips 

If you hit a midweek slump, the rest of the work week can seem like slow torture, exhausting you before you reach the weekend. That’s no fun. Indulging in these Wednesday wellness tips can revitalize your energy levels and leave you refreshed. 

There’s no need to wait until Wednesday, though. You can use these wellness tips at any time to brighten your day while improving your health. 

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