When you hear “wellness plan,” you might picture expensive supplements, spa days, and premium yoga classes. But here’s the truth: wellness doesn’t have to cost a fortune. In fact, modern obsession with productivity and maximizing one's performance distracts us from the fundamentals of wellbeing.
Many of the best wellness practices are free and already part of your daily life—you just need to recognize and optimize them. Before spending on fancy products, focus on fundamental, no-cost habits that have the biggest impact on your physical and mental well-being.
Here’s how to build a wellness plan that’s effective, sustainable, and budget-friendly.
1. Prioritize Breathing and Posture
Most people don’t breathe deeply enough to fully oxygenate their bodies. Without realizing it, they take shallow breaths, limiting their energy and increasing stress. A big reason is that their posture is weak.
Try deep-breathing exercises like the Wim Hof Method (Watch Here). Start with once a week and put it on your calendar. Benefits include:
✅ manage stress and even pain
✅ reduce feelings of anxiety and depression
✅ stabilize (or lower) your blood pressure
✅ sends more oxygen to your body’s organs
✅ promotes calm by affecting your nervous system
I also recommend watching this video to learn how to stand properly.
Cost: $0
Time Investment: Integrated into your routine
2. Move More, Sit Less
Sitting for long hours negatively impacts your health. A simple wellness upgrade is to:
🚶 Walk at least 30 minutes daily.
🧍♀️ Work standing for a few hours a day.
Modern chairs make sitting too easy, removing the natural effort our bodies are designed for. Standing and walking more improves posture, metabolism, and energy levels.
Cost: $0
Time Investment: Integrated into your routine
3. Physical Movement
Life without physical exhaustion is fragile and sick-inducing. Your goal is to get your body moving in a variety of ways, and your muscle working in ways its not used to.
How to Get Started:
⌛️ Commit to it: Whether it’s at the gym or local park, acknowledge the importance of this habit and patiently commit to working at it.
🏋️ Follow Simple Routines: Look up beginner workout plans on YouTube to guide your training.
💪 Track Progress: Pay attention to small wins—working out 5 minutes more, lifting heavier, having more energy.
🤝 Engage With Others: If you feel demotivated, get a personal trainer or talk to the people at the gym—you might find a gym buddy to keep you accountable.
You don’t need a personal trainer or expensive classes to get in shape, but you do need structure—and that’s where a gym can help. While home workouts are an option, most people struggle with consistency. A gym provides an environment that keeps you focused, accountable, and progressing. It’s about building momentum and creating a space where fitness becomes part of your routine. Once you see progress, motivation follows.
Cost: $20-$50/month (depending on the gym and your location)
Time Investment: 2-4 hours a week
4. Eat Smart, Not Expensive
Acknowledge that your body is the most important thing you have in life, and think through what you feed it. You don’t need pricey superfoods or supplements to be healthy. You do need a basic understanding of what’s good and bad for it:
🍌 Focus on Whole Foods – the less processed, the better. I personally eat 70% raw fruits and vegetables (a lot of bananas included).
🧈 Avoid Oils & Alcohol – These add empty calories and disrupt digestion.
🍫 Allow "Cheats" in Moderation – A treat is fine, but if it’s daily, it’s not a “cheat” but a habit.
If you find yourself having a pint of Nutella every night, it is not cheating but a routine. Investigate why you crave that so badly:
🍬 If you restrict yourself of sweets all day, eat more fruits.
😢 If you feel lonely and try to fill a hole inside, ask why and focus on your mental work. As Napoleon Hill beautifully stated, taking control of our minds is the most important work we can do in this life.
Cost: Budget-friendly grocery shopping
Time Investment: 30-60 minutes a day
5. Maintain Hygiene & Cleanliness
Without this step we’re like pre-Jesus hunter gatherers. Here comes a pyramid of needs:
🔹 Daily Hygiene: Showering, skin care, nail maintenance
🛏️ Clean Living Space: Your bed, toilet, and kitchen should always be clean.
🏠 Declutter Regularly: A tidy space reduces stress and improves focus.
Your home is where you refresh and re-energize. Keeping it clean supports your mental and physical well-being.
Cost: $0
Time Investment: 10-20 minutes daily
6. Clear Mental Fog with Mindfulness
A healthy body means nothing if your mind is cluttered with stress and negativity. Your goal is to keep your sanity when triggers put you on the verge of depression and anxiety:
🧘 Meditation (Start with 5 minutes a day)
📝 Journaling (Dump thoughts on paper or journaling app like Mind Check)
🗣️ Therapy or Deep Conversations (Free if you confide in a trusted friend)
Your sanity is priceless. Protect it by reducing distractions, embracing mindful habits, and engaging in positive thinking.
Cost: $0-$100
Time Investment: 10-20 minutes daily
7. Take Agency Over Your Life
Wellness isn’t just about avoiding illness—it’s about creating a fulfilling, purpose-driven life.
🎯 Ask yourself:
- What do I want out of life?
- What steps can I take today to get closer to my goals?
- What’s holding me back, and how can I address it?
Overthinking, self-doubt, and avoidance keep you stuck. Wellness means actively making decisions that bring you closer to your dreams. Here I discuss overthinking and how to overcome it.
Cost: $0
Time Investment: Ongoing mindset shift
Final Thoughts: A Wellness Plan That Works Without Breaking the Bank
The goal of a wellness plan is to bring you to equilibrium - a balanced mental and physical state. The plan will empower you to get the most from every moment in life.
Acknowledge that, and the border between your wellness plan and your life will blur.
You can still enjoy the spa, massages, supplements, and Yoga. But they only come after the fundamentals have been fulfilled:
✅ Deep breathing
✅ Daily movement
✅ Smart eating habits
✅ Good hygiene
✅ Mental clarity & mindfulness
✅ Personal growth & goal-setting
That’s the secret to a budget-friendly wellness plan that actually works.