Unit II Wellness Exercise

Name: Mitchell Payne____________________

The following table contains the seven dimensions of wellness along with key areas for a few of the dimensions. Complete the table by inserting
details for each of the seven dimensions and the key areas.

Seven Dimensions of Wellness Personal Rating (a Long-Term Wellness Barriers Preventing you Short-Term Task(s) to
(with key areas included for each of score of 1 = low Goal(s) from Reaching Goal(s) Help Achieve Long-
the dimensions) and a score of 10 = Term Goal(s)
high).
1. Intellectual
Creativity 4 1. Learn Spanish 1. Lack of motivation 1. Download computer
2. Learn and instrument 2. Time, Career, 60 hr programs that will help
(acoustic guitar) workweeks me learn
2. Sign up for lessons
that will fit into my
schedule
Rational/Critical Thinking 9 1. Practice Acceptance 1. Self doubt, Control 1. Breathing exercises
2.Don’t think in black issues 2. Bounce ideas off of
and white, or paint 2. Jumping to friends and family
worst case scenario conclusions, Letting fear
take over
2. Emotional
Stress 7 1. Letting go of the need 1. Poor attitude, 1. Understand that I
to control everything Depression can only control myself
2. Practice mindfulness 2. Anxiety and my attitudes
toward events. Practice
faith in spirituality
2. Understand that
anxiety and depression
are usually stemming
from uncontrollable
ents. Be grateful for
what I have and where

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 i’m at in life.
Self-esteem 8 1. Accept Compliments 1. instantly disagreeing 1. Say “thank you”
2 Develop with the compliment when given any
competencies further 2. Fear of failure compliment
2.Practice esteem-able
acts to help others and
build relationships.
Such as developing a
competency of cooking
to share food with
loved ones
3. Environmental
Home 6 1. Deep clean once per 1. Laziness 1. Make a list to break
week, habitually 2. Poor savings habits down exactly what
2. Purchase new needs to be done so
furniture the task doesn’t seem
so overwhelming
2. Set an automatic
amount to be set aside
in a separate account
from each check
World/Society 4 1. Use less plastic 1. forgetting tools like 1. Use metal Straws,
2. Recycle more metal straws bring my own cup to
mindfully 2. Feeling like it’s a coffee and other places
hassle to separate trash 2. have 2 different
colored trash cans to
make recycling easier
4. Physical
Diet/Nutrition 4 1. Eat more 1. Buying fast 1. Meal prep
protein/healthy fats food/eating from gas 2. Eat every couple of
2. Eat less sugar stations hours so that I don’t let
2. Cravings hunger cravings take
over
Exercise/Fitness 7 1. Run ½ marathon 1. Sleeping 1. Print out running

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 2. Bench 250 lbs in/slothfulness planner and stick to it
2. Not eating properly 2. Meal prep and
purchase only
necessities at the
grocery store
5. Career/Financial
Career 9 1. Expand my spheres of 1. Shyness 1. Send out emails
influence/connection in 2. Not having enough requesting lunch
my field residual business meetings rather than
2. Work from home because of fear of just drop by’s
more to be with loved rejection 2. Not thinking in black
ones and white- rejection or
acceptance from
potential business
Financial 7 1. Get into a 1. Bad Credit 1. Actually look at
house/mortgage 2. Collections where my credit is
2. New Truck rather than be too
scared to check it for
fear of what it is
2. “ “ Start chipping
away at credit instead
of ignoring the problem
6. Spiritual
Beliefs 9 1. Develop my 1. Doubt that anything 1. Continue going to AA
understanding of a can be helpful but my meetings
“higher power” own will 2. Connect with others
2. Develop relationship 2. Living in fear and help them find
with a higher power their own
understanding of
spirituality to further
develop my own.
Life Purpose 9 1. Specify meaningful 1. Believe that life has 1. Remember why I am
purpose no meaning, and that I in the career that I am
2. figure out how to have no purpose in, and why I help other

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7. Social/Cultural
Relationships/Communication
Humor/Play (fun)
execute said purpose 2. laziness and lack of addicts/alcoholics
desire to fulfill any 2. Understand that if I
purpose don’t give away what
i’ve been given (the
knowledge about
recovery and how to
get out of active
alcoholism and
addiction) I can’t keep
my own sobriety- I
can’t be selfish and live
in gratitude
9 1. Get Married 1. Money/lack of 1. Have a separate
2. Have kids wedding planning account for my fiance
knowledge and I to both pool
2. Money/Fear of not money into in order to
knowing how to parent pay for wedding rather
than just hoping we
have enough saved.
Plan better- ask friends
and family about how
they did weddings
2. Spend as much time
as possible with the 6+
nieces and nephews
we have
7 1. Meaningful 1. Dependent on 1. Start a weekly event
relationships with male relationship with fiance with them, like poker
friends 2. Money, planning time or fishing at a local
2. Annual Laguna Trip off work for 10+ people pond
2. have monthly
gatherings about when
we can go, how much it
will cost, and reserve
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 hotel rooms

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