Introduction - The Keys to Wellbeing

one person handing keys to another person

course syllabus for Your Well-Being online health and wellness education course

Course Outline

Main Ideas

Learning Objective

Understand the foundational principles of wellness, including the 4 Pillars of Wellness, and recognize how behavioral and lifestyle changes drive lasting health improvements.

Behavioral Objective

Commit to gradual and sustainable changes in daily habits by identifying and addressing stressors that disrupt well-being, inspired by the course principles.

Key Thought

Wellness is achievable when we replace old habits with new, purposeful behaviors, supported by a belief in a brighter, healthier future.

Main Ideas

Learning Objective

Understand the foundational principles of wellness, including the 4 Pillars of Wellness, and recognize how behavioral and lifestyle changes drive lasting health improvements.

Behavioral Objective

Commit to gradual and sustainable changes in daily habits by identifying and addressing stressors that disrupt well-being, inspired by the course principles.

Key Thought

Wellness is achievable when we replace old habits with new, purposeful behaviors, supported by a belief in a brighter, healthier future.

Terms

4 Pillars of Wellness

noun

The foundational categories that support overall health and well-being: Eat, Move, Breathe, and Think.

Behavioral Change

noun

The process of modifying habits and actions to achieve positive health, wellness, and daily life outcomes.

Stress

noun

The body's response to external pressures, which can be positive (eustress) or negative (distress), influencing physical and mental health.

Wellness

noun

A state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity, emphasizing a balanced lifestyle.

Terms

4 Pillars of Wellness

noun

The foundational categories that support overall health and well-being: Eat, Move, Breathe, and Think.

Behavioral Change

noun

The process of modifying habits and actions to achieve positive health, wellness, and daily life outcomes.

Stress

noun

The body's response to external pressures, which can be positive (eustress) or negative (distress), influencing physical and mental health.

Wellness

noun

A state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity, emphasizing a balanced lifestyle.

Read
Activities
Related Content

Introduction

Welcome to the beginning of your wellness journey. This course draws on the extensive knowledge and experience of Jamie Wright, D.O., MS, FACOOG, ABAARM, a double board-certified physician with over 20 years in the medical field and a Master's Degree in Metabolic and Nutritional Medicine. Together, we'll explore the keys to achieving and sustaining well-being through practical, evidence-based insights and strategies.

The Principles

There is no secret: Achieving wellness isn't about discovering a hidden formula-it's about addressing the stressors and habits in modern life that keep us from seeing and applying simple, self-evident truths.
The 4 Pillars of Wellness: These foundational categories-Eat, Move, Breathe, and Think-are the framework for a healthier, more balanced life.
You already know much of this: The principles shared here will often feel familiar or intuitive. This course focuses on making them actionable in your life.
Making the change is the challenge: Knowledge alone isn't enough. This course is structured to help you implement gradual, lasting changes that transform your habits and behaviors.

My Approach to Wellness

Why do people change? Two powerful forces drive us:

Overwhelming pain: When discomfort becomes too great to ignore.
Overwhelming desire: When a vision of something better ignites us into action.

Change requires persistence because habits are deeply rooted. Behavioral science shows that habits aren't simply broken but replaced with new behaviors. These replacements must be strong and consistent enough to establish themselves as the new normal.

But why do new habits often fail to stick? The answer lies in power: either the drive behind the new habit weakens, or the old habit reasserts itself. Many describe this as "losing willpower," but it's more about losing belief in the benefits of the new behavior. Without a compelling reason to continue, the effort falters.

This course is designed to sustain and strengthen your motivation. Whether you're driven by pain or desire, it provides tools and insights to help you embrace change and maintain a positive trajectory. It is normal to be well, and wellness is within your reach.

My Journey

As a physician, I started my career diagnosing diseases and treating symptoms. But I soon realized I wasn't addressing the root causes. My perspective changed in 2008 when my wife developed a chronic condition with debilitating neurological, pain, and fatigue symptoms. This personal experience drove me to explore deeper questions about health and healing.

Wellness starts with a shift in perspective: Instead of asking, "What's wrong with me?" ask, "What is preventing my body from functioning as it should?"

Think of health as a balance. Positive stress, combined with proper recovery and nourishment, strengthens the body. However, excessive negative stress, paired with insufficient recovery, tips the scales toward illness. This balance-and how to restore it-is a key theme throughout the course.

Next Steps

This introduction sets the foundation for your wellness journey. Together, we'll explore the stressors that influence your health and develop strategies to reduce their impact. Keep the principles, your motivations, and the value of sustainable change in mind as we uncover the keys to living a healthier, more fulfilling life.

Identify Your Wellness Motivation

Objective: Reflect on the driving forces behind your desire for wellness.

Take 5-10 minutes to write about what motivates you most: pain from current challenges or the desire for a healthier, more fulfilling life.
Identify specific moments or experiences that shaped your wellness goals.
Share your reflections with a trusted friend, coach, or journal to solidify your commitment.

Assess Your Current Wellness Habits

Objective: Gain awareness of your daily habits and how they align with the 4 Pillars of Wellness.

Divide a piece of paper into four sections labeled: Eat, Move, Breathe, Think.
In each section, list your current habits related to these categories (e.g., meals, physical activity, relaxation techniques, mindset practices).
Identify one habit in each category you would like to improve or replace with a healthier behavior.

Visualize Your Health Goals

Objective: Use visualization to inspire belief in a healthier future and identify actionable steps to achieve it.

Find a quiet place and take 5 minutes to imagine your ideal healthy lifestyle. Consider how you feel, what you're doing, and who is supporting you.
Write down three specific goals inspired by this visualization (e.g., improving diet, starting a fitness routine, or reducing stress).
Note one small step you can take today to move closer to each goal.

Explore the Balance of Stress

Objective: Understand how stress impacts your health and identify strategies for managing it.

Think about the stressors in your life and categorize them as positive (eustress) or negative (distress).
List three ways you currently manage stress and evaluate their effectiveness.
Research or brainstorm one new stress management technique to try (e.g., mindfulness, breathing exercises, or scheduling downtime).

Commit to One Small Change

Objective: Build momentum by starting with a manageable wellness habit.

Choose one habit from your 4 Pillars assessment that you'd like to replace or improve.
Set a specific, realistic goal for this habit (e.g., "Walk 10 minutes daily" or "Replace soda with water at lunch").
Track your progress for one week, noting any challenges or positive changes you experience.