10 Daily “Non-Negotiables” from Wellness Experts

It’s easy to get bogged down in all of the things you “should” be doing for your health. But the truth is that the concept of wellness — mental, physical, or spiritual — looks different for each of us. It’s all about identifying the practices, products, and foods that make you feel YOUR best … and then making those non-negotiables part of your routine.

We asked wellness experts around the South to share the practices that are non-negotiable in their own daily (or weekly) routines. Their answers were surprisingly (and inspiringly) simple!

“Protecting my sleep is non-negotiable. I try to turn off all screens by 9 p.m., wear blue-light-blocking glasses in the evening, and keep my bedroom cool and dark. I also sometimes wind down with 10 minutes of guided meditation or box breathing before bed. This routine helps me fall asleep faster and wake up feeling more rested. For supplements, I personally take a cortisol-balancing blend, L-theanine, and magnesium glycinate, but this will vary depending on what each person’s body needs.” — Melissa Rhodes, MSN, APRN, CANS & Owner at Ona Skincare in Nashville

“Morning sunlight and movement. Getting outside within the first hour of waking — even for a short walk — helps regulate my circadian rhythm, boost my mood, and set a grounded tone for the day. It’s a simple habit that consistently improves both my energy and sleep quality.” — Aubrey Austin, CRNP & Owner at homeRN Nashville

“Daily nervous system resets! Intentional down-regulation restores energy, focus, and emotional balance. I do one of these “reset” activities for 10 to 20 minutes daily: breathwork, legs up the wall, nature walk, gardening, phone-free lunch, reading before bed, or gentle exercise like Pilates, yoga, or stretching (sans loud music or harsh lighting).” — Alison Page, Nationally Certified Pilates Teacher & Owner at Aerojoe Pilates in Birmingham

“Eat protein first thing in the morning. Before reaching for caffeine, I make sure I have a solid source of protein for fuel. This small habit helps stabilize my blood sugar, supports hormone balance, and prevents that mid-morning crash, making a noticeable difference in how I feel throughout the day. — Kristi Wysocki, NBC-HWC, Women’s Health and Hormone Coach at Diana Health in Nashville

“Community connection. Scaling a brand can feel isolating when the load gets heavy. My Sunday afternoon tea with good friends is a non-negotiable for my social wellness. We need spaces where we aren’t the boss or the founder, but simply ourselves. Rooting yourself in a community of like-minded individuals provides the emotional support system necessary to thrive and stay resilient.” — Antwanette Crutcher, Founder & CEO at Jasper Float Spa & Wellness in Memphis

“Resistance training — lifting heavy things. This should be a non-negotiable for every human, but especially for women and older adults. The data is irrefutable. Women who strength train and do some sort of aerobic activity reduce their risk of cardiovascular death by 36% and all-cause mortality by 24%. That stat alone is staggering, but beyond that, it’s great for bone density, metabolism, and so much more. It makes me feel so strong and confident as a new mom. We always talk about how we’ll die for our kids. I want to talk about how we will LIVE for our kids.” — Zoe Yarborough, NPCP®-CPT, Club Pilates Nashville Lead Instructor & Master Trainer

“Creativity is often overlooked but deeply important. Finding something creative you love is a known happiness booster. For me, a non-negotiable is making it to my weekly pottery classes. For others, it might be painting, cooking, designing, or something less obvious, like party planning or problem-solving.” — Elizabeth Moore Amick, Co-Founder of Nashville’s TRILUNA Wellness

“Fiber! Fiber slows digestion and keeps your blood sugar from spiking, which prevents a crash later in the day (and reaching for a sugary pick-me-up). I always reserve half of my plate for fiber-rich foods like vegetables and low-sugar fruit, such as berries.” — Emmeline Huddleston Mercer, a Nashville-based Registered Dietitian

“A daily devotional is a grounding routine in the morning for me to reduce stress and provide wisdom for daily decisions. One of my favorite devotional books is Jesus Calling. The author, Sarah Young, writes from the perspective of Jesus speaking directly to the reader.” — Cindy Pounds, Trainer at EIM Personal Training in Birmingham

“RECOVERY! As a part-time fitness instructor and endurance/adrenaline junkie, I have always had an “all-in” mindset. And while I always remind my clients to take rest days, for years, I failed to heed my own advice. Now, I schedule rest days into my weekly plan in the same way that I schedule cardio or leg day. That doesn’t mean sit on the couch and binge Netflix (unless you really need that). It might mean a yoga class, a long LISS (low-impact steady-state) walk, or a leisurely swim. It could also include compression boots or an infrared sauna. I listen to my body and let it dictate what the rest day entails, but two rest days a week are non-negotiable for me.” — Bonny Osterhage, SolidCore Instructor and NASM-certified small group personal trainer

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