The Wellness Checklist: Your Complete Guide to a Healthy Year

Reviewed by: Dr. Steven Knauf, D.C.

By: Genevieve Cunningham

We’ve all been there. Waiting until something feels off—an ache, a pain, or a concerning symptom—before seeking care. It’s how most of us approach health: reactive instead of proactive. Life moves fast, and with so much to manage, it’s easy to put off doctor visits when you’re feeling good. But here’s a thought: what if the best time to prioritize your health is when you feel fine?

Healthcare isn’t just for the sick—it’s for everyone, all the time. Building a year-round self-care routine isn’t just a lofty goal; it’s the foundation for keeping you strong, capable, and ready for whatever life throws your way. A healthy year doesn’t happen by chance—it’s created purposefully.

Let’s explore how to build a year of wellness—on purpose.

First Rule of Wellness: Don’t Wait Until You’re Sick

Good health isn’t just about dodging illness—it’s about thriving. So, what does a “healthy year” really look like?

It’s not just about dropping a few pounds or hitting the gym harder than last year. Those can be part of it, but living your healthiest year means thinking holistically. Building muscle, nurturing emotional resilience, connecting socially, and tackling financial stress are all part of the picture. It might mean scheduling therapy sessions, carving out time for family dinners, or taking regular decompression walks. It’s about creating a balance that supports you inside and out.

The annual reset: Yearly healthcare checks lay the foundation

Remember those annual checkups as a kid: the height charts, milestone trackers, and maybe even a lollipop at the end. Those visits weren’t just a box to check—they were foundational for keeping you on track. And we’re willing to bet you wouldn’t let your kiddos skip an annual checkup.

As adults, skipping annual exams is tempting, especially when we feel fine. But these visits are just as crucial now as they were then. They’re not about uncovering problems but about staying ahead of them.

Annual healthcare for everyone (general health)

Everyone should schedule an annual visit to their general practitioner. These checkups typically include monitoring blood pressure, heart rate, and weight, screening for diabetes, high cholesterol, or thyroid disorders, and discussing any new or ongoing health concerns. Depending on your age and health history, your doctor may recommend vaccinations (e.g., flu, tetanus, or shingles), routine blood panels, or lifestyle adjustments. These visits are also an opportunity to update family medical histories and get referrals to specialists if needed.

Annual healthcare for women

Women should prioritize annual well-woman exams starting in their late teens or early 20s. These include Pap smears to screen for cervical cancer, which is recommended every three years for women aged 21 to 65 or every five years if combined with HPV testing for women aged 40 to 74; annual or biennial mammograms are recommended to detect breast cancer early, with earlier screenings advised for those with a family history of breast or ovarian cancer, known genetic mutations (e.g., BRCA1 or BRCA2), or other risk factors like dense breast tissue. Blood work to monitor hormone levels is particularly useful during pregnancy, postpartum, perimenopause, or menopause to address concerns like fatigue, mood swings, or irregular cycles.

Annual healthcare for men

As men age, their healthcare needs evolve. Prostate exams are recommended starting at age 50 for most men, but those with a family history of prostate cancer or African American men may need to begin earlier, around age 45. These exams typically involve a PSA (Prostate-Specific Antigen) blood test and sometimes a digital rectal exam. Annual blood work to measure testosterone levels and screen for conditions like anemia or metabolic syndrome can help detect changes affecting energy, libido, or overall health. Men over 40 should also monitor cardiovascular health through lipid panels and blood pressure checks to mitigate risks for heart disease.

Annual healthcare for your skin

Skin health is often overlooked, but an annual visit to a dermatologist can be lifesaving. Starting in your 20s, it’s wise to schedule annual skin exams to monitor moles, freckles, or other skin changes. Those with a personal or family history of skin cancer, fair skin, frequent sun exposure, or a tendency to burn easily may need biannual or quarterly visits. During your checkup, the dermatologist will look for early signs of melanoma or non-melanoma skin cancers and recommend preventive measures, such as sunscreen with an SPF of 30 or higher. Monthly self-exams are a proactive way to monitor new or changing skin spots between visits.

Annual healthcare for your eyes

Eye health should not be ignored. At age 40, adults should have a comprehensive dilated eye exam every two years to screen for conditions like glaucoma, macular degeneration, and cataracts. By age 60, yearly exams are recommended. For those with diabetes, high blood pressure, or a family history of eye disease, yearly exams should start earlier, as these conditions can accelerate vision problems. During the visit, the eye doctor will check for refractive errors (such as nearsightedness or farsightedness) and update any necessary prescriptions. You can also monitor your vision at home using apps or charts that test for blurriness, blind spots, or color changes.

Think of annual checkups as your personal wellness inventory—a chance to reflect, adjust, and plan. Yearly healthcare checks help us maintain a very basic feeling of wellness. They help us check for disease and address issues in a timely manner. For anyone feeling overwhelmed with the idea of staying on top of their health, yearly healthcare is a manageable way to begin.

More than once a year: Biannual healthcare for staying ahead of the curve

Some aspects of your health need attention more than once a year. Semiannual visits strike a balance between annual checkups and daily self-care.

Take dental health, for example. Visiting the dentist every six months does far more than prevent cavities. Routine cleanings remove plaque and tartar buildup that brushing and flossing can’t fully eliminate, helping to prevent gum disease—a condition linked to heart disease, diabetes, and pregnancy complications. These visits also allow your dentist to screen for early signs of oral cancer, enamel erosion, or temporomandibular joint (TMJ) issues. If you’re prone to cavities or have gum disease, your dentist may recommend more frequent visits for deeper cleanings or specialized treatments.

Similarly, skin health might require attention more than once a year, particularly for those with higher risks, such as a personal or family history of skin cancer, numerous moles, or frequent sun exposure. In these cases, dermatologists may recommend visits every six months to monitor skin changes and address concerns early. For most people, however, an annual exam suffices unless new issues arise.

For some individuals, general medical checkups might also increase to semiannual visits with age or depending on health concerns. This allows doctors to closely monitor blood work, track the progression of chronic conditions like hypertension or diabetes, and adjust treatment plans proactively.

Semiannual visits to targeted specialists, whether for oral health, skincare, or managing chronic conditions, serve as an added layer of proactive care to support long-term well-being.

Monthly healthcare habits: Small steps, big benefits

As you improve at self-care, incorporating monthly health routines can significantly contribute to your overall well-being. Monthly healthcare may sound like a big commitment, but most of these practices are simple, personal, and can be done in the comfort of your home. Here’s how to get started:

Breast Self-Exams (BSEs)

Breast self-exams are a crucial habit for women of all ages to help detect potential problems early, including lumps or other unusual changes that could indicate breast cancer. Follow these steps:

• Pick the right time: Perform your BSE at the same time each month. If you menstruate, aim for a few days after your period ends when your breasts are least tender. If you’re postmenopausal, pick a date you’ll remember, like the first of the month.
• Start with a visual exam:
  • Stand before a mirror with straight shoulders and arms on your hips. Look for any changes in size, shape, or symmetry.
  • Check for puckering, dimpling, redness, or scaling of the skin or nipple.
• Perform a physical exam lying down:
  • Lie on your back with one arm behind your head. Use the pads of your three middle fingers on the opposite hand to check the breast.
  • Move your fingers in small, circular motions covering the entire breast, from the collarbone to the bottom of your ribcage and from the armpit to the sternum. Apply light, medium, and firm pressure to feel different layers of tissue.
• Repeat in the shower: Many women find it easier to feel for changes when the skin is wet and slippery. Repeat the circular motions using the same technique.

If you notice any lumps, discharge, or unusual changes, don’t panic—most are not cancerous—but schedule a visit with your healthcare provider for further evaluation.

Testicular Self-Exams (TSEs)

For men, monthly testicular self-exams are essential for detecting changes that could indicate testicular cancer, especially between the ages of 15 and 35 when the risk is highest. Here’s how:

• Choose the right moment: Perform the exam during or after a warm bath or shower when the scrotal skin is relaxed.
• Inspect visually: Stand in front of a mirror and look for any swelling or changes in the size or shape of your testicles.
• Feel each testicle:
  • Gently roll each testicle between your thumb and fingers using both hands. It’s normal for one testicle to be slightly larger or hang lower than the other.
  • Feel for any lumps, hardness, or changes in texture.
• Locate the epididymis: This is a soft, tube-like structure at the back of each testicle that stores and carries sperm. Familiarize yourself with its feel so you don’t mistake it for an abnormal lump.

Contact a healthcare professional promptly if you detect any unusual swelling, lumps, or discomfort.

Skin Checks

We’ve discussed the importance of annual dermatologist visits, but monthly self-checks can help you catch potential skin issues early. Here’s how:

• Use good lighting: Stand in a well-lit room and use a full-length mirror. A handheld mirror can help you see hard-to-reach areas.
• Examine your entire body: Look from head to toe, including areas like your scalp, behind your ears, between your toes, and under your nails.
• Look for changes: Pay attention to new moles or growths, changes in the size, shape, or color of existing moles, and any sores that don’t heal. Use the ABCDE rule to identify suspicious spots:
  • A: Asymmetry – One half doesn’t match the other.
  • B: Border – Edges are irregular, blurred, or jagged.
  • C: Color – Uneven colors, including shades of brown, black, red, white, or blue.
  • D: Diameter – Larger than a pencil eraser (about 6mm).
  • E: Evolving – Any size, shape, or color change over time.
• If you notice any abnormalities, schedule a dermatologist appointment for a professional evaluation.

Other Monthly Habits

• Track fitness progress: Schedule a check-in with a personal trainer to measure strength, flexibility, or endurance improvements. They can also help you adjust your workout routine to meet new goals.
• Plan with a nutritionist: A monthly session with a nutritionist can help you evaluate dietary habits, plan meals, and track how changes in your diet impact your health.
• Assess mental health: Take time each month to reflect on your emotional well-being. Journaling or a session with a therapist can help you manage stress and set positive goals.

Monthly self-care routines are about taking proactive steps toward long-term wellness. By incorporating these habits into your life, you invest in a healthier, happier future.

Weekly Wellness: Simple steps for lasting health

Incorporating weekly healthcare habits into your routine can create profound, lasting benefits. By dedicating just a little time each week, you can make strides in your physical, mental, and emotional health, setting the stage for long-term vitality and happiness.

Weight monitoring: A check-in, not a fixation

Tracking your weight weekly can be a helpful way to understand your body's trends without getting caught up in daily fluctuations. Studies show that regular monitoring is associated with better weight maintenance and awareness of health changes.

• How to monitor: Step on the scale simultaneously each week, preferably in the morning before eating.
• What to watch for: Expect natural fluctuations due to hydration levels, hormone cycles, or stress. Focus on overall trends rather than minor shifts.

When tracking your health, the number on the scale is just one piece of the puzzle. It’s also important to consider how you feel day-to-day—your energy levels, clothes fit, and overall fitness progress. These indicators and weight give a fuller picture of your well-being.

Social connections: A pillar of emotional health

Spending time with loved ones is not just good for the soul—it’s essential for your health. Studies have linked strong social connections to lower rates of depression, improved immune function, and even longer life expectancy.

• Weekly commitment: Set aside time to meet friends or family in person at least once weekly.
• What to do: Share a meal, walk, or simply talk and laugh. Physical touch, such as hugging, releases oxytocin, a hormone that reduces stress and promotes bonding.
• Digital detox: Minimize tech distractions during these gatherings. Genuine face-to-face interactions are far more impactful than virtual communication.

Exercise classes: More than just fitness

Exercise is a cornerstone of good health, and group classes add the benefit of structure and community. Weekly attendance at a class can boost physical fitness, improve mood, and foster social bonds.

• Why it works: Consistent exercise reduces the risk of chronic conditions like heart disease, diabetes, and osteoporosis. It also triggers the release of endorphins, improving mental health and reducing stress.
• Options to try: Yoga for flexibility and mindfulness, Zumba for cardio and fun, or strength training for building muscle and bone density.

Pro tip: Choose a class that excites you. Enjoyment is key to building consistency.

Chiropractic care: A backbone of wellness

A weekly chiropractic adjustment may provide lasting benefits beyond just pain relief. Aligning the spine promotes better nervous system function, which impacts the entire body.

• Why weekly adjustments may be worth it: Chiropractic care may help improve mobility, reduce inflammation, and even enhance athletic performance. Chiropractic patients often report improved sleep, reduced stress, and increased energy.
• The science behind it: Your spinal health affects how your brain communicates with the rest of your body. Keeping your spine aligned optimizes this communication, contributing to better overall health.
• Who should go: Chiropractic care can benefit nearly everyone—whether you're an athlete pushing your limits, someone with a desk job feeling stiff or dealing with everyday aches and pains from a well-lived life. It is important to speak with your chiropractor; they may suggest a different approach if warranted.

Chiropractic care isn’t one-size-fits-all. Whether you're hitting the gym, working from a desk, or managing chronic pain, chiropractic treatments are tailored to help you feel your best, no matter your lifestyle.

Consistency is key

Weekly healthcare doesn’t need to be expensive or time-consuming—it just requires consistency. Over time, small, intentional steps lead to meaningful, measurable changes. Think of these habits as investments in your future self.

The daily details: Where big changes begin

Here’s the truth: the small daily things make the biggest difference over time. While it’s harder to see the results in the short term, daily habits are the foundation of lasting health. What you do regularly—no matter how simple—adds up and shapes your overall well-being. And the best part? Creating a solid routine isn’t as hard as it sounds. A few simple habits are all it takes to make a lasting impact.

Hygiene habits

From brushing your teeth to combing your hair, the hygiene habits we learned as kids are still just as important as those we learn as adults. Brushing and flossing twice a day, washing your hands regularly, and taking your vitamins are all basic maintenance that keep you feeling and looking your best. These small tasks protect you against illness and help maintain your overall health.

Stay hydrated

Staying properly hydrated is essential for your overall health and wellness. Aim to drink at least eight eight-ounce glasses of water daily or about 64 ounces. Alternatively, you can base your intake on your body weight—drink half your weight in ounces of water. For example, if you weigh 160 pounds, aim for 80 ounces of water daily. Hydration supports everything from digestion to joint health, helping maintain your body’s balance and keeping energy levels up throughout the day. Proper hydration is a simple yet powerful habit in your daily routine.

Vitamins and supplements

Taking the right vitamins and supplements daily can play a key role in maintaining your health, filling in nutritional gaps, and boosting your energy levels. While a balanced diet should always be your priority, daily supplements can help you get the nutrients your body needs to function at its best. For example, vitamin D helps support immune health, while magnesium is great for muscle function and relaxation. Omega-3 fatty acids can support heart health, and a good multivitamin can fill in the gaps in your diet.

Be mindful, though—choosing high-quality supplements and consulting with a healthcare provider to tailor them to your specific needs is important. Not all supplements are created equal; taking too much of one thing or the wrong combinations can have unintended effects. The goal is to find what works for your body and make it part of your daily routine. Whether in pill form, liquid, or powdered shake, these small additions to your daily habits can help you feel your best and maintain long-term health.

Quiet time

Your brain craves quiet time. In today’s busy, noisy world, taking moments to pause and reset is essential. Whether it’s through meditation, prayer, or just a few minutes of breathing deeply, incorporating quiet time into your day can do wonders for your mental health. It’s like hitting the refresh button for your mind, allowing you to be more focused, calm, and emotionally balanced throughout the day.

Movement

Daily movement isn’t just desirable; it’s essential. It all adds up whether stretching, walking, doing yoga, or simply moving around throughout the day. Not only does it help build flexibility and maintain a healthy weight, but it also helps reduce the effects of chronic pain and boosts your overall energy. Just 20 minutes a day can change how your body feels and performs over time.

Stress relief

Stress comes in many forms, and while it’s impossible to avoid completely, learning how to manage it is key. Set boundaries with work—don’t take it home or let it creep into your personal life. Financial stress can be relieved by setting up regular savings plans, cutting back on debt, and investing in your future. The less stress we carry around, the better our health. Make stress relief a daily habit—whether through physical activity, hobbies, or connecting with loved ones—and watch your well-being improve.

Focusing on small daily habits can have a huge impact on your long-term health and happiness. It’s not about grand gestures—it’s about consistency. The daily things you do are the building blocks shaping your future health. So start with these simple steps and watch how they transform your life.

Beyond physical health: Mental, intellectual, and financial health

We often think of health in terms of our physical bodies, but let’s not forget about the health of our minds and financial well-being. After all, mental clarity and financial peace of mind can be just as important as a strong back or a healthy heart.

Mental and intellectual health

Mental health doesn’t just mean feeling good today—it’s about giving your mind the space and tools to thrive over the long haul. Just like you exercise your muscles, your brain needs regular workouts to stay sharp and resilient.

• Journaling: Let’s face it, life gets busy, and sometimes it’s hard to keep up. That’s where journaling comes in. Taking a few minutes each day to write down your thoughts can be incredibly powerful. It doesn’t need to be a long, structured essay—sometimes, just getting your worries out on paper can clear up mental fog and make your emotions easier to manage. Studies have shown that journaling can help reduce stress, enhance self-reflection, and improve mood. So, whether it’s a bullet-point list of things to be grateful for or a full-on diary entry, it’s an easy practice to add to your daily habits.
• Games and puzzles: Cognitive health is often overlooked, but brain games are a simple way to keep your mind active and engaged. Whether it's a crossword puzzle in the morning or a Sudoku challenge during your lunch break, these mental exercises are just as important as physical ones. Fun fact: Studies suggest that regularly challenging your brain with puzzles can help maintain your cognitive function as you age, and it’s a great way to wind down after a busy day.
• Healthy hobbies: Remember when you were a kid and learning something new seemed exciting? It turns out that still applies as we get older. Whether picking up a new instrument, exploring photography, or diving into a podcast about history, hobbies that stimulate your mind can have lasting benefits. Learning something new keeps you sharp and gives you a sense of accomplishment. Plus, it’s a great way to escape the stresses of everyday life and spend time doing something just for you.

Financial health

Now, let’s talk about money. We don’t often think of financial health as a daily habit, but the truth is that small, consistent actions toward managing your finances can help reduce stress and contribute to long-term peace of mind. Good financial health doesn’t just mean having a lot of money—it’s about managing what you have wisely, setting goals, and knowing you’re on the right track.

• Budgeting: A solid budget is one of the most powerful tools for financial health. Tracking your expenses, setting limits, and knowing where your money is going can help you make smarter financial decisions. The goal isn’t to restrict yourself but to better understand your finances so you’re in control. When you stick to a budget, saving, investing, and planning for the future becomes easier.
• Saving and investing: Setting aside even a small portion of your monthly income is a huge step toward financial stability. And it doesn’t have to be difficult—automating your savings can take the guesswork out of the equation. On top of saving, investing your money for the long term can help you grow your wealth and secure your future. Whether you’re working toward retirement or just building an emergency fund, being proactive with your money now can relieve financial stress down the road.
• Financial planning: Lastly, financial planning is essential to keeping your finances in check. It might sound complicated, but breaking it down into smaller steps makes it manageable. Whether setting up a retirement account, paying down debt, or saving for a big life event, having a financial plan gives you clarity and confidence. Plus, regular check-ins can keep you on track, ensuring you’re adjusting to changes in your life.

By caring for your mind and money with simple, consistent daily practices, you’ll build a foundation for a healthy, happy, and secure future. Keep your mental health strong with habits like journaling, puzzles, and learning, and your financial health on point with smart budgeting, saving, and planning. Your body, mind, and bank account will thank you in the long run.

Take charge of your health with purposeful wellness

Taking care of your health isn’t just about a single decision or small change; it’s about building a proactive lifestyle that supports your daily well-being. Each habit—journaling for mental clarity, budgeting for financial peace, or committing to regular chiropractic care—adds up over time to create a life of wellness and purpose. This is your opportunity to take control and invest in your future health, physically, mentally, and financially.

Living a life of purposeful wellness means recognizing that every choice, big or small, can shape your future. It’s about making the time, setting the intention, and staying consistent. Your health isn’t a one-time fix; it’s a journey, and the habits you cultivate today will serve as the foundation for a strong, thriving tomorrow. So, take these actions to heart, and let them guide you to a healthier, more vibrant life.

The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.