The Power of the 20:20:20 Wellness Hour: A Holistic Approach to Well-Being

A few months ago, I found myself struggling to find balance in my busy life. Between work, coaching, teaching yoga, and daily responsibilities, it felt impossible to dedicate enough time to my well-being. I knew I needed something simple yet effective to nourish my body, mind, and spirit—something that would fit into my schedule without feeling overwhelming. That’s when I came up with the 20:20:20 Wellness Hour.

This plan is all about dedicating 20 minutes each to three key areas of self-care: one activity to nurture the body, another for the mind, and a third for the spirit. It has been a game-changer for me! Not only does it help me feel more centered and balanced, but it also ensures I’m consistently showing up for myself—even on the busiest days.

Since I started implementing the 20:20:20 Wellness Hour, I feel more balanced, grounded, and connected to myself. Dedicating time to each area—body, mind and spirit—has helped me manage stress better, improve my focus, and show up more fully in my personal and professional life.

It’s also given me a consistent way to check in with myself daily, making sure that I’m not neglecting any aspect of my health. Whether it’s a quick workout to release tension, a few moments of meditation to reconnect with my inner self, or stimulating my mind with new ideas, this hour has become a non-negotiable part of my routine. It’s not just a break from the busyness—it’s an investment in my overall wellness, and the benefits have been undeniable!

Let me walk you through it!

Block 1: Nourish the Body (Exercise)

The first 20 minutes of my wellness hour are dedicated to movement. I choose activities that get my heart rate up, strengthen my body, or increase flexibility, depending on what my body needs that day. Sometimes it’s yoga (of course!), other days it’s a quick HIIT session, or even a brisk walk outdoors to soak in some fresh air.

Why it matters: Movement is essential for both physical and mental health. It improves circulation, boosts energy levels, and even releases endorphins that help elevate mood. By starting with exercise, I’m setting the tone for the rest of the hour—priming my body to feel alive and engaged.

How you can try it: Pick a form of movement that feels good to you. Whether it’s a yoga flow, a dance session in your living room, or a 20-minute jog, a brisk walk, find what gets you moving and bring focus to how it makes you feel.

Block 2: Nourish the Mind

The next 20 minutes of my wellness hour are spent engaging my mind. This could be reading a book, listening to a podcast, or diving into something educational or creative. I use this time to expand my perspective, learn something new, or enjoy a moment of mental stimulation.

Why it matters: Our minds crave stimulation and growth. By dedicating time to learning or mentally challenging yourself, you’re keeping your brain sharp and feeding your curiosity. Engaging the mind also helps you unwind and refocus after movement, preparing you for the spiritual connection that follows.

How you can try it: Find a topic that excites you. Whether it’s reading a chapter of a book, listening to a TED talk, or solving puzzles, use this time to challenge yourself or explore something new.

Block 3: Nourish the Spirit

The final 20 minutes are dedicated to nurturing the spirit. After engaging my mind, I transition into activities that help me connect with my inner self. This could be meditation, journaling, or a guided breathing exercise. It’s about creating space to slow down and listen to my inner voice.

Why it matters: In a world filled with distractions, taking time to nurture your spirit is a way to reconnect with what’s truly important. Whether it’s connecting with your values, practicing gratitude, or fostering a sense of inner peace, these 20 minutes are about filling up your soul and fostering spiritual well-being.

How you can try it: Find a quiet space where you won’t be interrupted. Choose a practice that resonates with you—whether it’s a guided meditation, a few moments to write down your thoughts, or a mindful breathing exercise. Focus on how this activity helps you ground yourself in the present moment.

Slowly Building the 20:20:20 Wellness Hour into Your Routine

If committing to a full hour feels like too much at first, don’t worry—you can start small and build your way up! The beauty of this system is its flexibility. Try beginning with a 5:5:5 Wellness Block, where you spend 5 minutes each on activities that nourish your body, spirit, and mind. As that becomes more comfortable, you can move up to 10:10:10 until you’re ready for the full 20:20:20 hour. You can even increase the time blocks if you're craving a longer wellness break!

The key is consistency, not perfection. Even a few minutes of intentional self-care each day can have a profound impact on your overall well-being. The more you incorporate this practice into your life, the easier it becomes to dedicate time for yourself.

Remember, this is your wellness journey—take it at your own pace and enjoy the process of building a routine that nourishes every part of you.

With love,

Cathryn Benjamin

Mindset & Life Coach | Yoga Teacher | Wellness Advocate

Follow me on Instagram for tips on living authentically, embracing wellness, and fostering a positive mindset.