Mind, Body, Spirit Wellness Toolkit: Boost Your Wellbeing and Performance
This post contains affiliate links, which means I may earn a commission or receive rewards from qualifying purchases at no additional cost to you. I only recommend products and services that I personally use and believe in.
In today’s fast-paced world, intentionally creating habits to support mind, body, and spirit wellness is necessary for happiness and achieving peak performance in your personal and professional life.
Over the years, I’ve curated a list of items that have helped me stay grounded, energized, and focused. These items are also used by Athletes, Executives, and high-performers to help them maximize their potential.
I’m excited to share these tools with you, so you can create your own wellness toolkit and elevate your well-being!
From supplements to sleep aids, this list includes everything you need to support mental clarity, physical vitality, emotional balance, and enhance your spiritual connection.
I use these wellness tools daily to optimize my health, well-being, happiness, and performance!
Fun fact: Researchers have found that HAPPINESS CAUSES SUCCESS - it’s not just correlated with success, it’s a predictor of success!
1. Journal 🖊️
There’s no better way to clear your mind and set your intentions than with a good journaling practice. Whether you use it for morning gratitude, goal setting, or simply processing your thoughts, a journal can be a powerful tool for personal growth and self-reflection. Gratitude journals are also amazing to reflect on when you’re having a tough time.
How I use it: I like to use my journal in the morning for at least 3 things I’m grateful for and at the end of the day to reflect on at least 5 good things that happened that day..
Here are a few of my favorite journals:
The 5-Minute Gratitude Journal by Sophia Godkin - Focuses specifically on gratitude, I love the thoughtful questions, can be used any time of day, I recommend morning!
The 5 Minute Journal by Intelligent Change - great for a quick morning and night check-in. I used this for over 10 years!
Lined Spiral Journal only $7- choose your own adventure! (Blank to create your own entries.) I also love that this is a spiral so you can fold over the pages easily.
2. Silicone Cupping Therapy Set 💆♀️
Cupping is an ancient technique that promotes muscle recovery, relaxation, and improved blood flow. This silicone cupping set is a MUST-HAVE for anyone who works out regularly! Cupping helps release the muscles and facia - relieving tension and enhancing the body’s natural healing process. We started using sliding cup therapy over a year ago and it’s massively improved our recovery! (Also FAR more effective than static cupping.)
How I use it: I use cupping therapy post-workout to release tight muscles and improve circulation, as well as to prevent soreness.
I always use “sliding” cupping rather than static cupping.
I use the larger ones in the shower on my legs 2-3 times / week - make sure to use soap and move in long, sliding motions.
If out of the shower, I use oil to make sure the cups can easily slide along my skin.
Light “bruising” is normal from time to time, this will also diminish with regular use. If you do bruise / there is discoloration in the area, wait a few days before you cup again, give your body time to heal and flush out!
My favorite Cupping Set: Silicone Cupping Set of 4
3. Bluetooth Sleep Mask 😴
Struggling to sleep? This Bluetooth-enabled sleep mask not only blocks out light but also allows you to listen to calming music or sleep meditations, promoting deeper, more restful sleep.
How I use it: I use this mask every night to listen to sleep meditations, which helps me unwind and fall asleep faster. It’s also helpful as I have a partner and I don’t want to disturb them with my meditations or music. This mask also helps me fall back asleep if I’ve woken up in the middle of the night. This mask isn’t amazing but I’ve tested 5 different ones and it’s the best, most cost-effective I can find on the market for now.
My favorite Sleep Mask: MUSICOZY Sleep Headphones, Bluetooth 5 Sleep Mask Headband
4. Vitamin B-Complex 💊
I’ve found that this Coenzyme B-Complex gives me the boost I need for peak mental and physical performance. This vitamin supports energy, healthy cognitive function, and metabolism of fats and cholesterol. This specific blend is formulated with easy-to-absorb, highly bioavailable forms of B9, B1, B2, niacin and B12 for the greatest efficacy.
Lower-quality synthetic forms of B Vitamins like folic acid (B9) and cyanocobalamin (B12) are less effective and can be harmful for some people, especially those with genetic variations like the MTHFR mutation, which can make it difficult for the body to properly process and convert these forms into their active states. (If it has “methyl” in the name, it’s a GOOD form of Vitamin B.)
How I use it: I take 2 every morning before food to support energy and focus throughout the day.
My favorite B-Complex: Country Life Coenzyme B-Complex Vitamin
5. Omega-3 Supplements 🧠
Omega-3s are known to support brain health, heart health, and overall wellness. Adding omega-3 supplements to your daily routine can improve cognitive function and reduce inflammation.
How I use it: I take this daily for its anti-inflammatory and brain-boosting benefits. I like Nordic Naturals Omega-3 with Vitamin D3!
My favorite Omega-3 Supplement: Nordic Naturals Omega-3 with Vitamin D3
6. Sound Machine for Sleep 🎶
A good night’s sleep is CRUCIAL for optimal performance, wellbeing, good mental health, happiness, memory retention and more! A sound machine helps create the perfect sleep environment by drowning out any distracting noise - giving you the consistency and comfort to fall and stay asleep.
How I use it: I use the brown noise or rain setting every night to help me fall into a deep, restful sleep. It’s also great helping me fall back asleep.
My favorite Sound Machine for Home: Dreamegg White Noise Sound Machine - D3 Pro Sound, 29 sounds
My favorite Sound Machine for Travel: Dreamegg Portable Sound Machine
7. Brain Game Books 📚
Keeping your mind sharp is just as important as taking care of your body. Brain game books offer fun and challenging ways to improve your mental acuity and problem-solving skills.
How I use it: I work on a puzzle or brain game every morning as a warm-up for the day.
A few of my favorite brain-training options:
Sudoku Puzzles for Adults - Sudoku puzzles from easy to hard
Ultimate Mind Games - 4 different puzzle types
8. Purify & Protect Household Spray 🧴
Our sense of smell is deeply connected to the brain's emotional center, making it one of the most powerful senses for influencing mood and well-being. Certain scents can instantly shift our emotional state, reducing stress, boosting energy, and promoting relaxation.
Keeping your environment clear of negative energy is vital for mental and emotional well-being. This Purify & Protect spray contains essential oils that cleanse your space, leaving it feeling refreshed and vibrant.
How I use it: I use this spray in my home office before starting the day to create a positive, productive atmosphere or anytime I need a mental reset.
My favorite: Pranarom - Good Samaritan Purify & Protect Essential Oil Blend Wellness Kit - this comes with a spray, a roller, and an essential oil dropper. (Just the spray itself has been out of stock for over 6 months.)
9. Hue Color-Changing Light Bulbs 💡
The lighting in your space can drastically affect your mood and productivity. Hue lights allow you to adjust the lighting to suit your needs—whether you need a calming ambiance or an energizing boost. Lowering our lights at night tells our brains that it’s time to wind down and get ready for sleep.
How I use it: I use the dimmer and light settings in the evening to wind down, I usually put on an orange or red hue in the living room and bedroom.
My favorite: Philips Hue Smart Color-Changing Light
10. Owala Water Bottle 💧
Hydration is key to maintaining energy AND focus throughout the day. The Owala water bottle makes it easy to stay hydrated with its convenient design and leak-proof lid.
How I use it: I keep this by my side all day to ensure I’m drinking enough water. I love the straw OR sip option!
My favorite: Owala FreeSip Insulated Stainless Steel Water Bottle - 24 oz - I like the color “Shy Marshmallow”
11. Organic Groceries, Snacks, & SALT 🛒
Eating well is a HUGE part of overall wellness, and Thrive Market makes it easy to access high-quality, organic foods and products at a discount. I love their transparency and the large amount of healthy products they offer!
A specific note on Salt - I add salt to my water all day. Salt contains essential nutrients we are missing from food and is crucial to a healthy system. Currently, I use Maldon Sea Salt which I can only find at Whole Foods, Amazon, or Thrive Market (see link below.)
How I use it: I order most of my pantry staples and healthy snacks from Thrive Market - especially bone broth, Chomps sticks, Maldon Sea Salt, and tea!
Learn more & get 40% off your first order: Thrive Market Grocery
12. CuraMed Turmeric Compound 🌿
Turmeric is a powerful anti-inflammatory that has been used for centuries. Curcumin, the active ingredient in turmeric, is what gives turmeric its powerful anti-inflammatory and antioxidant benefits. However, curcumin on its own is not easily absorbed by the body. With over 85 published studies, curcumin and turmeric have been shown to support brain, liver, and immune health, while also helping to reduce inflammation caused by exercise or everyday wear and tear.
How I use it: I take this daily to support joint health and reduce inflammation - I take one with my first meal or snack and a second with dinner.
My Favorite: Terry Naturally CuraMed 750 mg Curcumin Complex - This enhanced form of curcumin is specially formulated to improve absorption by up to 700%, making it much more effective than regular turmeric!!
13. "The Class" - for Mind, Body, Spirit Workouts 🧘♀️
This unique workout combines cardio, strength training, and mindfulness, offering a full-body workout that supports both physical and mental well-being. I first went to the NYC Studio in 2019 and thankfully found their on-demand programming in 2020. They have on-demand and live classes, as well as yoga, meditation, strength workouts, and more!
I also love “The Class” on-demand workouts because I can use them easily when I travel on my laptop or phone! (Yoga mat not required.)
How I use it: I take their online on-demand classes 5-6 days a week for a holistic workout that leaves me feeling both strong and centered.
👉 Try “The Class” free for 30 days!
14. Mindvalley Membership 🌱
For personal development and growth, Mindvalley offers some of the BEST online courses in areas like mindfulness, leadership, spirituality, and wealth-building.
How I use it: I love taking courses on topics like meditation, emotional intelligence, and entrepreneurship to continue my growth journey - plus I use this app nightly for sleep meditations.
Favorite Mindvalley Courses I’ve Taken:
Sixth Sense Superpower by Sonia Choquette - develop your intuition and connection to spirit
The Art of Manifesting by Regan Hillyer - this course was GAME-CHANGING for me!
The Silva Ultramind System - The Silva Method by José Silva and Vishen Lakhiani
Get $100 off your Mindvalley Membership
15. Blue Light Blocking Glasses 👓
Excessive screen time can strain your eyes and disrupt your sleep. Blue light blocking glasses protect your eyes from harmful blue light, making them an essential tool for anyone who spends a lot of time in front of screens.
Interesting note about taking melatonin: it’s a hormone that makes you sleepy but won’t make you fall asleep. Additionally, taking melatonin supplements will reduce your body’s natural ability to produce melatonin. I suggest NOT taking melatonin supplements.
How I use it: I wear these glasses when working on my computer or scrolling on my phone in the evenings, I typically put them on. around 7 pm to support better sleep.
My recommendation: Blue Light Blocking Glasses by SleepZM - lots of options and colors available - I would get the “Max Protect” version.
16. Cervial Foam Sleep Pillow
This Foam Pillow is a GAME-CHANGER. As a side sleeper, this massively improved my sleep and reduced my neck and shoulder pain!
Note that it is very firm - make sure to measure and get the right size for you!
My favorite Foam Pillow: Therapeutica Cervical Orthopedic Foam Sleeping Pillow; For Neck, Shoulder, and Back Pain Relief
17. In-Home Greenery (Real or Faux Plants) 🪴
Bringing greenery into your space—whether real or fake—can have a powerful impact on your well-being. Research shows that plants, even artificial ones, can help reduce stress and boost productivity, as our brains can’t distinguish between real and fake plants when it comes to their calming effects. Incorporating greenery into your home or office is an easy way to create a soothing, nature-inspired environment!
How I use them: We have real and fake plants around our home. Snake plants are great and easy to maintain. I use fake plants in my office and keep the real ones in the kitchen and living room.
Some of my favorites:
Artificial Plant, Faux Pothos - medium sized
Serene Spaces Living Real-Looking Artificial Monstera Plant in Cement Pot
Costa Farms Premium Live Indoor Snake Sansevieria Floor Plant - NOTE this one is LIVE, REAL PLANT
In Summary…
These tools have played a significant role in helping me maintain balance, reduce stress, and enhance my performance in both my personal and professional life. I hope they inspire you to add helpful products to your routine and take steps towards a healthier, more fulfilling life!
Remember, it’s all about finding what works best for you! 🌟
Which of these will you try first?
Are there any essential wellness tools you use that I’m missing? Let me know in the comments!
___
#PersonalDevelopment #PeakPerformance #MindBodySpirit #MentalHealth #WellnessEssentials #OptimizeYourPerformance #PersonalWellness #ProfessionalDevelopment #WellnessToolkit #sleep
