Wednesday, commonly known as “hump day” can be the longest and hardest day of the week to get through. You are halfway through your to-do list and the lines keep coming, but you know the sweet release of Friday is just around the corner. How do you survive?

I find the trick is taking that extra step to care of myself  – a wellness Wednesday if you will.

Start the day with a big glass of water, and maybe your most delicious stash of coffee or tea, make it in your favorite mug. While you make your morning bevvy, grab some fresh berries, chia seeds, hemp hearts and full-fat greek yogurt. Mix them all together in a beautifully colored bowl and pop back into the fridge to chill. Overnight oats are another great option, if you’ve managed to be on the ball the night before.  Sip your warm beverage without the distractions of social media, email or your technology. Better yet go outside, weather permitting, and connect to nature.

Whether you want to or not, spend the next 15 – 20 minutes moving. Do whatever calls to you – yoga, a short walk, or perhaps some gentle stretching in your favorite, coziest room. When done, hit the fridge for your breakfast mash up and enjoy a protein, probiotic packed breakfast. You won’t even remember you woke up early to nourish yourself like this.

Moving forward, try wearing your warmest, coziest and most favorite clothing. Be comfortable when moving or sitting still. On the way out, stop at your favorite local nook and treat yourself to a fancy beverage or delicious treat.  Move slowly to your destination enjoying your treat and taking in the beautiful sights. Do not check your cell phone until you arrive at your destination, unless it is pressing and literally rings out of control. There’s nothing to see there.

When you arrive at work or whatever awaits you, be there and be present. Do your job to the best capacity you have in you. Stop and walk around if your body calls for it. Eat a nourishing lunch – take the whole hour and just enjoy it. Buy a small plant for your desk and enjoy some green. And engage with the people you enjoy during the day, while moving away from others you do not. Before you know it you will have run the clock, and it’s 5pm Wednesday.

Before heading home, stop at a nice grocery store. Not one of those budget ones, but a nice high quality, fresh food filled grocery store. It can be a bodega if it’s bumping with freshness, depends on your diet. Buy some fresh food for dinner, meat and some veggies. Splurge on a melon or some mango. Hit the floral department and grab a cheap bouquet, who cares if it’s carnations.  Pay for your items and head to your casa where you will quickly whip up a nourishing meal, while sipping your favorite adult beverage. Do yourself a favor? Do not watch the news. Just chop, sip, chop, sip and re-connect to the feeling of being here, now.

After dinner head to the bathroom and draw yourself a long warm bath. Toss in a cup of epsom salt and a table spoon of baking soda. If you crave a real luxury grab some lavender oil, and toss in a few petals from those flowers you picked up for yourself. Find a good book or grab the iPad and toss on some netflix….proceed to chill.

Before you know it your mush, like marshmallow and the whole nervous system is rested, allowing you the best sleep possible. Not quite there? Bring your right hip to a wall or the headboard of the bed. Throw both legs up the wall, and snug your bum right to the banister or to the base of the headboard. If your low back is lifted, use a pillow to support the space between your body and the earth. Body not flexible enough for legs up the wall? Try taking two or three pillows under the knees and elevating the legs to 90 degrees for a much similar effect. Elevating the legs allows the heart to rest, thus allowing the entire endocrine system an opportunity to re-balance and restore.

By the time you wake up – you will feel rested and renewed. It will be #ThrowbackThursday and you will be well on your way to #FriYAY and the whole world might even seem fresh and new again. Who knows? Before long wellness Wednesday might just become, wellness everyday. And who knows who you will turn into when you treat yourself with care?