By Nika Bosnic, for Summersalt Yoga

With the arrival of summertime, we suddenly see different action plans popping up everywhere: diets, fitness programs, detox plans — you name it.

But let’s be honest…

Why Most Quick Fixes Don’t Work

I’ve never really been a fan of these rigid plans. Why? Because they usually try to change your habits overnight — all at once. And we’ve all been there:

• Waking up at the crack of dawn

• Doing high-intensity workouts before breakfast

• Meditating for 20 minutes (while checking the time every 2 minutes)

• Cutting out sugar entirely

• Forcing ourselves into exactly 8 hours of sleep

It sounds good in theory… but usually lasts a week, tops, before we slip back into our old (let’s call them “cozier”) habits.

Building Habits That Stick (Yes, It’s Possible)

Sticking to new habits can be hard, especially when life keeps piling on more things to do. But here’s the good news:

For every failed attempt, there’s a lesson — and eventually, a win.

There’s no magic trick or shortcut to instant wellness (especially summer wellness, which is often sold as a 3-day transformation). Real change takes time, patience, and a little kindness toward yourself.

This Isn’t The Plan — It’s Your Plan

So here it is — not the ultimate transformation plan, but rather, a simple list of my favorite tips & tricks I’ve learned from trying (and often failing). These aren’t commandments; they’re suggestions. Because:

• Everyone’s different

• What works for me might not work for you

• But a little guidance never hurts

Hopefully, these tips will give you the motivational boost you need to enjoy a healthier, more mindful, and more sustainable summer wellness journey.

The Rules of the “FEEL GOOD” Summer Action Plan

Every good plan needs a few ground rules. Here’s how this one works — designed to support your summer wellnesswithout the pressure:

• One focus per day: Each day has a different theme so it’s easy to remember and stick to.

• It’s just 7 days: Long enough to see progress, short enough to feel manageable. Start Monday, finish Sunday.

• Write it down: Whether it’s a paper list or digital reminders, writing your daily goal helps with accountability.

• Stay consistent: You don’t need hours. A few minutes each day is enough if you stay consistent.

Ready for the Daily Wellness Themes?

OK, now that we’ve set the tone and laid out the rules, here are my 7 suggestions — one for each day — to help you feel your best and embrace a more balanced version of summer wellness.

DAY ONE: LEMON to kick-start the day

Start your day with lemon water, apple cider vinegar, and warm water — then follow it with another glass of warm water before breakfast (ideally, 10-20 minutes before breakfast).

Drinking warm lemon water first thing in the morning can help flush the digestive system and rehydrate the body.

DAY TWO: MINDFUL EATING

Before each meal today, take 5 deep breaths then chew your food well, trying to take in all the flavors. Stop eating when you are full and rather aim to have 3 main meals a day and healthy snacks in-between (such as fruits, nuts, yogurt with chia seeds, little hummus with carrots) if you are too hungry. Also, take time for your meals and don’t have distractions like your phone or the TV around you.

DAY THREE: CUT OFF THE SUGAR

OK, this one is difficult, but you can do it! Try not to have any unnecessary sugar from today until the end of the 7-day Plan. Instead, you can have fruits, dates, a handful of nuts, or some dark chocolate.

DAY FOUR: START MOVING for Summer Wellness

Challenge yourself by spending at least 30 minutes a day moving.

It can be either a walk in nature, switching your car with a bicycle for a change, trying that new dance class that your friend was telling you about, or trying one of pilates or yoga videos on YouTube. Options are limitless and I am sure each can find something for him/herself. This can be a nice opportunity to find out what really suits you and what doesn’t. For instance, Day 4 can be walking, on Day 5 you can add light running, Day 6 can be morning yoga flow and you may end the Plan with Day 7 doing a short strength training (check Nike Training App for ideas).

DAY FIVE: ME-TIME

Take time for yourself and do something you have always wanted to but had too little time for. Some suggestions: take a bath, visit old friends, read your favorite book again, indulge yourself with a fancy dinner, plan the next trip, or yoga retreat 🙂 , whatever makes you happy.

DAY SIX: BEAUTY SLEEP

Strive to have at least 8-hour sleep. Do some stretching and make yourself a cup of hot chocolate with cinnamon or golden turmeric latte before sneaking into bed. Sleep tight!

DAY SEVEN: MIND JOURNAL

Take 5 minutes to write down how you feel after a week of developing the new habits. Was it difficult? Were you consistent? Take an extra 5 minutes to journal your wishes, goals, any thought you might have concerning new habits. Have you learn’t something new about yourself, were you surprised by something? Remember, there is no right or wrong answer, whatever feeling you have is OK. This might help you to set your goals and intentions for the future.

Celebrate Your Summer Wellness Journey

Congratulations, you’ve finished the “FEEL GOOD” Summer Action Plan and you should be very proud of it. It may be a small step toward your goals but you’ve proven yourself that you CAN. Bravo!

More importantly, you’ve just completed a real, sustainable step toward summer wellness. No extremes, no pressure — just genuine, feel-good routines.

It’s up to you to decide how to continue. You can go on practicing the habits you’ve learned during the first week and slowly (once you are ready) adding new habits. It takes time for a habit to become a routine and for a routine to become a lifestyle. But it’s the journey, not the destination that matters — and your summer wellness journey is only just beginning.