Wellness Trends To Help Small Business Owners Thrive


When you’re self-employed or a small business owner, protecting your health is vital to ensuring the longevity of your business. While putting in long hours can be a professional point of pride, learning to make time for mindfulness and physical wellness opportunities can be the key to a healthier, happier you.

Balance your entrepreneurial drive and the importance of self-care with some of 2023’s top wellness trends:

Set Your Socials To Do Not Disturb

While social media is a powerful communication and marketing tool for your small business, spending too much time browsing your personal social media feeds can negatively impact your health. Excessive time on social media is a proven factor in mental health issues like stress, depression and anxiety. It can also cause physical ailments like neck pain and insomnia. Try to give yourself some space in 2023 by:

  • Limiting your social media time – Most phones now come with tools that record the amount of time spent in each app. If you’re unhappy with your social media usage, set a limit on the apps you use the most. Use that valuable time to focus on work, eat a healthy meal or engage in positive mindfulness practices like meditation.
  • Turning off notifications – While turning off notifications can make you feel out of the loop among your friends and colleagues, your time is too valuable to waste. No notifications means fewer prompts to check your phone. If you don’t want to turn off these reminders immediately, try setting your phone to do not disturb or airplane mode for a fixed period throughout the day.
  • Avoiding blue light – Did you know the screens on many consumer electronics emit a blue light that can suppress your natural sleep cycle? Avoid using cellphones and other consumer electronics at least two to three hours before bed. Keeping your phone out of your bedroom will curb your instincts to scroll; if you use your phone as your alarm clock, try keeping it out of reach.

Switch Up Your Sleep Strategy

When you’re self-employed or a small business owner, experiencing a night of poor sleep can leave you feeling fatigued or anxious. If you’re one of the millions of Americans that have trouble sleeping or sleep less than the recommended seven to nine hours each night, explore these wellness trends for relief:

  • Sleep synching – Aligning your sleep cycle with your body’s natural circadian rhythms can help you fall asleep quicker. Start sleep synching by setting up a regular sleep schedule. Once your body gets used to falling asleep and waking at the same times every day, you should wake up feeling more rested. Sleep synching can reduce stress or anxiety — symptoms commonly associated with poor sleep.
  • Digital tools – There are many apps and products on the market designed to help consumers keep track of their sleep. A smart fitness watch or a similar product can help monitor your sleep, giving you essential information for positive sleep improvements. Consumer products, like white noise machines and sunrise alarm clocks, can stimulate the senses to help you fall asleep and wake more naturally.
  • Sleep aids – We’re not just talking about melatonin or a warm glass of milk. Companies now offer special pillows and mattresses designed to help sleepers of all styles snooze in comfort. Black-out curtains, eye masks and weighted blankets are all helpful additions that can help you sleep easier and deeper.

Small Workouts, Big Payoff

Health and wellness experts predict that in 2023, more people will focus on finding ways to incorporate physical activity throughout their day — including during work hours.

The U.S. Department of Health and Human Services recommends adults get at least 150 to 300 minutes of moderate-intensity aerobic activity each week. It also suggests adults participate in muscle-strengthening activities, like lifting weights, at least twice a week.

For many American workers, the recommended five hours can cut into their limited free time. Instead, wellness aficionados are exploring non-traditional opportunities that can easily fit into their busy schedules.

There are many ways to create a workout routine that fits into your lifestyle while meeting your daily physical activity needs. Turn small moments of your day into a micro workout by completing a set of jumping jacks or similar exercises before your lunch break. Finding fun excuses to move around — such as participating in a new dance trend with friends or loved ones — can also count toward your goals.

Any amount of physical activity is good for your health; if you work at a computer all day, you can still boost your exercise goals by:

  • Taking the stairs – Even if it’s just up and down the stairs in your house, this is an easy way to get your heart rate up while stretching your legs.
  • Standing up – It’s as simple as it sounds. Instead of taking that work call while sitting down, walk around your office to get your blood flowing.
  • Walking more – Whether you’re going to the office or the mall, parking your car farther away from the entrance can help you get your steps in. If you take public transportation, consider getting off the bus or train a stop earlier than you usually do.

As a self-reliant professional, it’s imperative to make your personal wellbeing your top priority. Always consult your doctor or other health care professionals before starting any new wellness routines, including changes in diet or exercise.

The Southern Consumers Alliance helps small business owners, self-employed individuals and their families improve their businesses by removing the knowledge hurdles that can stand in the way of their success. To explore how your comprehensive SCA benefits can help your small business, visit southernconsumers.org.