Foundations of a Healthy Lifestyle

Foundations of Health Create clarity on where to start when everything feels connected If you’ve tried to improve your health before but always felt stuck, overwhelmed, or unsure what to focus on first, this guide is for you. Foundations of Health breaks your health down into six core areas and shows how they work together, […]

Substance Use and Health Promoting Choices​

Substance Use and Health Promoting Choices​ Habits often exist for a reason. To decompress, transition, cope, or feel relief. Lasting change happens when those needs are met in healthier ways, not when routines are stripped away without replacement. Shifting structure, environment, and daily patterns reduces reliance naturally and sustainably. When the routine changes, the habit […]

Stress, Emotional Well Being and Coping​

Stress, Emotional Well Being and Coping​ Stress is a sign that something matters. The goal is not to eliminate it, but to give your nervous system regular opportunities to reset. Grounding routines, supportive environments, and consistent daily rhythms help prevent stress from stacking up. When those anchors are missing, even small challenges can feel overwhelming. […]

Social Connection, Fulfillment and Belonging​

Social Connection, Fulfillment and Belonging Health is not built in isolation. The people you spend time with, and the roles you play in their lives, shape motivation, resilience, and overall fulfillment. Connection can mean accountability, shared activities, creative outlets, or simply feeling understood. It does not require a large circle, just intentional ones. Momentum grows […]

Sleep and Rest​

Sleep and Rest​ Sleep quietly influences everything. Energy, focus, recovery, mood, and stress tolerance all depend on it. When your sleep timing becomes predictable, your body starts to settle into a rhythm that supports the rest of your day. Small changes like consistent wake times, lower evening stimulation, and a calmer sleep environment often create […]

Nutrition and Lifestyle

Nutrition and Lifestyle Most nutrition struggles are not about discipline. They are about structure. Regular meals, a stocked kitchen, hydration, and simple planning create the base that energy, recovery, and consistency grow from. Once those pieces are in place, food choices start to feel less stressful and more supportive. Before optimizing what you eat, it […]

Exercise and Physical Activity​

Exercise and Physical Activity Movement supports energy, mood, sleep, and long term health, but it does not need to look intense to be effective. Progress comes from having a routine you can return to, even when motivation is low or life gets busy. This overview reframes movement as a consistent dose rather than a perfect […]

What makes this different?

Most programs tell you what to do. Eat this. Move more. Sleep better. But telling someone what to do has never been the problem. The real issue is the gap between knowing and doing. Between wanting to change and actually following through—especially when life gets busy, unpredictable, or exhausting. That’s where The Public Wellness Project […]

What is the vision for yourself that feels just out of reach? — My Mission

Most people don’t need more information. They need traction. My mission is to help people close the gap between knowing what to do and actually doing it—consistently, sustainably, and in a way that fits their real life. The Public Wellness Project exists because I’ve seen too many people stuck—not from a lack of effort, but […]

How do we achieve your vision for your health? — My Background

Health coaching began with a question I couldn’t stop asking: Why do most people know what to do—but still can’t do it? I studied kinesiology in undergrad, then earned a Master’s in Applied Health Science from Indiana University Bloomington. But the more I learned in classrooms, the more I noticed a gap between what we […]

The Daily Health Audit

Fill out this self-assessment guide to help you identify what’s working well in your health habits and where there’s room for improvement.

How would you rate your health?

Sleep

The following questions are about your typical sleep patterns.
Are you satisfied with your sleep?*
Do you sleep between 6 and 8 hours per night?*
Do you spend less than 30 minutes awake during the night (falling asleep + awakenings)?*

Social Connection

The following questions are about how connected you feel to others.
I feel connected to people who care about me.*
I have at least one person I can turn to in times of need.*
I regularly spend quality time with friends, family, or community.*

Stress Management

The questions in this scale ask you about your feelings and thoughts during the last month.
In the last month, how often have you felt calm and in control?*
How often have you felt confident about handling your personal problems?*
How often have you felt that you can manage unexpected challenges effectively?*

Physical Activity

Please answer these questions based on your typical week.
Do you get at least 150 minutes of moderate or vigorous activity weekly? (where your heartbeat increases and you breathe faster (e.g. brisk walking, cycling as means of transport or as exercise, heavy gardening, running or recreational sports)*
Do you do muscle-strengthening exercises at least 2 times per week?*

Nutrition

The following questions are about your typical eating patterns.
I eat at least 5 servings of fruits or vegetables most days.*
I include whole grains and plant-based proteins in my meals regularly.*
I limit ultra-processed foods and sugary drinks.*

Avoidance of Risky Substances

Please answer the following questions based on the past 12 months.
I avoid tobacco and nicotine products.*
I avoid binge drinking (more than 4 drinks in a sitting).*
I do not misuse prescription or recreational drugs.*
Based on your previous responses, what area of your health do you believe has the biggest area for improvement?
What would be the next sign of progress for you with this area of your health?
What action do you need to take to create that change?