Tag Archive for: self-care

5 Ways to Champion Your Personal Independence

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July, especially in the United States, is synonymous with independence and freedom. This month, wherever you live in the world, I encourage individuals and families to celebrate freedom on a personal level through self-care.

Research reveals numerous global celebrations honoring freedom, from America’s Independence Day on July 4 to the unifying spirit of Canada Day on July 1, and many others around the world.

Freedom is more than a national observance; it’s deeply personal, complex, and transformational. Even if freedom may feel out of reach, I invite everyone to take control of their own personal independence and live a life in harmony.

5 Ways to Champion Your Own Independence | Kevin GuestChampion Your Own Independence

To honor freedom in one’s life, here are five ways to break free and celebrate the possibilities.

1. Release Limiting Beliefs

Are you stuck in rigid narratives about what you can or cannot do? Rewrite them. Freedom flourishes when your belief system aligns with your true potential.

2. Overcome Self-Doubt

I’ve learned there is power in silencing the inner critic. To do so, recognize your achievements, no matter how small, and lean into your strengths. Confidence isn’t a luxury; it’s a necessity.

3. Leave Toxic Relationships Behind

Whether it’s a friendship, partnership, or professional connection, anything that drains your energy and stifles your growth needs to be booted. You deserve better.

4. Defeat Loneliness

Build bridges, not walls. Surround yourself with people who celebrate your wins and uplift you when life gets you down. A strong network of supporters brings a solid sense of freedom.

5. Say Goodbye to Burnout and People-Pleasing

Stop setting yourself on fire to keep others warm. It’s vital to set boundaries, rest, and celebrate the freedom to prioritize yourself.

Free Yourself From Negative Self-Talk

A few years ago, I was preparing to perform with country music superstar Collin Raye’s band at the Grand Ole Opry for the first time. Negative self-talk nearly immobilized me.

At my first Grand Ole Opry performance with Collin Raye, I was as nervous as the Opry was grand, but Collin calmed me with wise counsel.

Standing backstage waiting for our turn to go on, I became increasingly anxious as I convinced myself these negative thoughts were true. My hands started shaking, and my mouth went dry. How was I supposed to play and sing? I couldn’t remember the notes to the first song, let alone the others that followed. My stomach hurt and my confidence plummeted. All I could think was, “You’re going to screw this up!”

To my relief, we had a successful Grand Ole Opry performance. Most of what we worry about never happens or is beyond our control.

Simply put, worry hampers creativity, induces anxiety, and destroys peace.

I have consistently found my grandfather’s words to be true: if you are prepared, good things will happen.

Own Your Freedom

These five actions above not only reflect personal empowerment but also embody the harmony I speak of in my book, All the Right Reasons. Freedom isn’t granted; it’s created. It’s not something to wait for; it’s something to own.

Global celebrations of freedom may vary, but the essence is the same. Freedom inspires joy, cultivates confidence, and transforms lives. Begin today and champion your own independence.

I shared a version of this article in a news release on July 2, 2025. All the Right Reasons provides more inspiring examples of amplifying self-care. All proceeds go to feeding hungry children, and each book purchase provides 40 meals. 

USANA Health Sciences, a global leader in health and wellness products, has long recognized the importance of social wellness in building a successful business. From its founding in 1992, USANA has focused on clear and concise communication to build trust with its customers and distributors in 25 countries. For more information about USANA Health Sciences and its dedication to promoting health, wellness, and entrepreneurial success, visit USANA.com. 

Give Yourself the Gift of Self-Care This Holiday Season

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The holiday season is synonymous with giving—thoughtfully wrapped packages, handwritten cards, and heartfelt gestures. But here’s a quick question for you: where are you on your gift-giving list? With the hustle and bustle of the season, it’s easy to overlook yourself.

This year, I’d like you to rethink the concept of giving by placing your own well-being at the top of your priorities. Transform this holiday into a time of self-care alongside the usual celebrations. Why? Because when you care for yourself, you’re able to spread more joy to those around you.

To help, I’m sharing seven practical self-care strategies designed to fit seamlessly into even the busiest holiday schedules. You deserve this.

1. Create Your Morning as Your Haven

Begin your day with a small, nourishing practice to center yourself. It doesn’t need to be elaborate—five minutes of journaling, quiet reflection without distractions, or practicing gratitude. Starting the day grounded can set a positive tone and reduce stress. Tip: Write a short gratitude list. The double dose of quiet and reflection can work wonders.

2. Prioritize a Sweet Treat for Your Soul

What’s something indulgent that makes you smile? Whether it’s a seasonal food, your favorite candle scent, or diving into a book, treat yourself to something purely enjoyable. Why not wrap it up as a gift to yourself? It doesn’t have to cost much—it’s the intention that counts.

3. Say ‘No’ Without Guilt

During the holidays, invitations and commitments pile up. Accepting everything might seem festive, but it often leaves you drained. This year, give yourself the freedom to say no to anything that doesn’t align with your energy or schedule. Saying no can feel uncomfortable at first, but it’s an act of self-respect. Bonus? It leaves more time for the events that truly bring you joy.

4. One Hour, No Screens, All Peace

This one can be tricky, but between holiday shopping, group messages, and endless event photos, screen time skyrockets in December. Try carving out one hour each day—perhaps during dinner or before bed—to unplug completely. The mental clarity you’ll gain is a gift you can use to reconnect with those around you or to simply recharge.

5. Take a Walk (Even If It’s Chilly)

Moving your body doesn’t have to mean squeezing in a gym session; a simple walk outdoors can boost your mood and energy. If it’s cold, bundle up, hit the sidewalk, and enjoy the crisp air. Studies show that moderate physical activity can release endorphins and alleviate holiday stress.

6. Bring Back Your Happy Place

Remember that thing you used to do Just. For. Fun? Painting, baking, singing and playing music—whatever lights you up. Revisit it, even if just for a little while. Hobbies have the power to transport us away from the rush, grounding us in the moment. It’s nostalgia and creativity rolled into one delightful package.

7. Unwrap the Gift of Relaxation

One of the most underestimated forms of self-care is rest. Whether it’s a full eight hours of sleep or simply pausing between tasks, rest replenishes your energy. Closing your eyes brings instant relief. Still feel guilty about downtime? Think of it as recharging your batteries so you can be at your best for those around you.

Why Self-Care Matters This Year

With holiday excitement comes increased expectations, social commitments, and to-do lists. Taking care of yourself protects you from burnout and allows you to genuinely enjoy this magical season.

Studies show that self-care reduces stress, boosts happiness, and improves overall health. How can you pour from an empty cup? By tending to your well-being, you ensure there’s more of you to share.

This season, reclaim the joy of giving and the peace of the season by including yourself on the list. Wrapping yourself in care isn’t selfish—it’s essential. When you prioritize these moments, you’ll find yourself thriving, not just surviving, through the holidays. Smile, exhale, and repeat after us, I deserve this.

Relax: Resources to Stay Calm and Alleviate Stress

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Stress management and finding ways to relax are key drivers for effective self-care. I’ll never forget the feeling I had as I stood backstage at the Grand Ole Opry. About to play alongside country superstar and good friend Collin Raye, my mind was filled with negative thoughts.

“Who do you think you are? You’re a part-time, amateur bass player who doesn’t belong on a stage with professional musicians. This is one of the most important performances of Collin’s career. Are you going to be the guy who messes it up? You aren’t good enough to be here.”

The performance turned out fine. But I regret that negative self-talk prevented me from truly enjoying what, for many, would be a once-in-a-lifetime experience.

Fortunately, I got another chance to play on that legendary stage. This time, I didn’t let negative thoughts ruin the experience.

What changed? I learned strategies and techniques to quiet the negative chatter in my mind.

In my book, All the Right Reasons, and on this blog, I’ve written extensively about managing stress, alleviating anxiety, and finding ways to relax. Here are several resources compiled from my writings that you might find beneficial. The first (and perhaps most important) resource helps me remain present and enjoy life’s great moments.

Alleviating Fear and Anxiety… Relax and Just Breathe

I take viewers through the exercise in this video, but if you think about a square, you can picture the exercise (closing your eyes also helps):

  1. Breathe in for four counts
  2. Hold it in for four counts
  3. Exhale slowly for another four counts
  4. And finally, maintain the exhale for four counts before repeating the cycle

I usually do that four times. It’s amazing how it sets my mind right. It allows me to become present and to achieve what I know I’m capable of accomplishing.

Watch the Full Video on YouTube

Prioritize Self-Care with These 3 Tips

In thinking about how you interact with clients or customers, remember the most important customer you will ever have is you. Just like we strive to provide exceptional service to our clients, it’s key to extend the same level of care and attention to ourselves through self-care.

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7 Steps for Stress Management

Stress can affect our mood, impact our relationships, and be detrimental to our overall health. To combat the negative results of stress, I believe it’s essential to incorporate effective stress management strategies into our daily routines.

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7 Ways to Find Peace and Lower Stress

Research shows that seeking peace and showing kindness reduces stress and increases productivity. Committing to a calm personal approach is important throughout the year.

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5 Steps to Lead a More Balanced Life

Harmony in our lives is key, I believe, to health and happiness. Creating balance is critical to achieving harmony.

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Each Aug. 15, we recognize National Relaxation Day, giving us an opportunity to evaluate how we manage stress and how we relax. Throughout the year, we also celebrate Stress Awareness Month (April), National Mental Health Awareness Month (May), and International Peace & Love Day (July 7). I encourage you to better understand how stress may be impacting your ability to live a life in harmony.

Prioritize Self-Care with These 3 Tips

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When I consider customer experience, I think of Simon & Garfunkel’s “Keep the Customer Satisfied.” It’s a great tune with a solid message for success. Taking it one level higher, remember the most important customer you will ever have is you. Just like we strive to provide exceptional service to our clients, it’s key to extend the same level of care and attention to ourselves through self-care.

As I shared on LinkedIn earlier in the year, here are three key ways I’ve found to prioritize self-care:

1. Mindful Breaks

Schedule short breaks during the day. Take a walk, practice deep breathing, or indulge in a quick mindfulness exercise. These activities boost productivity and rejuvenate the mind.

3 Ways to Prioritize Self-Care | Kevin Guest2. Personal Growth

Continually develop your skills and knowledge through workshops, online courses, books, or mentoring programs. Set aside dedicated time each week for learning and growth.

3. Boundaries Matter

Set clear boundaries between work and personal life. Turn off notifications after work hours and create a dedicated space for relaxation. Balance fosters sustained success.

By taking care of ourselves, we enhance our professional performance while also cultivating overall well-being. Let’s make every day a celebration of excellent self-care!

I originally shared these thoughts in a LinkedIn post published on Jan. 15, 2024. All the Right Reasons: 12 Timeless Principles for Living a Life in Harmony, available on Amazon, uncovers 12 principles for living a life in harmony and drawing on the power of values to help find life’s success secrets. All proceeds feed hungry children, with each book purchase providing 40 meals.

Promise2Live: 5 Reminders That You Are Valued

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As Executive Chairman at USANA Health Sciences, I’ve come to understand the importance of addressing mental health concerns head-on. Today, I want to talk about a cause close to my heart—suicide prevention and Promise2Live.

Recently, I’ve been helping Promise2Live.org raise awareness around suicide prevention and provide resources for those in need. It’s a cause that demands our attention and compassion because it affects countless individuals and communities in ways that are often unseen and unspoken. I’ve seen the critical impact of Promise2Live’s work as they strive to offer a beacon of light in the darkest hours for those who need it most.

Promise2Live is Shaping the Conversation on Suicide Prevention

On Sept. 10, Promise2Live hosted an amazing global event to help everyone from kids to adults who might struggle with suicidal thoughts. Please watch it on YouTube.

As part of September’s Suicide Prevention Month, I shared on my LinkedIn five reminders that I believe can help each one of us remember our worth, our value, and our purpose in life.

1. Self-Love

We must embrace who we are, with all our strengths and flaws. Each one of us is unique, and that uniqueness is actually our superpower. It gives us the ability to contribute to the world in a way no one else can. As we genuinely love ourselves, we’ll see increased self-esteem, healthier relationships, and improved mental and emotional health.

2. Connections

Our relationships with family, friends, and loved ones nourish our soul. They give us strength, comfort, joy, smiles, and laughs. It’s important to stay connected, to reach out, and to let others in. When someone says, “How are you?” they’re showing love, care, and interest. Those conversations from loved ones can provide comfort and support when it’s needed most.

3. Support

Life can be challenging, and sometimes, we all need help. And I’ve found it’s OK to ask for it. It’s OK to receive it. More than ever, there’s strength in vulnerability, and there’s courage in admitting when we need a listening ear or hand to hold. Remember, you are not in this alone. There is always someone to help you and show love to you. Always.

4. Purpose

Each one of us has passions, dreams, and aspirations. In fact, if I spent five minutes with you, I bet I’d find amazing things about your passion and dreams. Pursuing dreams gives our life meaning and direction. It drives us forward and fuels our spirit. Charge forward with your passion.

5. Gratitude

Finally, practicing gratitude is a powerful tool that I use daily. It brings positivity and perspective into our lives. It helps us appreciate the beauty in the world and the goodness in others.

Supporting One Another Year-Round

USANA partners with Promise2Live for a global suicide prevention campaign.Each one of these reminders serves as a lifeline, a reaffirmation of the genuine worth and value that lives in each of us. Again, please remember that you are loved. You are valued. And you have a purpose.

Now, here’s the important part. Suicide prevention is an ongoing commitment to supporting one another. So let’s turn these words into action! I invite each of you to join me in my mission to make a real impact.

Visit Promise2Live.org to make the promise and start a conversation. Together, we can make a difference in the lives of countless individuals who may be struggling with thoughts of despair and loneliness.

Together, we can bring about change, one conversation at a time. I believe in the power of harmony, compassion, and understanding. And I believe in you.

I shared these thoughts in a LinkedIn post published in September 2023 as part of Suicide Prevention Month. If you or someone you know is struggling with thoughts of suicide, call 988 to connect with the 988 Suicide and Crisis Lifeline.

Self-Care Day: 7 Tips to Prioritize Your Own Well-Being

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Taking care of yourself is crucial, especially when times get tough. Specifically, it’s essential in these times to prioritize our physical, mental, and emotional well-being. International Self-Care Day, which takes place July 24, reminds us to engage in self-care practices that enhance our quality of life.

I’ve found seven key habits for aligning one’s core values with harmony and balance.

  1. Self-reflect each morning: Start your day with a few minutes of quiet introspection to set a positive tone for the day.
  2. Meditate: Use guided meditation to reduce stress and promote relaxation.
  3. Spend time in nature: Connect with the outdoors to boost mood and improve mental health.
  4. Detox digitally: Unplug from electronic devices to give your mind a break and enhance focus.
  5. Listen to favorite music: Reduce anxiety and stress by listening to soothing tunes.
  6. Engage in a new creative activity: Stimulate your brain and unleash your creativity by trying something new.
  7. Get enough sleep: Prioritize restful sleep to support physical and mental health.

What’s On My Self-Care Day To-Do List?

Benefits of Self-Care

I’ve found that when we do these self-care practices, we increase energy, improve mental clarity, and enhance overall well-being. For example, music is medicine to me and helps me balance when pressures build. As our band performs, we see people singing, smiling, and dancing to the music, whether we’re in Mexico, Europe, the United States, China, or Korea. Music is a universal power that balances people.

Growing up, there was always music in our home, and it set a good feeling. My love for music has been with me for as long as I can remember. It has transformed my life and continues to help me balance.

In celebration of International Self-Care Day, I encourage you to share your self-care practices and positive experiences by using the hashtag #SelfCareJuly on social media.

I shared these thoughts in a news release that went out on June 29, 2023, in advance of International Self-Care Day. All the Right Reasons: 12 Timeless Principles for Living a Life in Harmony, which is available on Amazon, uncovers 12 principles for living a life in harmony and drawing on the power of values to help find life’s success secrets. All proceeds feed hungry children, with each book purchase providing 40 meals.

5 Steps to Lead a More Balanced Life

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Leading a balanced life, I believe, is critical to overall health and well-being. In honor of National Mental Health Awareness Month, I shared five steps to increase harmony and balance in our lives.

Surveys show that pandemic-induced anxiety and depression levels increased by 25 percent globally in 2021. It’s vital that we support mental health.

Some mental health aspects are highly vulnerable to environmental influences. The pandemic has certainly levied an unprecedented effect on workers. I’ve adopted five practices that consistently bring a more balanced approach to function at higher levels.

???? Listen: Also in May, I visited with Kelly & Company to talk about “Five steps for improved outcomes during National Mental Health Month.”

5 Steps to a Balanced Life

1. Maintain social support

Even in today’s hybrid working environment, staying connected to a network of people, groups, and organizations that are supportive and fun is key to good mental health. This includes friends, neighbors, volunteer opportunities, church, book clubs, support groups, community events, and extended family members.

2. Find an enjoyable hobby

I’ve been fortunate to perform with country star Collin Raye’s band, playing at Nashville’s Grand Ole Opry and sharing the stage with Brooks and Dunn, Keith Urban, Diamond Rio, and many others. Not only is music my passion, but I’ve found it’s a necessary outlet for mental balance, and that people benefit by doing hobbies they love.

3. Eat nutritious foods

Experts agree eating plenty of vegetables and fruit, with lean protein and moderate carbohydrates is ideal for most people. Because health begins at the cellular level, good intake naturally results in a good output.

4. Manage demands of the day effectively

Leading a global company can bring high levels of nonstop stress. In my quest to live a life in harmony, a habit of setting clear priorities in the greater context is one secret to regulate personal energy, cope with stress and avoid a multitude of problems.

5. Exercise regularly—and know when to rest

Exercise, as we know, is important for good health. But relaxation and adequate sleep are as important for stress management and overall mental health. Each person must identify their personal sleep needs but getting seven to eight hours of sleep has greatly improved my ability to handle daily challenges.

I shared these thoughts and more in a news release that went out on May 2, 2022.

Alleviating Fear & Anxiety… Just Breathe

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The importance of self-care, in my mind, can’t be overstated. It’s become a priority in my life over these past 18 months, and it will continue to be a focus going forward.

Recently, on Oct. 10, we observed World Mental Health Day. As individuals across the globe focused on mental health, I shared six key actions I believe can help to bring balance into our lives.

  1. Get a Good Night’s Sleep
  2. Nourish Your Body
  3. Exercise Regularly
  4. Limit Screen Time
  5. Engage with Others (and the World Around You)
  6. Explore Nature

I invite you to read more about these steps in this blog post.

Just Breathe…

One action not listed, but that’s helped me tremendously, is something I’ve talked about previously (and in the video above): Purposeful Breathing.

As part of the #AskKevinGuest social media series, members of my online community have asked questions and I’ve answered a few on Facebook, Instagram, and Twitter (please feel free to tag me in your questions).

One question centered on my seemingly relaxed nature on stage and asked how I work to alleviate any fear or anxiety that might naturally occur when presenting or performing in front of large groups.

First, I’m glad to hear my anxieties and self-doubts aren’t readily apparent. It’s something I continue to work on. That said, I’ve definitely experienced my share of panic on stage.

In fact, one story I share in my book All the Right Reasons, discusses an especially uneasy moment backstage ahead of a performance at the Grand Ole Opry.

Here I was about to perform on one of music’s most-hallowed stages and a flood of negative self-talk entered my mind. My heart raced, I questioned my abilities, and I couldn’t enjoy the experience.

Fortunately, at that moment, I leaned on a breathing exercise I’d learned. It’s something I now do regularly — before important presentations or performances and any time I catch myself feeling anxious or stressed.

A Breathing Exercise

I take viewers through the exercise in this video, but if you think about a square, you can picture the exercise (closing your eyes also helps):

  1. Breathe in for four counts
  2. Hold it in for four counts
  3. Exhale slowly for another four counts
  4. And finally, maintain the exhale for four counts before repeating the cycle

I usually do that four times. It’s amazing how it sets my mind right. It allows me to become present and to achieve what I know I’m capable of accomplishing.

If you’ve tried this or similar breathing exercises, I’d love to hear about how they’ve worked for you. Please feel free to leave a comment and let me know.

And don’t forget… Just Breathe.

A version of this article originally went to e-newsletter subscribers on Sept. 21, 2021. I invite you to subscribe.

World Mental Health Day: 6 Actions to Maintain Balance During Pandemic

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Recently, on Oct. 10, we observed World Mental Health Day. As you know, self-care became top-of-mind for me over the last several months. As the world focused on mental health, I shared six key actions I believe can help bring balance during the ongoing pandemic.

Some thought the pandemic wouldn’t last this long. Others are predicting it will last until 2025. Regardless, we need even more self-care to make it through, to ascend higher, and to help others.

Six Actions to Benefit Mental Health

  1. Get a Good Night’s Sleep
  2. Nourish Your Body
  3. Exercise Regularly
  4. Limit Screen Time
  5. Engage with Others (and the World Around You)
  6. Explore Nature

Getting 7-9 hours of sleep each day, listening to your body on timing to eat nutritious food, and dedicating yourself to regular exercise are the first areas of focus for self-care. These actions, I believe, will bring a noticeable sense of balance and harmony.

The next three action items place the focus squarely on ourselves. Studies show we spend an average of 4.2 hours per day in apps. The screen time works counter to finding personal balance and calmness.

Nearly everyone is suffering from fatigue with endless virtual meetings that fill our days and devices that pull us into our screens for hours on end. It’s important to unplug, minimize screen time, be more mindful of how long we’re on devices, and look up to engage with other people, nature, and things around us.

If a person feels anxiety over device separation, it’s important to talk to someone. Whether it’s a professional therapist or trusted friends, they can help us see a new perspective and rekindle healthy hobbies, such as a walk outdoors.

I learned firsthand growing up in Montana that spending time in nature is therapeutic. It’s obvious we are natural beings and while in such surroundings, we can almost feel ourselves uniting with nature. Look at this step as an escape, even for an hour, to fields and mountains, which can enrich our soul and quickly bring back balance and harmony.

Simple acts like these get us away from the crowds and allow us to spend solitude time to think and take personal inventory. That level of solitude time will likely become your favorite time of the week.

Learn More

Designed to help others find balance, my book, All the Right Reasons, reveals 12 principles for living a life in harmony. All proceeds benefit The USANA Foundation.

World Mental Health Day, first recognized in 1992, is an international day for global mental health education, awareness, and advocacy against social stigma. It’s led by the World Federation for Mental Health, a global mental health organization with members in more than 150 countries.

I shared these thoughts and more in a news release that went out on Oct. 10, 2021.

Training magazine: Take Time for Self-Care During the Pandemic

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Self-Care: 8 key tips to help you invest in yourself.

Self-Care: 8 key tips to help you invest in yourself.

Kevin Guest, USANA Chairman and CEO and author of All the Right Reasons, published an article about self-care in Training magazine on Aug. 4, 2020.

Take Time for Self-Care During the Pandemic explains why it’s so important to practice self-care.

“Today’s pressure for profits and power is as unrelenting as the problems they produce,” Guest writes. “So much so that it may be more important than ever to reset, rebalance, and reconnect with values that got you to the level of success you enjoy today.

Good self-care practices are an effective way of keeping yourself firing on all cylinders. That’s important for all of the teams I lead. I need them to fire on all cylinders, and they want to do the same because that brings more satisfaction to them as they accomplish their goals.

If you’re feeling down and out, give extra attention to your self-care. You deserve the time, attention, and rewards that will bring.

Read the full article on Training magazine’s website.

Self-Care 101: 8 Key Tips to Help You Invest in Yourself

  1. Take an inventory of yourself
  2. Soothe your mind, body, and life
  3. Forgive others
  4. Spend quality time alone
  5. Immerse yourself in nature
  6. Slow down your mind
  7. Read more books
  8. Breathe

Earlier this year, Guest wrote about the notion of self-care on his blog. In 2018, Guest wrote All the Right Reasons, a book that includes 12 principles to living a life in harmony. Proceeds from the book benefit the USANA Foundation and its mission to feed hungry children. Each book purchase helps to provide 40 meals. Help us as we strive toward our goal of 2 million meals.