Wellness looks a little different for everyone. It can mean moving more, scrolling less, carving out a quiet moment or making time for the people who make life better. At Coates Kokes, we know wellness can happen on both an individual and systemic level—from the everyday choices that help us feel our best to the larger changes that help whole communities thrive. It’s a connection we see in much of the work we do alongside our clients. So, in honor of National Wellness Month, we asked some the CK crew to share simple habits, routines and rituals that support their own well-being. Our team finds it in all kinds of places—quiet mornings, good books, movement, meaningful connections and even a little four-legged companionship.
Steve
Stretching may be the closest thing I’ve found to a fountain of youth. I picked up the habit as a high school hurdler and, while I no longer stretch daily, I still make time for it a few times a week. Even 20 minutes helps keep the creaks and crunches of aging at bay.
Sproles
With loneliness becoming a major public health crisis, I’ve been more intentional in practicing social connectedness and trying to meet up with old friends or putting myself out there to meet new ones. Relationships are like plants: with nourishment and patience, bonds grow deep roots and flourish over time.
Christy
I believe regular, intense exercise is very important to one’s health. Exercising first thing in the morning helps me maintain consistency and builds energy for the day. Since my job is sedentary, I try to incorporate a walk during my lunch as well.
Erin
One of my wellness goals this year has been spending less time on screens and making more time for reading. I’ve always struggled to finish books—I’d read 50 pages, get distracted, and then forget about them. Something always seems to be competing for my attention, so finding a few good page-turners has made a big difference. What I enjoy most isn’t how many books I’ve read, but the slower pace that reading creates. Taking time to sit down with a physical book helps to quiet my busy mind and recharge. It’s become a simple but meaningful way to support my well-being.
Kelsey
The single best thing I’ve done for my wellness in the last year has been adopting my sweet little chihuahua mix, Scampi. He has me taking more walks, engaging with our neighborhood community and waking up happier every day with him cuddled up next to me.
Meghan
To keep myself from getting caught in the endless scroll, I limit my time on Instagram with the app, Be Present. It is a paid app, but I feel it is worth it for the time I earned back.
Anri
For my own wellness, I play this game called Word Hike on my phone. It features a combination of crosswords and idiom puzzles. It helps me work on spelling and vocabulary, but it mostly allows me to relax and wind down at the end of the day.
Lance
For me, wellness is centered on slowing down. I spend the first 15 minutes of every morning in silence with a cup of coffee, giving myself time to think before the day begins. On my commute, I usually listen to Up First or an episode of The Daily, and every Friday morning, I meet college friends at Bernstein’s Bagels for a poppy seed bagel and a coffee before work. Weekends are for exploring St. Johns and North Portland neighborhoods or heading out to Sauvie Island trails and local U-pick farms. Simple routines help me recharge so I can be present in my personal and professional life.
