Reaching your Self-Care Goals with Norton Healthcare

When it comes to New Year’s intentions, it’s important to be realistic. Setting smaller daily goals can be more impactful than larger goals that may feel out of reach. This is important for all resolutions, even when it comes to mental health.

Self-care goals for your mental health do not have to be time-consuming or hard on your wallet.

Some simple approaches:

  1. Limit screen time. If stepping away from the internet or social media is difficult, try turning off your notifications so you are less likely to turn to your phone when you receive an update. Be conscious of how much you use your phone or computer prior to bedtime, as it can affect your quality of sleep. Try setting an alarm for a tech cut-off time, as bright lights from your device can disrupt the hormones that help regulate sleep.
  1. Regulate your self-talk. It is surprising how much we talk to ourselves throughout the day and how harsh our words can be, particularly with guilt. Take time to monitor how you are speaking to yourself. If you find yourself making mistakes, be kind to yourself. Mistakes allow room for growth and do not mean having to start again at rock bottom.
  1. Instead of dieting, focus on good sleep. It’s surprising how many resolutions focus on creating a healthier lifestyle by losing weight, but few focus on the important connection between diet and sleep. While a glass of wine can help someone fall asleep more quickly at first, it can disturb the later, more restorative stages of sleep as your body processes the alcohol. Good sleep also can help us with immunity. Without restorative sleep, people tend to overeat or choose unhealthy foods.
  1. Schedule a wellness exam. If you find yourself exploring new health goals or having family health history or mental health concerns, consult a health provider. Schedule a wellness exam with a primary care provider to discuss your interests or anxieties. Along with discussing your current stresses and diet, you’ll be able to receive necessary screenings and vaccines, take a closer look at bloodwork and work to prevent any long-term health concerns.


Monalisa M. Tailor, M.D., internal medicine physician with Norton Community Medical Associates – Barrett, stresses the importance of talking to your primary care provider about mental health.

“Our mental health and physical health are connected. If we are having trouble focusing, concentrating, sleeping or eating, that will have an impact on our physical health,” she said. “A primary care provider can help you talk through what you are experiencing, connect you with community resources to find a therapist and, if needed, help you find a medication that could be beneficial for you.”

In a wellness exam with your primary care provider, you may hear echoes of Dr. Tailor’s best advice for mental health:

“I recommend to my patients to eat healthy fruits and vegetables, drink enough water, and limit caffeine and alcohol intake. This will help energize you. Getting some physical activity that you enjoy in your day can help with stress. I also encourage patients to find mindful activities, like meditation and yoga, to be more present in the moment, which helps with stress,” Dr. Tailor said.

To find a primary care location near you or to schedule a wellness exam, visit

WellCare Wellness Wednesday Episode 1: Good Eating with Good Measures

Featuring Expert:

Caroline Carney MS RDN 
Good Measures

WellCare of Kentucky and Good Measures have been working together for nearly two years – providing caring support for WellCare Health Plan members who want to eat better to feel better– all at no cost. Good Measures dietitian, Caroline Carney, talks about budget friendly, healthy and fun food options and tips for you and your family.

WellCare Wellness Wednesday Episode 2: Mental Health Matters 

Featuring Experts:

Lauren Muir, MA, LPCC, CCTSF
Behavioral Health Professional 
Co – Owner of Martin and Muir Counseling 

Renee Murphy
JCPS Chief of Communications and Community Relations 

2020 has been a year of change and challenge, especially for the Louisville CommunityBehavioral Health Professional and JCPS Chief of Communications  share ways to combat the mental and physical side effects of this difficult time. 

WellCare Wellness Wednesday Episode 3: Fitness Fun with Coach Davenport  

Featuring Expert:

Coach Scott Davenport
Head Basketball Coach  
Bellarmine University 
Coach Scott Davenport, Head Basketball Coach at Bellarmine University, takes us through a workout you can do at home or in the gym. Check out these exerciseswhich  can be modified for any fitness level and any age! 

WellCare Wellness Wednesday Episode 4: Virtual Learning Tips & Tricks  

Featuring Experts:

Molly Jett
2020 KDF Royal Court Princess  
Associate Producer at WHAS-11 News

Venita Burnett, Ed.S
Math Resource Teacher / School Digital Innovation Leader  
Greenwood Elementary School  

Virtual learning can be challenging for everyone involved. Join us as we share some tips and best practices on how to make it easier and more beneficial for the whole family at home. 

WellCare Wellness Wednesday Episode 5: Cooking in Darnell “SuperChef” Ferguson’s Kitchen

Featuring Expert:

Darnel “SuperChef” Ferguson  
Restaurant Owner / Head Chef
Become a “SuperChef” as you cook along with Darnel Ferguson while he shows you how to make French Toast Cupcakes in this at-home cooking demo!

It’s a safe and fun way to keep the kiddos occupied, with a tasty treat that can be enjoyed in moderation.

WellCare Wellness Wednesday Episode 6: Baptist Health Takeover  

Featuring Expert:

William Dillon, MD
Baptist Health
Interventional Cardiologist 

Join Dr William Dillon for a hands only CPR Demonstration. Feel more confident and equiped to help in uncertain situations.

Hole-In-One at Home!

Have a little friendly competition at home, with these Hole-In-One golf activities!

You may not be competing for a $1 million cash prize from Stock Yards Bank, but you can make your own award, or let it just be bragging rights.

Virtual Race

Get out and get active while social distancing! Register to run our race virtually on your own time, your own pace, and even over the course of a few days.

Make it a family experience with a Driveway “Finish Line” or a family cheer squad to run alongside!

When you register an adult runner with us, you’ll also receive a 2020 Finisher medal, 2020 adult run tee, a downloadable runner bib, Finisher’s Certificate and more!

Curious about how it works? Find our Virtual Race FAQs HERE.

Virtual Tour de Lou

Get out and get active while social distancing! Ride in the Tour de Lou virtually on your own time, your own pace, and even complete it in pieces over the course of a few days.

Make it a family adventure – explore parts of your neighborhood you haven’t seen before or challenge each other to a distance competition (who can bike the farthest?). Just be sure to observe safety rules for the road and always wear a bike helmet!

Curious about how it works? Find out about the Virtual Tour de Lou HERE.