The Wellness Literacy Framework
Everything we build rests on a foundation of evidence-governed content, transparent sourcing, and structured wellness practices.
On this page:
OUR APPROACH
Wellness Literacy Co. teaches evidence-based wellness evaluation—not wellness advice. We help you develop the skills to assess wellness claims for yourself rather than telling you what to do.
This requires us to be transparent about our own methodology. Below, we document our framework choices, what we include and exclude, and the research basis for each decision.
We cite our sources. We show our work. We teach users to do the same.
WELLNESS LITERACY FRAMEWORK
Our Definition
Wellness Literacy is the capacity to access, understand, appraise, and apply evidence-based wellness information to make informed, non-clinical health decisions.
This adapts the integrated health literacy model developed by Sørensen et al. (2012), which analyzed 17 definitions and 12 conceptual models to identify four core competencies. The World Health Organization adopted this same four-component framework in 2021.
Sørensen et al. (2012). BMC Public Health
The Four Competencies
| Competency | Definition | Wellness Application |
|---|---|---|
| Access | Finding relevant information | Knowing where credible wellness research lives |
| Understand | Comprehending what you find | Interpreting study findings, mechanisms, limitations |
| Appraise | Evaluating quality and relevance | Distinguishing strong from weak evidence |
| Apply | Using information in decisions | Building routines based on what you've evaluated |
EVIDENCE EVALUATION FRAMEWORK
Our content is built on peer-reviewed research, systematic reviews, and meta-analyses from academic journals. We cite seminal works, reference subject matter experts, and align with guidance from professional organizations, certifying bodies, and regulatory authorities.
The principles for evaluating health and wellness claims taught in our content build on the Informed Health Choices (IHC) Key Concepts framework—a peer-reviewed, evidence-based curriculum developed by an international research network and validated through randomized controlled trials. The IHC framework identifies 49 concepts that help people assess the trustworthiness of health claims.
We apply these principles specifically to wellness claims across all eight dimensions, extending beyond the clinical treatment focus of the original IHC framework to include everyday lifestyle decisions about fitness, nutrition, sleep, and wellbeing.
EVIDENCE CLASSIFICATION SYSTEM
Evidence quality is classified using the Hierarchies of Evidence Applied to Lifestyle Medicine (HEALM) framework—a peer-reviewed system developed specifically for lifestyle interventions where traditional RCT designs may not always be feasible or ethical.
Katz et al. (2019). BMC Medical Research Methodology
Grade A: Strong Evidence
Consistent findings from high-quality studies including meta-analyses, systematic reviews, and well-designed RCTs with adequate sample sizes.
Language: "Research consistently shows..." • "Evidence strongly supports..."
Grade B: Moderate Evidence
Generally consistent findings from good-quality studies, with some limitations in methodology, sample size, or generalizability.
Language: "Evidence suggests..." • "Studies indicate..."
Grade C: Preliminary Evidence
Emerging research from observational studies, mechanistic research, or limited trials. More studies needed to confirm findings.
Language: "Early research suggests..." • "Preliminary findings indicate..."
Grade D: Limited Evidence
Insufficient research to draw conclusions, or active scientific debate with conflicting findings.
Language: "Debate exists..." • "Evidence is mixed..." • "More research needed..."
We acknowledge uncertainty rather than pretend consensus exists where it doesn't.
WHY 8 DIMENSIONS?
The Problem: No Consensus Exists
Despite decades of research, there is no universally accepted wellness framework. A 2023 systematic review analyzed 44 peer-reviewed wellness models and identified 379 unique domains clustered into 70 groups under 14 themes. The researchers concluded: "no mutual understanding has been reached on the structure of wellness."
Frameworks Considered
| Framework | Developer | Year | Dimensions | Validated? |
|---|---|---|---|---|
| High-Level Wellness | Dunn | 1959 | 3 | Yes (2024) |
| NWI Six Dimensions | Hettler | 1976 | 6 | Yes |
| Perceived Wellness | Adams et al. | 1997 | 6 | Strong |
| 8 Dimensions of Wellness | Swarbrick | 1997-2024 | 8 | Yes (2024) |
| Wellness Consensus Model | Kauppi et al. | 2023 | 10 | Not yet |
AlNujaidi et al. (2025). International Journal of Women's Health
Why We Selected Swarbrick
1. Recent Psychometric Validation
2024 factor analysis confirmed structure, reliability, and construct validity
2. Institutional Adoption
SAMHSA and state behavioral health authorities use this framework
3. Includes Financial Dimension
Many frameworks omit financial wellness despite its health impact
4. Practical for Routine-Building
Designed for practical application, not just academic measurement
5. Most Common Themes Align
Kauppi review found Physical (17%), Psychological (14%), Social (13%), Emotional (12%), Spiritual (9%), Environmental (8%) as most frequent—all covered by Swarbrick plus Occupational and Financial
Acknowledged limitations: Western-centric (11 of 13 frameworks from USA), limited cultural adaptation, no gender-specific factors, origin in psychiatric rehabilitation context.
8 DIMENSIONS OF WELLNESS
Content is organized around the eight-dimension wellness framework developed by Margaret Swarbrick and colleagues, adopted by SAMHSA, and validated for factor structure, reliability, and construct validity.
Physical
Body health, movement, nutrition, sleep
Emotional
Feelings, coping, self-awareness
Social
Relationships, community, belonging
Intellectual
Learning, creativity, curiosity
Spiritual
Purpose, meaning, values
Occupational
Work satisfaction, career, contribution
Financial
Money management, security, literacy
Environmental
Surroundings, sustainability, nature
Swarbrick et al. (2024). Psychiatric Services
Other Dimensions: Essentials Structure
Dimensions other than Physical Wellness are covered as "Essentials" without sub-domain breakdown. Physical Wellness has established sub-domain frameworks (ACSM exercise components) that other dimensions lack. Sub-domains may be added as peer-reviewed frameworks emerge.
THE FRAMEWORK: 8 DIMENSIONS, 13 FOCUS AREAS
While the SAMHSA framework provides 8 wellness dimensions, we have identified 13 focus areas for practical application. Physical Wellness is expanded into 6 evidence-based focus areas aligned with ACSM guidelines, while the other 7 dimensions each map directly to a single focus area.
| Dimension | Focus Areas | Why This Structure |
|---|---|---|
| Physical | Strength Training, Cardio & Endurance, Mobility & Flexibility, Neuromotor, Nutrition, Sleep | Expanded to 6 areas based on ACSM exercise components plus Nutrition and Sleep |
| Emotional | Emotional Wellness | 1:1 mapping |
| Social | Social Wellness | 1:1 mapping |
| Intellectual | Intellectual Wellness | 1:1 mapping |
| Spiritual | Spiritual Wellness | 1:1 mapping |
| Occupational | Occupational Wellness | 1:1 mapping |
| Financial | Financial Wellness | 1:1 mapping |
| Environmental | Environmental Wellness | 1:1 mapping |
Why Physical Wellness Gets 6 Focus Areas
Physical Wellness is the only dimension with a validated, peer-reviewed sub-domain framework (ACSM Position Stand). The other 7 dimensions lack equivalent expert consensus on sub-divisions. Rather than create arbitrary sub-domains, we maintain 1:1 mapping until peer-reviewed frameworks emerge.
PHYSICAL WELLNESS: 6 FOCUS AREAS
Physical wellness content is organized into six focus areas aligned with ACSM's components of fitness, extended to include nutrition and sleep as essential wellness behaviors identified by Swarbrick.
Garber et al. (2011). ACSM Position Stand. Medicine & Science in Sports & Exercise
Strength
Resistance training, muscle development, functional strength
Cardio
Aerobic fitness, heart health, endurance
Flexibility
Range of motion, stretching, joint health
Neuromotor
Balance, coordination, agility
Nutrition
Evidence-based eating, energy balance, nutrients
Sleep
Sleep hygiene, recovery, circadian health
| Focus Area | ACSM Component | Our Approach |
|---|---|---|
| Strength Training | Resistance Training | Building and maintaining muscular fitness |
| Cardio & Endurance | Cardiorespiratory | Heart and lung health through aerobic activity |
| Mobility & Flexibility | Flexibility | Range of motion and movement quality |
| Neuromotor | Neuromotor | Balance, agility, coordination, gait |
| Nutrition | (Added) | Evidence-based eating patterns and food decisions |
| Sleep | (Added) | Sleep quantity, quality, and recovery |
POPULATION-SPECIFIC CONSIDERATIONS
While our content provides evidence-based general guidance, we recognize that optimal wellness practices vary by individual circumstances. Factors that may modify recommendations include:
- •Age (children, adolescents, adults, older adults)
- •Pregnancy and postpartum status
- •Existing health conditions or disabilities
- •Cultural and religious considerations
- •Socioeconomic factors affecting access
- •Individual neurodivergence and cognitive profiles
Our content flags when recommendations may need adjustment for specific populations and always encourages consultation with appropriate professionals for individualized guidance.
HOW IT ALL WORKS TOGETHER
Our platform operates on three principles designed to make evidence-based wellness accessible without overwhelming you.
Surface + Depth on Demand
Every piece of content has two layers: a clear, actionable summary for immediate use, and deeper explanations for when you want to understand the "why" behind recommendations. You control how deep you go.
Evidence Without Overwhelm
We have done the literature review so you do not have to. Every recommendation is backed by evidence, but we present it in plain language with sources available for those who want to verify or explore further.
Cognitively Accessible
Our interface and content are designed with cognitive variability in mind. Pre-curated options reduce decision fatigue. Flexible systems accommodate different working styles. Clear structure supports those who need it.
FROM RESEARCH TO DESIGN
Every design choice in our platform connects to behavioral science research. Here is how we translate evidence into practical features.
1. Reducing Decision Fatigue
Problem
More choices often leads to worse decisions or decision paralysis, particularly when options are complex.
Research
Choice overload effects are moderated by task complexity (Chernev et al., 2015 meta-analysis). Cognitive load impairs decision-making (Sweller, 2019).
Our Response
Pre-curated options: Instead of "build your own workout from 1000 exercises," we offer evidence-based collections you can trust.
App Feature
Routine Builder offers curated starting points. Collections are pre-assembled by evidence. You customize from a solid foundation.
2. Externalized Structure
Problem
Intentions do not automatically translate to behavior. People often know what they want to do but struggle to actually do it.
Research
Implementation intentions show medium effect on goal achievement (g = 0.336, Gollwitzer & Sheeran, 2006). Planning interventions improve behavior (Lin et al., 2022).
Our Response
Calendar export transforms wellness intentions into scheduled commitments. The plan exists outside your head, reducing cognitive load.
App Feature
One-click calendar export. Your routine becomes time blocks. Execute when prompted rather than trying to remember.
3. Flexible Systems
Problem
Rigid systems (streaks, perfect attendance, all-or-nothing goals) often backfire. Missing one day triggers abandonment.
Research
Lynch's work on "overcontrol" (2018, 2020) shows excessive rigidity undermines psychological flexibility. (Note: RO-DBT research is primarily from clinical populations.)
Our Response
No streaks. No guilt messaging. No shame for missed days. Wellness is sustainable when systems flex with life's realities.
App Feature
Progress tracking without punishment. Modify routines anytime. Life happens—your wellness system should accommodate that.
4. Scalable Intensity
Problem
Ambitious programs fail when motivation dips, energy fluctuates, or life gets busy. All-or-nothing approaches have high abandonment rates.
Research
COM-B model (Michie et al., 2011) shows behavior depends on capability, opportunity, and motivation—all vary day to day. Tiny Habits research shows starting small builds sustainable behaviors.
Our Response
5-minute, 15-minute, and 30-minute versions of core activities. Scale to your current capacity, not your ideal self.
App Feature
Intensity options at every level. Having a rough day? There's a 5-minute version. Feeling energized? Go deeper. Meet yourself where you are.
DESIGNED FOR COGNITIVE VARIABILITY
Traditional wellness apps often assume uniform cognitive profiles. We designed for variability—recognizing that executive function challenges, perfectionism, and different information processing styles all affect how people engage with wellness systems.
For Those with Executive Function Challenges
Difficulties with planning, initiation, and follow-through are common—whether from ADHD, depression, stress, or simply being overwhelmed. A 2025 meta-analysis in The Lancet Psychiatry (n = 6,206) found structured interventions for adults improved executive function (SMD = -0.43) and core symptoms (SMD = -0.45). Our design externalizes structure that executive function would otherwise need to provide.
For Those with Overcontrol Tendencies
Perfectionism, rigid rule-following, and difficulty adapting plans can paradoxically undermine wellness goals. Research on "overcontrol" (Lynch, 2018; Lynch et al., 2020) shows that excessive self-control often leads to burnout and avoidance. Our flexible systems are designed to accommodate—not punish—imperfection. (Note: This research is primarily from clinical populations studying maladaptive overcontrol.)
Universal Design for Learning
We apply Universal Design for Learning (UDL) principles throughout our platform. Meta-analyses demonstrate moderate effects (g = 0.43) for UDL interventions in improving learning outcomes across diverse populations (Almeqdad et al., 2023; Rao et al., 2023). What helps some users helps all users—clear structure, multiple engagement options, and flexible pathways benefit everyone. (Note: UDL research is primarily from educational contexts.)
Our Cognitive Design Principles
| Principle | Challenge Addressed | Design Application |
|---|---|---|
| Pre-curated Options | Decision paralysis, choice overload | Start with evidence-based defaults, customize as desired |
| Externalized Planning | Working memory limitations, initiation difficulties | Calendar export, visual schedules, prompts |
| Flexible Systems | Perfectionism, rigid thinking, all-or-nothing patterns | No streaks, no guilt, easy modification |
| Scalable Intensity | Variable energy, motivation fluctuations | 5/15/30 minute options for everything |
THE BIG PICTURE + YOUR WORKFLOW
Wellness Literacy Co. serves as an orchestration layer—we help you see all 8 dimensions, build evidence-based routines, and coordinate your wellness activities across whatever tools you already use and trust.
Your 6-Step Workflow
Assess Your Starting Point
Quick self-assessment across all 8 dimensions reveals where to focus.
Choose Your Focus
Based on assessment and your priorities, select dimensions to develop.
Build Your Routine
Use our Routine Builder to create an evidence-based weekly plan.
Drop It on Your Calendar
One-click export to Google Calendar, Outlook, or Apple Calendar.
Execute Your Way
Use your preferred tools for each activity. We are tool-agnostic—use Fitbod, Calm, Cronometer, YNAB, or whatever works.
Learn + Iterate
Build literacy skills through engagement. Understand why recommendations work. Adjust based on what you learn.
COMPLEMENT, NOT REPLACEMENT
We do not compete with specialized tools—we complement them by providing what they cannot: cross-dimensional awareness and evidence evaluation skills.
The Literacy Layer
Your Peloton tells you to spin. Your Calm app tells you to meditate. Your Cronometer tells you to track macros. But should you trust what they are telling you? How do you evaluate competing claims? That is the literacy layer we provide.
The Orchestration Layer
We help you see all 8 dimensions together, notice imbalances, and build routines that address your whole life—not just the dimension that a specialized app happens to focus on.
| ✓ What We Are | ✗ What We Are Not |
|---|---|
| A wellness literacy education platform | A fitness tracking app |
| An evidence-based routine builder | A workout programming service |
| A cross-dimensional wellness orchestrator | A replacement for specialized tools |
| A critical thinking skills builder | A medical or therapeutic intervention |
| A complement to tools you already use | Another voice telling you what to do |
| Designed for cognitive variability | A biohacking or optimization platform |
WHAT WE COVER (AND DO NOT)
Swarbrick's Physical Wellness includes six components. We cover the behavioral components where wellness literacy applies—and explicitly exclude clinical domains.
| Component | In Swarbrick? | Our Coverage | Rationale |
|---|---|---|---|
| Physical activity | ✓ | 4 focus areas | Core behavioral content |
| Nutrition | ✓ | Full focus area | Core behavioral content |
| Sleep | ✓ | Full focus area | Core behavioral content |
| Health care access | ✓ | Referral only | Requires clinical expertise |
| Substance use | ✓ | Referral only | Clinical domain; liability |
| Stress release | ✓ | Integrated | In Flexibility & Emotional |
We are an education platform, not a clinical intervention. Where professional guidance is needed, we provide referral resources.
CONTENT HIERARCHY
Our content is organized from smallest units to complete programs.
Smallest unit
Exercises
Individual movements
Grouped
Collections
Related exercises
Core unit
Blocks
Complete workouts
Largest unit
Programs
Multi-week plans
Block: The Core Building Unit
Blocks are the fundamental unit users interact with. Each block includes:
Evidence grade
(HEALM A-D)
Dimension tag
(which wellness area)
Difficulty level
(beginner/intermediate/advanced)
Time estimate
(how long it takes)
SOURCES & AUTHORITIES
We reference established authorities across professional organizations, government bodies, academic research, and certifying bodies.
Professional Organizations
- • American College of Sports Medicine (ACSM)
- • National Strength and Conditioning Association (NSCA)
- • American Academy of Sleep Medicine (AASM)
- • Academy of Nutrition and Dietetics
- • American Heart Association (AHA)
Government & Regulatory
- • Centers for Disease Control and Prevention (CDC)
- • National Institutes of Health (NIH)
- • SAMHSA (8 Dimensions framework)
- • U.S. Department of Health and Human Services (DHHS)
- • World Health Organization (WHO)
- • Dietary Guidelines for Americans
Academic & Research
- • Cochrane Library (systematic reviews)
- • PubMed / peer-reviewed journals
- • Seminal researchers (cited by name)
- • Academic textbooks and meta-analyses
Certifying Bodies
- • ACSM certifications
- • NSCA certifications
- • National Academy of Sports Medicine (NASM)
- • Continuing education standards
Framework Citations
Framework Selection: Kauppi, K., et al. (2023). Assessing the structures and domains of wellness models: A systematic review. International Journal of Wellbeing, 13(2). doi.org/10.5502/ijw.v13i2.2619
Framework Comparison: AlNujaidi, H. Y., et al. (2025). The Evolution of Wellness Models. International Journal of Womens Health, 17, 597-613. doi.org/10.2147/IJWH.S498027
Evidence Classification: Katz, D. L., et al. (2019). Hierarchies of evidence applied to lifestyle Medicine (HEALM). BMC Medical Research Methodology, 19(178). doi.org/10.1186/s12874-019-0811-z
Wellness Dimensions: Swarbrick, M., et al. (2024). Eight Dimensions of Wellness: Factor Structure, Reliability, and Construct Validity. Psychiatric Services. doi.org/10.1176/appi.ps.20230622
Wellness Literacy Model: Sørensen, K., et al. (2012). Health literacy and public health: A systematic review and integration of definitions and models. BMC Public Health, 12(80). doi.org/10.1186/1471-2458-12-80
Evidence Evaluation: Chalmers, I., et al. (2018). Key Concepts for Informed Health Choices. BMJ Evidence-Based Medicine, 23(1), 29-33. doi.org/10.1136/ebmed-2017-110829
Physical Wellness Focus Areas: Garber, C. E., et al. (2011). Quantity and Quality of Exercise. Medicine and Science in Sports and Exercise, 43(7), 1334-1359. ACSM Position Stand
Financial Wellness Impact: Sweet, E., et al. (2013). The high price of debt: Household financial debt and its impact on mental and physical health. Social Science and Medicine, 91, 94-100. doi.org/10.1016/j.socscimed.2013.05.009
WHAT WE ARE & WHAT WE ARE NOT
✓ What We Are
- • Evidence-based wellness education
- • A literacy-first platform
- • A translation layer between research and practice
- • Institutional-grade and consumer-friendly
- • Transparent about evidence quality
- • Non-prescriptive guidance
- • A complement to professional care
✗ What We Are Not
- • Medical advice or diagnosis
- • Therapy or mental health treatment
- • A replacement for healthcare providers
- • Coaching with outcome guarantees
- • A biohacking or optimization tool
- • Personalized medical recommendations
- • A substitute for professional judgment
What We Do Differently
While the foundational principles of evidence evaluation have been established by researchers like the Informed Health Choices network, Wellness Literacy Co. applies these principles specifically to:
We do not reinvent evidence evaluation—we make it accessible and applicable to the wellness decisions people face every day.
CONTENT GOVERNANCE
Our Commitment
Every claim in our content is supported by peer-reviewed research where available, classified using the HEALM evidence framework, presented with appropriate confidence levels, and traceable to primary sources. We acknowledge prior work transparently and distinguish between established evidence and our wellness-specific applications.
Forbidden Claims
We maintain a list of claims we will never make—including outcome guarantees, medical diagnoses, or anything that oversteps our non-clinical boundaries.
Referral Triggers
When content touches topics that warrant professional guidance, we include clear referral language directing users to appropriate healthcare providers.
Content Review
All content is reviewed for evidence quality, appropriate language, and alignment with our non-prescriptive framework before publication.
OUR STORY
Wellness Literacy Co. was founded by Brian, who brings 25+ years of fitness experience, an Ed.D. in Education Administration, and lived experience with ADHD and perfectionism (what researchers call "overcontrol"). This combination shaped our approach: rigorous evidence standards paired with practical design for how minds actually work.
The research on executive function challenges and overcontrol tendencies is not just academic to us—it informed every design decision. When you see pre-curated options, flexible systems, and "no streaks," those choices came from understanding what actually helps people build sustainable wellness practices.
QUESTIONS ABOUT OUR APPROACH?
We are happy to discuss our evidence methodology and framework in detail.
Get in TouchLast updated: January 17, 2026