Want to improve your well-being but not sure where to start? You're not alone. With so many different tips and advice out there, it can feel overwhelming. This guide will show you 5 simple, proven ways to feel better.
What is well-being and why is it important?
Well-being means feeling good about your life - both physically and mentally. The World Health Organization (WHO) says it's about having good physical, mental and social health, not just avoiding illness.
Looking after your well-being has real benefits. Research shows that people with good well-being:
Have a stronger immune system.
Recover from illness faster.
Experience less pain.
Are more creative.
Solve problems better.
Live up to 7 years longer
The good news is you have more control over your well-being than you might think. While things like your genes and background (such as stable employment, community, where we live, our environment, financial savings, and upbringing) play a part (about 60%), the other 40% comes down to your daily choices and habits.
What are the 5 ways to well-being?
The 'Five Ways to Well-being' offers simple, flexible steps that can help you feel better. Developed by the New Economics Foundation, these steps are backed by research and can be adapted to fit into your everyday life.
These 5 steps are:
Connect
Be active
Take notice
Keep learning
Give
These steps work differently for everyone - what helps you might be different from what helps someone else. The important thing is finding what works for you.
1. Connect
Talk and listen, be there and feel connected
Having social connections is a basic human need that helps us feel seen, valued and understood. Research proves that meaningful relationships improve our mental health and help build resilience. Whether you prefer large groups or one-on-one time, what matters is how you feel about your connections.
Some ways you can connect:
Call a friend.
Make plans with someone you haven’t seen for a while.
Try switching off the TV to talk or play a game with the people around you.
If comfortable, try speaking to someone new.
Ask someone about their day and really listen.
Offer a ride or share the journey home from work with a co-worker.
2. Be active
Do what you can, enjoy what you do, move your mood
Getting active is being mindful of how much you move in your day-to-day life. Being active can lift your mood, improve self-esteem, help you sleep better and reduce stress and anxiety. There’s no one-size-fits-all approach to being active. Your motivation, personal needs, and preferences all play a part. Physical activity should fit into your schedule, not the other way around.
Some ways you can get active:
Try sitting exercises.
Take the stairs instead of the lift.
Go for a walk during lunch.
Get off the bus a stop earlier than usual.
Try some stretches throughout the day.
Go for a walk when catching up with a friend on a call.
Take up gardening.
Be more mindful of moving your body when doing housework.
Dance to your favourite song.
Learn more about getting active here.
If you have a health condition, talk to your healthcare practitioner about safe activities.
3. Take notice: mindfulness
Remember the simple things that give you joy
Taking notice involves paying attention to both your inner state and your surroundings. When you tune into your inner world, you’re gently checking in with how you feel, noticing your thoughts and emotions to understand yourself better. Meanwhile, being mindful of your environment invites you to pause, look around and appreciate your surroundings, giving yourself a small, intentional break to truly enjoy the present moment.
Some people refer to this awareness as "mindfulness." Practising mindfulness can help you appreciate life more deeply, increase your self-understanding and build resilience for handling life’s challenges.
Learn more about mindfulness, including benefits and steps to be more mindful in your daily life.
Some ways to take notice:
Keep a daily journal.
Take a different route on your commute and spend time taking in your surroundings.
Get a plant for your workplace.
Visit a new place for lunch.
4. Keep learning
Embrace new experiences, see opportunities and surprise yourself
People are always learning, but whether we feel like we’re learning is another thing. Research shows that learning new skills can also improve your mental well-being and boost self-confidence, self-esteem, sense of purpose and help connect with others.
Some ways to keep learning:
Cook something new.
Find out something new about your co-workers.
Sign up for a new class or course to learn a new skill.
Read the news or a book.
Do a crossword, puzzle or sudoku.
Research something you’ve always wondered about.
Learn a new word or even a new language!
Try out a musical instrument.
5. Give
Your time, your words and your presence
Giving back to others can be a great way to feel a sense of belonging and purpose. Acts of kindness create positive feelings and help you become part of a community by strengthening social bonds.
Some ways to give:
Offering a hand to a friend in need.
Listening to someone who has a problem to share
Hold the door for others.
Say thank you to someone who has done something for you.
Asking friends, family or co-workers how they are and really listen to their answers.
Introduce yourself to a new joiner at work, to help them feel more comfortable.
Find a volunteer opportunity that resonates with you.
Getting started
Start small. Pick one new activity to try this week, then complete a thymia mental wellness check to help see how it made you feel. This can help you see what works best for you.
Tracking your progress
Use thymia regularly to:
Measure how different activities affect your well-being.
Notice patterns in what helps most.
Use good quality information to make decisions about your well-being routine.
Learn more about tracking your progress here.
Your Next Steps
Choose one of the 5 ways to try this week.
Start small - even 5 minutes makes a difference.
Notice how it makes you feel and keep checking in with thymia to help you see how your routine is making a difference
Try something else if it doesn't help.
Keep doing what works for you.
Remember: Small changes can make a big difference to how you feel. Take it one step at a time, and be kind to yourself as you try new things.
Getting help
If you're struggling with your mental state, it's okay to ask for help. If you’re feeling unsure about how to start a conversation with your healthcare provider, click here for our full guide.
References
References
Hey, N. (2017, January 18). Five ways to Wellbeing in the UK | What Works Centre for Wellbeing. Whatworkswellbeing.org. https://whatworkswellbeing.org/blog/five-ways-to-wellbeing-in-the-uk/
Mind. (2024). 5 Ways to Wellbeing | Mind. Mind.org.uk. https://www.mind.org.uk/workplace/mental-health-at-work/five-ways-to-wellbeing/
Mind West Kent. (n.d.). 6 Ways to wellbeing. West Kent Mind. https://westkentmind.org.uk/i-want-to-learn/info-resources/6-ways-to-wellbeing/
NHS. (2022). 5 Steps to Mental Wellbeing. NHS. https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/
World Health Organization. (2022). Promoting well-being. World Health Organization. https://www.who.int/activities/promoting-well-being