About These Five Steps
The Five Ways to Wellbeing is a set of evidence-based public health messages developed from a large review of research by the New Economics Foundation on behalf of Foresight (a UK government office). The research identified five actions that — when practised regularly — can significantly improve mental wellbeing and may help prevent mental health problems developing.
These are not quick fixes, but sustainable habits that build resilience and a deeper sense of aliveness over time.
Step 1: Connect
Connect with the people around you — family, friends, colleagues, neighbours, community.
Human beings are fundamentally social. Strong social connection is one of the most powerful protective factors for mental health. Studies show that people with strong social relationships live longer, have lower rates of depression and anxiety, recover better from illness, and report higher life satisfaction.
This does not mean you need a large social network. Even a few close, meaningful relationships — people with whom you feel known and safe — make a significant difference.
Ways to connect
- Make time for the people who matter to you — schedule it if you need to
- Put your phone down when with others and give your full attention
- Reach out to someone you have not spoken to for a while
- Have lunch with a colleague rather than eating alone
- Join a group, class, or community activity around something you enjoy
- Volunteer — one of the most reliable routes to connection and purpose
If connection is difficult: Social anxiety, depression, past hurt, or simply life circumstances can make connecting feel hard or impossible. Recognise this as a barrier to work on, not a character trait. Small steps — even brief, low-stakes interactions — count.
Step 2: Be Active
Go for a walk, cycle, garden, dance, or play. Exercise makes you feel good.
Physical activity is one of the most effective tools for mental health. It releases mood-lifting chemicals, reduces stress hormones, improves sleep, and builds confidence and self-esteem. It does not have to be intense or structured.
Ways to be active
- Walk or cycle instead of driving for short journeys
- Take the stairs, park further away, get off the bus one stop early
- Find an activity you enjoy — sport, dance, swimming, yoga, gardening
- Exercise with others for extra motivation and connection
- Try a 10-minute walk when your mood is low — you may be surprised at the effect
The key: Consistency matters more than intensity. Regular moderate activity beats occasional intense exercise for mental health benefits. Start small and build.
Step 3: Take Notice
Be curious. Catch sight of the beautiful. Remark on the unusual. Notice the changing seasons.
Mindful awareness — paying deliberate attention to the present moment — has been shown to reduce stress, anxiety, and depression, and to increase wellbeing and life satisfaction.
We often live in our heads, preoccupied with what has happened or what might happen. Taking notice means bringing attention back to the present: what you see, hear, smell, touch, and taste right now.
Ways to take notice
- Take a few mindful breaths and notice your immediate sensory experience
- When eating, actually taste your food — eat without screens or distraction
- Notice natural beauty — the sky, trees, light — during your day
- Pay attention to shifts in your mood and what prompted them
- Keep a brief gratitude journal — a few things you noticed and appreciated each day
- Try a guided mindfulness meditation (many free apps and recordings are available)
Note: Taking notice is the basis of mindfulness practice. See our dedicated article on mindfulness for more.
Step 4: Keep Learning
Try something new. Rediscover an old interest. Sign up for that course. Take on a different responsibility at work.
Learning new things improves self-esteem and confidence, provides a sense of mastery and achievement, and keeps the brain engaged and healthy. There is also a strong link between curiosity, learning, and overall wellbeing.
Ways to keep learning
- Take up a new hobby or skill — cooking, painting, a musical instrument, a language
- Read a book about something you know little about
- Learn something alongside your children
- Take an online course in a topic that genuinely interests you
- Attend a local workshop, evening class, or community lecture
- Set yourself small, achievable goals and celebrate achieving them
Learning does not have to be serious. What matters is the engagement, curiosity, and sense of growth — not the qualification.
Step 5: Give
Do something nice for a friend or stranger. Thank someone. Volunteer. Look outward as well as inward.
Acts of generosity — giving time, attention, skill, or kindness — are strongly associated with wellbeing. Giving shifts attention from our own concerns to others, creates social connection, builds meaning and purpose, and activates brain circuits associated with pleasure and reward.
Ways to give
- Do something thoughtful for a friend, family member, or neighbour
- Smile and say thank you — to the person behind the counter, the bus driver, anyone
- Volunteer for a cause you care about
- Offer your skills to your community
- Listen attentively to someone who needs to be heard
- Make a donation to a cause that matters to you
Small acts count. You do not need grand gestures. Consistent small acts of kindness — integrated into daily life — have a cumulative positive effect on both giver and receiver.
Putting It All Together
You do not need to do all five things at once. Start with one that feels most accessible and build from there. Even modest, consistent action produces real change over time.
These five steps are not a substitute for professional help if you are experiencing significant mental health difficulties. But they are a powerful complement to any treatment or support you are receiving — and a reliable foundation for everyday wellbeing.
If you would like support in building these habits or addressing barriers to them, Seeds of New Beginnings is here to help.