What's stopping you from feeling good?

Small actions

Experts suggest that we should make room every day for small actions that improve our mental wellbeing. These actions can include staying connected with others, healthy habits such as taking a short walk or stretching, and doing something enjoyable, such as reading or spending time outdoors.

It sounds easy, but it can often be quite a challenge. Although we probably already know which actions we should take to look after ourselves better, psychological barriers can often get in the way.

What are the barriers to our wellbeing?

A psychological barrier is an internal belief, feeling or state of mind that can stand in the way of reaching a goal. Common forms of psychological barriers are unhelpful beliefs, low motivation and difficult emotions.

The way we think can be one of the most important psychological barriers to healthy behaviour. For example, you might think: "It is not important to have a morning routine". This can then lead to unhelpful behaviour, such as skipping breakfast or not taking time to prepare mentally for the day ahead. Over time, that unhelpful behaviour leads to exhaustion and stress.

There are indeed also practical barriers that can make it hard to carry out these small daily actions, such as lack of time, financial stress and family or work commitments. Although these factors are usually outside our control, we can learn to overcome the psychological barriers in the meantime.

Let's start with unhelpful thoughts

Unhelpful thoughts can be a barrier to carrying out small daily activities. These 3 steps may help:

Catch the thoughts that get in the way.

1. Others will think I am lazy or selfish if I take a lunch break

2. I do not have time to do something fun for myself

3. My friends are probably busy, so I should not bother them

4. Other: ...

Check these unhelpful thoughts

How? By questioning them and considering other perspectives, using the questions below:

1. Is there evidence to support this thought? How sure am I that the thought is right?

2. What would I say to a friend who had this thought?

3. What is a more helpful, encouraging way to think about this situation?

Replace your unhelpful thoughts

1. I do not think it is selfish or lazy when colleagues take a break. It is important that I take breaks too. Taking a break will help me refocus and be more present when I get back to work

2. It is true that I am short on time right now, but I could do something small that is still fun. I will read for 15 minutes during my morning commute instead of looking at my phone

3. I know my friends are busy, but I can still get in touch and arrange to see them soon. They will probably enjoy it too.

It can also help to remind yourself that small daily actions to look after yourself are not selfish. It is important to prioritize your wellbeing, even in small ways. By taking the time to do small things for yourself every day, you are in a better position to have the energy to support others too.

Which small daily actions?

Useful actions are meaningful and enjoyable, focus on connection with others and are built into healthy habits. We encourage you to take a moment to reflect: which of these kinds of activities are already part of your daily life, and which could you perhaps add to your daily routine?

Below you will find examples of different small daily actions. You can 'pick and mix' some of these small actions and try out different ones each day. Once you have found what works for you, try to give priority to this activity or these activities every day.

• Meaningful and enjoyable activities: discover what matters to you and make time for it every day: eating with your family every evening, reading a book before bed, ending the day with your journal, listening to a new song or trying the daily Sudoku.
• Practise healthy habits: take the time to put your wellbeing first every day: starting your morning with a 5-minute meditation or a short walk, enjoying a cup of tea during your work or study break without checking emails or social media, cooking a balanced and tasty dinner or cutting down on screen time before bed.
• Stay connected: connecting with others is important for your wellbeing. You can try to make contact in small ways, smile at passers-by, spontaneously offer someone help, meet up with a friend, colleague or family member, ask someone how their day is going...

Further support

Although we all want to feel good, it is not unusual to run into internal barriers.

Do you feel your team needs extra support with this?
Take a look at our offering to help your team identify and work on specific barriers.