5 simple, evidence-based, ways to improve mental capital and mental wellbeing throughout life. Developed by the New Economics Foundation, the 5 ways to wellbeing are:

With the people around you. With family, friends, colleagues and neighbours. At home, work, school or in your local community. Think of these as the cornerstones of your life and invest time in developing them. Building these connections will support and enrich you every day.

Go for a walk or run. Step outside. Cycle. Play a game. Garden. Dance. Exercising makes you feel good. Most importantly, discover a physical activity you enjoy and that suits your level of mobility and fitness.

Be curious. Catch sight of the beautiful. Remark on the unusual. Notice the changing seasons. Savour the moment, whether you are walking to work, eating lunch or talking to friends. Be aware of the world around you and what you are feeling. Reflecting on your experiences will help you appreciate what matters to you. 

Try something new. Rediscover an old interest. Sign up for that course. Take on a different responsibility at work. Fix a bike. Learn to play an instrument or how to cook your favourite food. Set a challenge you will enjoy achieving. Learning new things will make you more confident as well as being fun. 

Do something nice for a friend, or a stranger. Thank someone. Smile. Volunteer your time. Join a community group. Look out, as well as in. Seeing yourself, and your happiness, linked to the wider community can be incredibly rewarding and creates connections with the people around you.

What Works Wellbeing has a neat post of how the UK compares to other European countries on the 5 ways to wellbeing and how they are affected by age, gender and other factors: 5 ways to wellbeing in the UK.

Curious? Evidence for the 5 ways from the New Economics Foundation (pdf).

Also, in doing this sketch, it’s quite clear that parks are awesome for wellbeing.

5 Ways to Wellbeing

The tragedy of the commons is the all too common outcome of individuals making use of a shared resource and one of the true challenges of our times. The original scenario referred to commons land that soon becomes overgrazed as each individual tries to maximise their value from the share resource. The tragedy is that the overgrazed land is then ruined for all.

We see the effect, perhaps most perniciously, with invisible or hidden shared resources such as taking water from underground aquifers for irrigation, or overfishing of fish stocks in the sea. The same effect is at work with problems such as littering, or washing plastics into the sea, or polluting the atmosphere — while it’s easier for any individual to take another fish, leave their litter on the ground, let pollution run into a river or the sea, or not worry about air pollution, the tragedy is it can have the effect of ruining them for all of us.

When shared resources are moderated or governed fish stocks can be managed to recover, water supplies to replenish or pollution to be naturally treated.

For more, check out this 5 min video on the tragedy of the commons by TED-Ed.

The tragedy of the commons

Coined by Linda Stone, continuous partial attention describes the state many of us find ourselves in as we try to stay connected to all the different areas of life that are now possible — as a result we pay only partial attention to anything.

The accompanying stress or tension and, sometimes, decrease in relationship quality may contribute towards our increasing desire and awareness for the opposite: the wholly disconnected times of meditation, yoga, forest bathing, time in the outdoors, and other activities that allow us to give our full engaged attention for our wellbeing once more.

Continuous partial attention