The 6 Pillars of Wellbeing is a scientific framework designed to help you feel more positive, resilient, and able to get the most out of life.
Doing just one thing from each pillar every day is a way to look after your future self. They may be small daily actions, but they can lead to big improvements in wellbeing.
Find out about each of the pillars below, and check out this handy worksheet to help you discover activities that work for you.
Chill is all about reducing stress. It’s the things you do to calm your mind, relax your body, and switch off your fight or flight response.
Did you know? You can’t be relaxed and stressed at the same time. Chilling tells your fight or flight response it’s safe to relax.
Ways to Chill:
Practise deep breathing
Pause and connect with all five senses
Do some stretching
Step outside
Do is all about learning. It’s the things you do to keep your brain active and stay creative.
Did you know? When you set a goal of learning something new, it helps to take small steps and notice progress along the way. This strengthens brain networks that expect positive outcomes, so you’ll feel more optimistic and better about yourself.
Ways to Do:
Learn something new
Start a DIY project
Do a brain teaser
Take a quiz
Do a puzzle
Doodle
Connect is all about connecting with and helping others. It’s the things you do to strengthen relationships, socialise, give back, and volunteer.
Did you know? Connecting boosts “feel good” brain chemicals oxytocin, serotonin, and dopamine. Acts of kindness and helping others is associated with feeling happier and more satisfied with life.
Ways to Connect:
Contact a friend or loved one
Volunteer
Say thank you to a colleague
Join a club or team
Host a games night
Move is all about keeping physically active. It’s the things you do to move your body in a way that feels good.
Did you know? Keeping active improves physical health, but it’s also a way to raise your spirits. If you’re not used to doing lots of exercise, just moving a little bit can be enough to lift your mood.
Ways to Move:
Do some stretches
Go for a walk
Try a yoga pose
Declutter
Do some light chores
Have a dance
Celebrate is all about taking time to celebrate and appreciate you. It’s the things you do to notice the positive, to be kind to yourself, and to feel good about yourself.
Did you know? Evidence indicates that taking time to think kind thoughts about yourself leads to greater happiness and being better equipped to cope with stressful situations.
Ways to Celebrate:
Notice three good things
Reflect on your values
Write down one thing you’re doing well
Celebrate small wins
Enjoy is all about having things to look forward to. It’s the things you do for pleasure and fun, and to practice self-care.
Did you know? Making time for pleasure, fun and laughter can help boost ‘feel good’ brain chemicals, serotonin and endorphins. This can help you feel more upbeat for the rest of the day and more resilient in the face of stress.
Ways to Enjoy:
Watch some comedy
Smile for an instant boost
Plan things to look forward to
Prioritise having fun