Why Connection Matters 

Connection is one of the Five Ways to Wellbeing because it is essential to our emotional wellbeing, resilience, and sense of belonging. Feeling understood, seen, or supported by others helps regulate emotions, reduces stress, and reminds us that we don’t have to do everything alone.  

When we think about connection, we might picture large social gatherings, close friendships, or romantic or physical closeness. While these can be meaningful forms of connection, they’re not the only ones. Connection for wellbeing often shows up in smaller, quieter, and more manageable ways than we might expect.  

There may be times when you don’t have the energy to socialise, or when finding the words to explain how you’re really feeling feels impossible. Friendships can change, others may not fully understand your experience, and reaching out for support can feel hard or overwhelming.  

But connection doesn’t have to mean big conversations or busy social calendars. It can be gentle, brief, and on your own terms. 

Ways we can ‘Connect’ 

Being social means different things for different people. You might prefer being in quieter situations with one other person, or you might like being in big groups. You might like to connect with people online, or you might enjoy phone calls or sending letters. 

Here are some ways you could make a connection today: 

• Sitting down to eat dinner or play a game with family 

• Arranging a day out with friends you’ve not seen for a while 

• Having lunch with a colleague 

• Visiting someone who needs your support or company 

• Speaking to someone new (if you feel comfortable) 

• Asking how someone’s weekend was and really listening to what they say 

Remember: Connection looks different for everyone. We all need different amounts and different types of connection, and there is no right way to do it, only a right way for you.

Why being active matters

Being active is one of the Five Ways to Wellbeing because movement, in all its forms, supports both emotional and physical health while helping us stay connected to ourselves during times of change.    

Moving, or consciously choosing stillness, offers a way to respond to stress, emotion, and daily life through the body, not just the mind. This can be especially important when thoughts and feelings feel intense or overwhelming. Moments of movement can also create a sense of routine, grounding, or presence, helping us feel more anchored during periods of uncertainty. 

In the context of wellbeing, being active is not about fitness, weight, or achievement; it’s about movement and rest that support physical and emotional health, at a pace that feels safe, manageable, and kind. 

Ways we can ‘Be Active’ 

Physical activity doesn’t have to mean running marathons or training every day at the gym. There are lots of different things you can do to be a bit more active. 

Here are a few ideas for how you can get active today: 

• Take the stairs rather than the lift 

• Go for a walk at lunchtime or get off the bus one stop earlier 

• Walk over to speak to someone at work instead of calling or emailing them 

• Have a kick-about in a local park 

• Do some stretches first thing in the morning 

• Join a local exercise class or find an app or video that you can use at home 

Remember: We all have different capacities at different times. Listening to your body, rather than external pressure about what you should be doing, is an important part of caring for your mental and emotional health. 

Why taking notice matters

Taking notice is one of the Five Ways to Wellbeing because it supports awareness, grounding, and emotional regulation. Our brains are wired to focus on threat and danger; this is how we stay safe. As a result, our attention is often pulled toward what’s stressful, worrying, or urgent and all the things that have, could or are going wrong. 

Noticing moments of safety, beauty, or gentleness (often referred to as glimmers) within the chaos of daily life, is not something that often happens automatically. It’s something we must actively choose to do. Noticing these moments does not erase any difficulty or discomfort but can offer brief moments of relief for our nervous system and help to create balance within our emotional wellbeing.  

Ways we can ‘Take Notice’

Taking notice doesn’t have to look like formal mindfulness or long periods of stillness. It isn’t about daily yoga, clearing your mind, or meditation; unless you want it to be!   

Taking notice can involve: 

Internal awareness – becoming aware of a feeling, a bodily sensation, or a thought, without analysing it or trying to fix it. Simply noticing an emotion or experience and allowing it to be there. It might look like:   

• Feeling the warmth of a cup of tea in your hands  

• Savouring the taste or texture of something (e.g. food or clothing) 

• Noticing the weather, the sky, the moon, or nearby nature 

External awareness – noticing what’s around you in the world outside of yourself. This might be something small, ordinary, or quiet, offering a moment of grounding or connection.   

• Naming a feeling quietly to yourself, without trying to change it  

• Noticing tension or softness in your body  

• Becoming aware of your temperature, hunger, need for fresh air 

Remember: Taking notice is not another task to add to the ‘to do’ list. It’s about allowing small moments of awareness (however brief) to exist in and amongst your daily life. You don’t need to notice everything or worry about ‘doing it properly’. Nor do you need to feel calm, grateful, or positive for it to count and for it to contribute positively to your overall wellbeing.   

Why keeping learning matters

Keep learning is one of the Five Ways to Wellbeing because it supports adaptability, self‑belief, and resilience; all key things for our wellbeing. Learning isn’t about perfection, it’s about curiosity, reflection, and growth. Learning is something we can do every day which helps us stay grounded and connected to the world around us. 

When we think about learning, we often picture formal settings; being back at school, enrolling on a course, or completing a class. While these are all valuable forms of learning, learning can also mean letting go of unhelpful habits or unrealistic expectations, unlearning advice that doesn’t fit your values, your circumstances, or your family or relearning things you may have forgotten. 

Ways we can ‘Keep Learning’

We’re always learning new things – often without realising it. Feeling like you’re learning and developing can boost your self-esteem and help provide a sense of purpose and connection. Sometimes, setting goals can also help you to feel more productive and more in control of your life.

What can you learn today? Here are a few ideas: 

• Research something you’ve always wondered about 

• Try following a new recipe 

• Offer to take on a new responsibility at work 

• Start a DIY project 

• Sign up for a class or course  

• Give a new hobby or style a go  

Remember: Changing your mind, trying something new, or realising that you need extra support does not mean you have failed. Learning is not a straight line; it is responsive, flexible, and will look different each day.

Why giving matters 

Giving refers to small, meaningful acts of kindness and contribution that support connection, purpose, and compassion in our daily lives. Giving can support wellbeing by:  

• Strengthening feelings of purpose  

• Building connection with others  

• Supporting positive emotions and meaning 

Importantly, and often overlooked, it also refers to the acts of giving back to yourself; the small ways you can remind yourself: I matter too. 

Ways we can ‘Give’ to ourselves and others 

Giving could involve volunteering in your community, but it does not have to be time‑consuming or energy‑heavy. It might look like:   

• Offering a smile or a simple thank you 

• Making someone a cup of tea 

• Asking friends, family or colleagues how they are  

• Offering to help someone you know  

• Asking for and accepting help from others 

• Speaking to yourself with compassion instead of criticism 

• Respecting your limits and setting healthy boundaries 

• Giving yourself permission to say no 

These moments may feel small, but they are key building blocks of good wellbeing. 

Remember:  You cannot pour from an empty cup. By resting when you can, being kind to yourself, and accepting help, you are protecting your own wellbeing. Caring for yourself is not separate from caring for others; it is at the core of it.