Most of us know, roughly, what is good for us. The difficulty is turning “I should look after myself” into something that fits a busy Tuesday. The five ways to wellbeing are a short, memorable framework that makes that easier. They were developed by the New Economics Foundation, a UK think tank, as a set of simple actions linked to better mental wellbeing: connect, be active, take notice, keep learning and give.
This walkthrough takes each of the five in turn and shows how to put it into practice, with ideas for people with very little time, little money or a low mood. It is general information, not a treatment. If you are struggling with persistent low mood, anxiety or thoughts of harming yourself, please speak to a doctor or a mental health professional.
How to use this guide
Do not try to do everything at once. A reasonable approach is:
- Read all five quickly.
- Pick one action from each that feels realistic, even if it seems small.
- Try them for two weeks and notice what helps.
- Adjust. Drop what does not suit you and build on what does.
A paper note on the fridge or a reminder on your phone helps more than good intentions.
1. Connect
Connection comes first in the framework because relationships are such a strong influence on how we feel. This is about people who matter to you: family, friends, colleagues, neighbours.
Easy starting points
- Send a message to someone you have not spoken to for a while. Keep it simple: “I was thinking of you. How are things?”
- Eat a meal with someone, in person or on a call, once a week.
- Say hello to a neighbour or someone you pass regularly.
- Turn off the television or put the phone in a drawer during a conversation.
If you feel isolated
Starting from scratch is hard, and it is common to feel awkward. Look for something with built-in structure: a community lunch, a craft group, a choir, a volunteering role. Having something to do together takes the pressure off making conversation. Your library, council website or local noticeboards can point you to options.
A realistic goal
One meaningful contact a day, even a short one, is more sustainable than a big plan that fizzles out.
2. Be active
Physical activity is linked to both physical health and mood. It does not need to mean a gym membership or running a marathon.
Easy starting points
- Take a ten-minute walk after a meal.
- Get off the bus a stop early.
- Stretch or move around every hour if you sit at a desk.
- Dance in the kitchen, garden, play with children or walk the dog.
Choosing what you will actually do
The best activity is the one you will keep doing. Ask yourself whether you prefer being outdoors or indoors, alone or with others, structured or casual. Many community centres and local groups run walking football, gentle exercise sessions or chair-based classes for people with limited mobility.
Caution
If you have a health condition, are returning to exercise after a long break, or are unsure what is safe, speak to a doctor or qualified professional before increasing your activity level.
3. Take notice
Taking notice is about paying attention to the present moment: what you can see, hear, taste and feel, and what is going on in your own mind. It is related to mindfulness, though you do not need any formal practice to start.
Easy starting points
- On your commute, look for one thing you have not noticed before.
- Eat the first few bites of a meal without a screen.
- Step outside for a minute and name five things you can see and four you can hear.
- Notice the seasons: the first blossom, the change in light.
A simple three-minute exercise
Sit comfortably. Breathe normally. For three minutes, simply follow your breath. When your mind wanders, which it will, gently bring attention back. There is nothing to get right.
Keep expectations modest
Some people find this calming straight away; others find it uncomfortable at first, particularly if they are dealing with difficult thoughts. If it makes you feel worse, stop and seek advice from a professional.
4. Keep learning
Learning new skills can build confidence, give a sense of purpose and provide a break from worries. This does not mean returning to formal education unless you want to.
Easy starting points
- Try a new recipe or cook something from another cuisine.
- Learn a few phrases of a new language.
- Fix something instead of replacing it, with a tutorial as your guide.
- Read a book or listen to a podcast on a topic you know little about.
- Sign up for a short course at a library, adult education centre or community group.
Learning with other people
Group classes combine learning and connection. Look for craft sessions, local history groups, gardening clubs or digital skills classes. If cost is a concern, ask whether concessions or free places are available.
Allow yourself to be a beginner
The point is not perfection. Enjoying the process of getting slightly better is enough.
5. Give
Giving covers kindness in all its forms: your time, your attention, your words, and your money if you are able. Many people report that helping others lifts their own mood.
Easy starting points
- Say thank you, and mean it.
- Offer to help a neighbour with shopping or a lift.
- Listen without trying to fix someone’s problem.
- Donate items you no longer need to a local charity.
- Volunteer for an hour on a one-off event.
Giving without burning out
It is possible to give too much. If you are a carer or already stretched, small gestures count. Looking after yourself is not selfish; it is what makes continued giving possible.
Putting the five together: sample weeks
Here are two illustrative examples of how someone might weave the five ways into an ordinary week. They are not prescriptions.
Example A: working full time with limited spare time
| Day | Action | Which way |
|---|---|---|
| Monday | Lunchtime walk with a colleague | Connect, be active |
| Wednesday | Listen to a podcast on the commute | Keep learning |
| Friday | Phone a relative while cooking | Connect, take notice |
| Saturday | Help a neighbour carry shopping | Give |
| Sunday | Five quiet minutes with a cup of tea | Take notice |
Example B: retired and looking for company
| Day | Action | Which way |
|---|---|---|
| Tuesday | Gentle exercise class at the community hall | Be active, connect |
| Wednesday | Library computer skills session | Keep learning |
| Thursday | Volunteering at a lunch club | Give, connect |
| Saturday | Garden or park walk noticing the season | Take notice, be active |
Common obstacles and how to handle them
“I have no time.” Attach new habits to existing ones, such as phoning a friend while the kettle boils. Two minutes counts.
“I have no energy.” Start extremely small. Open a window, stand outside, send one text. Low mood and fatigue can make even small things feel huge, and that is a sign to be gentle with yourself and possibly seek support.
“It feels pointless.” The five ways are not a cure. They are simple habits that may help alongside other support. Give them a fair trial and check in with a professional if things are not improving.
“I am shy.” Choose activities with a task, such as volunteering or a class, and arrive early when the room is quieter.
“Money is tight.” Most of these cost nothing. Walks, calls, library books, free local events and volunteering are all low-cost.
Using the five ways in groups
The framework is popular with schools, workplaces, parish groups and community organisations because it is easy to explain. If you run a group, you could:
- Start meetings with a short check-in to encourage connection.
- Build a short walk or stretch into longer sessions.
- Offer skills-sharing sessions, where members teach one another.
- Create simple volunteering or giving opportunities.
- Make a quiet space or a pause for noticing available.
Avoid presenting the five ways as a cure-all or as something people should feel guilty about not doing. They work best as friendly suggestions.
Frequently asked questions
Who created the five ways to wellbeing?
They were developed by the New Economics Foundation for a UK government project on mental capital and wellbeing, drawing on a review of evidence. They are now used widely by health services, charities and community groups.
Is it scientifically proven?
The framework summarises evidence that connection, activity, attention, learning and giving are associated with better wellbeing. It is not a medical treatment, and individual results vary. It should be seen as supportive guidance rather than a guarantee.
Can the five ways help with depression or anxiety?
They may be helpful alongside professional support, but they are not a substitute for diagnosis or treatment. If you are experiencing ongoing low mood, anxiety or any thoughts of self-harm, please contact a doctor, a mental health service or emergency services.
How long before I notice a difference?
It varies. Some people notice small improvements within days, while for others it takes weeks. Try to focus on whether you feel a little more connected or engaged rather than expecting a dramatic change.
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Conclusion
The five ways to wellbeing work because they are modest. None of them demands special equipment or a total life change; each is something you can begin in a few minutes. Choose one small action for each, try them for a fortnight, and adapt as you go. And if the weight of things feels bigger than a few habits can lift, reaching out to a professional is a sign of good sense, not weakness.
