Elevating your wellbeing doesn’t have to be complicated.
In today’s information-rich world, we often link improvement to our wellbeing to big, drastic changes. However, this isn’t always the case. Sometimes, small adjustments in our lives can have a profound impact on our wellbeing.
In today’s round-up article, we’ve brought together our lecturers to share three simple ways we can elevate our wellbeing. From quick mindfulness techniques to small routine tweaks, these accessible tips are suggested to fit effortlessly into your daily life and boost your wellbeing with minimal effort and maximum benefit.
Sit back, relax, and let’s dive into the personal insights of our dedicated faculty!
Master of Science in Applied Positive Psychology, Anglia Ruskin University
Wellbeing self-coaching question: “If I only had 24 hours to live, what would I do differently today in my conversations with others? How can I best value-add to others?” These reflective questions help me to stay present, and consider how I can best support others while remaining true to my core values and mission.
Consciously connecting with nature, whether directly or indirectly: Spend 10-15 minutes per day connecting with nature or intentionally choose locations with direct access to nature, like sitting next to a window with a view of greenery or water. Research has shown that when we spend time in nature, our wellbeing improves by 9%.
Dedicate time for mini play sessions each day. I play with my cats and engage in social acts of play. The benefits of play are manifold. It can increase self esteem and positive emotions, foster resilience, nurture social connections, build trust, and boost dopamine, endorphins, oxytocins. Play is also known to boost creativity, build resilience, and create a flow state to reduce stress hormones.
Begin the day and end the night with pure intentions: There is a distinction between intention setting and pure intention setting: the latter implies intentions based on unconditional love, compassion, and universal love for others. This activity helps to ground my being in the global consciousness.
Making my surroundings comfortable: One thing I do everyday is make my bed after I wake up. There’s a mood elevation in being welcomed to a comfortable and tidy bed, and this becomes a subtle act of self-care.
General Secretary of the Singapore Kindness Movement (SKM)
My wellbeing is enhanced by three simple practices I try to do every day.
The first thing I do in the morning is have my quiet time. I listen to a spiritual song, starting my day intentionally feeling grateful and offering thanks.
I then take my 10km walk as I listen to inspiring talks, or commentaries. They inspire me to be a better version of myself.
For the rest of the day, I look for opportunities to say a kind word or do a kind thing throughout the day.
Master of Science in Applied Positive Psychology, Anglia Ruskin University
Meaningful connections: I make sure that every day I connect with someone in a meaningful way that goes beyond a simple “hello”. By engaging with their story, experience, and thoughts, I always learn so much from others. This practice expands my mind and heart.
Being in nature: I love to end my day unwinding in nature. Observing and being in the proximity of beautiful trees brings me a sense of calm and humility. It is my source of meaning and awe.
Being with my body: Feeling and “being” with my body helps me to understand myself better. Whether through exercise, mindfully noticing, or focusing on sensations, this practice gives me the confidence that I am with me.
Master of Applied Positive Psychology, University of Pennsylvania
Use meaningful photos to tell your life story: Pick 5-10 photos from your phone or photo album that remind you of important experiences in your life. Using your selected photos to tell a story of your life – its ups, occasional downs, and everything in between helps you see life in all its richness. You can then journal on these experiences, helping you craft a powerful and personally meaningful life story.
Engage with the arts: Novels, paintings, and music all offer opportunities to promote your wellbeing. Pick a work of fiction you can immerse yourself in, visit an art gallery and slowly view the artwork on display, or create a playlist that prompts nostalgic reflection in you. New research shows that the arts and humanities offer multiple ways to enrich your wellbeing.
See the best in others: Practise spotting the strengths in your family and friends, explaining why you think well of their strengths, and then affirming them of their best qualities. This uplifts others and encourages them to use their strengths more often. You might say, “You showed bravery during that client presentation, Sherry – that helped us move ahead with the project!”
Master’s Degree in Applied Psychology, Nanyang Technological University - National Institute of Singapore
Beware of energy vampires around you: As much as we would like to be loyal friends or a good member of the family, we do not owe anyone our time and capacity, more than what we are willing to give.
The holy trinity of wellbeing; getting sun, exercise and being with people who lift you up: When you combine these 3 things together (like going on a hike with your buddies, in sunny weather), your serotonin, endorphin and dopamine (happy hormones) levels elevate!
Be mindful of your self-narrative: We become what we think. Speaking to yourself in a kind, encouraging and compassionate way will go a long way in helping us be resilient during difficult times. In the same vein, berating yourself, having unforgiving self-expectations or being your own harshest critic can also erode your sense of confidence and wellbeing in the long run.
Doctor of Clinical Psychology, Monash University
Exercise, particularly dancing: Engaging in regular physical activity, especially dancing, has been shown to significantly improve mood and overall mental health. Dancing combines physical exercise with the joy of movement and music, making it a fun and effective way to boost your mood and energy levels.
Foster social connections: Building and maintaining genuine relationships with others is crucial for emotional wellbeing. Real connections with friends, family, and community provide a support system, reduce feelings of loneliness, and enhance overall happiness and life satisfaction. When I talk to my clients about what makes their lives more meaningful, social connections almost always come up first on the list.
Practise mindful awareness: Taking time to simply be present and appreciate the world around you can greatly enhance your sense of wellbeing. Mindful awareness involves slowing down, engaging your senses, and finding joy in the small moments of everyday life, which helps reduce stress and increase a sense of inner peace. I enjoy walking along the river, going to the park, and walking barefoot in nature, feeling the ground beneath my feet, and listening to the wind and birds.
Master of Social Work, National University of Singapore
“Skying”: I call it “skying” when I spend about 5 minutes looking out the window, looking at the sky, clouds, people walking on the pedestrian pathways, and vehicles passing by, whether rain or shine. This gives my mind a break from work and my eyes a rest from screens and gadgets.
Gardening: I enjoy gardening. I have a corner in my house filled with many pots of plants. Instead of scrolling through social media, I spend about 30 minutes in the morning checking on and trimming them. This helps me start my day with something pleasant.
Note-taking: I know that new ideas can pop up at any time, or we cannot finish everything in a day. As cliché as it may sound, writing down notes and tasks to do is really helpful for me, especially when I can strike off those already completed.
Ph.D. in Counseling Psychology, Stanford University
Find Little Things to be Grateful For: Allocating a moment each day to consider what you’re thankful for can gradually transform your perspective. By appreciating your current blessings, you nurture a more optimistic view of life. If in doubt, try to find three things you feel grateful for. And if there are days when it feels really hard to find three things, that’s okay. Try to find one or two things, even if they are tiny.
Physical Activity: Regular physical activity can have a substantial impact, no matter how modest. A brisk walk or a stretch session not only invigorates the body but also stimulates the release of endorphins, lifting our spirits and alleviating stress.
Foster Connections: Building and maintaining relationships with loved ones and engaging with supportive groups are tremendously valuable for emotional resilience and wellbeing. Equally important and often forgotten is the relationship we have with ourselves. By dedicating time to self-reflection (e.g. journaling) and moments of silence (e.g. meditation practices), we can nurture our minds and find inner peace and happiness.
Master of Science in Applied Positive Psychology and Coaching Psychology, University of East London
Ask Yourself What Constitutes Meaning in Your Life: Understanding what makes life meaningful can help you to align your actions with your values. When life is meaningful, happiness naturally follows as a byproduct.
Focus on Your Locus of Control and Influence: Direct your attention to what you can control and influence. Many times, people get frustrated because they focus on things outside of their control. By shifting your focus, you reduce frustration and enhance your sense of agency, leading to greater happiness and less stress.
Activate Your Strengths: Identify your strengths and find ways to apply them in both your professional and personal life. Research shows that people who use their strengths regularly are 18 times more likely to flourish.
Master of Arts in Applied Psychology (Clinical), Mumbai University
Quiet time: Rest, reset. Turning off distractions and taking a break from all the things I need to do and all the people I need to be there for helps me show up for myself. Instead, focusing my awareness inwards or even letting it wander freely without trying to restrain it allows me to replenish my reserves.
A walk in the park: Movement, fresh air and nature are all like vitamin shots. They can help to ground and boost overall health.
Music: The right beat really uplifts my mood and helps me experience my emotions more fully.
Ph.D Psychology, Boston University
Time: Give yourself three extra minutes to do any given task of the day. Only three extra minutes, but it can give you a sense of time affluence that can have a powerful effect on our wellbeing.
Ask someone for advice: It can be simple too! A recipe, directions, a good book recommendation. By asking someone for advice, you are giving them the gift of helping you. Super simple, nice upwards spiral.
Get outside of yourself: Look at the sky, or the ocean. Listen to music. Watch an ant. Read a book. Think of big ideas. Anything that gives some respite from our mind’s default mode of thinking about ourselves!
Master of Business Administration, University of Bath
Engage with a Coach: Engage with a coach to acquire effective stress management techniques, which are crucial for maintaining wellbeing in our fast-changing and high-pressure working environments. In addition, coaching supports you in achieving both professional and personal goals to ensure you achieve a healthier work-life balance, which is essential for long-term sustainable success and satisfaction.
Align Your Interest with Physical Activities: Engage in physical activities for at least 75 minutes some days of the week. Find activities that you enjoy like playing racket games that you like, going to a gym with your partner, or even walking in the park with your dog. Aligning your interest with physical activities will motivate you to keep to the exercise routine.
Maintain Regular Connections: Maintain regular connections with family and friends as social support is crucial for emotional health. Many studies have shown that people with strong social connections may live longer and healthier lives. Catch up with your friends that you love spending time with for a coffee or call up your parents if you are not staying with them regularly to express your feelings and gratitude.
Establish a Regular Sleep Schedule: Create a restful environment like temperature, lighting, good bedding, and a quality mattress that helps you get adequate sleep.
Master of Science in Applied Positive Psychology, Anglia Ruskin University
Tap your focus onto your breath: The simple act of focussing your attention on the in-breath and out-breath helps unclip our busy mind from its thinking spin and bring us into the present moment. Notice how much more present, calm or centred you feel after this short exercise.
Count your breathing: Breathe in for 4 counts and breathe out for 6 counts when you are feeling stressed or distracted. Counting helps steady a busy, worried mind and triggers a shift towards the ‘soothe and restore’ branch of the autonomic nervous system. Complete a few rounds and notice how focused, relaxed or calm you feel.
Recall something you are grateful for: Close your eyes and think about someone or something in your life you are grateful for. You could bring to mind a friend or family member, a pet, or even having clean water to drink. As you think about these, one at a time, notice how heart-warmed, connected or happy you feel.
Ph.D Psychology, Massey University
Chat with someone different from you: Have a short chat with someone who may have a different outlook in life from you, to find out less considered thoughts. Some of their insights and sharing can be quite invigorating.
Observe: Watch intently a pigeon or an ant for 5-10 minutes and see how it lives time in life. Be surprised by its movement and ability, like how it finds food crumbs or lifts something beyond its weight.
Take a nap: Take an afternoon nap in bed listening to the water splashing into a swimming pool from sprouting jets instead of listening to music from an iPad in an aircon room. The negative ions generated by the water jets are so soothing and refreshing.
Ph.D Psychology, University of Cambridge
Spending time with people: Spending time with people who make me smile is a powerful way to boost my mood. Whether it’s catching up with family and friends, or exploring new social circles, strong connections are key to my overall wellbeing.
Breathing exercises: Feeling overwhelmed? Sometimes, simple breathing exercises like box breathing or alternate nostril breathing are a lifesaver. I just focus on my breath, slow it down, and let go of tension with each exhale. I find that it’s a quick and easy way to find peace in the moment.
Dance: Last but not least, never underestimate the power of a silly dance break! Cranking up the music and letting loose for a few minutes is a fun way to get my heart pumping and release endorphins for an instant mood boost. Remember, wellbeing is personal – find what brings you joy and prioritise those activities! Life is short, find what makes you smile and embrace it!
Masters in Guidance and Counselling, James Cook University
Develop a healthy relationship with making mistakes: We have been conditioned to see mistakes as an indicator of incompetence when they are natural and effective in the process of learning. A fun experiment: notice our discomfort with mistakes by setting a “quota” of making at least 3 mistakes each time we learn something new.
Learn to tolerate vulnerability and uncertainty: Intolerance for vulnerability can cause us to be overly reactive to perceived threats – whether private moments or social situations. It also makes us self-critical because we fear “cutting ourselves some slack” would cause us to become complacent with self-improvement. Life will never give us 100% certainty in anything. Even scientists live with a margin of error by measuring a “confidence interval”. Doesn’t it sound wonderful if you could stop being constantly apologetic about who you are and stop trying to make sure you don’t appear weak?
Use the same compassion we show others, to ourselves: That’s what self-compassion essentially is. We are often unkind and impatient to ourselves. Imagine your best friend, child, or even another stranger going through the same struggles. Would you use the same critical voice on them? Probably not.
Doctor of Psychology, Professional School of Psychology
Cultivate Eudaimonic Wellbeing: Focus on activities that give your life meaning and purpose and align with your values.
Engage Intellectually: Keep your mind sharp by learning new skills, teaching others, reading, or solving puzzles. Intellectual stimulation is crucial for cognitive health and overall alertness.
Emotional Management: Develop strategies to understand and regulate your emotions. Practice mindfulness, journal or practice gratitude to improve emotional resilience and reduce stress.
Prioritise Physical Health: Regular exercise, proper nutrition, and sufficient sleep are foundational to physical wellbeing. This also boosts your energy levels and mental clarity.
Optimise Your Environment: Create a living and working space that reduces stress and enhances productivity. This includes organising your space, decluttering, and ensuring it promotes a sense of tranquillity and inspiration.
Doctor of Psychology, Professional School of Psychology
Master of Science in Applied Positive Psychology, Anglia Ruskin University
Self-mitigation: It is no secret that adversities spare no one. These negative events can trigger a train of emotions that can be damaging to our mental wellness. One way to mitigate this from happening is by asking ourselves “Is what I am feeling now helping me?” at the point of the emotional upheaval.
Have fun!: Research consistently shows that engaging in play or games significantly benefits mental health. If we are able to make some small, incremental adjustments in our daily routines to accommodate some play times along the way, we shall soon learn the exponential benefits of it.
Exercise, Exercise, Exercise!: The benefits of exercising go beyond our physical health. It has also been proven to benefit us mentally as it produces beneficial neuro-transmitters such as Serotonin, GABA, Dopamine, and Endorphin to regulate our emotions productively. Even exercises like taking a 15 minute brisk walk in the park, walking up a few flights of steps, or alighting 2 bus stops earlier to walk home are counted!
Master of Arts in Applied Psychology, Nanyang Technological University-National Institute of Education
Ensuring a good night’s sleep: Create a conducive sleep environment by minimising light, regulating temperature, and reducing noise at night. Quality sleep is essential for overall health and vitality. When feeling excessively tired, consider taking a short 20-minute power nap. These brief rests can recharge your energy levels and improve cognitive function, helping you stay alert throughout the day.
Staying active is vital: Engage in moderate-intensity aerobic exercise, such as brisk walking, for at least 150-300 minutes per week. Regular physical activity boosts energy and reduces fatigue. Incorporate stretching exercises into your daily routine to alleviate muscle tension and improve flexibility. This can contribute significantly to your overall wellbeing. Also, try alternating between sitting and standing throughout the day. A sit-stand work routine helps prevent physical fatigue and promotes better circulation, keeping you more energised.
Staying hydrated: Drink enough water throughout the day to prevent dehydration, which can exacerbate feelings of fatigue. Eating healthily is equally important. Avoid excessive sugary and fatty foods, as they can lead to energy crashes. Instead, opt for balanced meals that provide sustained energy.
Use caffeine wisely: If needed, consume caffeine in moderation to boost alertness. However, avoid excessive consumption to prevent disruptions in sleep patterns. By implementing these tips, you can manage fatigue more effectively and maintain higher energy levels throughout the day.
Masters in Art Therapy, LASELLE College of the Arts
Focus on the bright side of life: Although life is not always a bed of roses, it is not all thorns as well. It is only natural that roses come with thorns, just like how there will always be passing dark clouds in life on a bright day. But we can choose what to focus on, and focusing on the bright side is a quick way to uplift our spirits!
Express, not suppress: We all have our ups and downs in our emotions. However, many of us have problems accepting negative emotions and tend to suppress them, thinking that they are not acceptable. Yet, suppressed emotions can lead to much emotional discomfort and distress. Instead, we can learn to express the negative emotions and gain relief in the release to elevate our wellbeing.
Share your concerns with a friend: Negative emotions or challenges in life can make us feel bad, but we do not have to suffer alone. Find a sympathetic listening ear in a friend, and talk about your difficult emotions or challenges in life. Sometimes, just being in the presence of someone else is enough to help you regulate your own emotions, and make challenges easier to bear.
Masters of Science in Applied Positive Psychology, ANglia Ruskin University
Always prioritise your relationships: Countless studies have shown that the quality of your relationships significantly influences your happiness. Simple ways to enhance these connections include adopting an attitude of expecting good intent, avoiding immediate judgement, and getting curious about the reasons behind negative interactions.
Move regularly in ways that feel good to you: Whether it’s daily walks, dancing, playing sports, or stretching, integrating movement into your daily routine can greatly enhance both your physical and psychological well-being. As BJ Fogg highlights, making movement a habit helps you feel better and maintain a positive outlook.
Learn breathing techniques that work for you: Techniques like box breathing and the physiological sigh are evidence-based methods that help regulate your nervous system, shifting you from a state of stress to one of calm. Numerous YouTube tutorials are available to guide you through these practices, which are beneficial for both your physiology and psychology.
Look for the glimmers: Glimmers are those small moments of joy that brighten your day. Train your mind to notice these positive experiences, like beautiful sunrises or a loved one’s smile, and let your brain’s reticular activating system help you find more. Embracing these moments, regardless of the sense they engage, can significantly uplift your spirits.
Simple, intentional actions are the key to improved wellbeing. From engaging in fun and physical activities to nurturing meaningful connections, these small habits can easily become part of your daily routine and boost your wellbeing. Embrace these insights and begin your journey to a flourishing life today!
