What does a typical day look like for you? Whether you prefer a planned-to-the-minute schedule or take a laidback approach, we’d like to invite you to add three simple wellness activities to your daily routine.

If you can stick to doing these wellness tasks every day, you’ll create consistent well-being practices that support you in living well.

Just pick three wellness activities from the list below and aim to practise them every day for a month, then see how you feel. These ideas have been carefully chosen to boost your long-term well-being as well as making each day a little brighter.

1. Mindful communication

2. Connecting with nature

3. Enhanced hydration

4. Positive affirmations

5. Cold water therapy

1. Mindful communication

How often have you had a conversation with someone without really listening? Instead, you’ve been thinking about where you need to go next, what’s for lunch, where’s your phone, only to realise you can’t remember what the person was talking about!

The task

Without overthinking it, make a conscious effort when you’re talking and listening to others each day.

  • Be present. Your focus should be on the person you’re listening to. Remove any distractions, try not to engage in any inner dialogue and stay focused on what they are saying.
  • Cultivate empathy. We often see the world through the lens of our own experiences, personality and beliefs. Try to validate the other person’s response by acknowledging their opinion, even if you have a different perspective.

How you’ll boost your well-being

Mindful communication helps us build better relationships, as well as greater confidence as we fully engage in the present moment and events.

2. Connecting with nature

Spending time outdoors and connecting to nature boosts your mental and physical well-being.

The task

Spend a minimum of two hours per week outside. Whether you’re getting some exercise or relaxing in nature, you’ll still reap the benefits.

How you’ll boost your well-being

Time spent outdoors can improve your mood, reduces feelings of stress or anxiety and even help you sleep.

3. Enhanced hydration

Your body is made up of around 60% water, and good hydration is essential for physical well-being.

The task

Consider upping your fluid intake. The amount of water you require depends on your individual physique and level of physical activity, but the commonly recommended goal is 8 x 8-ounce glasses of water per day (around 2 litres).

Struggling to imagine adding more H2O to your life? Try these tips:

  • When you wake up, drink hot water and lemon.
  • Fill your water bottle and keep it with you throughout the day.
  • Drink water before a meal.
  • Jazz up your water by adding lemon, lime, strawberries, mint or cucumber.

How you’ll boost your well-being

The benefits of staying well hydrated include increased energy and improved concentration.

4. Positive affirmations

Affirmations are statements that you think or say. We all go through our days affirming things, but doing this with purpose and keeping your statements positive is key to enhancing your well-being!

The task

Affirmations need to be in the present tense and affirm what you want, rather than what you don’t want. Ideally, say them out loud, but you can also try saying them in your head or writing them down.

Some examples you can use:

‘I am calm’

‘I invite peace into my life’

‘I am grateful for XXX today’

‘I am worthy’

‘I am kind’

‘I am brave’

‘I am loved’

‘I know my potential’

‘I welcome abundance’

How you’ll boost your well-being

Regularly practising affirmations can improve self-confidence and attitude, helping you overcome negative beliefs you may have about yourself.

5. Cold water therapy

According to Google Trends, online searches for cold water therapy have grown rapidly over the past 12 months. There’s good reason for this increased interest, as the benefits of cold water are becoming better known.

The task

The plunge pool at your local gym or spa is a good place to start. However, you can also get going with cold water therapy at home.

  • Start by taking a warm shower and then switch the water to cold for a brief time. This could be anywhere from 10-30 seconds.
  • As you build up your tolerance, in time you may increase your time to 2-3 minutes.

How you’ll boost your well-being

Studies have shown a range of different potential wellness-boosting effects from practising cold water therapy, such as speeding up post-exercise recovery, raising your energy levels, boosting your immune system, uplifting your mood and even raising your pain threshold.

Words by Carlie Barlow

Looking for more easy ways to improve your well-being? Explore the power of breathwork.