Woman striking a yoga pose whilst on a cliffside looking over a bay next to the sea

A Weekly Guide to Prioritising Wellbeing and Mental Health: Finding Balance, Movement, and Time for Nature

In today's fast-paced world, it's easy to get caught up in the hustle and forget to prioritise your wellbeing and mental health.

However, integrating small but meaningful practices into your daily routine can make a significant difference.

This guide breaks down how to make each day of the week a step towards better mental health, focusing on movement, taking mindful breaks, and finding time to connect with nature—even on the busiest of schedules.



Monday: Set Intentions and Prioritise Movement

Kickstart the Week with a Clear Mind

Mondays often come with a sense of urgency, but setting clear intentions at the start of the week can help you maintain focus and reduce stress. Begin your day by outlining your top three priorities. This not only helps you stay organised but also creates a sense of accomplishment as you check off tasks.

Incorporate Movement Early

Even with a packed schedule, fitting in movement is crucial for mental health. Whether it's a brisk walk, a short yoga session, or a few stretches, moving your body in the morning helps boost your mood and energy levels. If mornings are hectic, consider integrating movement into your commute—like walking or cycling part of the way to work.


Tuesday: Mindful Breaks to Reset Your Mind

Breaks Are Essential, Not Optional

By Tuesday, the week is in full swing, and it's easy to forget to take breaks. However, mindful breaks are essential for mental clarity. Use the Pomodoro Technique—work for 25 minutes, then take a 5-minute break. During these breaks, step away from your screen, take a few deep breaths, or do a quick stretch.

Micro-Movement During Breaks

Utilise these breaks for micro-movements: stand up, stretch, or take a quick lap around your office. These small movements improve circulation and can help prevent the midday slump. The key is consistency—frequent, short breaks are more beneficial than longer, less frequent ones.


Wednesday: Midweek Reset with Nature

Nature as a Midweek Reset

Wednesdays are perfect for a midweek reset. If possible, schedule a lunch break or post-work walk in a nearby park. Exposure to nature, even for just 10 minutes, can significantly lower stress levels and improve mood. If you can't get outside, consider bringing nature indoors with plants or a small desktop fountain.

Water Therapy

If you’re near water, take advantage of it. Whether it’s a river, lake, or ocean, spending time by water has a calming effect and can enhance your mental clarity. A quick paddle boarding session or even just sitting by the water’s edge can offer a refreshing mental reset.


Thursday: Reflect and Reconnect

Check-In with Yourself

Thursdays are ideal for a midweek reflection. Take a few minutes to assess how you’re feeling. Are you on track with your intentions? How is your mental state? This self-reflection helps you stay aligned with your wellbeing goals.

Social Connections for Mental Health

Reconnect with a colleague or friend over a walk or a coffee break. Social interaction, even in brief moments, is a powerful tool for mental health. These connections remind you that you’re not alone in the hustle and help lighten your mental load.


Friday: Wind Down and Plan a Nature Escape

Easing into the Weekend

Fridays should be about winding down the week. If you’ve been consistent with your movement and mindfulness practices, you’ll likely notice a sense of accomplishment. Use this day to engage in lighter tasks and prepare for the weekend.

Plan for a Weekend in Nature

Whether it's a day trip or just a few hours, plan some time in nature over the weekend. It could be a hike, a visit to a beach, or even a leisurely paddle on a nearby lake. Engaging in outdoor activities not only boosts physical health but is also a great way to recharge mentally.


Saturday: Full Immersion in Nature

Reconnect with the Outdoors

Saturday is your day to fully immerse yourself in nature. Spend time doing an activity you love—hiking, kayaking, or even just picnicking in a serene location. Immersion in nature has been shown to lower cortisol levels, reduce anxiety, and improve overall wellbeing.

Mindful Movement in Nature

Incorporate mindful movement like yoga or tai chi in your natural surroundings. These practices, combined with the healing power of nature, create a profound sense of peace and mental clarity.


Sunday: Reflect, Rest, and Recharge

Reflection for Growth

Sundays are a day for reflection and rest. Take some time to journal or meditate on the week that has passed. What went well? What can be improved? This reflection will help you set intentions for the upcoming week.

Prioritise Rest

Rest is a crucial part of mental health. Ensure you’re getting adequate sleep and consider a digital detox. Spending the day relaxing in nature, reading a book, or practicing slow-paced activities can help you feel recharged and ready for the week ahead.


Conclusion: Consistency is Key

Prioritising wellbeing and mental health isn’t about grand gestures but rather small, consistent actions. By incorporating movement, mindful breaks, and time in nature into your daily routine, you can significantly enhance your mental health—even in the busiest of schedules.

Start implementing this daily guide today, and watch how these small changes can make a big impact on your overall wellbeing. For more tips on maintaining mental health, movement, and exploring the outdoors, join our community dedicated to living a balanced, healthy life.


FAQ: Frequently Asked Questions

1. How can I find time for nature with a hectic schedule?
Incorporate nature into your daily routine in small ways, like walking during lunch breaks or planning weekend nature escapes.

2. Why is movement important for mental health?
Physical activity releases endorphins, improves mood, and reduces stress, making it a crucial element for mental wellbeing.

3. What are some quick ways to reset my mind during work?
Take short, mindful breaks, practice deep breathing, or do quick stretches to reset and improve focus.

4. How does spending time near water help mental health?
Being near water has a calming effect, reduces stress, and enhances mental clarity, making it a valuable part of a mental health routine.

Tags:
Older Post Back to Health & Wellbeing Guides Newer Post

Leave a comment

Please note, comments need to be approved before they are published.