12 Weeks of Wellbeing (Week 1)
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The moment you’ve all been waiting for is here. We’re ready to kick off our 12 Weeks of Wellbeing journey! So welcome to Week 1.
We’ve allocated seven types of activities to the seven days of the week, giving each day its own intention. Mondays are for Physical Health, where we nurture the body with movement, vitality, and grounding. Tuesdays are for Me Time, with tiny moments dedicated solely to yourself for a bit of self-connection. On Wednesdays, we Work the Brain with cognitive play, creativity, and learning. Thursdays are for Feeding the Soul, with activities designed to nourish emotional, mental, and spiritual wellbeing.
Fridays are perfect for Doing Something New, focusing on novelty, discovery, and micro-adventures. Weekends bring balance across the wellbeing spectrum: Saturdays are for Fun & Play, with games, leisure, and spontaneity, while Sundays are for Winding Down, calming the nervous system and preparing for the week ahead.
So without further ado, let’s take a look at the schedule for our first week.
Monday — Physical Health
Gentle Yoga Flow
A gentle stretch or yoga flow helps your body in wondrous ways. It can alleviate pain and increase longevity.
Search “10 minute beginner yoga” online. If you’re overwhelmed by the number of results, try out the link below, where you’ll find a perfectly crafted beginner’s yoga routine that anyone can do.
You’ll thank yourself after 10 minutes.
Read an article on the benefits of yoga
Tuesday — Me Time
10-min Journalling
Journalling can clear your mind, improve self-awareness, and help regulate your emotions.
Take 10 minutes and write down whatever’s on your mind. You’ll find that putting your thoughts and feelings on paper can be one of the easiest ways to gain a fresh perspective.
Remember, this is only for you, so try to be as honest as possible.
Wednesday — Work the Brain
Brain Exercise
Do a sudoku, a crossword, or any kind of logic puzzle.
Regularly engaging in puzzles can support cognitive function, improve concentration, and reduce stress.
It may even help protect against dementia in the long run!
Do your brain a favour and exercise it just as you would exercise your body.
Check out The Guardian's Free Crossword Puzzles
Thursday — For the Soul
Gratitude Jar
Write down three things you’re grateful for and place them in a jar.
You can repurpose an old pickle jar you have at home.
Sometimes it can be difficult to focus on the positives. So take 10 minutes in the evening to think about what you’re grateful for, even if they’re the smallest things.
You can revisit the jar later and read what you’ve written.
Friday — Do Something New
New Phrases
Learn three new phrases in a foreign language, something as simple as “thank you”, “please”, and “hello”.
Learning a new language may seem unnecessary in the age of AI, but it actually improves cognitive function and strengthens neural pathways.
So next time you’re ordering food in your favourite restaurant, you can thank them in their own language.
Here's Omniglot's guide to useful phrases in many languages
Saturday — Fun & Play
Play at the arcade
It’s a sad misconception that playing games is only for children. Even if you believe that, wouldn’t it be nice to entertain your inner child for a day?
If you don’t live near an arcade, you can visit a Christmas market and play one of the fair games. Or even create your own at home by tossing paper balls into a bin.
Remember, the goal is not to win, but to have fun!
Here are some free online games if you don't want to leave your house
Sunday — Wind Down
Digital Sunset
“Digital Sunset” is an evening routine where you turn off all electronic devices to wind down.
Artificial blue light from screens suppresses melatonin, the hormone that regulates sleep.
So, turn off your TV, put your phone on Do Not Disturb, and give yourself 10 minutes to relax before sleep. Pick up a good book, do a nightly skincare routine, or simply sit and unwind.