Seven steps to take care of your total wellbeing every day

Take care of your total wellbeing with C.L.A.N.G.E.R.S

No, we’re not talking about the much-loved children’s TV show. But daily habits that you can adopt that are good for your everyday health and increase your ability to bounce back when life throws an unexpected curveball.

In 2008, research by the New Economics Foundation created five evidence-based steps that everybody can take to improve their mental wellbeing:1

  1. Connect
  2. Learn
  3. (be) Active
  4. Notice
  5. Give back

How to support your total wellbeing

Dr Phil Hammond, doctor, journalist, broadcaster, campaigner and comedian, has subsequently extended this with an additional three steps to take care of our total wellbeing.2

  • Connect – We are social animals so connections with other people, places and the world around us help to create the cornerstones of our lives. Social isolation and loneliness is detrimental to our health and may be as bad for us as smoking.2 Take the time to enjoy your own company as well, giving you the space to think, reflect, explore and relax.
  • Learn – There is good evidence that the more you learn, the better your health becomes. It can provide you with a purpose, help you to develop new passions and provide confidence with your achievements, as well as being fun.
  • (be) Active – Aim for five portions of fun a day for your mind and body, with at least one outdoors and one that gets you pleasantly breathless. You could rediscover old passions, or try new ones. Just be sure to choose activities that you enjoy so you’ll want to keep doing them.
  • Notice – This is all about mindfulness. Take time each day to slow down and just be present.
  • Give back – Helping others and showing compassion is important for good emotional health as it builds connections to other.
  • Eat well – Learn what’s good and enjoyable to eat, and in what quantities to help maintain a healthy weight and take care of your gut. Make the time to sit and eat with friends and family.
  • Relax – Take the time to rest your mind each day, to let it wind down and de-clutter. Our brains are programmed to auto fill with negative thoughts as their natural state and are neuro plastic - so what we focus on is what grows. Fill your brain with what you need to be there – the more positive, the better, clear out the rubbish and ensure you have strategies to help deal with any negative thoughts.
  • Sleep – Good sleep is essential for your mental and physical health. Half the population in the UK have poor quality sleep and feel more tired, stressed, less energised and more anxious as a result.2 So practice good sleep habits and aim for a regular eight hours of sleep a night.

Watch this video of Dr Phil Hammond explaining CLANGERS.


1 New Economics Foundation, 2008
2 Dr Phil Hammond, 2018
Marketing communication FP19.874


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