56 ways to nurture your wellbeing

This list is a compilation of ideas originally printed in Mental Nutrition Digest.

1. Notice what affects your mood negatively. What were you thinking and in response to what? Practice challenging this thinking.
2. Ask yourself, What did I learn today? Small insights can reap large benefits.
3. Stop assuming that other people are thinking your thoughts, particularly negative ones like, 'I bet they're thinking I'm stupid .' Chances are they are worrying about what someone is thinking of them rather than thinking about you.
4. Pay attention to what you dwell on. If for example, you think about how unfair life is, chances are you'll see more and more injustice. Instead, notice what goes well.
5. Accept that risks are rarely fatal. You usually get another chance.
6. Try being an independent spirit, someone who can act without looking to others to follow.
7. Make use of public parks. Gather with friends to sing, play cards, exercise, break bread, play.
8. Be aware of symbols of power and exclusion. Kings, emperors and other powerful people have long used space, separation, rituals and clothes to keep ordinary folk at bay. Note whether you do this with colleagues, staff, friends and family.
9. Exercise your intention to focus on what you are doing. You'll enjoy more and gain more benefit.
10. Choose to identify what you are 'for', not just what you are against. Many campaigns focus on being against something (eg National Coalition Against Bullying). While it's useful to identify what we don't want, working for what we'd like drives a different outlook and alternative action. (eg Action for Respectful Behaviour)
11. Read to your children.
12. Contribute to a positive workplace by voicing 3 positives to 1 negative.
13. Contribute to a positive home with 5 positives to 1 negative.
14. Respond enthusiastically to other people's good news.
15. Spend time outdoors, connect with nature. (Ecopsychologists are providing evidence of the value of the human-nature relationships to wellbeing.)
16. Receive some regular exposure to sunlight for a supply of vitamin D. (A recent editorial in the Medical Journal of Australia suggests vitamin D deficiency is emerging as a public health issue.)
17. Make nuts your nibble of choice. Include Brazil nuts, almonds, pistachios.
18. Reduce television viewing time. (Heavy TV viewers are more anxious, more scared about the outside world, less trusting.)
19. Get enough sleep (between 7 and 9 hours). Sleep deprivation is linked to major health problems.
20. Keep a regular bed and wake time schedule to help the body's clock keep a regular cycle.
21. Tell the people who are important to you how they add to your life.
22. Be present, now, especially with people who matter.
23. Keep this in mind: Good conversation is always a source of great pleasure.
24. Stop thinking 'If only.' Make up your mind to feel good right now.
25. You wouldn't fill your house with garbage. Treat your mind with the same care.
26. Tell the people who are important to you how they add to your life.
27. Be present, now, especially with people who matter.
28. Keep this in mind: Good conversation is always a source of great pleasure.
29. Stop thinking 'If only.' Make up your mind to feel good right now.
30. You wouldn't fill your house with garbage. Treat your mind with the same care.
31. Think of movement as an opportunity rather than an inconvenience.
32. Be smoke free.
33. Move for good causes. Sign up for some philanthropic exercise by participating in fundraisers. You'll find ideas at http://www.mentalnutrition.com/wellbeing.html
34. Explore the power of music. Known as the Mozart Effect, particular sounds, tones and rhythms, especially the music of Mozart. Gregorian chant and others, are good for you physically, emotionally and spiritually.
35. Have regular check ups for all those bets that can play up.
36. Say hello, please and thank you, often.
37. Find ways to contribute to others' wellbeing.
38. Learn to say 'no'.
39. Set clear boundaries around when work finishes and being home starts.
40. Get enough sleep.
41. Be a source of positive energy. It spreads to those around you.
42. Focus on building, refining, applying your existing strengths and talents. Engagement and satisfaction comes from using what you're already good at.
43. Ensure expectations are clear. Frustration and resentment fester when people operate on unclear or ambiguous expectations.
44. Direct your attention to making positive comments. Limit unnecessary negative comments.
45. Give recognition and acknowledgement in ways people prefer.
46. Stop referring to 'they'. Take responsibility for what you think and do.
47. Exercise judgment about your actions. Consider how others may perceive what you do. Do not emulate Germaine Greer in being part of Big Brother, Prince Harry in wearing a Nazi uniform to a fancy dress party, or Mark Latham in not making a statement about the tsunami.
48. Meet your commitments. Do what you'll say you'll do.
49. Practice gratitude. Identify 3 specific things you're grateful for each day.
50. Make good parenting your proudest achievement.
51. Put more fun in your life.
52. When lifting, bend from the knees, use the large leg muscles, not the waist.
53. Avoid locking your knees when standing.
54. Look ahead when walking.
55. Tuck the chin in to keep the head level.
56. Take regular stretch breaks from using a computer.

Dr Ann Villiers, learning guide, professional speaker and author, is Australia 's only Mental Nutritionist� specialising in mind and language practices that help people build flexible thinking, confident speaking and quality connections with people. Visit www.mentalnutrition.com.