Daily habits for wellbeing

Wellbeing is not something you fix once. It comes from small habits repeated most days. The NHS sums up the evidence in five simple steps you can fit into a school or university week.

Step 1: Connect with other people

• The NHS suggests spending time with family each day, for example eating dinner together at a set time, and arranging time with friends you have not seen for a while.
• Switch off the TV or put phones away to talk or play a game together.
• Use video calls to stay close to people who live far away, but do not rely only on texting and messaging (NHS).
• In the GCC, family meals and gatherings are already a strong tradition. Being fully present at them, phone away, counts.

Step 2: Be physically active

• The NHS says you do not need hours in a gym: find activities you enjoy and make them part of your life, such as running, swimming, a team sport or dancing.
• The WHO says any amount of physical activity is better than none, all activity counts, and regular activity in young people is associated with better mental health.
• In hot months, plan activity for early morning, evening or indoors, such as a mall walk, a home workout or a swimming pool.
• The Nutrition and a Healthy Body module covers how much activity teenagers need.

Step 3: Learn new skills

• The NHS lists learning new skills as one of its 5 steps, with ideas such as learning to cook a new dish, trying a DIY project or taking up a hobby like painting or a new sport.
• It does not have to involve exams or qualifications (NHS). Learning a recipe from a grandparent or a new language with an app counts.
• Choose something with a small first step you can do this week.

Step 4: Give to others

• The NHS suggests small acts like thanking someone, asking friends or family how they are and really listening to the answer.
• Offer practical help, such as helping a sibling with homework or a neighbour with shopping.
• Volunteering in your community, for example helping at a school, hospital or care home, is another NHS suggestion. See the Purpose and Service module for volunteering in the UAE.

Step 5: Pay attention to the present moment

• The NHS describes mindfulness as noticing your thoughts, feelings, body and surroundings, and says it can help you enjoy life more and understand yourself better.
• Try it on a short walk: notice five things you can see, the feel of the air and the sounds around you.
• The NHS breathing exercise is an easy daily practice: in through your nose and out through your mouth, counting steadily to 5, for at least 5 minutes.

Small daily anchors

• Sleep: most teenagers need 8 to 10 hours (NHS). Keep the same bedtime and wake time, as the CDC recommends.
• Gratitude: write down 3 things you are thankful for each day, however small (NHS Every Mind Matters).
• Self-talk: speak to yourself with the kindness and honesty you would offer a close friend (NHS).
• Clear your head: writing a to-do list for the next day before bed can help clear your mind (NHS).
• Food: eat balanced meals covering the main food groups (NHS). The Nutrition module has the details.