Our lives can be busy and stressful, with our mental health and wellbeing often coming last. The simple action of reading a few pages from our favourite book can help reduce stress and improve our wellbeing.

Nick, from The Rabbit Hole independent bookshop in Brigg, explains why reading for wellbeing is so important:

“We see reading books as a link between physical exercise and mental exercise. The kinaesthetic process of holding the book and turning the pages is relaxing and requires thought and interaction. The whole process is part of committing to that activity, relaxing and taking in what you are reading.”

In fact, researchers at the University of Sussex found that reading for just 6 minutes a day can reduce stress levels by 68%. This makes reading it more relaxing than listening to music, playing video games or having a cup of tea!

“Reading helps take you away from the daily routine and transport you and your feelings elsewhere, even if only for a few minutes or an hour. You are where the book takes you. The look, feel, smell and texture of a book can help focus the mind. Reading allows you to enter a new world away from the stresses and strains you are feeling and experiencing.”

Researchers have conducted several studies in recent years on reading to deal with grief, chronic pain, and as an alternative to mental health therapy, showing a correlation between reading and improved health and wellbeing.

“In the past, as a referral unit teacher, I’ve seen the benefits of reading firsthand. Once the kids plucked up the courage to read and look at books, they would say how it helped them to switch off from the world around them. That’s true for adults too.”

Many independent bookshops are not only known for their well-stocked shelves, but also for their unique position in our community as safe spaces where connections can be made and friendships formed. Lots of bookshops are actively involved in their local community, offering events, activities, book clubs and even spaces to relax and unwind.

“We run The Rabbit Hole as a community shop and have seated areas for people to chat, children’s play areas so parents and carers can bring children in and quite literally ‘have a break’.”

“In Brigg especially we have a flow of ‘regulars’ – both adults and young people – who just need somewhere to chat, meet or ask for advice. We do also cater for some of our community members who find that their children aren’t welcome in other places. They bring their children here to play, sit, read – or in one case line up all our toys carefully through the centre of the shop in very straight lines!”

“We’re proud to work with lots of organisations around mental health and wellbeing. We’ve worked with the police, in schools, and adult support groups and take care to always be fully inclusive.”

Why not take 6 minutes this World Book Day to read a few pages of that book gathering dust on your shelf? Or visit your local independent bookshop and find out more about what they offer.

“Let yourself by transported to a world of adventure, romance or even history, just for a few minutes. Don’t just read when you’re on a sun lounger or confined to a hospital ward, make it a part of your daily life.”

The Rabbit Hole is an independent bookshop in Brigg owned and run by ex-teachers Mel and Nick. Visit their website to discover more about the shop and the host of community events they offer.

Visit the Mental Health support area of our website if you need more wellbeing advice. 

Let’s set the record straight. . . . each year the third Monday of January rolls around, the term “Blue Monday” resurfaces, claiming this day to be the most depressing of the year. But let’s set the record straight: mental health challenges aren’t confined to a single date on the calendar. The notion of Blue Monday was born in 2004 as a marketing gimmick for holiday bookings. It has since been debunked by its creator, Cliff Arnall, who created it. Depression and other mental health conditions are complex, serious, and can affect individuals at any time of year – not just on a day wrapped in myth. Let’s use this opportunity to remind ourselves that mental health awareness is important every day, and support is available year-round.

Key factors of the Blue Monday

• Poor weather conditions and lack of sunlight
• Debt accumulated during Christmas and winter deals
• The time since Christmas and distance remaining until payday
• The low motivation and productivity levels we tend to experience as New Year’s resolutions fall by the wayside
• The growing feeling of a need to act

Despite its growing prominence as a calendar date, Blue Monday isn’t backed by scientific research data.

A few ideas to check in with yourself

If you’re feeling isolated or lonely, techniques that boost oxytocin levels can help:

• Practicing self-kindness and self-compassion
• Mindfulness meditation
• Resting and sleeping
• Sending a message expressing gratitude to people you know

Dial up your Dopamine. When we’re down and demotivated, dopamine-boosting techniques can help us overcome low motivational levels.

• Physical exercise, movement, or dancing
• Eating healthy foods that are high in protein and good fats
• Trying something new
• Practicing gratitude
• Celebrating small victories

Wellbeing is not Just for one day – it’s important to remember:

• Our bank accounts may feel drained after the festive season
• Credit cards may be maxed out
• New Year’s resolutions may have already failed
• It’s cold and dark
• The next holiday might seem far away
• Many of us spend more time focusing on the needs of others than on our own

I got a take on “Blue Monday” from Sarah, a Mental Health Practitioner who says . . .

“. . . “Blue Monday” really makes me stop and think. I understand that for many, January can be a challenging time. The previous month may have been busy and expensive, with the next payday seeming so far off, and socialising less often may add to a feeling of isolation. However, labelling this specific day as “Blue Monday” can also contribute to our mood by reinforcing the idea that we should feel sad on this day.

If you tell yourself you’re going to feel low, you’re more likely to experience that and to notice things that reinforce those feelings.

That’s why I encourage you to take a different view. Use this day as an opportunity to focus on your wellbeing. Plan something to look forward to:

• Arrange to meet someone for a chat.
• Go out for some fresh air and exercise.
• Try cooking something new.
• Invest in yourself and your wellbeing.

The key here is planning. When you make a plan, you increase the likelihood that you’ll follow through, giving yourself the chance to boost your mood and create positive experiences.

At the same time, I think it’s important to acknowledge that “Blue Monday” can also be an opportunity to talk about mental health more openly. If you’re struggling, this is a great moment to remind yourself that it’s okay to seek support. Whether through your GP, a mental health charity, or other resources, help is available.

Above all, be kind to yourself – Sarah.”

Introducing ‘Brew Monday’

Samaritans have flipped Blue Monday on its head with Brew Monday. The idea? Make time for a cuppa and a catch-up with someone you care about.
• Date: Monday, 20th January 2025
• Activity: Grab a warm drink – (tea, coffee, or even hot chocolate) and have a chat.

Whether it’s in person, over the phone, or virtual – it’s all about connection.

One last thing . . .

Blue Monday might well be a myth, but feeling down sometimes is real. The trick? Don’t let one day define your mood. Check in with yourself, reach out to others, and remember – spring is just around the corner.

More Info:

Samaritans – Samaritans – Brew Monday
Mental Health Resources for Young People – Mental health
Mental Health and Wellbeing – Mental health and wellbeing – Let’s Get Better

My name is Sarah, and I am a Mental Health Practitioner in North Yorkshire.  I am writing this blog to acknowledge that the Festive period can be projected as a happy time of year however, for many, it can have a significant impact upon their mental health.

There are many reasons as to why Christmas can affect mental health including going through grief from a bereavement, financial worries due to pressure to buy presents for others, and increased socialising with family and friends to name a few.

It can be a very overwhelming time of year and with social media easily accessible, it’s important to look after and prioritise our mental wellbeing. It can be easy to spend time comparing yourself and how you celebrate to others, and participating in doom scrolling. But often, things you will see on social media do not reflect reality.

Here are some tips to help, and that I hope you will consider using, to stay well this Christmas:

• Giving yourself the opportunity to reflect and prioritise the plans you want this Christmas rather than what other people are encouraging you to do. I acknowledge this is not always the easiest thing to do and makes us feel guilty initially if you are to say no. However, you will feel better longer term if you are able to prioritise yourself.
  
• Be careful with your money. I would encourage you to set a budget and buy within your means. People can feel they should buy others presents and spend money they do not have. Have conversations with those around you and try to be realistic, and honest about money concerns this Christmas; for many you will be helping them as they could also have the same concern.
  
• Be Prepared. This may include things such as ensuring you won’t run out of medication over Christmas time, due to pharmacies closing on the bank holiday. It may involve trying to keep a routine and plan for the days during the Christmas holidays, including days for rest, as it can be very overwhelming.
  
• Family. There can be people we will see over the Christmas period that we may not wish to see and cannot avoid that affect our mental health more. It is important that you think about a balance that could work, for example volunteer to do an activity so it can keep you busy or approach those who make you feel safe and have a conversation.
  
• Honest conversations. These conversations can be with yourself or others. Acknowledging how you feel can be really empowering, it allows you to take control of your mental wellbeing. I know myself that speaking to those who understand me and who listen to how I am feeling gives me the opportunity to feel supported.

The most important message I wish to get across to people this time of year is to be kind and true to yourself. You and I are only human and there is only so much we can do or places we can go. Therefore, think about how to spend your time and what is going to be the best for you and your mental health.

Take care of yourself,

Sarah Godbold
Advanced First Contact Mental Health Practitioner

Fellas, we need to talk about mental health. Or do we?

Improving your mental health doesn’t always require you to spill the beans to someone about how you’re feeling. In our recently developed mental fitness programme for men in the workplace, we use an approach called Behavioural Activation to provide simple, evidence-based ways to improve mental wellbeing through actions instead of words.

What Is Behavioural Activation (BA)?

BA focuses on identifying and engaging in activities that bring purpose or enjoyment. These actions disrupt cycles of inactivity, isolation, and negative thoughts. It’s not about waiting to feel motivated—it’s about setting goals to do activities first and letting positive feelings follow.

Men may not always spot the signs they’re beginning to struggle with their mental health because they’re more likely to experience things like irritability, anger, over working, or withdrawing from people and activities. If you recognise that you’re starting to feel like this more frequently, try taking some of the simple actions below to get things back on track.

Start small: the power of simple actions

BA works because it breaks tasks into manageable steps. Men often find it appealing because it is practical and focuses on setting goals and taking actions, rather than just talking. Here’s five examples of how you can apply BA principles in everyday life.

1. Make time for fun

Men often overlook the value of fun and relaxation for mental health. Life can become all work and no play. It sounds obvious, but research shows that regularly planning fun activities can reduce stress and improve mood.

Action plan ideas:

• Set aside 30 minutes each week for a favourite hobby like gaming or building something.
• Spend an evening watching your favourite TV show or listening to music you love.
• Schedule a “tech-free” evening to unwind with a book, music, or time outdoors.

2. Physical health

Exercise clears your head and lifts your mood. Even short walks can make a big difference. You don’t need a gym.

Action plan ideas:

• Take a walk around your local area or park twice a week. Leave the phone at home.
• Do 10 press ups after waking up or during the adverts on TV.
• Sign up for a low-pressure, no commitment group activity like a recreational 5-a-side league or social run club.

3. Spend time with people who matter

Good company is good for your mental health. Spending time with mates can ease stress and remind you you’re not alone.

Action plan ideas:

• Call or text a mate once a week, even if it’s just a quick “how’s things?”.
• Plan a meet-up for a coffee, curry, or a game of cards, darts, or pool.
• Set a recurring time for family dinners or game nights.

4. Work-life balance

Work stress can pile up fast. You can’t always change the job, but you can protect your time and energy.

Action plan ideas:

• Set a strict “no work emails” rule after 8pm (or a time that works for you / your work day).
• Take a 5-minute break every hour to stretch, grab some water, or breathe.
• Dedicate one evening a week to a hobby or personal project.

5. New challenges

Taking part in meaningful activities or learning something new can boost self-esteem and mental clarity. It can also give life a stronger sense of direction.

Action plan ideas:

• Take on a small challenge that’s been nagging away at you, like organising a cluttered drawer.
• Try a new skill—watch a YouTube tutorial or fix a household item.
• Volunteer for a cause you care about, even if it’s just giving a neighbour a hand.

Why it works

These small, intentional actions increase engagement with life. Over time, they can reduce the power of negative thoughts and build momentum for positive change.

Don’t feel motivated? That’s normal. Start with the easiest task on your list. Behavioural Activation is about acting despite how you feel. In our workplace programme for men, we talk about “following the action plan, not your mood”. Mental health isn’t about being perfect, every small step forward counts. Begin with one action from your list. Stick with it for a week. See how you feel. Over time, these small efforts create lasting change.

Meet James, a local firefighter who works hard to protect our community. When he’s not on duty, you’ll often find him at the edge of a peaceful lake with a fishing rod or pole in hand. For James, fishing is much more than a hobby—it’s a way to relax, clear his mind, and feel refreshed. Spending time by the water helps him deal with the stresses of his job and brings him a sense of calm. Let’s look at how fishing, and being outdoors in nature, can be good for us too.

Fishing as Therapy: How It Helps 

James’s job as a firefighter is physically and emotionally demanding. With the pressures he faces on the job, he needs time to unwind and reset. For him, fishing provides that peaceful escape.

“When I’m sitting by the lake, with just the sound of the water, it feels like the world slows down,” James says. “It gives me a chance to clear my head and focus on something simple.” Fishing helps him feel centered, which is something we can all benefit from. Spending time outdoors, especially by water, has been shown to reduce stress and improve mood, offering a natural way to recharge.

Benefits of Being Outdoors Near Water

Time spent outside, especially near lakes, rivers has many health benefits for both body and mind. Here’s why fishing and being near nature can be so good for us:

1. Reduces Stress and Anxiety

Nature has a calming effect, especially water. Studies show that spending time near water can lower stress levels and reduce anxiety often known as blue health. This is the idea that being near or on water provides good benefits to physical and mental health. For James, the sound of the water and the stillness of the lake help him let go of work stress and feel at peace.

2. Boosts Mood and Focus

Being outdoors naturally lifts our spirits. Focusing on something like fishing can also help us practice mindfulness, which keeps our minds in the present moment. This kind of focus can improve mood and make us feel more positive.

3. Improves Physical Health

Fishing might not seem very active, but it actually involves light exercise, from walking around the lake to casting the line. Being outdoors also gives us fresh air and natural sunlight, which boosts vitamin D and strengthens our immune system.

4. Provides a Break from Technology

We’re all connected to screens these days, which can drain our mental energy. Time spent outdoors gives us a break from technology, which helps refresh the mind. When James goes fishing, he often leaves his phone behind, allowing him to fully disconnect and relax.

For James, days spent fishing remind us of how nature can help us feel better. Whether it’s fishing, going for a walk, or simply sitting by the water, spending time outdoors can boost both mental and physical health. 

If you’re looking for an easy way to feel calmer and more balanced, consider spending time in nature. You don’t have to travel far—find a nearby park, lake, or green space, and let yourself enjoy it. Like James, you might find that these simple moments outside can make a big difference.  So next time you need a break, think about stepping outdoors and getting your dose of blue health letting nature work its magic. It could be just what you need to feel recharged and refreshed.

Everyone knows smoking is a major threat to physical health. But what about its impact on your mental well-being? Many smokers believe cigarettes offer a crutch for stress, anxiety, and low mood. This Mental Health Awareness Week, let’s debunk that myth and explore the surprising benefits of quitting for your mental health.

The Vicious Cycle of Smoking and Mental Health

What smokers perceive as relief from anxiety and stress is actually a deceptive cycle – the tobacco withdrawal cycle. Smoking disrupts brain chemistry. When a smoker goes without a cigarette, cravings lead to irritability and anxiety. These feelings are then temporarily relieved by the next cigarette, only for the cycle to repeat. It’s a trap, not a solution.

Quitting Smoking: A Path to Mental Wellness

Fortunately, breaking free from this cycle offers significant mental health benefits. A 2021 Cochrane review confirms this. The gold standard review examined the impact of quitting smoking on mental health after the withdrawal stage and found that compared to continuing smokers, those who quit experienced:

• Reduced Anxiety: Lower anxiety levels were observed in over 3,000 participants across 15 studies.
• Reduced Depression: Over 7,000 participants in 34 studies showed significant reductions in depression symptoms.
• Improved Overall Well-being: Studies reported positive changes in mood, stress levels, and overall mental well-being in those who quit. These benefits were seen across all groups, including individuals with existing mental health conditions.

The Good News Keeps Getting Better

The positive effects of quitting start appearing within six weeks and can last for years. Notably, reductions in anxiety and depression can be as significant as those experienced with antidepressant medication.

It’s Time to Breathe Easier, Mentally and Physically

We understand that quitting can seem daunting.  But the rewards are immense! There’s a wealth of evidence-based support available to help you through the process.

Advisers are trained to deliver advice, support and encouragement that can improve your chances of quitting. 

They can tell you about nicotine replacement products and other stop smoking medicines. They can also recommend which product or combination of products could work for you.

They can support you if you want to use your own e-cigarette, also called a vape, to help you quit too.

Need a little extra motivation? Your adviser can measure the level of carbon monoxide in your body (the CO level) using a carbon monoxide monitor. The monitor shows how your CO level drops to the same level as a non-smoker’s just 48 hours after your last cigarette.

Let’s debunk the myth once and for all

Smoking does not alleviate stress or improve mental health. In fact, it does the opposite. By starting your stopping smoking journey, you’re taking control of your mental health too.

Local Stop Smoking Services in Humber and North Yorkshire

East Riding

Tel: 0330 236 9102

Hull

Tel: 01482 977617

North East Lincolnshire

Tel: 01472 325500

North Lincolnshire

Tel: 01724 298212

North Yorkshire

Tel: 01609 797272

York

Tel: 01904 553377

This year let’s ditch the resolutions that feel like ‘giving up’ and embrace a swap that leads to gaining something truly valuable: better mental health. We’re talking about swapping those cigarettes for safer nicotine options, like patches, gum, or even vapes.

The overwhelming evidence shows that once you’re free from harmful tobacco, your mental health can blossom. Stopping smoking doesn’t worsen mental health; it actually helps! Studies reveal that quitting’s positive impact on anxiety and depression can be as significant as taking antidepressants. Anxiety, depression, and stress levels take a nosedive, replaced by positive feelings, reduced stress, and a newfound sense of well-being.

But why is this swap so powerful for mental health?

Smoking might feel like a temporary stress reliever, but it’s actually a vicious cycle. Nicotine messes with your brain, leaving you craving more and more, leading to those anxious, irritable feelings when you don’t have a cigarette. This cycle keeps you trapped, while quitting sets you free.

• Reduced anxiety: Feeling calmer and more in control, not at the mercy of cravings.
• Brighter mood: Saying goodbye to those dark clouds and embracing sunshine and positivity.
• Less stress: Taking a deep breath and feeling the weight lift from your shoulders.
• Improved self-worth: Knowing you’ve conquered a challenge and taken control of your well-being.

This isn’t just wishful thinking:

Thousands of ex-smokers have experienced these benefits first hand. They’ll tell you it’s not about deprivation, it’s about reclaiming your power and unlocking your full potential. Check out Paul’s Story here.
You can also watch Sam’s story on the benefits of stopping smoking here.

Ready to make the swap?

We’re here to support you every step of the way. Our local stop smoking services are here to help by offering a range of resources and support, including:

• Nicotine replacement therapy: Patches, gum, or vapes to help you gradually reduce your nicotine intake.
• One-on=one support:  Get personalized guidance.
• Digital tools and apps: Stay motivated and track your progress with helpful resources.

This New Year let’s rewrite the narrative. Make 2024 the year you swap smoking for a brighter mind, a healthier body, and a happier you. Embrace the freedom, the joy, and the mental clarity that awaits. Take that first step and breathe in a future brimming with possibilities.

Remember, it’s not just about quitting cigarettes; it’s about quitting the limitations they’ve imposed on your life.

For some, Boxing Day is about relaxing and lazing around with family, films and football to shake off the excesses of Christmas Day.

However, there are just as many who use the time to get out and about but when a walk doesn’t set the pulse racing high enough, there are always the cold waters of the North Sea to shock you out of a Christmas stupor with a traditional Boxing Day dip.

My names Kate and I am a water enthusiast! I’m a passionate swimming teacher who has found a love for the invigorating world of cold-water swimming. This year I completed the incredible Humber swim, and I’m here to share my experience, along with shedding light on the many health benefits associated with this thrilling activity.

The Health Benefits of Cold Water Swimming

Cold water swimming isn’t just about braving the chill; it comes with a host of health benefits too! Here are a few that keep me diving in:

Boosts Immune System: The shock of cold water triggers the body to boost its immune system. Regular dips can reduce the likelihood of illnesses and increase the body’s resistance to infections.

Mental Well-being: The rush of endorphins and adrenaline from cold water swimming acts as a natural mood lifter. It’s like an instant reset button for stress and anxiety.

Enhanced Circulation: Cold water immersion stimulates blood flow, promoting better circulation throughout the body. This can help with muscle recovery and overall cardiovascular health.

Improved Resilience: Constant exposure to cold water gradually strengthens the body’s ability to adapt to extreme temperatures, making us more resilient to both hot and cold conditions.

The importance of Learning to Swim from a Young Age

As a swimming teacher, I’ve witnessed firsthand the incredible impact learning to swim at a young age can have on a person’s life. Here’s why it’s so crucial:

Water Safety: Learning to swim early not only builds confidence but also teaches crucial water safety skills. It’s an essential life skill that can prevent accidents and save lives.

Physical Development: Swimming is a fantastic full-body workout. Starting young helps children develop strong muscles, coordination, and stamina.

Confidence and Discipline: Mastering swimming strokes instills a sense of accomplishment and boosts self-esteem. It also teaches discipline and perseverance, traits that go beyond the pool.

Lifelong Passion: Introducing children to swimming early can spark a lifelong love for the water, encouraging a healthy and active lifestyle.

My journey of cold-water swimming has been nothing short of exhilarating. The Humber swim was a testament of my resilience and the sheer joy of conquering challenges. I encourage anyone to give it a go.

Remember, whether it’s taking a plunge into icy waters or simply learning to swim, embracing new experiences brings immense rewards. So, dive in and explore the waters.

Kate

If Friday hasn’t come soon enough and your big weekend plans all involve your duvet, maybe tiredness is becoming an issue.

Tiredness is often due to stress, not enough sleep, poor diet and other habits. Try these self-help tips to restore your energy levels an get a better nights sleep.

If you feel you’re suffering from fatigue, which is an overwhelming tiredness that isn’t helped by rest and sleep, you may have an underlying medical condition. Consult a GP for advice.

Eat often to beat tiredness

A good way to keep up your energy is to eat regular meals and healthy snacks every 3 to 4 hours. This can be in place of a large meal less often.

Get moving

Exercise might be the last thing on your mind but even a 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.

Take time to relax

Learning how to relax takes practice, but over time it can help release tension in your body, calm your mind and improve your mental wellbeing.

There is a really useful bedtime meditation video where you can let the instructor’s soothing words and relaxing moves, help you leave the stresses and strains of the day behind and prepare for restful sleep.

Although this video is ideal at bedtime, you can follow it whenever you need to take time out to relax. All you need is a blanket, some cushions and a mat if useful, the most important thing is to be comfortable.

These fitness videos have been created by InstructorLive and range from 10 to 45 minutes. Please note that these videos are recorded sessions of previously live webcasts.

Drink more water for better energy 

Sometimes you feel tired simply because you’re mildly dehydrated. Drinking more, especially water throughout the day can increase your ability to have a better nights sleep.

For more tips on getting better night’s sleep visit NHS.uk

Even gentle exercise can improve your health and wellbeing. You don’t have to pay huge sums of money for expensive memberships or equipment or torture yourself doing something you hate. Instead, why not think about trying to add more movement into your life to keep your mind and body happy and healthy.

Top tips

• The best exercise you can do is the one you enjoy and the one you can do regularly. Anyone can do something they dislike every day for a week, if you even last that long! This doesn’t compare to the benefits of doing something you look forward to doing once a week for the next 20 years.
• Physical activity doesn’t have to be structured and formal. It could be a walk around your town, dancing in the living room, stretching, or gardening.
• Choose something that feels good. Who doesn’t want an effective, joyful way to start their morning, decompress after work, spend time with others, or stretch their muscles?
• Aim to meet the recommendations. There are so many ways you might do this.
• Do it with others- with a friend, with family, or join a class. This can add to the enjoyment and keep you accountable.
• Or it could be an opportunity for some time to yourself.
• Learn a new skill, such as Pilates, climbing or golf.
• Reduce your sedentary time. Regardless of how active you are, reducing your time spent sitting still has additional health benefits.
• Snack on activity. Little and often can be easier than one longer session, such as 3 x 10-minute brisk walks rather than 1 x 30-minute walk.

Putting this into action

Having the knowledge and understanding is only part of the puzzle. We all know what we ought to be doing; that doesn’t mean we do it. Take some time to think about the following points so you have a clear plan of what you will do and how.

• What are your reasons to increase activity? More energy, more confidence, or better stress management? Reminding yourself of these will help motivate you. If you have more than one reason for doing it, it is easier to adapt if your circumstances change or your goal shifts.
• What might prevent you from achieving your goal and how you will overcome this. Anticipating problems before they arise puts us in a better position to deal with them.
• Start small and don’t try to change multiple things at once. Changing one thing a small amount is easy to do, immediately rewarding and quickly becomes a habit to build on.
• Set SMART goals

Specific

A specific goal is much more likely to be accomplished than a general one. To help you make your goal specific, think about Who, What, Where, When and Why

Measurable

A measurable goal lets you know if you are making progress. Are you walking faster or longer distances, are you lifting heavier weights, are you active more often or managing the stress of daily life better? When your goal is measurable you can manage your progress. Ask yourself ‘how much’ or ‘how many’?

Achievable

You need to know you will be able to achieve your goals in the given time. They should slightly challenge you but not to an extent that they demotivate you if you are unable to meet your target

Relevant

A relevant goal is one that is important to you. Think about your reasons for making a change.

Time-bound

A time-bound goal helps you to visualise how it will fit into your life. Think how frequently and for how long you will do the activity. E.g. you might start doing something for 20 minutes, twice a week.