Blog | Make a wellbeing pledge to achieve your goals

Setting objectives and targets can often be overwhelming and difficult to achieve. Therefore, I’ve put together a few simple tips, tricks, and promises you can make to yourself, to put you on the right track to wellness. Setting yourself small, achievable habits from the start can set you up for success.

Practice mindfulness

A form of meditation, with Buddhist roots, mindfulness can be tailored to your own needs. Building awareness and focussing on the present can teach you to be kinder to yourself and to help process the moment - whilst remaining neutral. There are lots of ways to learn how to achieve mindfulness, from NHS appointed courses to self-help books. Just five minutes of mindfulness before, during, or after work can help ground some of your anxious feelings and
make you feel more in control.

Move more

A sedentary lifestyle affects your health negatively and it can lead to obesity, heart disease and diabetes. Simple things can make a difference, try stretching each morning to get your body ready for the day, and take the opportunity to get up from your desk and walk around. It’s easy to get lost in whatever you are doing, so a fitness watch or other smart device can remind you to get moving. Acting on these alerts can make you feel less stiff and more positive as the day goes on.

Eat well

Are your lunchtimes spent catching up on home visits, referrals and paperwork? Try and take at least 30 minutes out of your day to switch off and eat mindfully. Instead of a white bread sandwich - mix it up with whole grain salads or
comforting soups.

Talk to your colleagues and family if things are too much, even if you feel like you are managing.

Avoid burnout

This might not seem easy when workplace pressures are mounting. Finding the tools and techniques that work for you are part of looking after yourself and feeling better. To achieve workplace wellbeing the whole team needs to be involved – helping each other to make changes to improve everyone’s working life. Talk to your colleagues and family if things are too much, even if you feel like you are managing. Ask for help, make changes to your day, and say ‘no’ more; this can help you recognise the path to burnout before you get there and take steps to stop it.

Try something new

It’s difficult to switch off from work, but it’s important to relax whenever you can. Try something creative, join a book club, or you could learn a new skill. This can help raise your low mood, ease anxiety, and build confidence - especially if that new thing involves being outdoors.

Making ‘me’ time for that coffee with a friend, or a night out can help you connect with people who can support you.

Connect

In our busy lives, just making it through the day often seems like an achievement in itself. We lose track of when we see friends or loved ones and it can be weeks or even months before you’ve connected with anyone outside work or immediate family. Making ‘me’ time for that coffee with a friend, or a night out can help you connect with people who can support you.

Reuse, reduce, re-wear, recycle

It’s easy to get overwhelmed with negative news stories about the environment and the cost-ofliving crisis. Making a positive change, no matter how small, can make a big impact. Here are a few easy steps you can take to make a difference to the planet whilst improving your wellbeing:

Reduce food waste by reusing leftovers
Buy second-hand
Walk instead of drive
Repair or thrift rather than throw away and adding to landfill waste.

Think smart

Whatever your goals are, make them specific, measurable, achievable, realistic and timely. Think of the goals you create for your PDP in work appraisals – make them easy to do and impactful. Forming new habits takes several weeks, so making unrealistic commitments will make failure more likely. Take small steps instead.

For more information on how to be a healthier you, visit Patient.info

About the author

Dr Krishna Vakharia

Chief Medical Officer – Health

Krishna oversees multiple areas at Optum UK, including EMIS‑X, EMIS-Web and population health products, amongst others. She is an NHS GP, appraiser and regular dermatology examiner, with additional qualifications in women’s health and dermatology.