Monday – Body Care
“If you’re feeling sluggish, it might be because you are not getting enough natural light. Inside our brains, there is a master clock called the suprachiasmatic nucleus. Natural light, even on a very cloudy and dreary winters day, has a powerful effect on regulating this clock and with reduced travel due to working at home, most of us are missing out on this effect. To make use of this, spend some time outside even if it’s just for a minute whilst you are sill in your PJs and drinking your morning cuppa”. Dr Faye Begeti (Neurology Doctor)
Tuesday – Achievement
Music for Focus
Music shares neural pathways with other cognitive processes. Using classical music when studying can help to develop focus and self-control.Particular tempos, patterns and structures can help the brain enter the ‘Alpha mode’ which keeps the brain alert whilst the body relaxes. Our brains are naturally attracted to the rhythm and pattern of music. Music is also known to release dopamine which helps regulate attention. Research indicates that Baroque music, composed by Handel, Beethoven, Mozart, Bach and Vivaldi for example specifically helps the brain enter the ‘Alpha Mode’. Not sure: Give ‘Brandenburg Concertos’ by J.S Bach or ‘Water Music’ by Handel a try. Music with lyrics can be distracting so choose wisely. If you’re not a fan of classical music then look for something with a steady bass rhythm of 60 beats/minute.
Wednesday – Connect with Others
Acts of Kindness
List five day-to-day activities you do. Then, next to each activity, write a way you can do the same activity, but with an added element of kindness. For example, “Floss & brush teeth” might get transformed into “Think of five things I’m grateful for while flossing and brushing.” This is an excellent exercise to think of ways to incorporate kindness (for others and yourself) into your daily routine.
Thursday – Enjoyment
Enjoy an hour with nature and discover the wildlife on your doorstep. Studies show that connecting with the natural world is good for our mental health and wellbeing. Gift yourself an hour of tranquility, grab a cuppa and sit somewhere comfortable to watch those robins, sparrows and starlings as they search for winter food.
Friday – Step Back
Thinking about things
It can be really stressful to feel as though you are constantly having to react to new situation or events, without a chance to process how you really feel about them. It sounds simple, but taking some time to think can help you to feel more in control again. Lots of people find that it helps to find a quiet spot where you won’t be disturbed. Others fine listening to ambient classical music can help focus their thoughts too.