Wellness Literacy

Our model is inspired by Abraham Maslow’s Hierarchy of Needs. Our Well Habit Mountain is divided into these five connected levels. When we gain an understanding on how different elements of ourselves are connected we can move towards greater well-being and self-fulfilment.


1. Breathe

Breathing is the most fundamental need of the human body. You do it all day, every day.

It’s worth being aware of the air quality around you. Things like cigarette smoke, car exhaust, burning plastics, and strong cleaning products can fill your lungs with harmful chemicals. Avoiding these when possible is a smart move.

Your breath is a special way to calm your mind and find healing when things get overwhelming. Meditation is a great way to focus on your breathing and become more mindful. There are lots of different ways to meditate, so try a few out and find one that suits you.


2. Sleep

Sleep is like a magical realm where your body and mind work hard to recharge and prepare for a new day. Everyone has their unique sleep pattern, just like each person has their own way of doing things. It’s important to figure out what works best for you.

Not getting enough sleep is like setting out on a big adventure without all your supplies. It can leave you feeling unprepared and unable to think straight.

However, having a regular sleep routine, avoiding distractions and creating a cozy sleep environment prepares you for a productive journey. This will leave you feeling refreshed and prepared to face your daily challenges.


3. Move

Love it or hate it, we all know it’s good for us! Think of regular movement or exercise as a high-quality fuel that brings you more energy, helps you sleep better, improves your memory and your mood.

Take time to brainstorm and find the right blend for your engine. Dancing, cycling, playing sports or whatever activity you like.
Find the fuel that will keep your body running more smoothly and keeping it in the best condition for your life’s journey.

This one pivotal habit change can improve many other aspects of your health and life.


4. Nourishment

We love to eat, and rightly so, it’s delicious, life-giving stuff (for the most-part)!
We are each unique and our bodies respond to certain foods differently.

Understanding exactly which foods are right for your body and which can damage it, is a life-changing skill. Your body has an incredible capacity to heal itself and thrive with the right nutrients.

There are many habits that can be implemented for a healthier nourishment, such as drinking plenty of water, practising mindful eating, avoiding processed foods and eating vegetables from all colours of the rainbow.


5. Toxin-Free

In our world of innovation, some inventions have improved our lives, while others have brought harmful toxins. Some toxins cause damage even in small amounts. Each of us reacts uniquely to each one, making their effects hard to predict.

Toxins are unavoidable, so precaution is wise. Being toxin-free means thoughtful choices to minimise your daily exposure. For example chemical-free body products, safe cleaning solutions, unprocessed foods, filtered water, understanding medication side effects and seeking alternatives when possible. It’s all about safeguarding your well-being and the environment’s. Like taking care of both yourself and the world.



1. Stress Less

A fast-paced, hectic, and always screen-connected lifestyle can often lead to stress. Working long hours, worrying about things we can’t control, feeling disappointed or left out, or even just a bad hair day can cause physical and mental pressure.

We all react to stress differently – some get angry, others avoid situations and some freeze up. To break free from it’s spell, its important to notice and recognise your stress reactions. It is the first step to practicing being calm, making good decisions and taking control. Managing stress takes practice and dedication, but it’s a gift that will keep giving for a lifetime.

2. Boundaries

Think of boundaries as the invisible shields you create to protect yourself and ensure you’re treated with respect. They’re like a safety bubble for your emotions and well-being.

Now, picture a world where you have no boundaries. Where others make every decision in your life. You could lose sight of who you truly are!

Setting boundaries is about having the courage to stand up for what you want and say, ‘This is where I draw the line.’ It tells others that your personal, emotional, and physical boundaries matter and should be respected. It’s about being true to yourself and not feeling pushed around, showing self-worth and self-care.

3. Trust & Intuition

In a world focused on thinking and analysing, our ‘gut feeling’ and ‘instincts’ are often overlooked.

Self-trust and intuition are like your inner compass. They help you make choices. But sometimes, emotions can trick you into taking unwise actions. Doubt, fear, old habits, and self-distrust can take over. So, recognising the difference between your emotions and your intuition is important. Even if others’ opinions may be loud, learn to trust your inner voice.

Having a trust-worthy person in your life can also help you talk about your feelings, make tough choices, handle tricky stuff, and see things from a new angle. They can support you to self-trust.

4. Support

No matter how big or small your problem is, there’s always a way to find support. You can search for help online, reach out to your neighbors or talk to someone you trust.

However, there might be times when you’re not getting the support you’re looking for. This could be because you’re surrounded by the wrong people, stuck in a tough situation, lack the confidence to ask for help or think asking is a weakness.

Make sure you take care of yourself first before helping others. It can be emotionally tough to carry someone else’s problems. When you practice self-care, you’ll have the strength to support others when they need it.

5. Self-Care

Learn to treat yourself kindly. It’s not just about taking the time to unwind and relax; it’s also about forming healthier habits and taking care of your well-being.

Welcome your feelings and allow yourself to experience and express them. It might be uncomfortable, but that’s okay. It is by accepting your flaws that you can learn to care for them.

Pay attention to your destructive habits and what or who triggers them. Create new routines that will help you live with self-care. Think about how spending time alone can make you feel special. Find what helps you best.


1. Self-Regulate

Emotions are natural reactions; part of our body’s automatic reactions to various situations. There are no ‘bad’ ones. It’s how we handle and respond to them that matters.

A helpful technique is identifying what triggers our emotions. It can be harder to work out what evokes our negative feelings, but it’s a fantastic way to know ourselves better.

Once we can name our feelings, we can practice getting them off our chests. This may also help us heal from past emotional wounds and respond better in the future.

2. Passion, Play & Love

Have fun, connect with others, pursue your passions! Explore what excites you and you will live a more joyful and loving life. Laughter and playfulness are amazing ways to relieve stress, relax and connect with people.

Explore your passions without pressure and make them part of your life.

Learning about love languages, for both yourself and others, can make your relationships better and more enjoyable. The 5 love languages are: speaking words of affirmation, sharing physical touch, performing acts of service, receiving gifts and spending quality time.

3. Social Skills

Humans are by nature social creatures. The way we talk, listen, and act during our conversations can make a big difference in our relationships.

We can have habits that affect how we connect with others. But, the good news is, you can learn to be a better communicator!

Consider how you talk, listen and think in conversations. Practice your listening skills, ask open questions, give helpful feedback and avoid assumptions, judgments or unwanted opinions. These changes can make a big difference in how well you connect with others.

4. Assertive

Assertiveness helps you to honestly communicate your thoughts and feelings, whilst still being respectful of others. This skill helps to develop healthy self-esteem and self-respect. It enables you to set boundaries, stand up for your rights and prevents others from abusing you.

As we grow, we develop communication styles in response to challenging or difficult situations. These include being passive, aggressive or passive agressive. These communication styles can obstruct relationships and personal growth.

On the other hand, assertiveness lets you speak the truth without worrying about meeting others’ expectation.

5. Natural World

Spending time in nature can bring feelings of calm, joy and inspiration.

Listening to the sounds of nature, feeling rain on your skin, watching wild animals and insects, enjoying sunset, gazing at stars, relaxing in the grass. There are countless ways to have fun outside and take a break from our busy city lives. Our bodies were made to enjoy this!

Just like plants, we need sunshine to grow. Sunlight gives us vitamin D, which is very important for our mental health, metabolism and keeping our immune systems strong.


1. Curiosity

Curiosity is like a magnifying glass for the mind, always seeking hidden knowledge. It’s a detective asking questions and exploring the unknown.

Curiosity sparks creativity, problem-solving and the joy of discovering our world’s wonders.

There are so many resources to fuel your curiosity: articles, books, videos, podcasts that invite you to explore more. Be curious about the voices and opinions that you may not usually consider. Curiosity means digging deeper and not accepting the first answers you find.

2. Mindfulness

Mindfulness teaches us to slow down and be present in the ‘now’. We learn how to observe and accept our constantly changing thoughts and feelings without judging ourselves.

We can practice mindfulness through simple focused activities. Taking a quiet walk, singing, writing , creating art, practicing yoga or meditation. There are many pathways to being mindful which can help us improve focus, reduce stress and anxiety, and even depression.

Focusing on a single task clears our minds of future and past distractions. Mindfulness makes your inner world calmer and reduces worry.

3. Positivity

Our inner voice, whether positive or negative, affects how we see things.

A negative inner voice, steers our thoughts toward complaint and criticism. Positivity can help turn challenges into opportunities, and conflicts into understanding.

Reframing is about purposefully choosing to look at a situation in a more positive or accepting way. It can make you feel better about challenges, reduce stress, help you solve problems, and improve your connection with others.

4. Organisation

Time is a very precious and limited resource. It can feel like there is never enough.

Becoming organised is the best way to make the most of our time. Start by finding what helps you feel more in control of your life.

Keeping things tidy and managing your time well are two main keys.

Decluttering calms your mind. Sorting and labeling make finding things easy. Writing things down eases your memory and stress. Planning your day keeps you focused and productive. Organisation grows one step at a time!

5. Acceptance

Acceptance is like saying ‘okay’ to the way things are. It’s an important quality that brings more peace to friendships and within ourselves.

It means knowing that no one is perfect, and being entirely okay with that. It helps us get along with others and be nicer.
Accepting yourself, with all your good and not-so-good parts, can bring peace and strength.

Acceptance is not about giving up, but about finding a good way to deal with life’s ups and downs. It helps us grow and get closer to others.


1. Creativity

Creativity is a gift available to us all. It is a great tool to express yourself in unique and wonderful ways. It is an integral part of who we are and can help us to grow and heal.

But maybe you are not familiar with your creative self yet. Perhaps you didn’t get the chance or people didn’t encourage you to explore your creative side.

You can find and show your creativity in many ways. It could be in how you dress, decorate, sing, dance, cook, play games, have fun or tell stories. Your creative skills, like all things, will improve with time and effort. Being creative is a habit you can grow.

2. Contribute

If you are someone who believes that getting is better than giving, here is a life changing insight: giving is a gift to your well-being. It eases stress, grows joy and strengthens connections.

Each of us has the power to contribute meaningfully to others and the world around us. You can support positive change in countless ways. Offering a caring hug to those you love, performing small acts of kindness or being part of community efforts.

Remember life’s not just about stopping to smell the flowers, but nurturing them and watch them bloom!

3. Purpose

Finding your purpose means discovering what really matters to you and what you’re passionate about.

We are all driven by different things. It could be passion, values, life experiences, a desire to make an impact, curiosity, community and relationships, or personal growth. Things that inspire you can indicate where your purpose lies.

So take the time to explore, be open-minded and take the risk of trying new things. It’s all part of the great journey of finding what makes your life feel inspired and purposeful. You might even find your life’s calling!

4. Gratitude

Gratitude is a skill that can change your world. An attitude of gratitude changes your perspective, so you can see the upside in the things, people and experiences around you.

Sometimes, in your pursuit of the next thing, you forget to appreciate what you already have.

Gratitude can help you find chances to learn and grow during life’s tough challenges.

Take some time each day to pause, reflect and be grateful. See how it can magically transform your ‘less exciting’ life moments.

5. Change Maker

‘Changemaker’ sounds like a very powerful word, but it’s really just about putting your energy towards making things better. You don’t need super powers to be one; all you need is a passion to change something. No matter how big or small.

Once you’ve figured out what you want to change; time and patience are your friends.
Take little steps towards your goal. Make mistakes along the way, that is how you learn. Being committed to change means you will keep on trying, even when things don’t go as planned.