The Five Ways to Wellbeing are five everyday actions that support mental wellbeing: connect, give, take notice, keep learning and be active. The Mental Health Foundation of New Zealand shares them with te reo Māori names, and says you can bring any of them into your life at any time. This guide explains where the five ways to wellbeing come from and gives everyday examples for students, workplaces and whānau. It is general information only, not health advice.
Key points
- The five ways are Connect, Give, Take notice, Keep learning and Be active.
- They came out of a 2008 review of evidence by the New Economics Foundation (NEF) for the UK Foresight Project on Mental Capital and Wellbeing.
- The Mental Health Foundation of New Zealand publishes each way with a te reo Māori name.
- You can start small. Any one of the five can be a starting point.
- The five ways are everyday habits, not a treatment.
Where do the five ways to wellbeing come from?
The Mental Health Foundation says the Five Ways to Wellbeing were created as a result of the New Economics Foundation's Foresight Project on Mental Capital and Wellbeing research report. NEF reviewed the evidence and found that building five actions into day to day lives is important for the wellbeing of individuals, families, communities and organisations.
NEF published the report on 22 October 2008. The authors were Jody Aked, Nic Marks, Corrina Cordon and Sam Thompson. The Foresight report on mental capital and wellbeing was published by the UK Government Office for Science, also in October 2008.
NEF describes the five key actions through the themes of social relationships, physical activity, awareness, learning and giving. It also notes that more work was needed to understand causality, effect size and the conditions for lasting behaviour change. So the five ways are a practical set of ideas drawn from the evidence, not a guarantee of any result.
What are the five ways to wellbeing in NZ?
The Mental Health Foundation calls the set Ētahi ara e rima ki te ngākau ora. Searches for the 5 ways to wellbeing NZ version will find the names below, as the Foundation publishes them.
| Way | Māori name | Everyday example (Mental Health Foundation) |
|---|---|---|
| Connect | me whakawhanaunga | Contact a friend you have not seen or spoken to for a while. |
| Give | tukua | Give a compliment and acknowledge what someone in your life has done well. |
| Take notice | me aro tonu | Keep a diary and write down three things you are grateful for. |
| Keep learning | me ako tonu | Learn a new skill, from changing a tyre to caring for pot plants. |
| Be active | me kori tonu | Use the stairs instead of the lift, or take a family walk after dinner. |
What does each of the five ways mean?
Connect (me whakawhanaunga)
The Foundation says building meaningful relationships with family/whānau, friends and the community goes a long way to increasing your sense of belonging. Its tagline is to talk and listen, be there, and feel connected. Ideas include eating dinner with the whānau, joining a local group, or hosting a potluck or BBQ with neighbours.
Give (tukua)
The Foundation's tagline is to give your time, your words, your presence. It says acts of kindness, small or large, can increase happiness, life satisfaction and general sense of wellbeing. Ideas include helping an older neighbour with their wheelie bins, joining a community clean-up day, or donating old books or clothes to a local charity.
Take notice (me aro tonu)
The Foundation says paying more attention to the present moment, to our thoughts and feelings and to the world around us boosts our wellbeing. Ideas include being mindful of the first mouthful of food you eat, going for a bushwalk, or taking notice of the night sky. Our guided meditation practice is one way to practise.
Keep learning (me ako tonu)
The Foundation says learning, staying curious and setting goals are important at every stage of life. Ideas include learning an instrument, trying a new recipe, finding out the names of the iwi, hapū, maunga and awa where you live, or learning about te maramataka, the Māori lunar calendar.
Be active (me kori tonu)
The Foundation's tagline is: do what you can, enjoy what you do, and move your mood. It says to find an activity that suits your level of mobility and fitness. Ideas include swimming at your local pool, trying tai chi, or joining a sports club.
How can students, workplaces and whānau use the five ways?
The Foundation's own examples already cover these groups. The ideas below are all taken from its page.
- Whānau: play a game of "table talk" at dinner, hold a family dance-off, or have a family WiFi, TV and text free day.
- Students and schools: organise or promote random acts of kindness days at school, start or join a walking bus, or talk to children about what they are learning.
- Workplaces: begin meetings with a karakia or short reflection, organise a match or tournament for staff, or put your hand up for a new challenge or training.
You do not need to do all five at once. The Foundation says you will begin to feel the benefits when you introduce any of the actions. To keep track of what you notice, try our mindful journaling guide. For a Māori model of wellbeing, read about Te Whare Tapa Whā, and browse all our practices.
If stress, anxiety or low mood is affecting your daily life, talk to your GP. You can also call or text 1737 any time for free, confidential support. In an emergency, or if someone is in immediate danger, call 111.
FAQs
What are the five ways to wellbeing?
They are Connect, Give, Take notice, Keep learning and Be active. The Mental Health Foundation of New Zealand describes them as five actions that help people stay mentally well.
What are the five ways to wellbeing in te reo Māori?
The Mental Health Foundation gives them as me whakawhanaunga (connect), tukua (give), me aro tonu (take notice), me ako tonu (keep learning) and me kori tonu (be active).
Who created the five ways to wellbeing?
They came from the New Economics Foundation's 2008 report for the Foresight Project on Mental Capital and Wellbeing. The authors were Jody Aked, Nic Marks, Corrina Cordon and Sam Thompson.
What are some five ways to wellbeing examples?
The Mental Health Foundation suggests contacting a friend, giving a compliment, writing down three things you are grateful for, learning a new skill, and taking a family walk.
Are the five ways to wellbeing a treatment for mental health problems?
No. They are everyday habits that support wellbeing. If stress, anxiety or low mood is affecting daily life, talk to your GP, or call or text 1737 any time.
Sources
- Mental Health Foundation of New Zealand, Five Ways to Wellbeing: https://mentalhealth.org.nz/five-ways-to-wellbeing
- New Economics Foundation, Five ways to wellbeing (22 October 2008): https://neweconomics.org/2008/10/five-ways-to-wellbeing
- UK Government Office for Science, Mental capital and wellbeing: making the most of ourselves in the 21st century: https://www.gov.uk/government/publications/mental-capital-and-wellbeing-making-the-most-of-ourselves-in-the-21st-century
- 1737 Need to talk?: https://1737.org.nz
