One Small Thing: Wellbeing in Winter

Every Monday in January, we’ve shared #OneSmallThing. A series of micro-habits designed to help navigate the winter months. These aren’t big lifestyle overhauls or New Year resolutions. Instead, they are small, practical moments that can fit into even the busiest of days.

Here’s a look back at the little ideas we shared – and why they can have such a big impact.

1. Light: Even though January days feel short, the light is slowly returning.

The Small Thing: Step outside for five minutes, or sit by a window as the afternoon stretches on.

Why it helps: Viewing natural light, even on a cloudy day, helps regulate our sleep-wake cycle. Exposure to daylight also supports serotonin levels, which often dip during the winter months and can affect mood.

 Learn more about how light impacts mood from the NHS.

2. Routine: January brings pressure to start something new. But there’s value in the familiar.

The Small thing:  Stick with a routine you already enjoy, whether that’s a regular walk or tuning in to a favourite radio programme.

Why it helps: Familiar routines reduce the ‘cognitive load’ – the mental effort required to make decisions – giving your brain a rest in times of change. Familiarity isn’t “boring”, it’s grounding.

Check out James Clear’s ‘Atomic Habits’ if you are interested in learning more about power of small, consistent behaviours.

3. Savour: It can sometimes feel like days need big plans to be good ones, but ordinary moments can be meaningful too.

The Small Thing: Notice one good but ordinary moment today. Whether that’s a warm bubble bath, eating your favourite dinner, or a quick catch-up with a friend.

Why it helps: Pausing to acknowledge small pleasures helps train your brain’s reward system to notice positives even when things feel difficult. Over time, this can shift how we experience our day-to-day lives.

4. Breathe: Our days can feel fast-paced, but you can find a moment of calm anywhere.

The Small Thing: Take a slow, deep breath in through your nose, hold it briefly, and breathe out slowly. Do this just twice.

Why it helps: A long exhale helps activate the body’s calming response, signalling to your nervous system that it’s safe to relax. Even a few seconds can make a difference.

Find out more about breathing exercises and how they can help in times of stress and overwhelm.

Keep the momentum with the 2-Minute Menu

As February rolls in, keep trying to do #OneSmallThing with this easy 2-Minute Menu:

• Hydrate: drink one glass of water before your morning tea or coffee

• Release: roll your shoulders back and down while the kettle boils

• Connect: send a quick “thinking of you” message to someone you haven’t spoken to in a while

Small steps, big difference

Looking after ourselves helps us show up for others. Watch our team share the little things they do to look after their wellbeing.