Caroline Black, co-founder and director of Christchurch wellbeing practice Grow Daily, has some tips for making the most of winter’s quiet moments.
!s we transition from the warmth of summer to the milder embrace of autumn, our city undergoes a subtle yet profound change. This shift prompts reflection on how these seasonal fluctuations impact our overall wellbeing, linking nature's rhythm to our daily lives.
While autumn and winter pose challenges such as reduced daylight hours and limited outdoor activity, they also foster opportunities for introspection and self-care, prompting a deeper appreciation for life’s simple pleasures.
At Grow Daily we are all about “intentional daily habits” or microsteps. These can serve as powerful tools to support your wellbeing during these colder months. By integrating small, deliberate actions into your daily routines, you can effectively navigate the challenges and embrace the opportunities presented by autumn and winter.
Based on the Grow Daily Pillars of Wellbeing, here are some 30 – 60 second microsteps to promote positive coping in the months ahead:
Action
Set Daily Goals: Begin your day by setting realistic goals, breaking larger tasks into smaller, manageable steps. This empowers you to take action towards your objectives, fostering a sense of accomplishment and progress.
Attention
Morning Mindfulness: Upon waking, practise mindfulness for a few minutes. Focus on your breath, sensations in your body, and the environment around you. Cultivating attention and presence helps centre your mind and enhance focus for the day ahead.
Reflection
Gratitude Journalling: Reflect on your day in the evening by journalling three things you're grateful for. Take a moment to appreciate the positives in your life, nurturing a sense of contentment and wellbeing through self-reflection.
Connection
(Relational Engagement) — Connect with loved ones: Reach out to a friend or family member for meaningful conversation and connection. Share experiences, thoughts and emotions, and offer support to one another. Building strong relationships buffers us from stress and promotes emotional wellbeing.
Motivation
(Self-determination — autonomy, competence, relatedness): Spend time visualising yourself achieving your goals and living a fulfilling life. Envision the steps needed to reach your aspirations, leveraging your intrinsic motivation for autonomy, competence and relatedness to fuel your journey towards success.