Wellbeing Action Tool

The key to building wellbeing is finding out what works for you.

That’s why we created our Wellbeing Action Tool. Designed with the community, we learned that finding meaning in the small but special things can benefit our daily lives. And the value of having a place to write down what works and why.

Are you looking to reset? Or do you want to improve your wellbeing journey? This Wellbeing Action Tool is for you.

Create your own plan-on-a-page

This simple template can be easily printed or used as a guide to plan the wellbeing actions that work for you.

Download the Wellbeing Action Tool

It can feel like a big task to make a plan to improve your mental wellbeing. But it's actually as easy as identifying what works for you. Then building on those actions to strengthen your mental wellbeing.

Identify things you already do that help
Remind yourself why they work for you
Set some goals or easy patterns
Create the plan and return for inspiration

Identify what works

You know yourself, your life and your strengths. Start with what already works. Think about what actions make you feel good and build from there.

Reflect on why

Reflect on why those actions work for you. Reminding yourself how something makes you feel can help motivate you to do it.

Plan to do them

It's the small things done regularly that really help. Plan how often you’d like to do these actions to enjoy the benefits.

Illustration of four steps to set your pace; Pause, Act, Connect, Enjoy

Person meditating

Pause

In a world that can feel overwhelming, sometimes taking moments to pause is essential. Take the time you need to rest and reflect. To practice self-care. To engage in positive self-talk. This might mean:

being mindful of how your body feels
checking your thinking is helpful and realistic
doing some slow and deep breathing
having a rest day
reflecting on your day or week
speaking positively to yourself

Two people exercising

Act

Taking action is about doing the things that help you feel good and thrive. This might come from caring for your body or taking positive steps towards a goal. These actions could be small, big or somewhere in the middle. Some examples of taking action are:

celebrating an achievement
creating a wellbeing plan
eating a nourishing meal
getting out and being active
getting enough sleep
setting a small goal

Two people in conversation

Connect

Having a sense of connection can help you feel safe, grounded and valued. Think about how you invest in your relationship with others or with your community. With nature or spirituality. Or with something else. Being connected means different things to different people, but it could involve:

contacting a family member or friend
joining a community group
praying
saying hello to a neighbour
spending time somewhere you love
volunteering

Person planting a tree

Enjoy

Think about the things that you know help spark joy in your day, whether big or small. Embrace them by making time for them. Or try something new. This might be:

creating something
learning about land and country
making a playlist of music
playing a game
reading
visiting a gallery, museum or event

Set your PACE with others

You can create your own wellbeing plan by yourself at any time. You can also use our Wellbeing Action Tool template to prompt a chat with people close to you about what works for your wellbeing.

Developing your plan with someone else is a good approach. It will help you be accountable. It also means creating a shared understanding of what your wellbeing needs are.

Share the Wellbeing Action Tool with your workplace or community

Find helpful information, messaging and social assets available for use. Share with your workplace or community in support of Beyond Blue’s Wellbeing Action Tool.

Download the supporter kit

Illustration of man sitting on park bench petting his dog

Beyond Blue's What is mental health?

Mindspot's Big 5 activities

5 Ways to wellbeing

To learn more about what works according to research, check out our evidence guides:

Looking for something else to support you?

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It was nice to finally feel like I wasn’t alone."

- Rachael, Beyond Blue Speaker

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