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Sometimes the best part of your fitness routine isn’t a class, a challenge or a new PB. It’s the quiet moment that surrounds it; the part that’s just for you.

Maybe it’s those early minutes before the house wakes up, when the kettle’s on and you’re mentally preparing to head out for a run. Maybe it’s right after a HIIT class, when the music fades and you slow your breathing. Maybe it’s the stretching and stillness that follows a weights session.

If these types of moments restore, reset and reconnect you, consider building some solo wellness rituals into your routine. Whatever shape it takes, a solo wellness ritual is about reclaiming a moment for you. Not because you have to be alone, but because sometimes, it’s exactly what you need.

Why solo rituals matter

We talk a lot about community and connection (and rightly so), but wellness isn’t one-size-fits-all. Sometimes it’s the sociable group class that recharges you. Other times, it’s a quiet corner and a deep breath.

Solo rituals give you that flexibility. They’re low-pressure, repeatable and entirely your own. No performance, no competition, just something to look forward to.

They’re also surprisingly powerful. Taking regular time to pause can help regulate stress, improve sleep and boost mental clarity. And it doesn’t have to be elaborate — just consistent.

Five simple rituals to try this week

These small shifts don’t take much time, but they can completely change how you move through your day. Try one, try them all, and come back to the ones that make you feel good.

1. The sauna reset
   A few quiet minutes in the heat can help you recover after exercise, ease tension and improve circulation. And there’s real magic in the stillness, too. You could even try a sauna meditation to amplify the relaxation benefits.
2. The mindful swim
   Swap laps for presence. Float, breathe and move slowly through the water. It’s meditative, calming and perfect for days when your body needs something gentle.
3. The slow stretch
   Ten minutes of stretching can be a full-body reset. Try it at home, in the gym or after your usual class — breathe into each movement and stay curious about how you feel.
4. The coffee or smoothie ritual
   Turn a quick post-workout refuel into a moment of pause. Sit down, savour it, and stay off your phone. You’ve earned this.
5. The silent walk
   Whether it’s on the treadmill, through the club or around the block, ditch the headphones and walk in silence. You’ll be amazed at what comes up when you give your mind some space.

Rituals made your way

There’s no right or wrong way to build a wellness ritual. Start small, keep it simple and choose something that fits your life. Do it alone — or bring a friend and share the quiet together.

In the middle of some recent life changes, I realised something unexpected: finding peace didn’t come from trying harder or holding it all together. It came from letting go. Reconnecting with my playful nature reminded me that life doesn’t have to feel so heavy.

Letting myself be soft, silly, even a little whimsical, has felt like a breath of fresh air. It’s about more than taking a break; it’s about reclaiming a way of seeing the world that most of us abandoned somewhere along the way.

But why is rediscovering wonder so important? Wonder has a unique way of connecting us to the present moment. Studies show it can boost our mental health and help us feel more grounded and joyful. It’s about seeing the extraordinary in the ordinary — a state of mind that so many of us lose amidst responsibilities and routines.

So, what exactly is a sense of wonder? To me, it’s the feeling of being so fully present that you notice something new or see the world with fresh eyes. It’s when something makes you pause and smile, the curiosity that compels you to explore, and the lightness that comes from simple, authentic joy. The last time I felt it? Playing in the park with my little sister a few weeks ago.

5 ways to rediscover a sense of childlike wonder as an adult

How do we get our sense of wonder back? It starts with letting go of what we should be and creating space for the parts of ourselves we might have left behind.

1.Creative gatherings with friends

For me, this looks like themed nights with friends — gathering once a month to either paint, collage or make jewellery. None of us are professional artists; we just love to laugh and be creative. It’s therapeutic, stress-relieving and reminds us of the simple joy of doing something fun, just like we did in school.

2.Dressing for fun

On other days, a sense of wonder shows up in simpler ways. Dressing in clothes that make me happy, wearing bright shoes just because they bring me joy or mixing up patterns. It mirrors diving into a dress-up box from childhood. Instead of practicality, I look for clothes that feel exciting, even if they’re unconventional. Because why did we ever stop dressing just for the fun of it?

3.Spending time in nature

Next time you’re walking somewhere, make time to appreciate the power of nature. Take your headphones out, notice the trees, feel the breeze or look for tiny details you might normally overlook. There’s so much to see, even in the places we pass through daily.

4.New experiences

Rediscovering wonder can also come from trying new things—whether it’s a workshop, a special experience, or a product that sparks curiosity and creativity.

5.Letting go to let more in

The people I want to talk to in a room are the ones who are unapologetically themselves — who speak with passion and who seem to have held onto the childlike spark that makes life vivid.

It’s easy for us to dampen our enthusiasm, as it can feel vulnerable, like it’s too much. “It’s cooler to care less than to care deeply,” but isn’t it a shame to hold back who we are out of fear that others won’t appreciate it?

In conclusion

Reclaiming whimsy and play isn’t just about being silly; it’s about remembering that the real beauty of life might just be in the small, unexpected moments.

What could you do today to rediscover your sense of wonder?

In today’s fast-paced world, it’s easy to feel overwhelmed by the sheer volume of information available to us. From endless online courses to towering textbooks, the prospect of learning something new can seem daunting. But what if I told you that significant change could be achieved through bite-sized, easily digestible pieces of information? Enter microlearning.

What is microlearning?

Microlearning, in essence, is the process of breaking down complex subjects into small, easily consumable chunks. Think short videos, concise articles, interactive quizzes and audio clips. These bite-sized nuggets of information are designed to be easily digestible and retainable, making learning more accessible and engaging.

How can microlearning change your life?

The impact of microlearning on personal and professional growth can be considerable. Here are a few key ways it can transform your life:

1.Enhanced learning and retention

• Overcoming information overload: Microlearning provides a refreshing antidote to our age of information overload. By breaking down complex topics into smaller pieces, it helps you avoid feeling overwhelmed, and that can improve your focus.
• Increased engagement: Short, engaging formats like videos and interactive quizzes keep your attention and make learning more enjoyable. This increased engagement translates to better retention of information.
• Improved recall: Frequent, short bursts of learning can be more effective than infrequent, long study sessions. Microlearning reinforces concepts repeatedly, leading to stronger memory recall and deeper understanding.

2.Increased productivity and efficiency

• Learning on the go: Microlearning is perfectly suited for today’s on-the-go lifestyle. You can learn while commuting, waiting in line or even during short breaks at work.
• Just-in-time learning: Need to quickly learn a specific skill for an upcoming presentation? Microlearning provides access to relevant information quickly and efficiently.
• Skill development: By consistently engaging with microlearning content, you can gradually build new skills and enhance existing ones. This continuous learning can potentially boost your career prospects.

3.Improved motivation and consistency

• Breaking down barriers: The idea of tackling a massive textbook or a lengthy online course can be intimidating. Microlearning breaks down these barriers by making learning feel less daunting and more achievable.
• Building momentum: Successfully completing a series of short lessons provides a sense of accomplishment and motivates you to continue learning.
• Personalised learning: Microlearning platforms often allow you to personalise your learning journey by focusing on specific areas of interest. This personalised approach enhances motivation and keeps you engaged.

4.Enhanced personal and professional growth

• Career advancement: In today’s competitive job market, continuous learning is crucial. Microlearning provides a convenient and effective way to stay updated on industry trends, acquire new skills and advance your career.
• Personal development: Whether you want to learn a new language, improve your cooking skills or explore a new hobby, microlearning offers a flexible and engaging way to achieve your personal goals.
• Lifelong learning: Microlearning fosters a lifelong love of learning. By making learning accessible and enjoyable, it encourages you to continuously explore new subjects and expand your knowledge horizons.

Examples of microlearning in action

• Short video tutorials: Learn a new cooking technique, fix a broken appliance or understand a complex concept through concise and engaging video tutorials.
• Interactive quizzes and games: Test your knowledge, reinforce learning and make the process more fun with interactive quizzes and gamified learning experiences.
• Podcasts and audio clips: Learn on the go by listening to informative podcasts and audio clips during your commute or while exercising.
• Social media learning: Follow industry leaders, engage in online discussions and consume short, informative content shared on social media platforms.

Tips for maximising microlearning

• Set realistic goals: Start with small, achievable goals and gradually increase the amount of time you dedicate to microlearning.
• Find your preferred learning style: Experiment with different formats (videos, audio, text) to find what works best for you.
• Create a dedicated learning space: Even a small corner of your home or a designated spot at your desk can help you focus and maximise your learning sessions.
• Make it a habit: Schedule regular microlearning sessions into your daily routine, just like any other important task.
• Track your progress: Monitor your progress and celebrate your achievements to stay motivated and engaged.

Microlearning is not just a trend; it’s a powerful tool that can revolutionise the way you learn and grow. By embracing this approach, you can unlock your full potential, achieve your goals and embark on a lifelong journey of continuous learning. So, why wait? Start exploring the world of microlearning and experience the transformative power of learning in small, digestible bites.

A few years ago, dopamine was just another hormone; a relatively unsung neurotransmitter, quietly doing its thing in the human brain. Now it’s all over our cultural consciousness, particularly when we’re talking about wellbeing.

Google Trends reveals that searches for dopamine have increased rapidly over the last five years. And try looking up dopamine on your preferred social media platform – trust us, you’ll get a lot of results. From dopamine décor and dressing to dopamine fasts, there are many conversations taking place about how to raise our levels of this key brain chemical.

But what do we mean when we’re talking about dopamine? And is it really possible to give it a boost?

Let’s explore further.

Key takeaways

• Dopamine is a key neurotransmitter that drives motivation, mood, focus and the brain’s reward system.
• Regular exercise naturally boosts dopamine and helps keep receptors healthy as we age.
• Tyrosine-rich, protein-based foods provide the building blocks for dopamine production.
• A steady sleep routine is vital for regulating dopamine and supporting brain function.
• Sunlight, meditation and music can all trigger dopamine release and lift mood.
• Enjoying hobbies and pleasurable activities encourages dopamine release and supports motivation.
• Building these habits into daily life helps enhance mental and physical wellbeing.

What is dopamine?

Dopamine is both a neurotransmitter and a hormone. In simple terms, that means it acts as a chemical messenger in the brain but is also released into the bloodstream.

It’s often referred to as the ‘happy hormone’ or ‘feel-good hormone’ because it’s linked to the brain’s reward system. When we do something pleasurable, our brains release dopamine, which makes us feel good. That means we’re more likely to repeat the behaviour that led to the dopamine release.

And that’s not all. Dopamine is also linked to motivation, focus and even ease of movement.

How can I increase my dopamine levels?

Research is ongoing into how to raise your dopamine levels – approach with caution any sources that claim to give you a definitive answer on how to do so. Saying that, there are indications from scientific studies that particular activities and habits can help give you a dopamine boost.

1.Exercise regularly

According to a scientific review of recent studies, physical activity increases dopamine levels – and the good news is, the more you work out, the greater the effect.

This becomes particularly significant as we move through life. Studies suggest that the number of dopamine receptors in our brains can decrease by as much as 14% per decade. Putting together a regular fitness routine can help counteract the natural decrease in dopamine.

Of course, the key thing is to find exercise that you enjoy. You’re more likely to stick to it and, in any case, life is too short to joylessly slog through something you’re at best indifferent to. Exercise comes in many different forms, whether that’s walking, team sports, classes or the gym – take the time to try new workouts until you find what’s right for you.

2.Add tyrosine-rich foods to your diet

Tyrosine is an amino acid that’s a key part of the process whereby our brains make dopamine. Research results have been mixed, but some studies suggest that adding tyrosine-rich foods to our diets could increase dopamine. Sources include:

• Cheese
• Sesame seeds
• Meat and fish
• Nuts
• Avocados
• Bananas

3.Get more sleep

Yes, we know, it can be easier said than done, but setting up a consistent sleep routine can help with all manner of health issues – including dopamine regulation.

There are strategies you can try when stress is interfering with sleep, and it might also be worth looking into relaxing sleep sounds if you struggle to drift off.

4.Try meditation

There have been several studies that involved scanning participants’ brains before and after meditation – and the results suggest that meditating can indeed raise dopamine levels.

Meditation is easy to add to even the busiest of routines. If you’re new to meditating, set aside just five minutes of your day to focus your attention and listen to your breath. There are also many apps that provide guided meditation sessions should you struggle to keep your brain from wandering.

5.Increase your time in the sun

Studies indicate that sunlight on our skin can boost dopamine levels. That’s because we produce vitamin D in response to the sun, which can trigger dopamine release.

Wherever possible, try to build in some time outdoors to your daily schedule. You might consider taking your workouts outside, or simply sit outdoors when you get a free moment.

6.Listen to music you love

Do you love to add a soundtrack to your day? It turns out you’re doing yourself a world of good – research suggests that listening to music can elevate your dopamine levels.

Whether you prefer relaxing tracks or an uplifting playlist, make room for more music in your life. Your mood will thank you.

7.Make time for your hobbies

The idea of having a hobby may seem like a rather quaint concept these days. In fact, having an interest outside work can be a huge favour to your emotional wellbeing.

If your routine is currently hobbyless, have a think about activities you enjoyed as a child. What kind of things did you do that fully absorbed you and maybe even sparked a sense of wonder?

Remember, a hobby doesn’t have to be something serious or especially meaningful (apart from to you). The key point is that it’s fun and brings you pleasure, as that’s what’ll give you an all-important dopamine boost.

The immune system is a complex network of cells and proteins that defends the body against infection. When you have a strong immune system, you might still catch a bug, but your body is better able to fight it off quickly and efficiently.

If you’re looking to boost your immune system, here are a few healthy habits that help give you a stronger defence against illness:

Exercising regularly

Regular exercise is a key factor in overall health. People who are active are more likely to eat nutritious foods and maintain a healthy weight which both contribute to the proper functioning of your immune system. More specifically, exercise helps improve blood flow, which can aid white blood cells in fighting infection, it releases endorphins which helps boost your mood, which in turn alleviates stress and anxiety and improves overall feeling of wellness.

And don’t feel like you need to put yourself under pressure to do an intense workout for it to make an impact – go for a walk, do a Pilates class, swim a few lengths, or keep it gentle in the gym/doing an at home class. As long as you get your heart pumping a bit faster, it’s all good!

Eating a variety of whole foods

Fruits, vegetables and plant-based proteins like beans, nuts and lentils are all packed full of nutrients your body needs to function. When it comes to your immune system, your gut health plays a huge roll, so, eating probiotic-rich foods such as yoghurt can help too.

Taking a balanced approach

Making healthy food choices is important, but if you’re working from home and spending more time inside, it’s only natural to find yourself snacking more often. Be kind to yourself for indulging once in a while. The occasional sweet treat can be good for your mood and give you something to look forward to, which in turn is good for your wellbeing. Don’t worry about being perfect all the time – enjoy that piece of cake!

Looking after yourself

Self-care comes in many shapes and sizes and looks different for everyone.

Don’t forget to squeeze in some time for socialising and catching up with your friends. If you can’t see each other in person, you can still enjoy each other’s company via video chats and phone calls and just have some quality time with those closest to you – it can work wonders for your sense of wellbeing!

Finally, if you’re able to, getting quality sleep is a vital part of recovery. When you’re well-rested, you’ll be better equipped to make healthy choices and have the energy to get the exercise you need.

Making sustainable changes

Making lifestyle changes might seem daunting, especially with everything else that’s going on, but just take things one step at a time with small habits like going for a walk after dinner or making a conscious effort to include a vegetable with every meal. No matter how small, every healthy habit is a step towards a stronger immune system.