The pillars of effective and sustainable wellbeing | Kensington Psychologist insights

After sustainable wellbeing? Let's do it slow and steady

As the new year slips further behind us, many of us realise how quickly our best intentions fade. January often begins with enthusiasm. For example, cleaner eating, more workouts, promises to slow down or “do better.”

But once we are back to work, school holidays end and life returns to its usual pace, those resolutions tend to quickly dissolve. By late February, it’s common to feel as though we’re back to the usual struggles and wondering why long-term sustainable change never seems to stick.

If you’re tired of starting over every January, you’re not alone. Many people struggle to maintain wellbeing habits because they’re built on pressure, high standards, inflexibility and not sustainability.

This article explores how to build effective and sustainable wellbeing practices which fosters long‑term mental health. As a Kensington Psychologist, I often begin by asking clients about three foundational wellbeing pillars. These simple but powerful areas influence emotional balance, resilience, and overall quality of life.

Sleep: The Foundation of Mental Health and Wellbeing

Sleep is one of the most overlooked components of mental health. Research consistently shows that quality sleep supports emotional regulation, cognitive functioning, stress tolerance, and overall wellbeing. A good night sleep can make a difference in our cognitive functioning and coping capacity.

When sleep is disrupted, everything else becomes harder and we can see how other areas can be impacted. For example, we tend to have more sugar cravings or reach out to caffeine and other substances which make our energy throughout the day crash.

Some practical steps to assist you with better sleep:

• Keep a consistent sleep and wake time.

• Reduce screen exposure before bed (ideally 1 hour).

• Create a calming wind‑down routine.

• Keep your room dark.

  
  

Eat: Nourishment That Supports Emotional Wellbeing

How we nourish ourselves directly affects mood, energy, and daily functioning. Food is more than fuel, it influences brain chemistry, emotional steadiness, and stress resilience. We want to look at a holistic approach that supports a balanced relationship with food and that consequently positively impacts your wellbeing.

Some practical steps to enhance your eating habits and mental health:

·         Eat regular meals to stabilise energy.

·         Add one extra serving of fruit or vegetables each day.

·         Journal and notice how different foods influence your mood.

·         Stay curious in how thoughts and feelings may influence some eating habits.

Movement: A Natural Mood Booster

I intentionally use the word movement rather than exercise. Movement is broader, more accessible, and less tied to pressure or performance. It includes walking, stretching, gardening, dancing, swimming. Basically, we are after anything that gets the body engaged.

Movement is especially powerful when done outdoors. Research shows that time in nature reduces stress, improves mood, and enhances mental clarity. You may have heard of the term “runner’s high.” This refers to the natural release of serotonin, often called the “feel‑good” chemical, that occurs during physical activity.

Some practical steps to make movement a sustainable aspect of your life:

• Take a 10–15 minute walk outdoors daily. A perfect circuit breaker for when you are in the office.

• Stretch for five minutes in the morning or evening.

• Choose movement that feels enjoyable, not forced.

• Notice how movement impacts your mental health.

  
  

Building Sustainable Wellbeing Habits

These three pillars may seem simple, but they create the foundation for long‑term wellbeing. When these areas are nurtured consistently, people often experience:

• Improved mood

• Greater emotional resilience

• Better stress management

• Increased energy and clarity

• A stronger sense of balance

  
  

Sustainable wellbeing isn’t about perfection. It’s about small, consistent actions that support your mental health every day. Sustainable wellbeing doesn’t come from dramatic resolutions or rigid routines. It comes from flexible, purposeful and realistic habits that encompass you as a whole. If you’re finding it difficult to create or maintain values aligned wellbeing habits, working with a psychologist can provide guidance, structure, and support. As a Kensington Psychologist, I help clients develop personalised wellbeing coping strategies that fit their lifestyle and values, so they can feel more grounded, resilient, and that they can enjoy their daily lives.