Try to spend at least some time outdoors each week. Preferably not spent walking up and down the shopping mall. Rather, you could go for a walk or a run, get on a bike, or perhaps get more adventurous and plan a hike.  Take in your surroundings, get energised and inspired.

Did you know that the quickest way to get your dose of Vitamin D is to go outside? To benefit you will need to go out without sunscreen; however, just five minutes will do. Vitamin D has been shown to boost mood, increase  energy and aid sleep. A deficiency has been associated with depression.

Try to pay attention to the world around you, making use of all your senses. It’s so easy to ignore the everyday as you’ve got used to it and so much attention is given to simply what you see. Instead, make a conscious effort to attend to what you feel, hear, taste and smell. In addition, reflect on how what you see today differs to how you saw it originally. For example, your office seems so much smaller now, but when you first walked in it seemed huge and daunting.

There is beauty everywhere. Beauty is about all those things that bring you sensory pleasure. This week, make a conscious effort to note the beautiful things in your world. Attend to all that you see, hear, taste, touch and even smell. Try to do this on a daily basis and relish the good feelings evoked through your renewed awareness.

Try to make sure you get outdooors at least once a day. By getting natural daylight it will not only help you feel better about yourself, it will also help you sleep.

To help put things into perspective, take time to look at the sky on a clear night. Gaze at the moon and the stars and wonder at the vastness of the universe. Suddenly all those little things you’ve been about will hopefully not seem so bad.

What’s going on outdoors? Each season brings different changes, so take a moment to look out of your window and observe these. What’s the weather doing? What colours are apparent? Are you noticing the appearance of different birds and animals? Try to appreciate each day and how it reflects the season you are in.

If you have a chance, get outside and appreciate a sunrise. Enjoy the moment as you relish in the colours and the dramatic changes it brings. Look forward to the day ahead. And if you missed the sun rise, keep an eye out for sunset. Again, you will experience amazing beauty and its calming effect will give you the chance to reflect on your day. Take photos for a week and see just how varied each one is.