Five ways to wellbeing

International research found that people who thrive have five things in common. They feel connected with others, take notice of the simple things, give regularly, keep learning and are physically active.

These ‘five ways to wellbeing’ can make a huge difference to your life. The key is to lock them in each day in small ways so they become a habit.

“To farm well, you need to live well. And that’s where the Big 5 comes in. I’ve made them part of my life and I encourage you to do the same.” Sam Whitelock, Farmstrong Ambassador

Farmers' tips

Three good moments

Notice and write down the good moments. When you're farming it's easy to get caught up in just doing the next task. Noting three good moments each day helps you appreciate what you have.

Make daily connections

Chatting with others and making daily connections can make a real difference to your day. Also, when you have strong enduring relationships it becomes a lot easier to have hard conversations.

Volunteer your time

When you’re helping people it makes a real difference to your own wellness. Taking time to give back to others and your community benefits everyone.

About the five ways to wellbeing


Research shows that people with strong social connections are happier, healthier and live longer.

Developing new friendships and spending time with your mates makes a big difference to how you feel about yourself. Talk and listen, be there, feel connected. Even when busy, try and make it a priority. When you do, the rewards are huge.



When you give your time, your words, your presence to others, not only do they benefit, but it makes you feel a lot happier too. There are lots of ways you can give. It may be spending quality time with your family, being there for someone who is having a tough time or offering a hand to your neighbours. For example, feeding their dogs so they can have a few days away from their farm.

And remember to give to yourself too, like having a break or going easy on yourself.

Take notice

We all get busy and our minds get cluttered. Each day, take a few moments to pause and think about what you really appreciate. It might be as simple as listening to the sound of the birds or pausing to watch the sunset.

Remember the simple things that make you happy. Paying attention to these, even for a few moments, can help you feel calm and relaxed.

Keep learning

At whatever age, learning new things is good for your brain and keeps your thinking flexible and open. Being curious about all sorts of things on and off the farm, will help keep your mind active and no doubt farm smarter too.

Embrace new experiences, see opportunities, surprise yourself.

Be active

Keeping active is a great way to feel good. Working up a sweat releases endorphins that make you feel alert and better able to cope with challenges.

Make physical activity a habit, aim for at least 30 minutes of movement a day. It could be as simple as leaving the quad at home and walking to the shed. It can be a game-breaker in lifting your mood and keeping you in better shape. Do what you can, enjoy what you do and shift your mood.

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