The Six Dimensions of Wellbeing: Where to focus your 3
Why a dimensions framework helps
When life feels off, it’s rarely everything — it’s one foundation slipping. The six dimensions give you a simple way to decide where to focus your Daily 3: body, mind, connection, purpose, recovery and work.
Think of them as lenses, not boxes. They overlap, and the “right” choice changes with your day. Pick the dimension that feels most depleted now, choose three tiny rituals to support it, and swap as life shifts.
TLDR;
Wellbeing isn’t one thing — it’s six foundations. Pick the dimension that feels most depleted today, then choose three tiny rituals to support it.
1) Body & Energy — Fuel your physical foundations
What it is: Sleep, hydration, movement, stretching, sunlight. When this is weak, everything feels harder.
Common friction: Late‑night screens, low daylight exposure, dehydration, “all‑or‑nothing” exercise.
Likely chemical impact: Dopamine & Serotonin.
Examples (from the deck): Sunlight Exposure, Let’s Hydrate, Morning Stretch, Recharge Walk, Tech Sundown, Weekday Breakfast.
1‑minute version: Fill a bottle and take three deep breaths by the window.
Pair with… Weekday Breakfast or Recharge Walk.
2) Mind & Mood — Balance thoughts & emotions
What it is: Awareness, calm, clarity under pressure.
Common friction: Rumination, news/social overload, skipping resets.
Likely chemical impact: Serotonin & Endorphins.
Examples: Box Breathing, Rate Your Mood, Bedtime Brain Dump, Self‑Kindness, Spheres of Influence, Upbeat Playlist.
1‑minute version: Four rounds of box breathing (4‑4‑4‑4).
Pair with… Rate Your Mood.
3) Connection & Belonging — Strengthen your bonds
What it is: Trust, support, community; the antidote to loneliness.
Common friction: “Alone in a crowd,” digital substitutes for real connection, no time for friends.
Likely chemical impact: Oxytocin & Serotonin.
Examples: Daily Check‑In, Get Together, Share Your Non‑Negs, Show & Tell Night, Standing Dinner Date, Gratitude x3.
1‑minute version: Send one genuine check‑in voice note.
Pair with… Group Walk.
4) Purpose & Meaning — Align with what matters
What it is: Values, goals, growth, contribution.
Common friction: Drifting, busy without direction, stalled projects.
Likely chemical impact: Dopamine & Serotonin.
Examples: Morning Intention, 15‑min Goal Sprint, Power Listen, Weekly Big 3, Give Back, Learn & Grow.
1‑minute version: Write one sentence: “Today will be a win if…”
Pair with… Weekly Big 3.
5) Recovery & Play — Rest, reset & recharge
What it is: Rest, joy, lightness, creativity, nature.
Common friction: Over‑scheduling, “earning rest,” numbing instead of recovering.
Likely chemical impact: Serotonin & Endorphins.
Examples: Laugh Break, Creative Play, Play Burst, Barefoot Reset, Sofa Drift, No‑Plans Hour.
1‑minute version: Stand up, stretch, and smile (yes, really) — notice the shift.
Pair with… Upbeat Playlist.
6) Work & Structure — Focus & organise your flow
What it is: Clarity, boundaries, rhythm that anchors your day.
Common friction: Notifications, reactive schedule, decision fatigue.
Likely chemical impact: Dopamine (primary) & Serotonin (secondary).
Examples: Top 3 Tasks, Deep Work Sprint, Focus Hour, Desktop Tidy, Close the Day, Self Meeting.
1‑minute version: Write your “Top 1” on a sticky note and start a 5‑minute timer.
Pair with… Close the Day.
A 60‑second self‑check
Ask: Which foundation feels most depleted right now? Choose that dimension, then pick three tiny rituals you can honour today. Swap them as life shifts.
Find your current weak spot in 2 minutes.
Get the Free Guide with starter rituals & templates.
Next in the series:
→ Behavioural Science
→ Feel‑Good Chemicals (D.O.S.E.)
