Weekly wellbeing check in
A quick look back at your week against the NHS 5 steps to mental wellbeing, with one idea for next week.
Your details
Count days, not hours. A two minute chat with a neighbour counts as connecting; a walk to the shop counts as active.
Your last 7 days, in the NHS 5 steps
12
small moments across 5 steps (out of 35). A picture, not a grade
- Connect with people3 of 7 days
- Be active4 of 7 days
- Learn something1 of 7 days
- Give to others2 of 7 days
- Notice the moment2 of 7 days
- Steps you touched at least once5 of 5
Most room this week: learn something. One small idea: a recipe, a few pages, a new route. Spreading moments across all five tends to help more than piling them into one. The NHS says these 5 steps can help you feel more positive. They are not a test, and an off week is normal.
The working
Connect 3, active 4, learn 1, give 2, notice 2
Adding the days gives 12 small moments out of a possible 35, touching all 5 steps at least once. Learning had the fewest days, so the suggestion is something small there: a recipe, a few pages, a new route home. Being active on 4 days is the strongest step this week.
The 5 steps
From the NHS
| Step | Small ways in |
|---|---|
| Connect with people | a call, a cuppa, eating with someone, a message to an old friend |
| Be active | a walk, dancing in the kitchen, gardening |
| Learn something | a new recipe, a podcast, fixing something |
| Give to others | a thank you, helping a neighbour, volunteering |
| Notice the moment | paying attention to your breathing, sounds or the walk to work |
Why not a score?
Because weeks vary
A busy or hard week will look thin on this page, and that says nothing about you as a person. The point is noticing what helps you and doing a little more of it, not hitting a number. If you have felt low for most of the last 2 weeks, that is worth talking to someone about.
Read with care
What this cannot tell you
- Measure your mental healthIt counts helpful habits; it does not assess how you are.
- Diagnose anythingLow mood, anxiety and depression need a conversation, not a form.
- Compare you with othersThere is no average to beat.
Questions
Common questions
What are the 5 steps to mental wellbeing?
The NHS lists them as connecting with other people, being physically active, learning new skills, giving to others and paying attention to the present moment (mindfulness).
Is a low total bad?
No. It is a count of small moments, not a rating. A heavy week often means fewer of them, which is common and not a reason to worry.
How often should I do this?
Once a week is plenty. Some people like doing it on a Sunday evening and picking one thing for the week ahead.
What if I feel low most days?
Talk to your GP or refer yourself to NHS Talking Therapies. Samaritans are on 116 123 day or night, and you can text SHOUT to 85258.
Sources
Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.
If things feel heavy
You do not have to wait until things are bad to talk to someone. Your GP can help, or you can refer yourself to NHS Talking Therapies. Samaritans on 116 123 are free, day or night, you can text SHOUT to 85258, and for urgent help call NHS 111 and choose option 2. Call 999 if you or someone else is in danger right now.
Related
Related calculators
- Mindful minutes goalYour weekly and total mindful minutes.Open
- Mood and movementYour mood notes on active and other days.Open
- Self care timeThe time you want for yourself, and the gap.Open
- Outdoor minutesYour weekly minutes in nature.Open
- Habit streakDays done and when it may stick.Open
- Work stress check inThe parts of work that feel heavy.Open