Cultivating Well-Being: the 5-3-1-Practice

Cultivating Well-Being: The 5-3-1 Practice

World-renowned neuroscientist Richard Davidson at the University of Wisconsin works to ﬁnd connections between the brain and our happiness. His research has shown that we can intentionally change our brain and learn to be happier.

“By focusing on wholesome thoughts, for example, and directing our intentions in those ways, we can potentially inﬂuence the plasticity of our brains and shape them in ways that can be beneﬁcial.” – Richard Davidson

Well-being experts at the Center for Healthy Minds (CHM) have come up with three activities to try that are simple, easy and rewarding.

The 5-3-1 Practice

1. Meditate for 5 minutes. For many people, focusing on your breath or taking a break from your to-do list helps de-stress and calm the mind. This can help you feel more energized, relaxed and ready to tackle the day.

Shilagh Mirgain, a collaborator at CHM and psychologist at UW Health, mentions that some studies suggest that meditation can create new gray matter in the prefrontal cortex area of the brain, which is associated with attention, emotion regulation and decision-making.

2. Make a list of 3 good things that happened in your day. The three things can be anything from having a really good cup of coffee to learning a new technique for quilting. By listing good things in your day, you are focusing on the positive aspects of your day, which can help you feel happier. Research suggests that there is a positive relationship between gratitude and higher levels of well-being.

3. Perform 1 random act of kindness each day. Whether it’s holding the door for the person behind you or paying someone a heartfelt compliment, generous behaviors make both you and the recipient feel better.

To learn more about the Center for Healthy Minds (CHM) and their work on well-being, visit centerhealthyminds.org/about/why-well-being.

To learn more about mindfulness classes offered at UW Health or to explore our free guided meditations available online, visit uwhealth.org/mindfulness.

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