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Understanding occupational balance: enhancing well-being through daily activities

Two round stones balanced on top of each other

As occupational therapists we focus on occupational balance. Backman (2004) explained that occupational balance is a way of being, rather than a specific activity or task, and achieved by taking part in daily activities that do not overwhelm, and result in feelings of positivity, satisfaction, and achievement.

According to the Occupational Therapy Practice Framework, it is using everyday life activities for the purpose of enhancing or enabling participation in roles, habits, and routines in home, school, workplace, and community. It is important to focus on all aspects of your being (body, mind, soul, spirit).

Self-soothing the physical needs

Focusing on self-soothing the physical needs would include (but is not limited to):

  • Exercising
  • Watching TV/series that you find stimulating.
    • WildEarth offers free live streamed safaris twice daily. It allows you to interact with an expert game ranger in real time.
    • During lockdown in London, the National Theatre is streaming their stage shows for free.
  • Eating healthy
  • Pampering yourself (e.g. taking a bubble bath, taking a walk, etc.)
  • Singing to music
  • Changing your environment (restructure your rooms, furniture, etc.)
  • Sitting outside in the sun/going for a walk
  • Practising healthy sleep hygiene
Self-care of the mind, soul and spirit

Focusing on implementing self-care of the mind/soul and spiritual aspects would include (but is not limited to):

  1. Reading
  2. Meditation or prayer, if that aligns with your belief or value system.
  3. Positive self-talk
  4. Journaling
  5. Building puzzles
  6. Colouring mandalas
  7. Completing word searches, crosswords, Sudoku, etc.
    • ‘Elevate – Brain Training’ and ‘Lumosity’ are both apps with both free and paid options. They offer a variety of games to train your mind. Find more information about Elevate here: Elevate (opens in a new tab)
  8. Making self-reflection collages/posters
  9. Being creative by drawing, painting, sculpting, etc, even if you don’t think you’re good at it.
    • Zentangle art is an easy-to-learn, relaxing, and fun way to create beautiful images by drawing structured patterns. More information on Zentangle art can be found here: zentangle.com (opens in a new tab)
  10. Do something with a definite ending, like baking a cake, making a quilt, or anything else that you can do, finish, and feel done with. Life has a lot of uncertainties, and it’s nice to feel a sense of completion.
  11. Listening to meaningful music
  12. Managing emotions through anxiety breathing or relaxation therapy
  13. ‘ClearFear’ is a free app that can be downloaded to support you in dealing with anxiety and fear in the moment using breathing techniques, positive affirmations, and other mindfulness practices. Find more information at
  14. Practising healthy sleep hygiene
  15. Completing a daily mood tracker
  16. Providing physical or emotional support/encouragement to others
  17. Development of skills, e.g. time management, setting boundaries in an assertive manner, financial management, problem-solving, stress management, conflict management, etc.
  18. Gain new knowledge through, e.g. online learning, subscribing to a vlog/blog, reading books, etc.
  19. Develop a healthy support system: ask for help; attend therapy; have an intellectually stimulating conversation with a loved one.
  20. Laugh often!
  21. Accept uncomfortable emotions like anger, fear, sadness, disgust, embarrassment, and shame as part of what makes you human rather than something to be suppressed.
  22. Limit your social media exposure, especially to negative news feeds and people.

Sources and related content: www.throughthewoodstherapy.com (opens in a new tab)