Natalie Chambers

I learned something new every single day. There's so much that is in our control.

Why did you sign up for Take Five?

I signed up for Take Five because I wanted to make healthier lifestyle changes for both myself and my family. “I want to be healthier for my family… my son and my partner, and for myself.”  I had been thinking about improving my diet, reducing the amount of ultra-processed food we eat, and making more positive choices overall. One area I’ve always struggled with is drinking enough water, so the focus on hydration particularly appealed to me.

The programme also came along at exactly the right time. I’d already started thinking about making changes, and Take Five offered the structure and support I needed to turn those intentions into action. Rather than trying to make changes on my own, it felt like a practical and achievable way to build healthier habits with encouragement from others.

Did you enjoy taking part? Why / why not?

Yes, I really enjoyed taking part in Take Five. One of the highlights for me was the daily emails and newsletters. “I learned something new every single day.” They were short, easy to read, and full of practical tips that I could put into practice straight away. I felt that I learned something new every day, which helped keep me motivated and engaged throughout the programme.

The positive changes extended beyond me and had an impact on my family as well. Because I was making healthier choices and cooking more nutritious meals, my partner was eating more healthily too. My son also benefited, particularly through improved eating habits and a greater focus on hydration. It felt as though the programme had a positive influence on all of us, rather than just on me as an individual.

I also found that taking part during the winter months gave me a real sense of purpose and positivity. Focusing on small, achievable health goals helped me feel like I was doing something constructive for myself and my family.

3. What action did you choose to do, and why?

Initially, I wanted to focus on all five behaviours because they all seemed important and relevant to my wellbeing. However, having to choose just one action turned out to be really helpful. It prevented me from trying to do too much at once and helped me focus on making a meaningful, sustainable change rather than setting unrealistic expectations for myself. "It kept me in check from being too ambitious and too perfectionist."

I chose to focus on hydration because drinking enough water has always been a challenge for me. I wanted to replace some of my tea and coffee consumption with water and create healthier daily routines. By concentrating on one behaviour, I was able to build a habit gradually and notice the benefits more clearly. The focused approach made the change feel achievable and helped me avoid the perfectionism that can sometimes get in the way of long-term success.

4. Do you think Take Five is a good idea? Why?

Absolutely. I think Take Five is an excellent idea because it encourages positive lifestyle changes in a way that feels manageable, supportive, and empowering. Rather than telling people what they should do, it helps individuals take ownership of their own health and wellbeing through small, achievable actions.

I particularly valued the practical and trustworthy information provided throughout the programme. With so many conflicting messages about health and wellbeing, it was refreshing to receive clear, non-commercial guidance that I could apply in everyday life. The programme also encouraged conversations at home and helped me think more critically about my own habits and choices.

What stood out most was the emphasis on small changes. "Small changes might not have a huge impact, but they compound." While individual actions may seem insignificant at first, they can build over time and lead to meaningful improvements in health and wellbeing. I also appreciated that the emails covered all aspects of wellbeing, not just the behaviour I had chosen to focus on, as there was something useful to take away from each one.

5. How has Take Five changed your life, behaviours, or attitudes?

Take Five helped me establish a lasting hydration habit that has become part of my everyday routine. I now drink a glass of water first thing every morning, and it has become a non-negotiable part of my day. What began as a focus on hydration gradually led to wider positive changes in other areas of my life. "It's seeped into everything... I feel the benefit."

As I became more aware of my health, I started making better dietary choices, drinking fewer sugary drinks, and exercising more regularly. I now go to the gym three times a week, which has improved not only my physical wellbeing but also my confidence and social connections. I have more energy, feel healthier overall, and notice the benefits in many aspects of my daily life.

The most significant change has been recognising how one small habit can trigger a range of other positive behaviours.

6. Has it affected your attitude towards any of the five pillars?

Yes, definitely. Through Take Five, I have come to see how interconnected the different wellbeing factors are. While I initially focused on hydration, I found that improvements in one area naturally influenced others, such as exercise, social connection, and taking responsibility for my health. "It's so easy to not take responsibility... prevention is better than cure."

Going to the gym has become much more than exercise. It provides valuable time for myself, helps improve my mood, and has allowed me to build new social connections. These benefits have a positive impact on my relationships at home as well, as I feel more energised and better able to support my family.

The programme also reinforced the importance of taking proactive steps to maintain health and wellbeing rather than waiting until problems arise. It encouraged me to think more about prevention and the role small daily actions can play in supporting long-term health.

7. How easy or difficult has it been?

It has not always been easy. In the early stages, I found myself slipping back into old habits and realised that making lasting changes requires conscious effort and persistence. There were times when it felt difficult to maintain my new routine, particularly when I was busy or distracted.

What helped was finding practical ways to make healthier choices easier than my old habits. For example, I deliberately made tea and coffee less convenient to access, which encouraged me to choose water instead. Over time, these small adjustments helped reinforce the behaviour I was trying to establish.

8. What have you learned about ageing well, self-care, and caring for others?

Take Five reinforced for me that many aspects of healthy ageing and wellbeing are within our control. "There's so much that is in our control." I learned that self-care does not have to involve dramatic lifestyle changes. Often, small and consistent actions can make a meaningful difference over time.

The programme encouraged me to reflect on the importance of personal responsibility, healthy routines, and meaningful social connections. It also highlighted how easy it can be to fall into habits that do not necessarily support wellbeing, particularly in a busy world where technology often replaces genuine connection.

I also found myself thinking about positive role models in my own life and the habits that helped them remain active, engaged, and healthy as they got older. These reflections reinforced the idea that the choices we make today can have a lasting impact on our future wellbeing.

9. In what ways has Take Five enabled you or made you more confident to take action for your health and others'?

Take Five gave me confidence by showing me that positive change does not have to wait for the perfect moment. It demonstrated that even small actions can make a difference and that meaningful improvements often begin with simple, achievable steps. "It's not about waiting until Monday... you can change something any day."

The programme helped me develop practical strategies to make healthy choices more enjoyable and sustainable. For example, I found ways to make drinking water more appealing, which made it much easier to stick with my goals. Over time, seeing the benefits of these changes increased my confidence and motivated me to continue.

The impact extended beyond my own behaviour. The healthier choices I made influenced my family as well, particularly around hydration and reducing sugary drinks. It was encouraging to see that small personal changes could have a positive effect on those around me.

10. Anything else to add?

One of the things I appreciated most about Take Five was that it was free, accessible, and based on trustworthy information. I felt confident that the advice being shared was intended to support wellbeing rather than promote products or services, which made it easier to engage with the content.

I also valued the simplicity of the programme. The messages were practical, positive, and non-judgemental, and they focused on small actions that felt achievable in everyday life. In a world where health advice can often feel overwhelming or complicated, Take Five offered a refreshing reminder that wellbeing can start with simple, manageable steps.  "I knew I could trust the information... it wasn't marketing."

Overall, I believe the programme has the potential to benefit many people by helping them recognise the value of small changes and giving them the confidence to take action.