This is a list of 21 tasks (symbolising the year 2021) that involve connecting with the senses, memory, the present moment, reflecting healthily on the past and looking to the future. You can work your way through them, or try whichever ones appeal to you.
1. Spend five minutes looking at the clouds without looking away.
2. Hug a tree.
3. Peel and eat an orange as slowly as you can, paying full attention to the process and sensations.
4. Write down your dreams in the morning.
5. If you have a pet, tell them about your dream last night and ask them about theirs.
6. Try not to say anything negative about anybody (including yourself) for 3 days, For three weeks, For three months.
7. Notice the feeling of your breathing. Keep your attention on this feeling until you have a thought, then return to the feeling of breathing.
8. Write a letter to your younger self.
9. Write a letter to your older self.
10. Leave positive messages around your house on post-it notes.
11. Experiment with make-up or face paint by applying it to a mirror. Invite other people to ‘try on’ your designs by looking into the mirror.
12. Write a thank you letter to someone and put it through their door or leave it where they will find it.
13. Feed the birds in a park or your garden if you have one. Research the best food to use – preferably not bread.
14. If you are listening to music on headphones, sing along or dance to the music and don’t worry whether people will hear/notice you or not.
15. Before you return a book back to the library or donate one to a charity shop, leave a note on a small piece of paper inside the book for the next person to find, saying what you thought of the book, or just to say ‘hi’.
16. Write friendly messages in the condensation on bus windows. Before you get off the bus and thank the driver, wave goodbye to the passengers too.
17. Try to remember that everyone you pass on the street is doing the best they can. Send them kind wishes as you walk past.
18. Try a new food or drink that you’ve never tasted before.
19. Pick a random country and find out some facts about it.
20. Name ten things to be grateful for (not just objects).
21. Close your eyes and imagine yourself in a beautiful natural setting, taking in your surroundings with all your senses. Decide to go there.
Tom George 
❤