How are you getting on with your goals for 2026? Your motivation and will power are closely linked to your wellbeing and if you’re feeling mentally or physically fatigued, you’ll be far less likely to focus on your goals. Usually when we feel tired, we revert back to old habits and potentially unhealthy ones because it just feels easier.
With this in mind, I thought I’d share the CLANGERS approach with you which can help boost wellbeing on a daily basis and allow you to feel healthier and more energetic. This simple, science-backed method helps you build daily habits that support your wellbeing, so you can show up as your best self and stay on track to achieve what truly matters to you this year. Once you start to feel better in yourself, you’ll find those stretching goals so much easier to achieve and work towards.
Table of Contents
What is the CLANGERS approach?
A principle I’ve been sharing with my clients in the coaching space this week is called CLANGERS. It’s nothing to do with those little knitted pink creatures from the childrens’ TV programme, much as I love them, but has everything to do with key actions you can take to recharge and increase your wellbeing.
C – Connect
L – Learn
A – be Active
N – Notice
G – Give back
E – Eat Well
R – Rest
S – Sleep
CLANG was originally a list of 5 key actions derived from a meta-analysis of 400 studies on wellness, and was designed to help people improve their wellbeing. 12 years later and studies are showing these key actions are as important as ever.
In 2018, Dr Phil Hammond added to this, neatly extending the acronym to CLANGERS. Each day add as many of these to your life and increase your physical and mental wellbeing.
If at times, you feel that even after a good night’s sleep you still aren’t feeling energised, for example, then perhaps you need an alternative. It may be that you need to choose another element of CLANGERS.
How do I get started with CLANGERS?
You could choose one small step for each element of CLANGERS to begin with. Think about what your typical day looks like - how could you include more elements of CLANGERS?
If you feel unwell or particularly fatigued, the elements that you choose will be different to those you would choose if you felt healthy and rested.
What are some CLANGERS prompts I can use?
Here are some prompts for you to try and see what effect they have:
- Connect – make a phone call to someone you love talking to or arrange an in person meet up
- Learn – read a book, watch a webinar, listen to a podcast
- Active – go for a walk, stretch and move, what form of exercise comes to mind?
- Notice – check out for a moment and pause to reflect. What do you notice?
- Give back – is there something you can do to help someone else?
- Eat well – what feels nourishing right now?
- Rest – Stop scrolling and start resting. Maybe this is a TV programme, a bath or something else?
- Sleep - Things always feel different after sleep
How can CLANGERS help me achieve my 2025 goals?
Clangers can help you to take control of your wellbeing and take care of yourself so that you can show up as the best version of yourself each day, ready to tackle your challenges and achieve your goals.
What if I’m still feeling fatigued after sleeping well?
If you’ve had a good night’s sleep, but you still feel fatigued, it could be that you need more than just sleep to energise you and spark your motivation. By remembering the CLANGERS method, you can easily find another way to boost your energy and support your wellbeing.
For me, connecting with others is often something that I need to feel better and no amount of sleep replaces the boost I get after spending time with people in good company. But when I feel low, I can often forget this, so by looking at the CLANGERS reminder, it can help remind me.
Do I have to do all of the CLANGERS actions every day?
The more elements of CLANGERS you can get into your day, the better, but no, you don’t have to fit them all into every day.
There may be some days when being active, for example, simply isn’t right for you, and perhaps eating well and sleeping is the answer. But generally, the more elements there are in your day, the more likely you are to feel good. And when you feel good, you will get that motivation boost needed to hit your goals.
What are some examples of "Connect" in the CLANGERS approach?
This could be messaging a friend, writing a card, picking up the phone or meeting up in person with someone. It could be joining a group of likeminded people, it might be networking or trying out a new co working space if you work from home.
How can "Notice" improve my wellbeing?
When we are busy and stressed, it can be easy to avoid noticing how we really feel. This applies to our body as well as our minds. If we are hunched over a desk for a long time, we may feel pain in our shoulders or neck, but when we’re distracted by emails and online meetings, we fail to notice.
Perhaps we feel sad or emotional, but we distract ourselves with work and avoid acknowledging how we feel. So sometimes, we may need to pause and notice what is going on so that we can make the changes we need to. I often ‘notice’ by going for a walk with my dog or having a cup of tea and not listening to a podcast, radio or looking at my phone. I just sit with my thoughts for a moment and notice what’s coming up for me. It helps release tension and gives more clarity.
Can CLANGERS be tailored to my lifestyle?
You can use the CLANGERS method any way you choose to. For some of us, active might be a walk, for others it could be a 5K run or a HIIT workout. It’s just a simple reminder of asking yourself what you need. And then reminding yourself of this. If you can bring CLANGERS into your everyday routine by tailoring them to your lifestyle, you will feel the positive change in your wellbeing.
Is CLANGERS backed by scientific research?
CLANG was originally a list of 5 key actions derived from a meta-analysis of 400 studies on wellness, and was designed to help people improve their wellbeing. 12 years later and studies are showing these key actions are as important as ever.
In 2008, research by the New Economics Foundation and funded by the government, came up with five evidence-based steps we can all take to improve our mental wellbeing. Connect, Learn, be Active, Notice and Give back (CLANG).
In 2018, Dr Phil Hammond added to this, neatly extending the acronym to CLANGERS by adding Eat well, Relax and Sleep. These are the fundamentals of feeling good and, if you can do them at regular times to fit in with your body’s natural 24 hour rhythm (particularly eating, exercising and sleeping), it should improve how you feel and your energy levels.
Final Thoughts
Achieving your goals in 2026 isn’t just about willpower—it’s about looking after yourself in a way that fuels your motivation and energy. The CLANGERS approach is a simple yet powerful way to check in with your wellbeing and make small, meaningful changes that will help you stay on track. Whether it’s connecting with others, prioritising rest, or simply noticing how you feel, these actions can make all the difference in how you show up for yourself and your ambitions.
If you’re feeling stuck, overwhelmed, or unsure where to start, I’d love to help. Book a free discovery call today, and let’s explore how you can bring more balance, energy, and focus into your life—so you can achieve your goals with confidence.
