This site is intended for health professionals only

Wellbeing challenge: week four

19 February 2021

Share this article

This is Week Four, and the final week, of the current MOT4U Challenge, devised to help keep you running at peak performance in the face of challenging times in general practice. The weekly challenge has offered some brief exercises to take part in, and a short video to watch, all focused on your supporting your wellbeing and resilience. 

Follow and comment #mot4uchallenge on Twitter 

Let us know your thoughts and feedback after working through the exercises and watching the video.

Presented by Sheela Hobden of Bluegreen Coaching, with Management in Practice.

The MOT4U Challenge has been running for four weeks during February.


Using the same technique we’ve used throughout this Wellbeing month, prepare with 7/11 breathing:

  • Breathe in for 7 seconds
  • Pause
  • Breathe out for 11 seconds
  • Repeat 3 times for a ‘mindful minute’.


This week’s theme: white lines and creating boundaries

People who are clear on what is ‘OK’, what is ‘not OK’ and maintain strong boundaries between home and work life have a stronger sense of wellbeing.

It can feel very uncomfortable when someone makes a request of us that crosses our boundaries, but if we are not explicit about what our needs are, how can we expect people (or ourselves) not to cross them? How much time do you spend on the ‘correct’ side of your white lines?


Something to watch

Watch this short video from Sheela Hobden for more thoughts on this theme.


Finally for this week, here are some suggested activities for you to try – depending on how much time you have, and how much you want to explore:

 Some questions to mull over

  • What do you know about your non-negotiables?
  • How many times during the day do you allow yourself a re-charge break?

Things to try

  • Take part in a photo challenge – Post a picture that represents boundaries to you. Include the tag #mot4uchallenge
  • Take 5 minutes for yourself today. Do something purely for you. Perhaps listen to your favourite song, meditate or read a chapter of a book?
  • Make a list of all of your non-negotiables. Who do you need to share this list with, so that your ‘line in the sand’ is clear?

Something to read

This is an interesting read, with examples of setting boundaries.