May 22, 2022


Shopping Works Wonders

On the SCALES with… How Retune’s Tom Ryder keeps his mental wellbeing ‘strings’ of Sleep, Creative, Active, Listen, Earth and Social in tune

At Retune we educate a six-string process for mental wellbeing referred to as SCALES, which stands for Slumber, Resourceful, Active, Pay attention, Earth and Social.

Just like the strings on a guitar, we move up and down these SCALES above the training course of a working day, week or month. It is critical to shell out consideration to each and every of the wellbeing ‘strings’ so that we feel ‘in tune’ and ready to stay a well balanced, harmonious daily life.

In the months forward, I’m heading to be putting some intriguing folks, hailing from Bishop’s Stortford and over and above, ‘On The SCALES’. The intention is to discover how every single interviewee looks soon after their mental wellbeing, in accordance to the rules of the six strings. I’m the initial to step on…

Retune founder Tom Ryder carrying out at the organisation’s very first ‘Retunesday’ at South Mill Arts. Image: Steve Beeston


At Retune, we refer to snooze as the ‘root note’ of the mental wellbeing ‘chord’. It is elementary, and if your sleep string is out of tune, it impacts each aspect of your everyday living.

To function properly, I have to have marginally more than the advised 7 to 8 hours. Sticking to a regime is the key to attaining this by 10pm my cellphone is off (not on silent or night method – off) and I like to do a bit of reading through just before viewing something light-weight-hearted in mattress like Mates or The US Business office. The system appreciates regularity, and winding down is crucial.

I have a speaker programmed with my morning alarm and usually hear to Greg James in the early morning on Radio 1 (aid area), which commences the day off with very good cheer.


Creative imagination is nearly anything you can eliminate on your own in. Songs and writing have generally been my strongest creative shops. Composing a song, executing reside or doing work on anything creative with a close friend is hugely worthwhile.

I like to keep a journal wherever I create a person A4 website page when I have some spare minutes. This helps to method almost everything that is going on. By the time I’ve got to the base of the web site, I have normally figured out what motion I need to have to consider subsequent.


Through the initial lockdown in 2020, I acquired to adore jogging. Most of us are knowledgeable of the actual physical added benefits of work out, but it is the mental added benefits that I relish. The clarity of considered you have the moment you have finished a operate can spur you on to a effective working day.

I also very substantially love swimming getting underwater has a calming impact. I nevertheless dabble in five-a-facet soccer and cricket when I have the chance, irrespective of staying terribly injury-inclined at the ripe outdated age of 32. The togetherness of team sport delivers a guaranteed-fire wellbeing increase (see also Earth and Social).


The Pay attention string is all about ‘listening to your body’ by feeding on and consuming very well. I’m no diet specialist, but I know that if I make much better possibilities, it will have a optimistic impact on my thoughts.

Hear is also about listening to exterior resources and remaining influenced, alternatively than overthinking and dwelling on your personal ideas. I take pleasure in listening to audio publications when on a lengthy travel. A good friend bought me a copy of The Midnight Library by Matt Haig for my birthday and I’d highly endorse it.


Birchanger Wood is just one of my favorite spots for grabbing myself a dose of ‘Earth’. This string makes it possible for us to connect with nature and embrace the new air.

Our animal good friends are a different facet of Earth: my sister’s cockapoo Molly is an outstanding companion in this regard.

And it is also important to continue to be ‘earthed’ by grounding, by slowing down racing thoughts. Yoga, mindfulness and meditation can accomplish this. I’m nonetheless doing work to enhance my capabilities in these areas, but I know that songs can be incredibly aware. There are no difficult and speedy principles, it is about exploring what operates for you.


As with Rest, if the Social string is out of tune, everything can slide aside.

The very last two many years have been screening, and my pals and family have assisted get me via. In its place of tapping absent on WhatsApp all the time, I obtain voice notes a bit far more own and resourceful. But absolutely nothing beats a experience-to-experience meet up with-up. To be able to hug our liked types yet again has been great. By no means undervalue the energy of a hug.

* To study additional about Retune, the SCALES design or the get the job done we are doing in regional most important colleges, e mail hi [email protected] or follow us on socials @RetuneWellbeing.

Retune's SCALES system (54582437)
Retune’s SCALES program (54582437)