September 26, 2022

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Never be Caught

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 instruct a six-string system for psychological wellbeing named SCALES, which stands for Rest, Artistic, Lively, Hear, Earth and Social.

Just like the strings on a guitar, we transfer up and down these SCALES around the program of a day, week or month. It’s crucial to pay interest to every single of the wellbeing ‘strings’ so that we feel ‘in tune’ and in a position to are living a well balanced, harmonious daily life.

In the weeks ahead, I’m likely to be placing some intriguing folks, hailing from Bishop’s Stortford and over and above, ‘On The SCALES’. The intention is to take a look at how every interviewee appears just after their psychological wellbeing, according to the principles of the six strings. I’m the initially to phase on…

Retune founder Tom Ryder undertaking at the organisation’s initial ‘Retunesday’ at South Mill Arts. Photo: Steve Beeston


At Retune, we refer to slumber as the ‘root note’ of the mental wellbeing ‘chord’. It is elementary, and if your slumber string is out of tune, it impacts each component of your daily life.

To purpose properly, I have to have slightly much more than the recommended seven to eight several hours. Sticking to a program is the vital to acquiring this by 10pm my mobile phone is off (not on silent or night time method – off) and I like to do a little bit of looking through ahead of seeing some thing light-weight-hearted in bed like Pals or The US Office environment. The human body appreciates regularity, and winding down is vital.

I have a speaker programmed with my morning alarm and typically pay attention to Greg James in the early morning on Radio 1 (guidance regional), which starts the day off with good cheer.


Creativeness is everything you can get rid of by yourself in. Songs and producing have usually been my strongest imaginative shops. Writing a track, doing are living or operating on one thing inventive with a close friend is hugely gratifying.

I like to maintain a journal in which I create 1 A4 webpage when I have some spare minutes. This can help to course of action every little thing that is heading on. By the time I’ve got to the base of the site, I have normally figured out what motion I require to just take up coming.


During the to start with lockdown in 2020, I discovered to enjoy operating. Most of us are aware of the actual physical positive aspects of exercising, but it’s the psychological added benefits that I relish. The clarity of imagined you have after you have completed a operate can spur you on to a effective working day.

I also extremely much love swimming currently being underwater has a calming result. I nevertheless dabble in 5-a-aspect football and cricket when I have the chance, regardless of staying terribly injuries-susceptible at the ripe aged age of 32. The togetherness of staff sport offers a sure-fireplace wellbeing boost (see also Earth and Social).


The Pay attention string is all about ‘listening to your body’ by taking in and consuming perfectly. I’m no diet expert, but I know that if I make far better decisions, it will have a favourable impact on my intellect.

Hear is also about listening to outside the house sources and becoming impressed, alternatively than overthinking and dwelling on your have thoughts. I love listening to audio guides when on a extended drive. A friend acquired me a copy of The Midnight Library by Matt Haig for my birthday and I’d really propose it.


Birchanger Wooden is a person of my favorite spots for grabbing myself a dose of ‘Earth’. This string makes it possible for us to join with mother nature and embrace the new air.

Our animal pals are an additional aspect of Earth: my sister’s cockapoo Molly is an great companion in this regard.

And it is also critical to stay ‘earthed’ as a result of grounding, by slowing down racing feelings. Yoga, mindfulness and meditation can achieve this. I’m still operating to boost my skills in these spots, but I know that songs can be really mindful. There are no difficult and quick regulations, it’s about getting what is effective for you.


As with Slumber, if the Social string is out of tune, all the things can fall aside.

The last two yrs have been tests, and my friends and family members have assisted get me by means of. Rather of tapping away on WhatsApp all the time, I come across voice notes a little bit a lot more private and resourceful. But absolutely nothing beats a encounter-to-facial area fulfill-up. To be capable to hug our cherished ones once again has been excellent. By no means undervalue the energy of a hug.

* To master more about Retune, the SCALES product or the do the job we are performing in regional key educational institutions, e mail [email protected] or observe us on socials @RetuneWellbeing.

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