HOW TO CREATE RITUALS OF YOUR OWN

Just because rituals are positive, it doesn’t mean the ones you have now are set in stone. Creating new ones takes planning, but can be fun and fulfilling, says therapist rachel martin. and you don’t have to change things completely – just tweak. it only takes a couple of years to establish traditions...

1 first, prepare your environment. Plan ahead, put it on the calendar and get ready. tell people what’s going to happen, buy what you need and put it in place. this will make you more likely to do it and give the pleasure of anticipation.

2 try a minor shake-up of what you usually do. for example, if you normally go out for a christmas day walk in the afternoon, do it early in the morning instead. usually open presents first thing? exert some willpower and wait until after dinner. or do it one present at a time, spread throughout the day.

3 think outside the box. go for a family bike ride or a skate in the park – the colder the day the better. Wrap up warm and make a date with other friends. When you get back you’ll have earned that brandy latte.

4 no tv allowed on christmas day? break the rules and binge-watch dvds the whole family can share, cuddled up in blankets with hot chocolate.

5 has cooking become a chore that always falls on you? this year, ask your guests to each bring a dish to contribute to christmas dinner, instead of doing it all yourself. w &h