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What Are Micro Wellness Habits? Small Daily Changes for a Healthier, Happier Life

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Everyone wants to be happier and healthier right? It may seem daunting, but a small change in your daily habits can be all it takes.

If you haven’t come across Atomic Habits, by James Clear, it’s a brilliant read that explores how small, consistent changes can lead to remarkable results. This idea – known as micro wellness – is more powerful than you might expect. In this blog, we explore: What Are Micro-Wellness Habits? Small Daily Changes for a Healthier, Happier Life.

What Is Micro Wellness?

Micro wellness is the practice of slotting small, positive habits into your everyday routine. These habits are so simple they’re almost effortless, but over time, they create a life that could transform your wellbeing.

Examples include:

  • Drinking a glass of water before your morning coffee
  • Taking a 5-minute walk after lunch
  • Doing a 1-minute breathing exercise before a meeting
  • Writing down one thing you’re grateful for each evening

These actions may seem tiny on their own, but they add up. As James Clear puts it, “Habits are the compound interest of self-improvement.”

Why Micro Wellness Habits Work
  • Setting huge goals can often fail because they rely on how motivated you are – which changes daily. Micro wellness habits, on the other hand, are easy to start and easy to maintain.
  • They become part of your identity: “I’m someone who moves every day” or
    “I’m someone who takes care of my mental health”. When you believe in the kind of person you are becoming, your habits can naturally align.
  • If you miss one day of a tiny habit, you are far less likely to throw the towel in altogether. unlike huge shifts, which can just amount to a feeling of guilt if you miss one day.
  • Being time poor means we can’t spare an hour for an exercise class, but 10 squats at home is totally doable.

Woman on daily run with her dog

How Can You Start Your Micro Wellness Routine?

Micro Wellness in Everyday Life

Let’s look at how micro wellness can show up through your day:

☀️ Morning Micro Wellness

  • Stack existing habits together: After brushing your teeth, do 10 squats or a 30-second stretch.
  • Mindful moment: Take 3 deep breaths before checking your phone when you wake up.

‍ Workday Micro Wellness

  • Posture check: Adjust your seat every hour, make sure you are sitting up straight and are comfortable.
  • Digital detox: Try the ‘Pomodoro technique’, which means 25 minutes of focused work followed by a 5-minute break. Developed in the 80s, it helps resist distractions and boost productivity. As noted by IONOS UK, its strength lies in its simplicity: just a timer and a plan to stay mentally fresh amid daily interruptions. [1]
  • Hydration nudge: Keep a reusable water bottle on your desk and sip regularly. You can even get ones with motivational wording on that encourage you to finish the contents!
  • Workspace wins: Organising your home working environment properly can boost productivity by up to 31%, and a clutter-free workspace can increase productivity by 88%. Have a small tidy at the end of each work day and give yourself a more productive tomorrow. [2]

Woman with water bottle on desk

On the Road Micro Wellness

  • Pre-drive pause: Take a moment to breathe and calm yourself before starting the engine.
  • Phone-free zone: Activate ‘Do Not Disturb’ mode whilst you are driving to avoid calls and texts distracting you on your journey. These are distracting and could endanger you and other drivers.
  • Practice gratitude on your commute: Reflect on one thing you’re thankful for in your life before you leave for work, or when you get there.

Evening Micro Wellness

  • No blue light wind-down ritual: Dim the lights in your bedroom and read a few pages of a book rather than scroll on your phone.
  • Sleep cut off:  Put your phone away in a drawer or face down on your bedside table 30 minutes before bed to stop the temptation of doom scrolling.

Man reading his book in bed

Start Small. Stay Consistent. See the Change.

So, what’s one tiny habit you can start today?

Maybe it’s a glass of water. A walk around the block. A moment of stillness before your commute. Whatever it is, start now and let it grow.

If you enjoyed reading this, check out 5 Healthy Road Trip Habits.

Get a car insurance quote today!

[1] Pomodoro technique: A more productive and concentrated approach to work – IONOS UK
[2] Micro Habits: Do They Make A Difference? – Forbes Health
Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

The Hidden Cost of Uninsured Drivers And How We’re Helping Protect You

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The Motor Insurers’ Bureau (MIB) estimates that every year, over one million uninsured vehicles are on the road. This costs up to £260 million for you and insurance companies to pick up the bill for. [1]

Uninsured driving isn’t just illegal, it’s dangerous and leaves countless people stranded when it comes to claiming for losses. Did you know, at least one person a day is so seriously injured by an uninsured driver that they require lifelong care? [2]

The MIB have decided to tackle this problem, with the aim of “Accelerating to Zero” – a nationwide commitment to end uninsured driving for good.

Why is driving uninsured so bad?

Uninsured drivers are also statistically more likely to speed, drive defective vehicles, and be involved in fatal collisions. Every hit-and-run or untraced incident leaves victims struggling to rebuild their lives, often without the immediate support they need.

And the scale of the problem is staggering. Since 2018, UK police have caught over 542,000 uninsured drivers [3].

Who Are The Motor Insurance Bureau?

The MIB is a UK organisation set up to protect people who are involved in accidents with uninsured or untraced drivers. If someone is hit by a driver who has no insurance or leaves the scene, the MIB steps in to make sure victims can still receive compensation.

The MIB is funded by all UK motor insurers, which means the cost is ultimately shared across insured drivers. Alongside providing compensation, the MIB also works with the government, police, and the insurance industry to help reduce uninsured driving and make the roads safer for everyone.

Motor Insurance Bureau

How to Tackle Uninsured Drivers: MIB’s Four-Pillar Strategy

MIB’s “Accelerating to Zero” strategy focuses on four areas:

  1. Prevention Over Reaction: Tackling the problem before it happens through education, awareness, and early intervention – not just enforcement.
  2. Compassionate Claims Support: Continuing to provide efficient, fair, and empathetic claims handling for victims of uninsured and hit-and-run drivers.
  3. Data-Driven Action: Using advanced analytics to predict and prevent uninsured driving, while improving fraud detection and customer service.
  4. Collaboration for Safer Roads: Working with insurers, police, and government to remove uninsured drivers and reduce the cost burden on honest motorists.
How Is Vavista Car Insurance Tackling Uninsured Drivers?

Vavista is fully behind with MIB’s mission. Here’s how we’re contributing:

  • Raising Awareness: Through blogs like this, we’re helping drivers understand the risks and consequences of uninsured driving and how to avoid them.
  • Supporting the MIB: While insurers fund the MIB directly, we as your broker support the campaign by educating and guiding drivers — helping reduce uninsured driving at the source.
  • Protecting Honest Drivers: Uninsured drivers increase the risk and cost for everyone else. By tackling the issue, we help ensure that law-abiding, insured drivers aren’t unfairly penalised.
What You Can Do to Help?
  • Check Your Insurance Status Regularly:  especially if you’ve changed vehicles, moved house, or changed how you use your car. For example, if you now drive to work but don’t have commuting cover, your insurance may be invalid. Uninsured doesn’t just mean no insurance – it can also mean the wrong insurance. If you’re unsure, contact us to check your cover and make any necessary updates.
  • Encourage Friends and Family: to stay insured and informed by directing them to this blog.
  • Report uninsured driving: If you suspect someone is driving without insurance, you can report it to the police in two ways:
  • Online through the police’s “Report a Crime” service, or directly via your local police force’s website.
  • By phone on the non-emergency number 101.

The police can also check instantly if a car is insured using the Motor Insurance Database.

Why the Right Insurance Matters

Having insurance isn’t enough, it needs to be the right insurance. If you drive to work but only have social cover, or use your car for business without declaring it, you could be considered uninsured in the eyes of the law. This not only puts you at risk of fines and penalties but also means your insurer may not pay out if something goes wrong. Always check your policy details and contact us if you’re unsure.

What Are The Consequences for Uninsured Drivers?

Driving without insurance is a serious legal offence. Penalties can include:

  • A fixed fine of £300 and 6 penalty points on their licence.
  • Having the vehicle seized or destroyed.
  • In more serious cases, an unlimited fine and a driving ban if the case goes to court.

Car Insurance Paperwork

Together, we can help MIB reach their goal of zero uninsured drivers—and make our roads safer for everyone.

If you enjoyed reading this, check out our blog – Top Tips to Master Driving | Vavista Car Insurance.

Get a car insurance quote from Vavista today!

[1]  MIB – Our Strategy
[2] The difference MIB makes… in numbers
[3] www.autocar.co.uk
Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

How to Get Involved in Second Hand September

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At Vavista Car Insurance we’re excited to get involved in Second Hand September.  Oxfam launched Second Hand September in 2019 to fight fast fashion waste and promote sustainable shopping.

The challenge is to only buy second-hand clothes for the 30 days of September. This means:

  • reducing waste,
  • saving money,
  • and supporting eco-friendly fashion.

This is a movement that encourages people to use pre-loved items instead of new. It’s a simple shift that can lead to powerful change. Get involved in Second Hand September with these simple steps:

Why Should I Take Part In Second Hand September?

Second Hand September is more than just a shopping challenge – it’s a reflection of a growing movement. In the UK, sales of second hand goods rose by 15% to £21 billion in the past year. [1] As a result, it’s clear that more people are using second-hand items to save money and reduce their environmental impact.

Every new item we buy can come with an environmental cost. Here’s just some of the reasons buying new items is harder on the environment:

·       They require lots of energy to make.

·       Use up natural resources.

·       Pollution is produced making the item.

·       Transporting the goods means emissions.

·       Plastic and other packaging add waste.

·       Newer items are usually not designed to last, so you need to rebuy.

·       Increases landfill waste.

Whether it’s clothes, furniture, electronics, or cars, choosing second-hand helps reduce demand for new production, keeps usable items out of landfills, and supports a more circular economy.

Second hand furniture market

Make Your Wardrobe More Sustainable:

Fashion is one of the most polluting industries in the world, but it’s also one of the easiest places to start making sustainable swaps. With 62% of UK consumers concerned about the environmental impact of fast fashion, and half having bought second-hand garments in the past year [1], it’s no surprise that more people are choosing style that’s kinder to the planet.

If you’re looking to refresh your wardrobe this September, consider exploring charity shops, vintage markets, or online resale platforms, such as Vinted, Depop or Ebay.

Need help getting started? Check out our blog, A Guide to Sustainable Clothes Shopping, for practical tips on how to shop more mindfully, choose quality over quantity, and reduce your fashion footprint.

Woman taking photo of clothes to upload to Vinted

Clean Out Your Wardrobe and Home for Donations

To begin, clear out your wardrobe and home to find items that could have a second life. Next, sort through clothes, shoes, books, and household goods, asking yourself if you’ve used them in the last year. Then, create three piles: keep, swap, and donate. If needed, donate items in good condition that aren’t right for swapping to your local charity shop. Before donating, remember to wash clothes, wipe down household items, and check electronics to ensure they’re ready for use. Ultimately, this decluttering not only makes space in your home, but also helps others and reduces waste heading to landfill.

Throw a ‘Swap Shop’ Party

Hosting a swap shop party for Second Hand September is a fun and sustainable way to refresh your belongings while reducing waste. Invite friends to bring used clothes, books, home décor, gadgets, or any items they no longer need. Set up clear sections in your space so everyone can easily browse different categories of goods.

To keep things fair, encourage guests to bring a similar number of items to what they take home. Add music, snacks, and a cozy atmosphere to make it feel like a social event rather than just a swap. By trading instead of buying new, you’ll save money, cut down on waste, and give pre-loved items a second life.

Second hand books

Not sure what to buy second-hand? We’ll help you find the best picks

For example, our blog 5 of the Best Things to Buy Second Hand, highlights some of the smartest swaps – from stylish clothing to durable furniture and tech. In fact, you can often find these items with plenty of life left and, more importantly, at a fraction of the cost, making them a win for both your wallet and the environment.

At Vavista, sustainability is at the heart of what we do. We’ve partnered with Eden: People + Planet to plant a tree for every new customer, supporting global reforestation and empowering local communities.

Choosing Vavista means choosing a brand that’s actively working toward a healthier planet.

Liked this blog? Check out our article on 50 Easy Ways to Spend Less, Buy Less and Waste Less.

Get a car insurance quote from Vavista today!

[1] Cost of living crisis sees UK second-hand goods sales jump 15 percent to £21 billion, Trustpilot research reveals – Trustpilot Newsroom
Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

50 Fun Alcohol-Free Activities to Help You Drink Less

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Looking for inspiration? Here are 50 fun alcohol-free activities to help you enjoy life without the need for a drink. Whether you’re fully sober, sober-curious, or just taking a break from alcohol, these ideas offer exciting, creative, and meaningful ways to socialise, relax, and grow, all without a hangover.

The sober movement is growing. In 2023, 25% of 18–24 year olds in the UK identified as non-drinkers [1], which is a major shift in drinking culture from the 90’s and before.

At Vavista Car Insurance, we believe in supporting your wellbeing as well as your insurance needs. So here are 50 sober activities you can do instead of drinking.

Social and Fun Outings

Group of adults playing board games

Here are some social activities that let you connect, laugh, and make memories. No hangover required.

  1. Host a themed dinner party (mocktails encouraged!) – explore these recipes from Delicious Magazine
  2. Try a new board game night with friends
  3. Go to a comedy show
  4. Organise a sober picnic in the park
  5. Join a local quiz night
  6. Visit a cat café or dog café
  7. Try karaoke – yes, sober!
  8. Host a movie marathon with popcorn and blankets
  9. Go bowling or mini-golfing
  10. Attend a sober social event or meetup. With 1 in 4 young adults in the UK now choosing to live alcohol-free, sober events are becoming more popular and accessible than ever [1].

Creative and Crafty Hobbies

Male Smiling with paint on clothes at art classWant to unleash your creativity without reaching for a drink? These DIY creative hobbies are a fun way to relax, learn new skills, and express yourself alcohol-free.

  1. Try pottery painting or a ceramics class
  2. Start a scrapbook or vision board
  3. Learn to knit, crochet, or sew
  4. Take a photography walk
  5. Try a paint-and-sip night (with mocktails!)
  6. Make your own candles or bath bombs
  7. Write poetry or start a journal
  8. Try digital art or graphic design
  9. Decorate or upcycle furniture
  10. Start a DIY home project.  We’ve got 4 great suggestions here.
Active and Outdoorsy Adventures

Close-up of a woman and man legs on stand up paddle in water

Looking for active things to do without alcohol? These outdoor adventures are a refreshing way to boost your mood, stay fit, and make memories. No pint glass needed.

  1. Go for a scenic hike or nature walk
  2. Try paddleboarding or kayaking
  3. Join a local running or walking club
  4. Take a dance class (salsa, anyone?)
  5. Try indoor rock climbing
  6. Go for a bike ride somewhere new.  Check out 5 family bike rides in the South West
  7. Visit a botanical garden
  8. Try geocaching or treasure hunting
  9. Do a sunrise or sunset yoga session
  10. Explore a new city or town nearby
Relaxing and Restorative Activities

Need ways to relax without alcohol? Here are calming activities to help you recharge, reduce stress, and enjoy guilt-free downtime.

  1. Have a spa day at home
  2. Try a sound bath or meditation class
  3. Read a book in a cosy café
  4. Take a long bath with essential oils
  5. Try breathwork or mindfulness apps
  6. Watch a documentary that inspires you
  7. Do a digital detox for the day
  8. Try adult colouring books
  9. Visit a museum or art gallery
  10. Take a nap – because rest is productive too
Learning and Growing Leisure Time

Women looking around an art gallery

Looking for inspiring ways to spend your free time without alcohol? Try these activities to help you grow, gain new skills, and enjoy meaningful, alcohol-free leisure time.

  1. Take an online course or workshop
  2. Learn a new language
  3. Start a blog or YouTube channel
  4. Try a cooking or baking challenge
  5. Volunteer for a cause you care about.  Here’s some tree-planting projects you can visit and get involved with in the UK.
  6. Visit a historical site or landmark
  7. Listen to a new podcast series
  8. Join a book club or start your own
  9. Learn to play an instrument
  10. Set a new goal and create a plan to achieve it. Whether it’s improving your health, saving money, or simply feeling more present, going alcohol-free can be a powerful step. In fact, alcohol-related harm costs the UK over £27 billion a year 2, so every small change matters [2].
Looking for more sober inspiration?

Group of people at a book club

Communities like Bee Sober, Sober Girl Society, and Sober Socials make it easy to connect, have fun, and find support without alcohol.

If cutting back feels challenging, your GP and organisations like Alcoholics Anonymous (AA) and Drinkaware can offer confidential guidance. Help is always there, and you’re part of a growing movement.

Enjoyed this blog? Check out our article on 7 Ways to Build a Supportive Community For Your Mental Health 

Need car insurance? Get a Quote Today

[1] Alcohol Statistics UK 2025: Facts, Figures & Trends – Priory
Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

Get Kids Outdoors This Summer Holidays with Our Free Sustainability Scavenger Hunt

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The summer holidays offer the perfect opportunity to slow down, reconnect with nature, and spend quality time as a family. With the UK summer holidays stretching over six weeks, it can seem overwhelming, but with our free sustainability Summer Scavenger Hunt Download – you can introduce children to sustainability in a fun, hands-on way!

Whether that’s spotting bees in the garden, picking up litter in the park, or learning about recycling through play.

A 2023 survey found that over 60% of UK parents struggle to find affordable and meaningful activities during the summer holidays [1]. That’s why we’ve created a free downloadable Summer Scavenger Hunt Download – a simple, screen-free way to explore the outdoors, spark curiosity, and help children learn how to care for the planet.

Why Summer Is Ideal for Teaching Kids About Sustainability
  1. Nature Is in Full Bloom!

Summer is bursting with life – flowers are blooming, bees are buzzing, and trees are full of leaves. It’s a sensory-rich time for children to observe the natural world and understand how ecosystems work. You could even use our guide to go on a foraging mission for berries to make into a delicious and healthy treat.

  1. More Time Outdoors = Happier Kids

With school holidays and warmer weather, families naturally spend more time outside. Whether it’s a walk in the park, a beach day, or a bike ride, these moments are perfect for sparking conversations about the environment. According to Natural England’s People and Nature Survey, 83% of children aged 8–15 said that being in nature made them feel “very happy” [2].

  1. You Can Teach by Example

From packing a picnic with reusable containers to taking all your rubbish with you, summer routines offer countless chances to model eco-friendly behaviour. Check out our blog on how to have a waste-free picnic for inspiration!

  1. Kids Are Curious and Creative

Children love to explore, ask questions, and get hands-on. Sustainability lessons don’t have to be lectures – they can be games, crafts, and adventures. For example, turning your food waste into the perfect compost pile!

️‍Make It Fun: Download Our Free Summer Scavenger Hunt

To make learning about sustainability even more exciting, we’ve created a Summer Scavenger Hunt Download designed for children. It’s packed with nature-themed items to find, fun eco-facts, and bonus challenges that encourage kids to think about their impact on the planet.

What’s Inside:

  • ✅ A checklist of nature and eco-friendly items (like a bee, a drinks can, or a reused object)
  • Fun facts about recycling, pollinators, and more
  • Bonus challenges like picking up litter or spotting a compost bin
  • ✏️ Space for kids to draw or write about their discoveries

Perfect for parks, gardens, or even your own back garden!

Take Small Steps This Summer Holidays

Teaching children about sustainability doesn’t have to be complicated. It starts with simple actions and meaningful conversations. By encouraging curiosity and care for the environment, we’re helping raise the next generation of eco-conscious citizens.

At Vavista, we’re committed to promoting wellness – for people and the planet. Whether it’s through our eco-friendly car insurance or family-friendly resources like this, we’re here to support your journey toward a greener lifestyle.

We’d Love to See Your Adventures!

If you use the scavenger hunt, tag us on social media with your photos and stories using #VavistaScavengerHunt. Let’s inspire more families to get outside and go green this summer!

If you liked this blog, take a read of our guide to 5 Things You Can Recycle for Money!

Get a quote today!

[1] Childcare and early years survey of parents: 2024 – GOV.UK
[2] The People and Nature Survey for England: Children’s survey (Experimental Statistics) – GOV.UK

 

European Road Trip Checklist: Essential Tips for UK Drivers

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Thinking of taking a road trip across Europe? Whether you’re planning a drive through the Italian countryside, or a wine-tasting tour in France – the key to success is to have a checklist. That way you can make sure your tip is safe and compliant with local regulations.

Here at Vavista Car Insurance, we’ve got you covered with our European Road Trip Checklist: Essential Tips for UK Drivers.

Traffic Rules in Europe: Know Before You Go

Many European Union countries have similar driving regulations, however, there are some key differences in laws. Just some of these can be:

  • Varying speed limits for motorways
  • Charges or rules for environmental zones
  • and safety equipment you must have in your vehicle.

A 2025 survey by The Motor Ombudsman revealed that 59% of UK drivers were unaware that items like high-vis jackets and warning triangles are legally required in many European countries [1].

Even more concerning, 15% of Brits admitted to driving in Europe without the legally required safety gear [2].  That’s not just risky – it could result in fines or worse.

Also, be aware that 30% of UK drivers didn’t know that using sat-navs or apps with speed camera detection is illegal in some countries like Spain—where fines can reach up to €6,000 [1].

To help you stay on the right side of the law, the RAC offers helpful country-specific checklists to ensure you’re fully prepared.

What Do You Need to Drive Abroad?

Before you start your European Road Trip, make sure you have the following documents with you:

  • Valid comprehensive car insurance (check on the .Gov Website if you need an International Driving Permit)
  • National Insurance number
  • Proof of vehicle insurance, valid tax, and MOT
  • Valid ID (usually your driving licence, but some countries require a passport)
  • V5C car registration document
  • Travel insurance documents (including EU cover)
  • European breakdown cover policy details

Also, don’t forget to adjust your headlights to comply with local regulations. Beam deflectors are available at motoring stores like Halfords.

Essential Safety Equipment to Carry

To avoid fines and stay safe, be sure to pack the following:

  • Warning triangle and reflective jackets (one per passenger in some countries)
  • First aid kit (mandatory in Austria, France, and Germany)
  • Breathalyser kit (required in France)
  • GB car sticker (unless your number plate includes the GB Euro symbol)

A recent study found that 70% of UK drivers were unaware of environmental regulations like low-emission zone stickers required in France and Germany [1].  Don’t get caught out – check local rules before you go.

Top Tips for a Smooth European Road Trip

Apart from all the legal requirements, there are also some essentials that will make your trip far more comfortable and safe. At Vavista, we recommend putting together a travel kit that includes:

  • Refreshments and plenty of bottled water
  • Replacement bulbs, coolant, screen wash and engine oil
  • Fire extinguisher and spare fuel can
  • Sunscreen, blanket, and torch
  • Satnav or spare maps
  • Entertainment for passengers (especially kids!).  Check out these travel games.
  • Extra medication you may need

Most of these items are things you’ll already have in your car in the UK, or are very cheap to buy. Remember, it’s better to have them and not need them than be caught without them in a dangerous situation.

Wishing you safe travels and enjoyable driving experiences! Make sure you’re properly insured – get a quote today.

Enjoyed this blog? Check out our tips for Healthy Road Trip Habits.

[1] Drivers are risking fines costing THOUSANDS when they drive in Europe this summer | Daily Mail Online
[2] 53% of Brits who drove abroad made costly and dangerous driving mistakes in the last year alone – Driving Instructors Association
Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

The Benefits of Regular Exercise for Mental Health

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At Vavista, we believe wellbeing goes beyond car insurance – it’s about looking after your whole self. While we help keep you safe on the road, we also care about your mental health journey off it.

One of the most effective ways to support your mental wellbeing is through regular exercise. It’s simple, accessible, and backed by science. In fact, studies show that regular physical activity may reduce the risk of depression by up to 30% [1]. Yet, 36% of UK adults aren’t meeting recommended activity levels, even though 82% recognise its mental health benefits [1].

In a world where stress and anxiety are increasingly common, moving your body can be a powerful tool for emotional balance and mental clarity. So, what can exercise really do for your mind?

Woman in the outdoors

Here are 6 key mental health benefits of staying active: –

1. Exercise as a Natural Mood Booster

When you move your body, your brain releases feel-good chemicals like endorphins, dopamine, and serotonin. These neurotransmitters may help reduce feelings of stress, anxiety, and depression. Even a brisk 20-minute walk can lift your mood and clear your mind.

2. Stress Reduction on and off the Road

Life can be stressful – whether it’s a hectic commute, a demanding job, or just the daily grind. Regular physical activity helps regulate the body’s stress response, lowering cortisol levels and promoting a sense of calm.

According to the UK Chief Medical Officer’s guidelines, even small increases in physical activity can lead to significant reductions in stress and anxiety symptoms [1]. That means fewer frazzled nerves behind the wheel and more mindful moments throughout your day.

3. Better Sleep, Better Days

Struggling with sleep? Regular exercise may help regulate your body’s internal clock, making it easier to fall asleep and stay asleep. Quality rest is essential for emotional resilience, focus, and overall mental clarity – especially when you’re navigating busy roads or making important decisions. For more tips on improving your sleep routine, check out our blog on How to get a Good Night’s Sleep.

Man sleeping

4. Boosting Self-Esteem and Confidence

Whether it’s hitting a new personal best or simply sticking to a routine, regular exercise builds a sense of achievement. This can translate into greater self-confidence and a more positive self-image – both of which are key to mental wellbeing.

5. Creating Healthy Routines

Incorporating exercise into your daily life can create structure and a sense of purpose. Whether it’s a morning jog, a lunchtime yoga session, or an evening bike ride, these routines can anchor your day and provide a mental reset. Even with a packed schedule, it’s possible to stay active – our blog on How to stay fit when you’re busy offers practical tips to help you build movement into your routine, no matter how hectic life gets.

6. Social Connection and Support

Group workouts, fitness classes, or even walking with a friend can foster social interaction – an essential ingredient for mental health. Feeling connected to others helps combat loneliness and builds a support network you can rely on. According to the Mental Health Foundation, strong community ties can reduce isolation, improve mood, and even buffer against stress. You can also explore Mind’s support services or connect with others through the NHS’s mental health resources to find local groups and support networks.

Group exercise club

We’re proud to support your physical and mental wellbeing through our holistic approach to car insurance. With Vavista, you get more than just cover – you get access to wellbeing tools, expert advice, and lifestyle tips to help you thrive.

So next time you think about your health, remember: a little movement goes a long way. Whether it’s a walk in the park or a dance in your living room, your mind will thank you.

Get a car insurance quote from Vavista today!

[1] MHF – MHAW Movement – Report 2024.pdf
Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

How to Change a Flat Tyre: A Step-by-Step Guide

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A flat tyre can happen to anyone, anywhere – but with a little know-how, it doesn’t have to ruin your day.  At Vavista, we’re all about helping you stay safe and confident on the road.

In fact, tyre issues are more common than you might think: over 2 million vehicles fail their MOT each year due to tyre defects, with 1 million classified as dangerous [1]. Even more concerning, over 6 million tyres on UK roads have illegal tread depth annually, risking fines of up to £2,500 per tyre and 3 penalty points [1].

That’s why knowing how to change a flat tyre is a vital skill – and we’re here to guide you through it step by step.

What You’ll Need

Before you start, make sure you have the following tools in your car:

  • Spare tyre (fully inflated)
  • Car jack
  • Wheel wrench (lug wrench)
  • Vehicle owner’s manual
  • Wheel wedges or bricks
  • Reflective warning triangle or hazard lights
  • Gloves (optional but helpful)
  • Torch (if it’s dark)

You can buy ready-made tyre change kits that include most of the essentials like a jack, lug wrench, and carry case – perfect for keeping in your boot for emergencies. These kits are widely available from retailers such as Amazon UK , eBay  and PicClick UK. While most kits don’t include a spare tyre, you can find car-specific bundles, including a space saver wheel and tools, from specialist retailers like The Wheel Shop UK.

Warning triangles

Step 1: Stay Safe

  1. Pull over safely: Find a flat, stable, and safe place away from traffic.
  2. Turn on your hazard lights: Alert other drivers.
  3. Apply the handbrake: Prevent the car from rolling.
  4. Place wheel wedges: Behind or in front of the tyres to keep the car steady.
Changing a Tyre on the Motorway: Stay Safe First

If you get a flat tyre on the motorway, your safety comes first. Try to exit at the next junction or pull into a service area. If that’s not possible, move onto the hard shoulder or an emergency refuge area (ERA), keeping your wheels turned left. Switch on your hazard lights immediately, and if visibility is poor, use your sidelights too. Never attempt to place a warning triangle on the motorway – it’s too dangerous. Exit the vehicle from the passenger side and wait behind a safety barrier if there is one. Only attempt to change the tyre if you’re confident it’s safe to do so. If in doubt, call for roadside assistance. Your safety is more important than a speedy fix.

Step 2: Loosen the Lug Nuts

  1. Remove the hubcap (if your car has one).
  2. Use the wrench to turn the lug nuts counterclockwise. Don’t remove them completely yet – just break the resistance.

Step 3: Jack Up the Car

  1. Check your manual for the correct jacking point.
  2. Place the jack under the car and raise it until the flat tyre is about 6 inches off the ground.

Man jacking up the car to change tyre

Step 4: Remove the Flat Tyre

  1. Fully unscrew the lug nuts and keep them in a safe place.
  2. Pull the tyre straight off and lay it flat on the ground to avoid it rolling away.

Step 5: Mount the Spare Tyre

  1. Align the spare tyre with the lug bolts and push it into place.
  2. Screw the lug nuts back on by hand as tightly as possible.

Step 6: Lower the Car and Tighten

  1. Lower the car slowly using the jack until the tyre touches the ground.
  2. Tighten the lug nuts in a criss-cross pattern to ensure even pressure.

 Step 7: Final Checks

  • Double-check the lug nuts are secure.
  • Stow your tools and the flat tyre in the boot.
  • Drive carefully and get your tyre repaired or replaced as soon as possible.

Woman checking lug nuts

Vavista Tip

Spare tyres – especially space-saver types are designed for temporary use only. In the UK, it’s recommended that you drive no more than 50 miles and not exceed 50 mph when using one [2]. They’re meant to get you to a garage safely, not to be a long-term replacement.

Woman getting spare tyre from her boot

Changing a tyre might seem daunting, but with this guide, you’ll be ready to handle it like a pro. At Vavista, we’re here to support you with more than just insurance – we’re your partner in safer driving.

[1] UK Tyre Safety Crisis: The Staggering Costs & Dangers of Neglected Tyres
[2] Spare Tyre Laws: How Long Can You Drive on A Spare Tyre UK | Protyre
Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

50 Easy Ways to Spend Less, Buy Less and Waste Less

Posted on by Vavista

Consumerism is a big part of modern life. When we are all so busy, it can seem easier to throw things out, buy cheap replacements and choose the convenient option. However, this can also have a huge impact on our health and the environment. The good news? A huge 86.5% of adults in the UK have already started making changes to help the environment. [1]

Big changes can start with a tiny step, so here are 50 Easy Ways to Spend Less, Buy Less and Waste Less.

  1. Have a clear out
  1. Opt for Second-Hand
  1. Try Some DIY Projects
  • Get creative and make your own products, from home decor to personal care items.  If you want some inspiration, here’s 4 Eco-Friendly DIY Projects.
  1. Support Local Businesses
  • Buy from local artisans and farmers when you can. These products tend to be less mass produced, therefore saving the environment.
  1. Switch to Reusable Containers
  • Switch to reusable bags for your shopping, metal water bottles, and reusable containers for food. This instantly reduces your plastic waste.
  1. Ditch the Takeaways
  1. Grow Your Own Food
  • Start your own mini food garden to enjoy fresh produce and save money. Tomatoes, spring onions and herbs are famously an easy place to start.
  1. Repair, Don’t Replace
  • Fix broken items instead of immediately throwing them out and buying new ones. Shoes can be a good start, with a trip to the cobblers. Also sewing up holes in clothes and reattaching buttons.
  1. Borrow or Rent
  • Take advantage of your local library for books and DVDs. Power tools  and DIY equipment can also be rented from places like B&Q, especially if you only need them for one job. You can also save money by hiring suits and high value dresses for special occasions like weddings.
  1. Limit Fast Fashion
  1. Use Energy-Efficient Appliances
  • Invest in appliances that consume less energy and reduce your utility bills. Most appliances sold in the UK must display an energy efficiency label. “A” being the most efficient to G being the least efficient.
  1. Reduce Water Usage
  • Install water-saving fixtures like a water butt for rainwater in your garden. Don’t run the tap while you brush your teeth and save old rice water for your plants. Websites such as Ethical Superstore have some great water saving products.
  1. Choose Public Transport
  • Whenever you can, use buses, trains and bicycles to reduce your carbon footprint.
  1. Carpool
  • Check with friends if you are all headed to the same event or with workmates, to see if carpooling or ride sharing could save you fuel and reduce emissions.
  1. Practice Mindful Shopping
  • Making a list of essential items and sticking to it can help you avoid expensive and unnecessary purchases when shopping.
  1. Buy in Bulk
  • If you have the storage and buy items that don’t go off or spoil, buying in bulk is a great way to reduce packaging and save money. Some of the best things to buy in bulk are: pasta, rice, toilet roll, laundry detergent, fabric softener, dry pet food and cat litter.
  1. Choose Eco-Friendly Products
  • Look for products made from sustainable materials and using ethical practices. Opt for items with trusted eco labels, like the Fairtrade label , which ensures ethical sourcing and better conditions for workers.
  1. Reduce Your Meat Consumption
  • Incorporate more plant-based meals into your diet, not only can this be a cheaper way of eating, it also has environmental benefits. Find out how much difference this can make on the Meat Free Mondays website.

Reusable Shopping Bags

  1. Avoid Single-Use Items
  • Say no to disposable cutlery, plates, straws, cups and plastic bags.
  1. Use Natural Cleaning Products
  1. Recycle and Compost
  • Sort your waste and compost organic materials to reduce landfill impact. Not sure where to start? Check out our Composting Made Easy guide.
  1. Join a Forum or Group for Tips
  • Learn about sustainable practices and share knowledge with others. One of the best we’ve seen is the Zero Waste forum on Reddit.
  1. Deal with Electronic Waste Responsibly
  1. Take Some Time Before You Buy
  • Reflect on whether you are buying something because you ‘want a treat’ or if you really need it. Give it 24 hours at least and reassess if you still want or need the item.
  1. Try Renewable Energy
  • Consider installing solar panels for your home. This is good for the environment and can save you money on your energy bills.
  1. Participate in Local Clean Ups
  1. Go Paperless Where You Can
  • Banks, Doctors, Utility Companies and even Payroll at work will often offer you a digital option for your documents rather than paper, which is a simple way to be more ecologically friendly.
  1. Make Your Own Gifts
  • Create personalised gifts instead of buying mass-produced items. A baked cake or a thoughtful photo in an upcycled frame from a charity shop can be even more thoughtful than a shop bought gift.
  1. Use Sustainable Hotels
  • Opt for eco-friendly accommodations.  Check out some of our favourites here.
  1. Limit Your Air Travel
  • Choose local destinations and explore your surroundings in the UK. If you have the option to go by train, rather than plane, this can also lighten your carbon footprint.

Limit Air Travel

  1. Use Cloth Napkins
  • Replace paper napkins with reusable cloth ones.
  1. Try Foraging!
  1. Reduce Chemical Use
  • There are lots of easy to make at home cleaning products which can save you money. Humble old household vinegar is natural and has many cleaning uses!
  1. Support Renewable Energy Projects
  • In the UK, there are energy suppliers that are more ‘green’ than others. They do this in different ways, such as using 100% renewable electricity and investing in their own renewable projects. Switch to one of these suppliers if you can.
  1. Choose Sustainable Furniture
  • Buy furniture made from recycled or sustainable materials. Or even second-hand good quality furniture from a specialist charity or antique shop can be a good investment.
  1. Reduce Use of Disposable Batteries
  • Switching to rechargeable batteries is a great way to minimise harmful battery waste.
  1. Switch from Paper Books and Magazines Opt for Digital Media
  • Choose e-books and online subscriptions over physical copies. Platforms such as Pocketmags and Readly have great online magazines for you to enjoy!

Digital Magazines

  1. Don’t throw out your coffee grounds
  • Use used coffee grounds as an exfoliant to achieve softer skin. Alternatively, you can use these coffee grounds as a DIY plant fertilizer. You can usually pick them up for free at coffee shops.
  1. Reuse old clothes
  • If a tshirt has seen better days and can’t be donated to charity or given away, simply cut it up and you have free new cleaning cloths.
  1. Change bottle soaps for bar soap
  • Lots of cleaning products now come in a soap bar version. This includes shampoo, conditioner, face wash, hand wash, body wash and many more. This is a great way to skip the plastic bottles.
  1. Save wrapping paper and gift bags
  • Lots of wrapping paper and gift bags are in good enough condition to reuse for another gift. Why buy another, when you can save money and the environment? Brown paper and old ribbons are also a cute way to wrap a gift and are recyclable.
  1. Swap Your Light Bulbs
  • Consider replacing your home’s bulbs with LEDs, which are energy-efficient, use 80% less electricity than halogen lights, and have a lifespan up to 20 times longer, according the energy trust
  1. Swap Out Your Plastic Utensils
  • Bamboo toothbrushes, natural sponges, wooden spoons are all kinder to the environment than the plastic alternatives.
  1. Choose Reusable Cotton Pads
  • Cotton pads are available as a reusable version, you can wash them after use and reuse. This means less cotton pads in landfill and saves you money over time.
  1. Host a Swap Club
  • Arrange a party with your friends and family where you bring along anything you don’t need anymore for a swap club. You could bring plants, textiles, clothes, electronics and books.
  1. Save Your Glass Jars and Wine Bottles
  • Clean them out and use them for storage. Pens, loose buttons or leftovers can all be kept in old glass jars. A wine bottle could be your new candle holder.
  1. Invest in metal or glass straws
  1. Choose Loose Fruits and Veg
  • Most supermarkets offer loose fruit and vegetables rather than the plastic packaged option. This also means you only tend to buy what you need and leads to less food waste.
  1. Dry Your Washing Outside
  • Granted – it’s not always easy with the Great British weather, but if you get a chance, hanging your washing on the line can save a lot of energy and money.
  1. Choose or Recommend Vavista Car Insurance
  • At Vavista we have partnered with the Eden: People + Planet and for every new customer we plant a tree, for new policies only.

By implementing these strategies, we can collectively reduce consumerism and create a healthier, more sustainable world. At Vavista, we are committed to supporting our customers in making eco-friendly choices that benefit both their lifestyle and the environment.

Get a car insurance quote from Vavista today!

[1] Most adults report making some changes to their lifestyle for environmental reasons – Office for National Statistics
Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

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