Way too busy to take care of yourself?
Well, self-care does not always mean going on a vacation or pampering yourself with a spa treatment. You can perform self-care activities daily, without interrupting your routine - whether you're at home or office!
Walk away today with 41 simple yet powerful5-minute self-careideas to take care of your body, mind, and spirit.
The 5-Minute Self-CareIdeas
Here are the5-minute self-careideas fortaking care of yourself firstno matter how busy you’re:
1. Positive self-talk
Negative self-talk is promoted by self-criticism and perfectionism. It is indeed hard to stay hopeful in such situations.
Thus, you must adopt positive lifestyle practices including positive self-talk and body language.
It will inspire you to look at the positive aspects of your life rather than the negative ones, which will make you feel better about yourself.
2. Five senses exercise
Try the five senses exercise when you want to practice mindfulness quickly. It basically involves calming your mind with the use of all your five senses, to focus on your surroundings rather than your thoughts.
3. Smile
A simple smile can trick your brain to believe that you’re happy, which further helps to reduce stress.
So smile! Smile at yourself in the mirror. Smile at people you see daily, it might make their day as well as yours.
If you can’t, try faking a smile until it comes naturally.
4. Make your bed
Making your bed should be the first thing you do when you wake up in the morning. It will make you feel pleased and will motivate you to complete your following tasks.
5. Quotes for you
Quotes can help you stay inspired and optimistic when you are feeling down or simply need some motivation.
Social media is flooded with so many quotes for each one of us. Start a quote collection (of quotes that are meaningful to you) and scan through it whenever you require a little reassurance.
6. Positive affirmations
Similar to quotes, positive affirmations are also a great way to empower oneself.
Usage of affirmations is a practice of positive thinking. A habit of repeating your affirmations can help you overcome pretty much any sort of negative situation in your life. Just make sure your affirmations are something you believe in and not something unrealistic.
For instance, on my desk is a mug that reads, THE BEST VIEW COMES AFTER THE HARDEST CLIMB. Every time I look at it, I think to myself, "Yes, you're correct. It certainly does!” And I'm much more inspired to work harder.
Likewise, you can have empowering and positive design items around your workplace or on your desk to keep you inspired at all times.
7. Bullet Journaling
You can stay organized by bullet journaling. It helps you with habit tracking, mood tracking, goal setting, and organizing your life in a more aesthetically pleasing way.
It is not a luxury to keep a bullet journal, although it can feel like one. You can maintain a bullet journal even by investing a little time daily.
8. Doodle
Whenever you need some kind of distraction, try doodling on the last pages of your notebook (like you used to do as a kid). It will allow you some time to yourself.
9. Brain dump
Brain dumping is an activity performed to declutter your mind. It helps you get rid of random thoughts from your head on to a journal or a notes app on your phone (so that you can revisit these thoughts later). This will free up some space in your mind and reduce stress.
10. Tea
A cup of tea is much more than a warm cup in your hand. It feels like peace in an otherwise chaotic world.
Tea has many physical benefits that relieve stress. It can help you achieve a healthier and happier life, naturally.
11. Let go of the tough look
Pretending to be OKAY all the time is exhausting. It is even more exhausting to hide the pain when things aren't well.
Although it may be cool to smile in pain and hide your tears from the world. But is it really helping you?
Let go of the tough look on your face the next time you're with your loved ones and reveal yourself freely. It will make you feel light and close to your loved ones.
12. Skin care
Skincare rituals are not always as complicated as they sound. Sometimes it could mean something as simple as applying a lip balm, washing your face, applying body lotion, sunscreen, or whatever it is that works for you.
13. Feel your emotions
You may feel awful at times, but awful emotions are not a reasonable problem to solve. So, whenever you feel hate, regret, loss, or just downright awful about anything, feel it instead of ignoring it. And cry your heart out; you'll feel better afterward.
14. Analyze your own situation
Sit and have a little chat with yourself about your life, work, goals, and all the other things that are important to you.
Ask yourself – how is your progress towards your goals? Are your goals still the same? Are you satisfied with the way things are going? What makes you happy nowadays?
15. Fidget toys
Sensory fidget toys can help you to focus or even distract yourself when necessary. Fidget toys like fidget spinners, infinity cubes, stress balls, thinking putty, etc. are popular these days.
16. Strike a power pose
Strike a power pose to bring about positivity and increase your confidence. Besides, developing positive body language (like smiling often, practicing power poses, etc.) will eventually make you feel better about yourself.
17. Chat with your friends
Do not underestimate the presence of good friends in your life. Have a little chat with them when you feel low. Technology will help you connect wherever and whenever you want.
Besides, you never know a little 5-minute chat could help you heal better than most things ever could.
18. Drink water
I cannot stress enough but even during your bad times, you’ll feel a little bit better if you are well hydrated. Try getting help from technology – use different apps to remind you to drink water if you forget often.
19. Alter your surroundings
A slight change in the view around you may help you refresh. It can be just moving outdoors for a few minutes or even moving to another room.
20. Share
Share your feelings and insecurities, with people you trust. It can help you deal with problems better. The more you share your problems with others, the more they share back.
Eventually, you'll realize that we all have the same kind of fears and insecurities. After all, we all are human!
21. Change into fresh clothes
22. List down positives and negatives
Whenever you’re in doubt about a decision or find it difficult to resist an urge or suffer from emotional issues – take some time out and put positives and negatives in a list about that particular thing. It won’t take more than 5 minutes but will help you make a firm decision (to act or not) about it.
23. Sky-watching
Whenever you feel suffocated indoors, try the most underrated activity - move outdoors and watch the sky while you breathe fresh air.
24. Joke around & laugh often
Sometimes the only thing you can do to deal with the sh*t you’re going through is – make fun of it. Crack a few darkly funny jokes or scroll through social media to find oh-so-relatable memes to lighten your mood.
Be silly and make yourself laugh.
25. Take a break
You probably already know that breaks in between work are good for your personal productivity as well as physical and mental well-being.
Yet when you have a lot of work to do, the thought of a little break sounds even more stressful. But believe me, without a break, you won’t be able to wrap it up well. So consider stepping away for a while to relax and recharge yourself whenever you can.
Try to schedule breaks in between your daily work routine. A 5-minute walk or stretch break won’t hurt.
26. Reach out to someone you love
Talk to a loved one, about anything you want. It can be through a quick phone call or a text or whatever you prefer. Reaching out to someone you love will help you to brighten up your mood in any scenario.
27. Caffeinate (the right way)
The pros and cons of coffee are a tricky thing. It works differently for different individuals. I’m not going to tell you to cut back on caffeine. But here are few things you need to know if you drink coffee often –
Drinking coffee should be intentional, not forced (aka don’t get addicted).
Wake up in the morning without caffeine (yes, you heard that right!). Wake up, have breakfast, and begin your day WITHOUT coffee, until mid-morning.
Have your first cup after 9:30 am.
Whereas your last cup should be before mid-afternoon. As drinking coffee in the latter half of your day can mess up your sleep.
Also, make sure you don’t drink more than 2 to 3 cups a day.
Besides, there are enough substitutes for caffeine out there. You may find one for yourself.
28. Show forgiveness towards others
Forgiving others in some cases may seem impossible, but forgiving does not mean that you’re accepting what the other person did to you was right. Rather do it for yourself, to dismiss the negativity, so it won’t bother you anymore.
29. Forgive yourself
Similarly, you can free yourself from your guilt and regrets by forgiving yourself for your past mistakes. It will further help you to focus better on your present life.
30. Plan ahead of time
Take time and plan ahead – plan the next day or even a whole week in advance. It’ll make things easier for you. If you don’t decide for yourself, your colleagues, boss or family will do it for you.
So, to make sure you have control over yourself and your life, plan your goals as you want.
31. Compliment
Compliment yourself and others. Speak kind words because one compliment can last a lifetime.
32. Move
It can be difficult to make time to exercise if you’re occupied most of the time. But moving a little bit here and there won’t hurt if you do it while you get your tasks done at the same time, right? Try performing easy physical activities that don’t require a lot of time.
33. Listen to music
Music can be therapeutic and make your time spent traveling or walking even more pleasurable. Create a playlist that will help you set a mood. It can make your time spent listening to music even more meaningful.
34. Set aside some quiet time
Having some private time in between the uncertain and chaotic life is a luxury. So take advantage and set aside some quiet time for yourself in between your schedules.
35. Spend time in nature
When you aren’t able to take care of yourself, let mother earth do it for you. Go get out in the sunlight, get some vitamin D and breathe fresh air. Spending even a little time in nature will make you feel so much better.
36. Deep breathing
Deep breathing is a great way to relax and calm down. It helps in managing stress and relieves anxiety. (Avoid over-breathing)
37. Unplug
While technology helps you connect with people, it can sometimes make you feel like sh*t. So instead of avoiding it completely, try unplugging for a few minutes once in a while during the day. And see how it makes you feel.
38. Meditation
Meditation is easy and doesn't take much time. It will help you calm and reduce stress.
39. Stargazing
Stargazing is one of my favorite activities. It not only comforts you, but it also broadens your view of the universe while shrinking the size of your worries in front of it.
Stargazing does not always require binoculars or a telescope. You can learn more about the sky through various apps and by keeping track of sky events throughout the year.
40. Body scan meditation
Try body scan meditation to check in with yourself.
All you have to do is –
lie down on your back
relax your body from head to toe
and pay attention to the sensations you feel
Start from your top to the tips of your toe. Feel one body part at a time.
You’ll get feelings of tingling, aching, pressure, or feel nothing at all. This exercise is great for self-awareness.
41. Recovery Time
Last but not least. Allow yourself some recovery time. Don’t forget to make time to catch your breath in between your busy schedules.
I hope this post has inspired you to undertake 5-minute self-care rituals in between your hectic schedules. Find out what works best for you and come back to this post whenever you want to switch things up!
