You may not have a lot of time to spare, but if you really try I am sure you can find 5 minutes. Instead of mindlessly scrolling, or worrying about things you can’t control, take that time to care for yourself. I have 22 ideas for 5 minute self-care.
If you fail to take care of yourself, your body will force you to take care of yourself. Long-term stress can contribute to so many different health problems.
This is especially true if you are a woman of color. According to research , black women have much higher rates of chronic illnesses that are often stress related.
That’s why it’s so important to view self-care as an essential part of your life and not as a luxury.
You do not need permission to put yourself first. However, if you do feel like you need permission, allow me to give you that permission to pause and take care of yourself.
Quick Access
Deep Breathing
It’s so simple, but an effective way to relax both your body and mind.
Find a quiet place and sit comfortably. Close your eyes and take a deep breath in, hold it for a few seconds and then exhale slowly. Repeat this process for five minutes, focusing only on your breath.
It’s only natural for your mind to wander. When you realize it’s doing so, simply bring your focus back to your breath.
This simple technique can help reduce stress levels and increase focus.
Mini Mediation
Meditation is one of those things that we know we should do, but we “just don’t have time for”…
But even a short time closing your eyes and focusing on your breath can be beneficial. Even just 5 minutes. I actually love doing 5 minute meditations.
If you didn’t know, meditation is a proven technique to help reduce stress and anxiety levels. A practice that is certainly worth dedicating 5 minutes to.
Hydrate
How much water have you had to drink today? If you have to think about it for a while, probably not enough.
Take the time to drink a big cup of water. Even if you don’t like it.
The side effects of dehydration include headaches, feeling lightheaded and a weakened immune system among other things.
Keeping yourself hydrated can help you to avoid these negative symptoms. Drinking enough water can also help you feel more full while boosting your metabolism.
Stretch Out
Even a short session of full-body stretching can be beneficial to both your physical and mental well-being.
Having a good stretch reduces tension in your muscles and stimulates blood flow throughout your body, promoting better circulation.
It can even help wake you up a bit if you try to stretch during a time where you’re feeling in a bit of a slump.
Self-Massage
Okay I know, giving yourself a 5 minute massage won’t be as amazing as receiving a luxurious hour-long massage from a trained professional. But it is super convenient and budget-friendly.
To take your self massage to the next level, you can use tools like foam rollers or massage balls.
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But if you don’t have any, that’s not an issue. You can just as easily use your fingers and hands to work out tension knots and release the tightness in your muscles.
One particularly cool thing about giving yourself a mini massage is that it can also boost your body awareness. You can slowly become more in tune with your body and how it’s feeling.
This 5 minute self-care act will also help enhance your blood circulation, always a good thing.
Walk Outside
If weather permits, taking a walk outside can be a great way to squeeze in 5 minutes of self-care. It’s important that your walk actually takes place outdoors, you want to breathe in the fresh air and soak up the rays of the sun.
You can take your walk a step further by engaging in the practice of grounding, also called Earthing. The practice simply involves direct skin contact with a natural surface.
You can do this by walking barefoot in grass, dirt or sand.
Power Pose
When you adopt a power pose you’re standing in a posture that you associate with being powerful. It is a way to mentally hype yourself up and feel more confident.
In researching power poses I discovered that they are actually somewhat controversial. While people reported that they felt more positive, powerful or confident, the actual physiological effects could not be proven.
Honestly, if standing like wonder woman for 5 minutes or less might make you feel confident I think it’s worth trying.
Sip Slowly
Take your time to enjoy a nice cup of tea, coffee, or whatever your hot drink of choice.
Make it your favorite flavor and make it with extra care. Take the French press out of the cabinet and use it.
Take the time to slowly savor it and clear your mind. Beyond just being tasty, both tea and coffee have several benefits for your health. But really this 5 minute self-care idea is about being in the present moment, not focusing on the future.
Aromatherapy
Burn a scented candle, some incense or diffuse essential oils. Scents that smell good to you can enhance your moods and even reduce stress.
The soft glow of candlelight can also transform your environment into a calming space. Burning incense can also create an aesthetically pleasing wafting smoke trail.
Gratitude List
It can be easy to get caught up in our daily challenges, but focusing on the things that you’re grateful for can help shift your perspective. A number of studies show that although it takes time for the benefits of gratitude to take effect, it can have lasting positive effects on the brain.
Keeping a gratitude list is a simple practice that can be very impactful on your well-being.
It shouldn’t take you more than 5 minutes to come up with a short list of things in your life that you are grateful for. Just try shifting your focus to the positive things.
Journal Prompts
Time is often limited, but you can dedicate at least five minutes to answering a journal prompt. Keeping a journal can be a powerful tool.
Because you’re limiting yourself to such a short time limit you can forget about it being perfect. It’s more about you being consistent.
The use of journal prompts can help expedite your reflection and personal growth. Prompts are especially useful when you just don’t know what to write.
An effective 5 minute self-care habit, by committing to just five minute journaling sessions you are helping to build up a journaling habit over time.
Skin Care
Regularly caring for your skin can help manage or even prevent many skin issues. It can be easy to forget that Your skin is your body’s largest organ!
Among other things, it provides a protective barrier against many environmental factors. It really doesn’t take very long to wash and moisturize your skin. Even when you take your time to cleanse your skin thoroughly.
You also need to make sure that you apply products with SPF (sun protection factor). Applying SPF daily will help protect and maintain healthy skin.
Wearing SPF isn’t just for the summer months, the sun’s UV rays can impact your skin all year long.
Facial Mask
Facial masks are a great way to enhance your skincare. There are so many different kinds of facial masks that you should be able to find one perfect for you.
Maybe you need a deep cleansing clay mask, a brightening mask or a calming mask. Some masks require you to leave them on longer, but there are plenty of facial masks you can use effectively in just 5 minutes.
Facial masks aren’t something most of us do on a daily basis, but, sometimes you need to pamper yourself a little.
Floss
Brushing alone can’t remove plaque and food particles from between the teeth. Flossing is an extremely beneficial habit that can be done in 5 minutes.
Despite this, one of the most common excuses from people who don’t floss is a lack of time.
You can try adding flossing to your routine, or keeping floss with you while you’re out and about. Pull it out after lunch to make sure you don’t have anything embarrassing sticking around.
Healthy Snack
Are you in a bad mood or are you just a little hangry? Take 5 minutes to have a quick healthy snack.
Take the time not just to fill your stomach, but to eat something with a little nutrition and not junk food. Try some carrots, an apple or some cheese.
While you’re enjoying a healthy snack, you’re also fueling your body and keeping your energy levels up.
Some healthy foods, like dark chocolate, berries and some nuts contain compounds that will even give you a little boost in happiness.
Take a moment to pause in your busy day and really be mindful about choosing and savoring your snack.
Something Sweet
Food isn’t good or bad. It’s absolutely okay to indulge in sweets sometimes. You don’t need to feel guilty about it. If you have a sweet tooth, you know the gratification of eating your favorite dessert.
Of course, we probably shouldn’t eat cake after every meal. But enjoying the sweets you crave occasionally is a different story, moderation is key.
That being said, sweet treats can have an actual positive impact on your mood! They often stimulate a release of dopamine, giving your mood a quick boost.
It will also give you an energy boost, but you’ve got to be wary of that sugar crash too.
As always, it’s about balance.
Take Vitamins
Before you dive into any vitamin taking regimen, I always recommend talking to a medical professional. They can run some proper blood work and help you figure out if you have any deficiencies to address.
Keep in mind that too much of anything can be harmful. That’s why it’s important to discuss the right balance with said medical professional.
Ideally we should get our vitamins and minerals from the food we eat as part of a healthy diet.. But let’s be real, life can be hectic and we may not always meet our nutritional goals. That’s where adding vitamins can help you.
Send a Message
As we are social creatures, human connection is important. Reaching out to others can help combat feelings of isolation and loneliness. However, it is perfectly fine to enjoy spending time alone. Spending time with yourself is also very important.
Taking just a few minutes of your day to send a kind message to someone you care about can bring happiness to you both.
Even the smallest acts of kindness can have a big impact on someone’s day, including your own.
Whether it’s a text, email or voice note, let someone know you’re thinking about them.
Cuddle Pet
Pets are great – and if you have one, I’m sure you agree! Sometimes having pets can be a little stressful, but having a pet provides numerous benefits to both your physical and mental wellbeing.
Cuddling your pet not only provides comfort, but actually increases the release of oxytocin – the “love hormone”. Oxytocin can help reduce your cortisol levels along with your blood pressure. It also promotes growth and healing in the body, so why not have a little cuddle with your pet?
I would also like to note that it doesn’t have to be a pet. Some pets don’t even like to be cuddled. Cuddling with another person has the same benefits as cuddling with your pet.
Make Your Bed
I couldn’t do a post about 5 minute self care and not mention this one, right? Besides helping the entire room look more put-together and neat, it can count as your first accomplishment of the day.
Making your bed is an incredibly easy way to cultivate discipline by committing to doing it daily. It should take you only 5 minutes.
It is also true that when there is less visual clutter, you feel calmer. If you don’t already make your bed, why not give it a try?
Dance
I’ve been hearing this phrase lately — “movement is medicine”. And it’s actually true! Regular movement and exercise can work wonders for your overall health.
But before you jump into anything new, it’s smart to consult with a professional — especially if you have any health conditions or concerns. (Safety first!)
Back to the benefits. Physical activity has been shown to have positive effects, not just on your body, but on your cognitive function.
It can help boost your concentration, enhance creativity, and otherwise give your brain a workout right beside your body.
Cold Shower
I saved this one for last because it’s not for the faint of heart.. When taking a cold shower, 5 minutes suddenly seems a lot longer.
I’ll admit, I can only stand a few seconds burst of cold water in the shower. I think that’s a time you work up to, if you even want to spend that long ever.
But even just one burst provides some benefits. The most obvious benefit is that it really wakes you up and can give you a boost of alertness.
Scientific studies have shown that cold showers are like a wake-up call for your body. There are more cold receptors than warm receptors in the skin, so a cold shower sends a ton of electrical impulses from your nerves to your brain.
If you’re not convinced, other benefits of this 5 minute self-care habit include — improved circulation, tighter pores, reduced inflammation, and a slightly smaller carbon footprint.
Ultimately, it’s important to view self-care as a priority, not a luxury.
Instead of taking up an entire day or even a week to re-fill your cup, fill it a little bit at a time. Fill it 5 minutes at a time.
You may not have a full day to dedicate to self-care, but you can definitely spend 5 minutes on it.
You owe it to the people you care about and you owe it to yourself. Your sanity and wellbeing are important.
Sparing 5 minutes for some 5 minute self-care on a regular basis can help save you hours of recovering from burnout. Because, ultimately, you will burnout if you don’t practice any self-care.
The power in 5 minute self-care activities is that they keep you going.
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