If your busy schedule is leaving you drained but you feel like you have no time to relax and recharge, let this list of 5 minute self-care ideas be your guide! The below quick self-care activities will help you feel grounded and refreshed in 5 minutes or less.
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Do you ever feel like you’re running out of time to get everything done? I think we’ve all been there. It’s so easy to get caught up in the activities and obligations of work, family, and social life. So sometimes you may find yourself scrambling to complete task after task on your never ending to-do list, feeling like there’s no time for a break when there is so much to accomplish.
But if you get caught on the hamster wheel of productivity for too long, you’ll end up overwhelmed, burnt out, and unable to effectively tackle all the things you need to do.
This is where self-care comes in. Self-care helps replenish your physical and emotional energy – or in other words, self-care helps fill up your cup! It is so important to incorporate self-care into your everyday life, especially on the days when you feel like you have no time for self-care.
While I won’t discredit how incredibly busy you likely are, I challenge you to stop citing “lack of time” as an excuse to put off self-care. While taking an entire self-care Sunday is nice, you really don’t need a free day, or even a free hour, to properly take care of yourself. All you need is five minutes. I’d argue that there are very few things in life that can’t be put off for five minutes.
Quick tip – Try setting a timer while you do the quick, 5 minute self-care activity of your choosing to help yourself fully unwind in the time you have.
You should never feel guilty for taking time to build yourself up. Remember, self-care is not selfish. Prioritizing your physical, mental, and spiritual health and wellbeing allows you to bring the best version of yourself into your relationships with family, friends, and co-workers.
READ MORE: Self-Care Sundays – 62 Ideas to Recharge for the Week Ahead
If you feel like you have no time for self-care, use these 5 minute self-care ideas as quick self-care activities to help you recharge in five minutes or less.
5 minute self-care ideas to help you recharge when you have no time
1. Step outside
Going outside is an easy way to boost your mood, especially when the sun is shining. Spending a few minutes outside will help you get more Vitamin D (an essential nutrient!) and can help improve your mood, energy, and sleep quality!
2. Drink a glass of water
If it’s midday and you haven’t had a chance to refill your water bottle, go fill up and rehydrate. Staying hydrated is a simple self-care activity that will help you feel energetic and focused throughout the day.
3. Write a gratitude list
Writing a list of all the things you’re thankful for is a great way to ground yourself and bring positive energy into the rest of your day.
4. Practice deep breathing
Focusing on your breathing can help you clear your mind from distractions and reduce your stress levels. Try taking a few long, slow breaths in through your nose and out through your mouth.
You could also try box breathing. Box breathing is a technique where you breathe in through your nose while you count to four in your head, then hold your breath for four counts, exhale through your mouth for four counts, hold your breath for four counts, and then repeat.
5. Listen to your favorite song
When I hit the midday slump, nothing gets me more pumped up and ready to take on the rest of the day like listening to my favorite song. Turn up the volume and just jam out for a few minutes.
6. Journal
If your mind is feeling cluttered, you may benefit from a quick journal session. So whether you just write what’s on your mind or respond to a journal prompt, journaling is a great way to show yourself a little love during the day.
READ MORE: 52 Self-Love Journal Prompts for Self-Discovery
7. Rinse off in the shower
Sometimes you just need a bit of a reset during the day and a quick shower is the perfect way to do just that. Rinsing off in the shower and putting on fresh clothes is a simple self-care activity that can act as a fresh start for the rest of your day.
8. Make a cup of coffee or tea
Treat yourself to a cup of coffee or tea. Whether you need a midday caffeine kick or just some herbal tea to help you relax, making a yummy beverage is always a good pick-me-up.
9. Lay down
Lay down on the couch or in bed and let your body relax for a minute. If you want, you can set a timer and close your eyes for a quick nap.
10. Pet or play with your dog or cat
Snuggle up with your furry friend or grab a toy and play with them. Spending time with your pet reduces stress and is sure to leave you in a happier mood.
11. Go on a walk
Get outside and go for a walk around the block or just get up and walk around your house or office. Walking will get your blood moving and just even just a five minute walk can help regulate your blood pressure and blood sugar levels.
12. Stretch
Roll out a yoga mat and stretch for a few minutes to relieve any built up tension or sore spots in your body.
13. Meditate
Clear your mind by closing your eyes and meditating. If you’re new to meditating, follow the simple steps below to give it a try!
- Find a comfortable place to sit, preferably somewhere where your head is not supported (so you don’t accidentally fall asleep).
- Next, set a timer for however long you plan to meditate so you don’t have to worry about checking the clock.
- Close your eyes and focus on your breathing. If you want, you can repeat a mantra of your choosing.
- If your mind wanders, don’t sweat it! Just try to refocus on your breath if you can.
- As you wrap up, slowly open your eyes, acknowledging how you felt before, during, and after meditation.
- Be kind to yourself and remember that there is no right or wrong way to meditate – simply setting aside time with the intention to be mindful is a great form of self-care.
14. Call a loved one
Call a friend or family member to check in and chat for a few minutes. It’s especially great to have a little human connection time if you’ve spent most of your day alone.
15. Practice positive affirmations
Positive affirmations are a powerful, quick self-care activity that may be extra beneficial on the days where you’re scrambling to complete your to-do list. So pick a few affirmations to repeat out loud or write down in your journal to boost your confidence and motivation to take on the rest of the day’s tasks.
READ MORE: 55 Self-Care Affirmations for Positive Thinking and Self-Love
16. Do a face mask
Doing a bit of skin care or a face mask can be a great pick-me-up. The best part is that on your busy days, you can still be productive between application and rinsing off while your skin soaks in all the benefits of your face mask.
17. Make a snack
Head to the kitchen and make a healthy snack to boost your energy levels. Try a little Greek yogurt with fruit or some nuts and cheese for a balanced, nutrient dense snack.
18. Moisturize
Keep your favorite lotion close by so you can apply throughout the day when your skin feels dry. A good scented lotion will not only help you stay moisturized, but a smell you love is sure to boost your mood!
19. Write a prioritized to-do list
Doing a quick brain dump of everything you need to get done will help you clear your mind and make the rest of your day more productive!
20. Light a candle
What’s more relaxing than the flickering fire of a wonderfully scented candle? Light a candle and enjoy the comforting scent as you go about your remaining tasks.
21. Make a dinner reservation
While you might be too busy to hang out with friends or go on a date night at the moment, planning ahead is key. So make a dinner reservation for a night when you know you’ll be able to slow down so you have something on the calendar to look forward to!
22. Pray
Feed your soul by spending a few quiet moments in prayer to calm your heart and mind.
23. Drink some electrolytes
Electrolytes aren’t just for athletes or the day after having one too many drinks. They’re vital to many of your body’s functions, so mixing a packet of electrolytes into your water is a quick self-care activity that your body will thank you for.
24. Take an artistic break
Pull out an adult coloring book and spend a few minutes coloring a page. Or if you’re more artistic than me, spend a few minutes sketching, knitting, or on whatever other artistic hobby you enjoy!
25. Listen to a guided non-sleep deep rest session
Non-sleep deep rest (also known as NDSR) is a guided form of meditation that allows your body to relax while keeping your mind awake. Follow a guided NSDR video for a quick self-care activity that will leave you feeling energized.
26. Declutter
Set a five minute timer and do a quick tidy up of your room, workspace, or any other area that you’ve been wanting to declutter. It’s amazing what you can get done in five minutes and having a clean space will help you clear your mind and feel more productive.
27. Listen to a podcast
Listen to a few minutes of your favorite podcast for a quick laugh or just a little decompression.
28. Plan time to see a friend or family member
Text a friend or family member and schedule some time to get together soon. Plan for some quality time when you’re both able to unwind and connect.
29. Take your vitamins
If you haven’t already taken your daily vitamins, take a quick break to get them in. Note that you should always talk to a doctor before adding a new supplement to your routine.
READ MORE: 7 Simple Habits for a Healthy Lifestyle
30. Simply slow down and take a break
Sometimes the best 5 minute self-care we can give ourselves is to take a step back and slow down. If you’re feeling overwhelmed, this is likely exactly what you need to do. Even if there’s so much you need to get done, it won’t hurt to take 5 minutes (or a little more!) to sit down, relax, and gather your thoughts. You deserve a break!
I hope the above list of 5 minute self-care ideas helped inspire you to take more time throughout the day to prioritize your mental, physical, and spiritual health and wellbeing. I also hope you think twice next time you find yourself using lack of time as an excuse to put off self-care. Five minutes is all you need 😊
How do you implement self-care in your daily life when you’re busy? Let me know your favorite 5 minute self-care activities in the comments below!
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