5 Things You Can Do For Yourself in 5 Minutes
The world often portrays self-care as something that requires spa days, hour-long workouts, or extended meditation retreats. But what if I told you that some of the most powerful wellness practices take just five minutes?
When you're feeling overwhelmed, disconnected, or stuck in stress mode, you don't need to clear your entire afternoon. You need tools that work right now, in the moment. These five simple practices can shift your energy, reset your nervous system, and remind you that taking care of yourself doesn't have to be complicated.
1. Move Your Body and Shift Your Energy
Your body holds stress in ways your mind doesn't even realize. Tension lives in your shoulders, anxiety sits in your chest, and worry can be stored in places you might not even notice until you start moving.
Fun fact though: just 5 minutes of movement—whether it's shoulder rolls at your desk, dancing to a favorite song, or doing gentle stretches—can shake off tension and reset your nervous system. When you move your body, you're sending a signal that it's safe to release what you've been carrying.
This isn't about perfect form or burning calories. It's about interrupting the stress cycle and giving your body permission to let go. Even if you don't feel like moving, sometimes that's exactly when you need it most.
Try this: Close your laptop or what you’re working on and move however feels good, even if it seems silly.
2. Reach Out to a Friend
That friend or family member who just crossed your mind? Text them. Send a hello, share a silly gif, or just let them know you're thinking of them.
Genuine connection releases oxytocin, reduces cortisol, and reaffirms you're not alone in whatever you're facing today. It’s easy to worry about bothering people, but think about how you feel when someone reaches out to you unexpectedly. It's usually a bright spot in your day.
The beautiful thing about this practice is that it creates a ripple effect. Your five-minute text doesn't just help you—it reminds someone else that they matter too.
Try this: Find an old photo that brings back a wonderful memory and share it with that person.
3. Take a Mini Nature Reset
Fresh air and natural light signal your brain to recalibrate in ways that artificial environments can’t. Even if it's just stepping onto a porch, walking to your mailbox, or opening a window to hear the birds, your nervous system knows the difference.
When you're outside, practice being present. Feel the sun on your skin, hear the birds, notice the way the air smells different. These aren't just pleasant experiences—they're actively resetting your stress response and reminding your body that not everything in life requires leads to anxiety.
Try this: Step outside (or open a window) and take three deep breaths. Notice one thing you can see, one thing you can hear, and one thing you can feel.
4. Indulge in Something Sweet
Mindful indulgence is about presence rather than restriction. When you savor that bite of chocolate, sip of tea, or whatever small pleasure calls to you, you're practicing a radical act of self-love.
Allowing yourself small joys can make all the difference in the world. When we give ourselves permission to enjoy small moments of sweetness, we're less likely to feel deprived or resentful. It’s not about food, but more-so that pleasure, even chocolate-coated ones, are a form of self-care.
Try this: Whatever you choose to indulge in, put away distractions and focus entirely on the experience. Taste it, smell it, notice how it makes you feel.
5. Give (or Get) Some Love
Human touch has the potential to release feel-good hormones instantly. A 20-second hug, a high-five with a colleague, or even giving yourself a hug—it all counts. Physical connection grounds you in the present moment.
If you're working from home or don't have people nearby, don't underestimate the power of self-touch. Place your hand on your heart, give yourself a gentle shoulder rub, or wrap yourself in a soft blanket. Your nervous system responds to caring touch regardless of the source.
Try this: If someone's nearby, ask for a hug or offer one. If you're alone, try placing both hands on your heart and taking three deep breaths.
Making It Work for You
These aren't rules to follow perfectly, nor may each one be right for you, but they’re there when you need them. Maybe you try one this week, or maybe you keep this list somewhere you can reference when you're feeling overwhelmed.
The beauty of five-minute practices is that they meet you where you are. Stressed at work? Step outside. Feeling disconnected? Reach out to someone. Need energy? Move your body. Craving comfort? Indulge mindfully. Want to feel loved? Share some affection.
Self-love doesn't have to be scheduled, expensive, or time-consuming. Sometimes the best shifts happen in the smallest moments, when we simply remember to treat ourselves with the same kindness we'd offer a good friend.
What strategies resonate most with you? I'd love to hear your thoughts and what 5 minute breaks you give yourself. Feel free to share this article with someone who might benefit from a gentle reminder to take 5 minutes.
Ready to dive deeper into holistic wellness practices?
