5 minute self care breaks that will instantly relieve stress

Prioritize taking self care breaks over break downs. 

Why do we normalize working ourselves into the ground? Many people should practice slow living.

There will come a time when the rat race gets old and contentment is something we strive for. We aren’t on this Earth to be workaholics. 

Chasing our tails around in circles in search of purpose when we can’t stand still long enough to discover it.

We are on this Earth for a reason, and it’s much greater than reaching the age of retirement to do what we enjoy. 

You don’t have to wait to enjoy life’s simple pleasures. If we paid attention more often, we’d realize that they’re all around us. 

The smallest leisure activities or habits we practice daily are often overlooked. 

It’s the little things that put a smile on our faces, but we rarely give ourselves enough grace to stop and smell the roses. 

If we’re not in a race with time, then we’re driving ourselves up a wall trying to complete all the tasks on our to-do list like there’s no tomorrow.

And when we have a few hours to ourselves, we’re too exhausted to do anything that involves self-care.

Please do us all a favor and spread the word that ‘hustle culture is dead’. 

Jam-packing your schedule with action steps and tasks that will put you closer to reaching your goals is pointless if you’re not penciling in ample time for self care. 

Who wants to reach the finish line stressed out with no energy and poor health? 

Prioritizing self care and taking frequent breaks throughout the workday is not very popular in today’s society. If you’re on the hamster wheel of life, jump off.

5 minute self care breaks are just as important as any other projects, events, or appointments we make space for in our daily and weekly plans.

There’s only so much information we can consume, and we’re limited to a few hours that we can perform physical labor before we completely burn out.

Frequent 5 minute self care breaks give our bodies and brains the opportunity to enter a state of rest and briefly recharge. 

Imagine running a car on a full tank of gas for hours until you receive a notification that the fuel is running low.

Headaches, hunger, agitation, and the inability to concentrate are alerts we receive once it’s time for us to pull over, relax, and refill our tanks.

 With that being said, my dearest goal friends, don’t skimp out on 5 minute self care breaks!

What are 5 things you can do for self care daily?

Self care looks different for each of us. It’s not always about going to the spa or taking a solo trip. You can engage in self-care right at home. For some, it’s having a hot cup of coffee (or tea) every morning. For others, it’s opening up the window and soaking in the sun or taking a walk through nature. 

Any activities that allow you to take part in moments that bring you comfort, pleasure, or give you the space to appreciate the present are reflections of self care, whether you’re alone or with friends. For many, this ranges from reading a book, having deep conversations about certain topics, or sharing a meal with close friends or family. 

Five things you can do for self care daily are:

• Follow a skincare routine
• Engage in mindful eating
• Limit your screen time on the computer, television, and phone
• Meditate or journal for at least 20-30 minutes daily
• Move your body and be conscious of your food intake

20 – 5 minute self care breaks that instantly relieve stress include:

1. Stretch your body
2. Listen to soothing sounds in nature
3. Close your eyes and sit quietly
4. Practice breathing techniques
5. Write in your journal
6. Read a book 
7. Take a short walk
8. Create a ‘get back to happy’ playlist to uplift your mood
9. Read a daily devotional Bible
10. Complete a facial routine
11. Polish your nails 
12. Drink water to rehydrate your body
13. Take in some relaxing scenery
14. Play a game
15. Call a loved one
16. Help someone in need
17. Eat a healthy snack
18. Share a few hugs
19. Tidy up the space around you
20. Buy yourself flowers

“If you do not take control over your time and your life, other people will gobble it up. If you don’t prioritize yourself, you constantly start falling lower and lower on your list.” – Michelle Obama

What are the 3 rules of self care?

1. Do Not Compromise 

First lady, Michelle Obama, shared her wisdom on what she does to put herself first daily in this interview. She became more intentional and started making time for the things she enjoyed in life, just like her husband, without feeling guilty about it. 

Take Michelle’s advice. Stop putting your wants and needs at the bottom of your priority list. 

As people pleasers and workaholics, we often neglect our health. Our desires remain unfulfilled, and we see everyone reaching milestones around us while we’re merely existing.

Don’t be afraid to take the reins back over your life. Set boundaries and keep them. If you have time set aside to devote to you, don’t let the random calls or requests from others knock you off kilter.

Remember, you train others on how to respect the boundaries you’ve set. Assess the people and distractions that prevent you from giving yourself a little more tender love and care. 

Are they your children and spouse? 

Is it your phone or an addiction to social media?

Do you fear being a disappointment or letting others down?

Being a ‘yes’ man only pleases the party on the receiving end. Block off time on your schedule to do what you genuinely enjoy, whether it’s going to the gym, knitting, date nights, or trips to the hair salon. 

Genuine friends and family members will understand when you push-back on their requests. Some people love to dump their emotions on other people to feel better. They thrive off ‘listening ears’ or calling the only reliable person they know to come through for them during times of duress. 

Are you this person? Do you take pride in being the fallback ‘girl’ for your friends? The designated driver? Or the powerful hero in the family that shows up every single time?

At some point in your life, putting the cape on gets old. Do yourself a favor and take it off.

You can’t be everything for everybody. There should be a select group of people in your circle that you’re willing to drop everything for in the event of an emergency. 

And I’m putting an emphasis on emergencies. Unless it’s a life and death situation, you shouldn’t be the primary contact for people to call when they are in a minor bind.

An inconvenience is not an emergency. Please let that sink in. We have to get used to saying ‘no’ to people, negativity, and harmful environments. 

Practice saying ‘no’ for a week and discover how good it feels to put yourself first.

Make ‘no’ a common word in your daily vocabulary. Sometimes, we have to tell ourselves ‘no’ too. 

We need to stop indulging in bad habits and associating with bad influences. A part of self-care is the power to refuse engaging in destructive behaviors that yield negative outcomes. 

Stop compromising your time, be selective about your social circle, and decide on what works best for you. 

2. Do something you enjoy

We all have hobbies, interests, and leisure activities that bring us joy. Since we’re all wired differently and are unique individuals at heart, the things we enjoy will range. 

For those who are adventurous or thrill seekers, taking a hike, bungee jumping, or jumping out of a plane (with a professional, of course) may be what works for you.

Some people are into anime or are more musically inclined. For them, it’s playing a new instrument or jumping into a mosh pit at a rock concert. 

And for those who are introverted and recharge by spending time alone, maybe it’s painting on a canvas, crocheting, going for a swim, or visiting a historical museum exhibit.

These are all acts of self-care. You can also schedule several 5 minute self care breaks throughout your day to whine down. 

At the end of each day, ask yourself, what was something you did that you genuinely enjoyed?

What are some activities that you look forward to?

This can be as simple as binge-watching a popular Netflix show, singing to potted plants, listening to your favorite band, or attending a weekly sporting event.

All work and no play is a stress inducer, goal friends. Get in the practice of scheduling a good time, even if it’s only during the weekends or evenings or simply twice a month. 

Make time for it! Having fun as adults is self-care.

3. Disconnect and unplug

The addiction to social media platforms like Instagram, Facebook, and TikTok is not engaging in self-care. Experts use data and various algorithms to keep you on their platforms. Their bots know exactly what your interests are, your latest purchases, and the type of content that will keep you coming back for more. 

In fact, there are more negative effects than positive. 

Have you opened up the TikTok or Instagram app with the intention to only spend a few minutes laughing at your favorite content creators or hopping on to your favorite influencer’s live show?

Yet, you were stuck there for hours.

Unless you’re using social media with intention such as running a business, learning, or building a personal brand, it more than likely isn’t a good use of your time. 

According to Mandatory,  PlayUSA found that the average American spends 1,471 hours (61 days) watching TV per year. Video games account for 382 of those hours, and social media siphons a blood-sucking 382 hours per year.

Engaging in unnecessary activities that are of no benefit to you is a waste of time. 

Social media isn’t an accurate depiction of life. Platforms force users to use the highlight reel of complete strangers to measure where they are in terms of success, fitness, beauty, and wealth. 

80% of what’s posted on Facebook, TikTok, and Instagram is not real. The number of followers someone has doesn’t mean they are popular when they log off or determine the number of genuine friendships they have in reality.

Social media often reinforces imposter syndrome, doubting your abilities and feeling like a fraud in your profession.

Even when we have no intention to, we are always subconsciously comparing ourselves to one another. 

A little competition doesn’t hurt, but if you’re constantly comparing yourself to everyone around, you’ll never reach a place of contentment or gain enough confidence to be proud of who you are and what you have achieved on your own.

Therefore, stepping outside the realm of social media is a must. Consider taking a monthly detox from social activity online and only socializing in person. Erase the apps off of your phone to detox and experience the shift in anxiety and boost in productivity. 

If you own businesses or personal brands, this strategy can benefit you too. It’s healthy to unplug from social networks so that you can spend more time at in-person events making organic connections that are based on how many people follow your page or how many likes and comments your content may receive.

Sometimes, we have to decide to turn down the ‘noise’. Maybe you aren’t a fan of social media, but spend most of your time playing video games and binge watching TV. 

Why not designate a certain number of hours for entertainment each day? You don’t have to give up what you enjoy doing for leisure completely, but there’s a healthier way to keep your schedule and your life well-balanced.

Penciling in the 5 minute self care breaks into your schedule gets easier and easier. Just make sure you prioritize unplugging and decompressing to center yourself in the real world.  

When you’re feeling indecisive and have too many thoughts from outside influences clouding your judgement, take a mental escape! 

There’s an entire world to live out there – offline!

What are the four categories of self-care?

1. Mental

What good is a fit body without a sound mind? 

Over the years, therapy has become less taboo of a topic to discuss at home, in public, and within professional settings.

More and more celebrities, public figures, and organizations are bringing awareness to mental health and how it affects many communities. 

It’s now cool to boast about your weekly therapy sessions, or sing your therapist’s praises to everyone you know. 

There’s no longer a stigma attached to people who seek or require additional support to declutter their mind and maintain a healthy mental state. 

Sometimes, access to formal therapy isn’t an option for everyone. But there are many activities that can be therapeutic within the comfort of your home.

• Self-help and wellness books
• Listening to podcasts and soothing music
• A long, hot bath
• Turning off your phone
• Practicing Vinyasa yoga

2. Physical

We all look at people with nice bodies and long for the day when we’re cut with a six-pack of abs and biceps. 

Well, it’s great to look good and feel confident in our skin, but our bodies need to be nourished both inside and out consistently. 

A 5 minute self care break may include getting up from your desk, walking around the office, or your home after sitting for long periods of time. 

Morning and evening stretches keep our blood flowing like it needs to. Low intensity and high-intensity workouts keep our heart rate up and releases endorphins that contribute to stress. 

Yes, I know, life can get in the way, but getting through the day gets harder and harder when you lack energy and lie around all day. If you don’t have a routine in place just yet, take brief walks in the afternoon or evening to keep your body moving.

Start the day off right with a nutritional breakfast in the morning. If you find yourself in a rush, grab an apple, some granola with protein, and a bottle of water.

3. Spiritual

As a believer in the Christian faith, reading the Bible and praying always gives me a sense of comfort and peace. 

Escaping this chaotic world can be challenging when you’re surrounded by negative energy and people who refuse to nourish their souls. 

Feeding my spirit daily never felt important to me until I scheduled time into my daily routine to watch or listen to church sermons, read and write scriptures I could learn life lessons from, and listen to uplifting podcasts that would get me through the day.

If attaining peace is your goal, start inwardly first. Assess any flaws you possess that you’d like to rid yourself of. Are you confrontational? Do you struggle with holding grudges or lack empathy? Are you full of pride? 

Identify your shortcomings and work through them with personal development or by embarking on a self-healing journey. 

4. Emotional

Bottling up your emotions until you explode and lash out at those around you is never a good practice. All too often, we neglect the things that are bothering us. 

We allow certain slights and offenses to fester without addressing them directly, and overtime, they eat away at us. 

Stop pushing what your spouse, family member, or boss at work said to the back of your mind. If it is something that hurt or offended you, address it. 

Develop a habit of communicating how you feel, instead of allowing your self-esteem or self worth to take a hit.

Emotional distress is unhealthy, yet we can’t always control it. Life can come at you hard and personal circumstances are often unpredicted. 

We lose loved ones, experience job loss, or suffer from unforeseen accidents or health scares that threaten our emotional state all the time. 

Therefore, our emotional health needs to be kept intact. A 5 minute self care tactic I use whenever I hit a slump or deal with confrontation is the 5 by 5 rule. 

Conducting breathing exercises for 5 minutes to reflect is another way to uplift your mood. I’m also in favor of letting the emotions flow outwardly if you need to. You’d be surprised at how much a good cry can help!

Other ways include calling up a friend who tells funny stories or watching a comedy movie to make you smile.

Believe it or not, smiling will always improve your mood, even if you have to force it a bit. 

How do I write a self-care plan?

My four step self-care plan is on my bathroom mirror, scribbled on bright yellow sticky notes to ensure I don’t miss a beat for the day. 

1. Gratitude – I thank God for another day and write three things I’m grateful for in life to reflect on my blessings
2. Morning routine – I stretch, exercise, eat a nutritious breakfast, and write out my to do list
3. Set boundaries – I have a hard stop at the end of my workday at 6pm. I engage in mindful eating during dinner and follow a no social media after 8:30pm rule. My evening routine allows me to wind down and get the proper amount of rest at night.
4. Read – I read self-help and fiction books on my Kindle Paperwhite right before bed. It allows me to reset and engage in personal development while also immersing myself in another world that differs from my own.

 What is a good self-care routine?

A good self-care routine will incorporate body movement, nutritious foods and healthy eating habits, relaxation, meditation, grooming, and leisure activities.

However, self-care routines are subjective to the individuals who follow them. Create a self-care routine that works best for your lifestyle. 

Tired of being unproductive with your time? Create a new system of daily routines. Download a copy of the daily routine printable to help you get started today!