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You and I both know how time can get away from us on our busiest days.

For us high achievers, we know exactly what it’s like to go a full day before even realizing you haven’t taken 5 minutes for yourself. This can leave us feeling more drained than ever.

But have you ever tried on the belief that you deserve self care before you hit burnout? Self-care isn’t just a luxury you reward yourself with when your work is done: it’s an essential step towards becoming your best self.

You can’t be your best self if you’re not taking care of your most valuable assets: your health, your creativity, your intellect, and your emotions.

If your self care routine is struggling, it can be hard to jump right in and book a massage. So let’s start small.

Can you commit to a 5 minute self care routine?

Here are some ideas to help you get started.

1. Take a walk outside

One of the most grounding things you can do is to take a breath of fresh air outside. Even if you only have time to walk to the end of the street or around the office, taking a physical reset is a great way to relax.

Being in nature is a great way to bring mindfulness to your day. Take in the sunshine and soak up some vitamin D. It’ll help you feel more centered and ready to take on the world, all while soaking up an essential nutrient.

2. Eat something nutritious

I won’t argue that sometimes self care can come in the form of ice cream or some salty potato chips, but choosing to go with a more nutritious option is a more effective way of nurturing your body. 

Especially if you have a lot of tasks you need to get done, you need to properly fuel your brain and recharge your body. Many high achievers can get too busy during the day and end up forgetting to take a break to eat. Make it a priority to fuel yourself properly in order to take care of yourself.

So, instead of reaching for the chips, try something with substance like a protein bar or a green smoothie to fuel your brain and body. Adding green supplements to water, like organic chlorella, can also be a great way to give your body a boost of energy via essential nutrients.

5 minute self care

3. Journal

It’s no secret that journaling is a popular choice for self care. Though it might seem like a simple concept, don’t write it off just yet.

Writing in a journal for a few minutes a day can boost memory, improve mindfulness, and improve communication skills. However, studies have also shown that it can help with sleep, support your immune system, improve self confidence, and even increase your I.Q.

If you’re not sure where to start with journaling, try simply writing down all your thoughts without stopping for five minutes. This brain dump of ideas can help clear your head of distracting thoughts. You can also look for journal prompts for the specific needs you have.

5 Minute Self Care Journal Prompt: What can I do to make my body happy today?

4. Have a dance break

Who says you can’t have a little dance party in the name of self care? There is something to be said for letting go of judgment and just dancing it out. 

Though especially necessary if you sit a lot throughout the day, dancing can be another form of a physical resent for your body. Taking five minutes to shake out all the stress and clear your mind to your favorite song can help relieve tension in your body. 

Keeping too much tension in your body while trying to work can interfere with your sleep, your mood, and your concentration. It’s important to find ways to release tension throughout the day, and dancing can be a fun way of doing just that!

5. Meditate

Meditation is a popular form of self care, and for good reason. Meditation can help relieve physical and mental stress, as well as improve focus and reduce negative emotions throughout the day. The practice of getting in touch with your breath and body means you bring more consciousness to what your body needs.

Don’t make it too complicated by overthinking it. If you only have five minutes to practice self care, you can simply sit still with your eyes closed and listen to your breath as it flows in and out. Let your thoughts pass through your mind without judgment. Just 5 minutes of stillness can be enough to treat anxiety and relax your mind.

You can also sign up for my meditation masterclass if you’d like a familiar face to help you through your meditation journey. The class support all levels of meditators from beginner to advanced. 

6. Draw, doodle, or color

Clear your mind by drawing or coloring for a fun 5 minutes of self care. There’s no rule that says you have to be good at it! Just doing a simple creative activity is a powerful form of relaxation.

Creativity can help us connect with our intuition and our true identity on a deeper level. The benefits of creativity and play can be enormous, especially for busy adults. The practice of play gives us a small break from the realities of a busy and successful life. It allows us to connect with our inner child and gives our brains a well-deserved break.

5 minute self care

7. Do some stretches

Stretching is a great way to offer your body some quick relief from tension and anxiety. Try to notice what your body needs from you if you have 5 minutes to stretch during the day.

Not only does stretching help with stress, but it can improve your posture and help protect your spine. Especially if you find yourself in front of a computer most days, stretching is absolutely essential to prevent body aches and injuries.

You can do some research into what stretches are best for you, but if you only have a few minutes, it’s best to just listen to what your body needs when stretching.

8. Send a message to a loved one

Human connection is a powerful form of self care. So if you don’t have time for a phone call, just send a text to a loved one asking how they are doing and say you are thinking of them. The attention and care you give to others will likely return to you.

This is especially important in recent times when we’re not able to see as many people in person. Building healthy relationships is a powerful form of self care that is definitely worth the time put into it.

5 minute self care

9. Play with a pet

Pets are simply the best! My little Rascal is totally my dog child.  It’s pretty widely known that pets are great mood boosters and can help reduce negative emotions. It’s why animals are often brought into hospitals or schools, where tensions and emotions tend to run high.

Playing with your pet for a few minutes can help relieve stress and bring more mindfulness. It can also help you sleep better and keep you more active throughout the day.

10. Make a gratitude list

And perhaps one of the most powerful things you can do to take care of yourself is a gentle reminder of all you have to be grateful for. Writing in a gratitude journal is perfect for this.

Studies have shown how impactful gratitude can be for improving our emotional state and relationships. It brings a healthy outlook on life and makes other people feel appreciated in their relationships. Taking time to write down a few things you are grateful for in the midst of a stressful time is a great way to increase happiness.

With all of this in mind, you have plenty of options to practice 5 minute self care throughout the day. Even if your time is limited, you deserve to take the best care of yourself possible. This will show up in your relationships, emotions, and ultimately your success.

If you’re a female entrepreneur who’s feeling overwhelmed, burned out, and out of control with your time, and find yourself wishing you had a stable work/life balance while also growing your business, book a complimentary success session with me here.


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