According to the World Health Organization, stress-related health issues are on the rise globally, with 75% of people reporting they struggle to make time for self care. Yet studies show that even micro-moments of mindfulness and self-nurturing can dramatically improve our mental well-being!
I understand the challenge – between work demands, family responsibilities, and daily commitments, carving out time for yourself might feel impossible. But here’s the encouraging truth: transformative self-care doesn’t require lengthy meditation sessions or expensive wellness retreats.
Let me show you how quick, purposeful rituals can revolutionize your daily wellness routine, no matter how packed your schedule may be.
Morning Quick Self Care Rituals
1. Morning Stretches
I’ll admit it: I tend to be a bit lazy. So when I decided to embark on my physical self care journey, I jumped on the easiest solution I could find: stretching. But as I was researching it, I was amazed to learn of all its amazing benefits.
Because it’s so easy to do, we tend to dismiss it. But stretching has been proven to boost blood flow, which helps circulate oxygen to the brain. A regular stretching practice can help you build flexibility and strength. And it’s so easy to do!
Take just 5 minutes every morning to stretch your body, it’ll energise you and set you up for the day.
Don’t know where to start? Here’s an idea of a 5 minute stretching routine. You can also look up videos online and alternate routines, if you are the kind of person who gets bored easily.
2. Create a 5-Minute Mindful Coffee or Tea Ritual
This is one of my favourite quick self care rituals, because it combines practising wellness with a pleasant moment that I am always looking forward to. Do you start your mornings in a hurry, while you sip your coffee in between emails and planning for the day ahead? So did I. It’s stressful and it creates a false urgency mindset.
But here’s the thing: if you take 5 minutes for yourself, the day is not going to implode. You schedule will not be affected. But your mindset will, if you start from a place of mindfulness and calm.
Take 5 minutes every morning to have your coffee or tea in silence. Enjoy the taste. Engage your senses:
- what does it smell like? Do you like the smell?
- how hot is it? Observe your sensation as you are holding the mug with both hands
- what do you think about as you are sipping your drink? Where is your mind leading you to? Are there any happy memories associated with it?
Take the time to be present and observe the moment, your movements and sensations, the environment around you. This exercise of mindfulness will help you start the day with a positive mindset.
3. Quick Morning Affirmations
Affirmations are an effective tool to support mental well-being. The regular practice of affirmations can help you create a more positive mindset, focus on your goals, and create space and self compassion.
Your affirmations may focus on resilience, self love and encouragement, motivation, positivity, confidence – the list is endless. It’s up to you to decide what you wish to focus on. Just take a moment every morning to write down 5 affirmations for the day.
Quick self care rituals are all about effectiveness, and this morning practice will help you keep your priorities to the forefront throughout the day, and make decisions which are in line with your personal values and goals.
4. 3-Minute Gratitude Practice
Let me tell you something: practising gratitude works! Not only is it backed by science, but it is also one of the most effective quick self care rituals out there. For a 3 minute exercise, the return on investment is remarkable.
If you want to start the day energised, motivated and in a good mood, adopt a gratitude practice.
How it works is you list a few things that you are grateful for. Even if you are navigating the worst period of your life, there are always countless things to be grateful for. I like to begin with the things I take for granted every day:
- hot running water
- access to the world’s knowledge at my fingertips
- close friends
- old family members who are still alive
- physical health and mobility
The list can go on, and you can brainstorm and come up with examples that fit you. Take a moment to remind yourself that for many people, and in many places in the world, these things can be a luxury. Everything little thing you have can very easily be lost. So take the time to appreciate it and be grateful.
Quick Self Care Rituals for Work Breaks
5. Desk Stretches and Exercises
Sitting down for long periods of time is unhealthy. Our bodies were not made to be immobile for hours on end. Unfortunately, that’s not really up to you if you have an office job. But what you can do is take short breaks every now and then to get your blood flowing.
You can find countless videos online that show you how to do quick exercises at your desk. You can even do them while sitting, if you are not allowed to stand up and stretch where you work.
These stretching breaks:
- reduce muscle tightness
- promote joint mobility
- improve posture
- oxygenate your brain.
As these quick self care rituals improve your blood flow, you will return to your work more energised and with a clearer mind.
6. Quick mindfulness practices for between meetings
The benefits of mindfulness have been well documented, and you don’t have to live in an ashram deep in the Himalayas to enjoy its benefits. A simple 5 minute meditation session can help ground you and find clarity in a busy work day.
If you have a few minutes between meetings, it’s more than enough. Don’t worry about finding a quiet place. You are not trying to relax, but to be mindful. And mindfulness can be practised in any conditions.
Here’s how you do it:
- get back at your desk
- look ahead, without focusing your eyes on any object
- notice the sounds around you. Don’t pay attention to conversions, just observe them.
- observe the sensations in your body. Your body touching the chair, maybe you are hungry, is there any other sensation or pressure in your body? Do not assign any meaning to these feelings, just observe them
- observe your breath. Don’t try to change it, just focus on the in and out breaths. Follow it for a minute or two, depending on how long you have
When you are ready, go back to work. You will notice that you managed to take some space from your daily burdens, and have a more positive and constructive attitude towards your next meeting or task.
7. 5-5-5 Breathing
When it comes to quick self care rituals, it doesn’t get easier than the 5-5-5 breathing method. It’s easy to remember and easy to apply anywhere and at any time. This type of breathing reduces anxiety and stress, by activating the parasympathetic nervous system. So make sure you learn this technique for those moments when you are stressed or under pressure.
It’s pretty simple, here’s what yo have to do:
- 5 seconds slow inhale
- 5 seconds slow exhale
- 5 seconds hold
- repeat for one minute
Evening Quick Self Care Rituals
8. Quick Journaling Prompts for Emotional Release
Journaling has been proven to reduce stress and improve emotional well-being. It helps process feelings, enhance clarity, and helps you find creative and effective solutions to everyday problems.
So having a daily journaling routine is a good idea, and you can squeeze it in your schedule by following one or a few of these easy journaling prompts:
What am I anxious about today?
What is it that usually causes me stress?
What actions can I take to avoid anxiety or stress tomorrow?
What is my anxiety trying to tell me?
What was one thing today that made me smile?
What did I learn today?
What are the 3 highlights of today?
What surprised me today?
How did today contribute to my long term emotional stability?
Who can I reach out to for support?
What is keeping me from asking for help in stressful situations?
9. The 4-7-8 Breathing Technique for Fast Relaxation
Remember that frustrating feeling when you are tucked in after a long day and, no matter how tired you are, you just can’t fall asleep? That’s because your mind is racing with thoughts about today’s conflicts, or problems you have to tackle tomorrow. Try as you might, you just can’t get it to quiet down.
What if I told you that there are easy and quick self care rituals out there that can help you relax at will?
Breathing is not just a bodily function, but also a powerful tool you can use to control your mood. Did you know that the functions of your heart and breath are connected? So you can use your breath – which you can control – to affect your heart rate. This is the secret to calming yourself down anywhere and at any time.
The 4-7-8 breathing technique is highly effective for relaxation. Many people use it to help them rest. Here’s how you detach from the day’s stress and get ready for restful sleep:
- breathe in through the nose for 4 seconds
- hold your breath for 7 seconds
- exhale through your mouth, making a whoosh sound, for 8 seconds
- repeat 4 times
10. 3-Minute Evening Reflection Practice
As discussed earlier in this article, it’s good practice to reflect on the day before bedtime. It helps you create distance between you you and your problems, and it promotes clarity. Even a 10-minute journaling session can have beneficial effects.
But if you don’t have those 10 minutes, or you just aren’t in the mood to sit down and put pen to paper, you can still reflect. You don’t have to set aside time for this task. Use an already established ritual, like brushing your teeth, when your mind if not otherwise engaged.
To wrap up the day and clear your head, answer these 3 questions:
What is the best thing that happened to me today?
How could I have made today better?
What is the lesson I learnt today?
Conclusion:
Remember, self care isn’t about perfection – it’s about consistency and finding what works for you. Start with just one or two of these quick self care rituals and notice how they impact your day. The beauty of these practices lies in their simplicity and accessibility. You don’t need special equipment, expensive products, or hours of free time to prioritize your well-being.
Which quick self care ritual will you try first?
I will definitely make use of the suggestions you have presented here. Since there is a lot to do to become a better version of yourself I tend to find the short practices much more useful because they are easier to stick to. Three things I want to implement is the 5 minute morning stretches, the short affirmations and the 3 min gratitude. What I usually do is create cool looking signs with affirmations or similar. Thank you for the inspiration 💕 Awesome post 💕
Thank you for your kind comment, glad you found it useful.
Omg love your idea about the signs for affirmations, I will steal it and give it a go 🙂
It’s a lovely post about self-care and the steps you shared are so simple, productive and can flow in your routine. I, personally, apply most what you indicated in my mornings. Thanks for sharing!