Let’s be honest, when someone tells you to “practice self-care” and describes a warm bubble bath, a full spa day, or a week-long digital detox, a tiny part of your extremely busy brain probably screams, “I’d love to, but WHEN?!?”
For those of us juggling a an already crazy life – work, family, second jobs, trying to remember if we fed the dog, the idea of self-care often feels like another item on an already overflowing to-do list. And who needs that stress?
But here’s the thing: Self-care isn’t a luxury; it’s an essential for helping you to keep going and not become overwhelmed by everything around you. Without it, you’re running on fumes, and eventually, the fatigue will simply get the better of you.
You need to get rid of the guilt and unrealistic expectations. We’re talking about micro-rituals: small, intentional acts that can recharge your batteries in minutes, not hours.
Here are 5 self-care rituals for the person who genuinely has very little time (but desperately needs some calm):
1. The “Power Pause” (3-5 Minutes) ☕
Forget the 30-minute meditation app if that feels impossible. This is about hitting your internal ‘pause’ button.
How to do it: Find a quiet spot where you’re unlikely to be disturbed. Set a timer for 3-5 minutes. Close your eyes, take 3 deep breaths, and simply focus on the sensations around you: the hum of the fridge, the distant traffic, the feeling of your feet on the floor. Don’t try to clear your mind; just observe what you notice without judgment.
Why it works: It breaks the cycle of constantly doing something, offering a tiny reset button for your nervous system. You’d be amazed what a few mindful minutes can do for clarity.
2. The “Mindful Movement Snack” (5-10 Minutes) 🚶♀️
No time for the gym? No problem. Your body still needs to move to shake off stress and get the blood flowing.
How to do it: Step outside for a brisk walk around the block. Do 10 minutes of gentle stretches (there’s lots of ideas for stretches on YouTube). Turn up the music and dance to one of your favourite songs. Run up and down your stairs a few times. The key is intentional movement.
Why it works: Gets stagnant energy moving, boosts mood with endorphins, and offers a physical release for mental tension. Plus, a dose of fresh air or a good tune can work wonders quickly!
3. The “Journal Jolt” (2-5 Minutes) ✍️
Your Get Stuff Done Journal (or any Journal or notepad) isn’t just for tasks – it’s a mental gym! You don’t need to write an essay.
How to do it: Open your journal to a fresh page. Set a timer for 2-5 minutes. Write down the answer to one simple prompt:
- “What’s one thing I’m grateful for right now?”
- “What’s the one thing weighing me down the most?” (and then leave it on the page!)
- “What’s one small win I had today?” (We love small wins!)
Why it works: It acts as a mental ‘brain dump,’ helping you process emotions, gain perspective, and often, spot solutions you didn’t see when thoughts were swirling around your head chaotically.
4. The “Sensory Reset” (1-2 Minutes) 👃🌸
Engage one of your senses fully to pull yourself out of the pressure pot inside your mind and back into the present moment.
How to do it: Light a favourite candle. Put on that song that instantly lifts your mood (and just listen, don’t multitask!). Enjoy a delicious, guilty pleasure such as your favourite chocolate. Run your hands under cold water. Breathe in the scent of essential oils.
Why it works: Our senses are powerful anchors to the present. A deliberate sensory input can quickly shift your state and provide a much-needed mental break.
5. The “Digital Sunset” (15 Minutes Before Bed) 📵
Ditch technology and create a restful buffer zone before you attempt to go to sleep.
How to do it: For the last 15 minutes before you intend to sleep, put all screens away. No phone, no tablet, no TV. Read a physical book, listen to some calming music, do your Journal entry, or just sit quietly.
Why it works: Blue light from screens interferes with melatonin production, making sleep harder. This ritual signals to your brain that it’s time to wind down, leading to better quality rest, which is the ultimate self-care for busy people!
You are the most important asset in your life and work. Treating yourself with these small acts of kindness isn’t selfish; it’s smart. Pick one or two that you like the sound of and give them a go today. Your brain, your body, and your productivity will thank you!
What’s your favourite quick self-care ritual? Share it in the comments!
GET STUFF DONE 
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