Even 5 minutes of self-care can change everything. Let’s start.
Self-care isn’t about how much time you have, it’s about how you use it. A few intentional moments can have a huge impact on your wellbeing. In this month’s Notes from a Therapist, I’m sharing quick self-care shifts that take less than 5 minutes but create lasting change.
1. Start Your Day with Intention
Before you grab your phone, take a deep breath and set an intention for the day. Writing it down in our Morning Notes journal helps you start with clarity instead of overwhelm. Giving yourself space to breathe and gather your thoughts before you greet the world.
2. Break the Thought Spiral
Feeling overwhelmed? Pause. Choose one affirmation from Mind Cards: The Affirmations and repeat it to yourself. A small shift in mindset can change your entire day.
3. Release Worries Before Bed
Instead of replaying the day’s stress, try a brain dump in a notebook before bed. Once they’ve been written, tear out the page and throw it away. Writing your thoughts down gets them out of your head so you can rest easier.
4. Make Gratitude a Habit
Take 30 seconds to reflect: What went well today? What gifts did today bring me? What was one moment of joy that made me smile? Even on the hardest days, gratitude can shift your perspective. Our Mind Notes journal has space for this daily, so you can build a habit of noticing the good.
5. Give Yourself Permission to Pause
Sometimes, the best self-care is simply stopping. Put your phone down. Close your eyes. Breathe deeply. Your nervous system will thank you.
Self-care doesn’t have to be a grand gesture. It’s the small, consistent moments that make the biggest impact.
Want a simple way to build these habits into your routine? Explore our self-care tools designed to fit into even the busiest schedules.