Mindful Monday no. 55 – 98 Ways to Practice Self-Care In 5 Minutes or Less

  1. Make a cup of tea.
  2. Rub lotion on your feet or hands.
  3. Try the slow-exhale breathing exercise.
  4. Stretch your muscles.
  5. Dance to a happy song.
  6. Write for a timed 5-minutes.
  7. Recite some positive affirmations.
  8. Light a candle.
  9. Spray your favourite scent in your room.
  10. Give someone a hug.
  11. Type a quick email to a friend to check-in.
  12. Write a thank you card.
  13. Listen to a 5-minute guided meditation.
  14. Follow a 5-minute yoga video.
  15. Put on your favourite outfit.
  16. Wear something bright and colourful.
  17. Look at a family album.
  18. Buy a bouquet of flowers.
  19. Drink a glass of water.
  20. Declutter one surface in your house for 5 minutes.
  21. Take 5 minutes before committing to something new.
  22. Make a quick phone call to cancel something on your agenda.
  23. Look at an inspiring work of art.
  24. Read an uplifting poem.
  25. Do nothing but daydream.
  26. Research a fantasy trip.
  27. For 5 minutes, prioritize your to-do list into 2 categories: what needs to be done now and what can wait.
  28. Write down 10 things you are grateful for.
  29. Change up your commute.
  30. Doodle or sketch for 5-minutes.
  31. Get our your colouring supplies and colour for 5 minutes.
  32. Read some jokes for a good laugh.
  33. Adorn something outrageous for the smiles you will get.
  34. Check in with yourself about what you are feeling.
  35. Take 5 minutes to reach out and ask for help.
  36. Do a body scan meditation.
  37. Say no to what you don’t want to do.
  38. Mindfully eat a piece of dark chocolate.
  39. Grant yourself 5 minutes to express the emotion you’ve been bottling up all day.
  40. Write a love letter to a friend, a partner, or yourself.
  41. Get up and walk for 5 minutes.
  42. Practice the square breathing exercise.
  43. Make a list of all the things you want to do in your lifetime.
  44. Blow off steam by cursing, screaming, or punching a pillow.
  45. Begin a book that you’ve always wanted to start.
  46. Massage your own shoulders.
  47. Lay on a tennis ball to work out the knots in your back.
  48. Set a much-needed boundary.
  49. Make your work space a pleasant place to be.
  50. Make plans that you can look forward to.
  51. Sing from the heart.
  52. Accept a compliment, maybe even write it down for your own reflection.
  53. Connect to your spiritual side through prayer.
  54. Acknowledge a fear by sharing it with another person.
  55. Cuddle up in a blanket.
  56. Challenge a negative thought.
  57. Write down an inspirational quote.
  58. Put an inspirational quote in a place where you can see it daily.
  59. Open a window to let some fresh air in.
  60. Watch a funny Youtube video.
  61. Make a list of all the things you are responsible for that you can delegate to other people.
  62. Take 5 minutes to reflect on your accomplishments.
  63. Relegate your worrying to 5 minutes daily. Instead of worrying throughout the day, make a list as worries arise.
  64. Make a list of all the resources you have for when things get tough.
  65. Put up some inspirational images.
  66. Play with your pet.
  67. Book a doctor, dentist, massage therapist, acupuncturist, hair stylist, or any other appointment for yourself.
  68. Brush your teeth.
  69. Ask yourself: how you I meet myself where I am at today?
  70.  Intentionally lower your shoulders if they are scrunched up to your ears.
  71. Write down all the things you have planned that you are looking forward to.
  72. Smile widely.
  73. Move a photograph of a loved one to a more visible place.
  74. Make your bed in the morning. At bedtime, you will be grateful!
  75. Cry.
  76. Call a friend.
  77. Ask for help from a family member.
  78. Thank someone for their help.
  79. Choose a hot bath over a quick shower.
  80. Ask for what you want, even if you think the answer will be no.
  81. Choose an herbal tea at night instead of wine (or any other comforting habit).
  82. Take a tylenol when you have a head-ache.
  83. Turn off your computer, phone, tablet.
  84. Spend 5 minutes outside to reset.
  85. Offer a heart-felt compliment.
  86. Look out the window for hints of the seasons changing.
  87. Express the nagging feeling you’ve been having to a trusted confidant.
  88. Spend 5 minutes organizing your important papers to avoid a future head-ache.
  89. Pack a healthy snack, instead of purchasing convenience food when you have a sugar drop.
  90. Grant yourself 5 minutes at the start of the week to ask: What do I want to accomplish this week?
  91. Seek reassurance from a friend.
  92. Put a hook by the door for your keys so you don’t have to struggle to find them.
  93. Take a moment to recognize and accept a negative feeling.
  94. When you are feeling overwhelmed, spend 5 minutes to ponder the question: What can I let go of?
  95. Write some affirmations on post-it notes and put them on your bathroom mirror.
  96. Set the timer on your watch or phone for periodical alarms. When it beeps, take a moment to ground yourself in the present.
  97. Create a new email account for a clean slate.
  98. Smell the roses.

If you need inspiration, print this list out and post it where you can see it daily.



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