Wellness Practices That Take Less Than 5 Minutes.

While we could use a week-long vacation or a spa day, sometimes it feels like we can barely remember to shower, let alone find time for a quick walk around the block. Wellness often takes a backseat to an endless list of tasks, and there's a tendency to prioritize work over health. Remember that you don't need to earn rest and well-being practices. Taking care of yourself can be simple and inexpensive and doesn't require you to block out time in your schedule

Read on for five simple yet effective rituals you can start right now—between meetings or throughout your day—that can significantly boost your mood. These can be done in less than 5 minutes, in the time it takes to apply a lipstick or while waiting for your coffee to brew. These are micro-moments of self-care.

wellness practices that take less than 5 minutes.

Go outside: Taking a moment to breathe in fresh air can greatly benefit your mental and physical well-being. Stepping outdoors for 60 seconds can enhance focus, relax the mind, and shift a person's mood. Nature has a beautiful way of boosting serotonin and dopamine while reducing anxiety, stress, and depression. So, take a moment to connect with the world around you.

Stretch your body: Incorporating stretches, whether downward dog, back bend, or cat-cow, is a crucial wellness act. Stretching is often overlooked and viewed as optional. Some people believe they can afford to go without stretches in their routine, yet it plays a vital role in muscular health and releasing tension. Certain poses can aid digestion and improve posture.

Hug a loved one: Embracing someone you care about brings immediate comfort and joy. Wrap your arms around your partner, your furry friend, or even yourself—after all, self-love is essential! The act of hugging releases oxytocin, which can lower blood pressure, alleviate stress, and promote healing.

Write or think about three things you are grateful for: Reflecting on what you appreciate can significantly lessen anxiety, relieve stress, and improve sleep quality. Practicing gratitude keeps you mindful and helps shift your perspective from bad to good. Thankfulness attracts more positivity into your life. Take a few minutes to think about even the smallest things that bring you joy, like that first sip of coffee or the people who uplift you.

Meditate: Meditation is flexible and can take less than five minutes, making it easy to fit into your busy schedule. Engage your senses by lighting a candle or using an essential oil diffuser. If you don't have a diffuser, placing essential oil in a bowl of water allows you to inhale the calming aroma. Incorporating breath-work into your meditation can elevate your mood. Try the 4-7-8 breathing technique: inhale for four seconds, hold for seven seconds, then exhale for eight seconds.