Too busy for self care? These 60-second Mindfulness Rituals Will Change Your Day For The Better
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Too Busy for Self-Care? These 60-Second Mindfulness Rituals Will Change Your Day
If you’re reading this, you're probably juggling a million things, right?
You’re a professional living a fast paced life.
Someone trying to make your dream a reality while you work full time.
An artist networking to get your name known.
A caretaker who always puts others ahead of yourself.
You’re burnt out, over-scheduled, and somehow still feel disconnected.
I get it. Your life is busy.
And you may be thinking:
“Who the hell has the time to do these 20 step routines?”
“Why would I want to dedicate 2 hours to self care when I already have such a packed schedule?”
Here’s the truth:
While those routines can be fun, they’re not completely necessary to connect with yourself and get your mind right.
You just need 5 minutes done right.
Five 60-second intervals spread across the day that allow you to focus inward and feel like you’re actually in your body and living in the present.
How does this help? How could just 60 seconds be enough?
Research has shown that even positive daily habits and mindfulness practices—even in short durations—can improve mental resilience and rewire the brain, helping to regulate stress and improve mood.
It does this by engaging the parasympathetic nervous system and reducing cortisol levels.
You can fuel your focus and motivation with small, intentional moments of looking inward to connect with yourself.
And by doing so, it’ll make you more present and connected with the world around you.
Now, when we say "rewire," what does that mean?
There’s a process called Neuroplasticity that highlights the brain’s ability to reshape through consistent habits.
And your brain is going to do this either way—for better or for worse.
Your mind will grow where you water it, whether with positive intentionality or passive negativity.
With just a little effort, you can start to transform in the right direction.
Every small step is a signal of safety and self-trust to the nervous system, setting you up to have more presence and less stress throughout your day.
Round 1: The Morning Wake-Up Gratitude Scan
You wake up but you're not ready to open your eyes?
Or better yet, your eyes are open, but you’re not awake enough to move yet?
Let’s get your body warmed up while infusing your morning mind with a bit of gratitude.
This is going to seem so simple but it will help so much.
I’m talking about feeling and stretching your body from the bottom up, and recognizing how miraculous it is to wake up with a functional body.
Imagine this: you're laying in your bed and you just regained consciousness from your previous night’s sleep.
Without moving, I want you to shift your focus to your toes.
Wiggle, flex, and curl your toes, and stretch out your ankles.
Allow the affirmation “I’m grateful for my fully functional feet” to run through your mind.
Extend and stretch those legs and say “Thank you for my fully functional legs.”
Wiggle your fingers, stretch your hands, and roll your wrists and continue the gratitude by recognizing “I have fully functional hands. Thank you.”
Follow this stretching and gratitude process from your arms through the rest of your body.
Top it off with gratefulness to be alive and set the intention, internally, to have an amazing day.
That this day is going to work for you.
Then sit up, get out of bed, and get the day started.
Round 2: Car Check-In Before Work
When you arrive at work today, before exiting your car (or if you can find a quiet secluded space, that works as well), take 60 seconds for yourself.
Place your hand firmly on your sternum and take a deep breath in for 4 seconds—the kind of inhale where you can feel all the muscles surrounding your ribs start to stretch and separate.
Hold that inhale for 7 seconds.
Slowly exhale for 8 seconds through your mouth.
Hold the exhale for 4 seconds.
Repeat this 3 times.
Each round, check in with yourself.
Ask: “How does this feel? How am I feeling in this exact moment? What does my body need right now from me?”
After your breaths, think of at least one thing you feel grateful for right now.
It could even be something as simply profound as “I am grateful to be alive in this moment” or “I'm grateful to have functional fingers and toes.”
Allow it to flow without judgment—whatever comes to mind first is what you're meant to feel grateful for.
Now, open your eyes and take a look around you.
Recognize where you are. Recognize who you are.
Take one more deep breath and then move forward to conquer the day.
Round 3: Sip & Savor Sensory Mindfulness
This next one can come once—or even multiple times—throughout your day.
It’s called sensory mindfulness.
When you reach for your coffee, tea, or water, don’t gulp it down. Pause.
Hold the cup with both hands.
Feel the temperature.
Notice the size and shape.
Smell the aroma.
Then slowly bring the drink to your lips.
Take one intentional sip.
Feel the liquid move through your body.
Let the thought pass through your mind:
“I am here in this moment. I am safe. This sip is nourishing me.”
Even something this small can increase mindful behavior because it makes something mundane feel intentional.
This simple pause re-engages your parasympathetic nervous system and helps balance dopamine activity—especially helpful in moments where you feel like you’re running on autopilot.
Round 4: Name It to Tame It
This one might be a little unpredictable.
You’re feeling anxious.
Overwhelmed.
Like something heavy just dropped into your chest.
Maybe it’s before a difficult conversation.
Maybe it’s after scrolling on social media.
Maybe it’s just… stress, showing up uninvited.
Here’s what to do:
Close your eyes.
Place one hand on your chest, one on your belly.
Take a deep breath.
Now ask yourself:
- What emotion am I feeling right now?
- Where do I feel it in my body?
You don’t need to fix it.
Just name it.
“I’m feeling anxious. It’s tight in my chest.”
“I feel pressure. It’s sitting in my stomach.”
That’s it.
This practice is called affect labeling. It helps regulate your nervous system by acknowledging your internal experience without judgment.
If you want to add an affirmation, try this:
“This emotion is not permanent. I’m still in control.”
Round 5: The Mirror High-Five
You get home after a long day.
You’re drained.
You head to the bathroom, ready to shower away everything that’s clinging to your body and mind.
But before you step into the water, pause.
Look in the mirror.
Are you really seeing yourself?
Lift your hand.
Give yourself a high five.
Yes, seriously.
You made it through the day.
You showed up.
You tried your best.
Say something kind.
“I’m proud of you.”
“You did more than enough.”
“You’re doing better than you think.”
Repeat it every day.
Even if it feels silly at first.
Especially if it feels silly at first.
You deserve to be seen by yourself.
And nothing builds self-trust faster than showing up for yourself in small, intentional moments.
Final Thoughts
Mindfulness practices serve as powerful tools to enhance your mental health and mood by reducing stress, alleviating anxiety symptoms, improving emotional regulation, and fostering resilience.
Mindfulness involves maintaining awareness of the present moment without judgment.
And the truth is, you can reap all those benefits…
By being present and aware for just 60 seconds, a few times a day.