Though it makes me cringe to say it, one among my greatest private weaknesses is my tendency to overcommit. As a lot as I imagine within the freedom that comes with saying no extra usually, it’s exhausting not to tackle an excessive amount of. If you’re a recovering people-pleaser like me, then you recognize the wrestle. When an fascinating or enjoyable alternative comes alongside, the temptation is usually too nice. But in an effort to seek out extra happiness in simplicity, I brainstormed a listing of five-minute duties that may make you’re feeling higher immediately—with none of the post-commitment guilt.
Because for “yes” ladies like myself, January will be an particularly powerful time. The clean slate of a brand new yr gives limitless alternatives for private initiatives (of course we are able to get match, throw extra dinner events, volunteer each week, be extra current with our youngsters, and take a pictures class all this month!).
Featured picture by Michelle Nash.
15 Five-Minute Tasks That Will Make You Happier and Healthier—Instantly!
If like me, you’ve made comparable errors on previous New Year’s resolutions and are in search of smaller methods to make constructive life adjustments, this publish is for you.
Keep scrolling for the simple duties that’ll make you more healthy–and happier—in the present day. (All in 5 minutes or much less! Because in 2023, I’m in search of fast methods so as to add a dose of well being into my day-to-day.
Embrace a Healthier No-Cook Breakfast
We all know {that a} wholesome breakfast is tremendous necessary, however, let’s face it, mornings are normally after we’re most time-starved. Instead of grabbing a packaged granola bar, add a few no-cook “assembled” breakfasts to your repertoire, like these delicious overnight oats, an upgraded avocado toast, and your new go-to smoothies.
Work Out at Your Desk
Especially for those of us who sit for long periods at work, squeezing in a few stretches throughout the day is key to feeling energized. Pick up one of the trendy under-desk treadmills you’ve seen throughout social media. Or, double up your train with some high quality time outside. Hot woman walks are nonetheless holding sturdy for a cause!
Take Your Vitamins
Of course, consuming entire, nutritionally-packed meals is precedence primary, however even the healthiest eaters amongst us may use a lift on occasion. I’m a believer in popping a whole-food multivitamin, a high-quality probiotic, and a magnesium complement each day. They assist me cowl all of the bases and are an ideal complement to a well-rounded food plan.
Get Rolling
I’ve began utilizing a foam curler for 5 minutes each evening earlier than mattress to alleviate rigidity that’s constructed up in my physique all through the day. I’ve already observed an enormous distinction in how way more relaxed I really feel after I crawl underneath the covers. Here are six ways to get started with one now.
Add a Handful of Spinach to Your Smoothie
Y’all know we’re big fans of a breakfast smoothie around here. There’s no quicker way to get your greens on than by throwing a handful of raw or frozen spinach into the blender along with the other ingredients. And if you’re not a huge spinach fan, you’ll be pleasantly surprised by how the green taste just kind of disappears behind the sweeter fruit.
Spice Things Up
Many delicious spices have surprising health benefits. Adding a sprinkle to your dishes is a quick way to infuse them with flavor and nutrition. I add half a teaspoon of cinnamon to my oatmeal and coffee, which has been shown to reduce blood sugar levels, and adding turmeric to a stir-fry or chili packs it with additional antioxidants.
Take a Five-Minute Breath Break
Only in the last couple of months since I started meditating have I fully appreciated the benefits of breathing. It may sound simple, but taking a five-minute break in the middle of the day to close your eyes and focus on your breath is a total game changer. It’s a quick practice that will improve your mood, reduce stress, and focus your energy where you need it to be.
Sip Herbal Tea
Savoring a cup of herbal tea at the end of the day is an instant de-stressor, and can even help quell those sugar cravings that tend to strike an hour after dinner. I always sip a cup of Yogi Bedtime tea while I read in bed which usually helps me drift off faster. If you want to learn more about the amazing world of herbs, read this.
Keep a Water Bottle Within Arm’s Reach
For me, water falls into the “out of sight, out of mind category,” so I do my best to keep a bottle filled with filtered water on my desk or in my car at all times. On days when I stay hydrated throughout the day, I feel more focused and awake. This is my current fave.
Set Your Phone to Night Shift Mode
You’ve most likely heard that the blue mild of our electronics is basically disruptive to sleep, because it disrupts melatonin manufacturing and methods your mind into pondering that it’s daytime. Enter: Night Shift mode. If you’re not already acquainted with this nifty little iPhone and iPad setting, get able to have your thoughts blown. If it’s activated, each evening when Night Shift mode kicks on, your cellphone mechanically adjusts its show to provide off a hotter mild that isn’t as disruptive to sleep as the standard blue mild. Here’s how to enable it. (I have mine set to the From Sunset to Sunrise schedule.)
Get more game-changing tips to help you get a good night’s sleep!
Wash Veggies Right When You Get Home From the Grocery Store
It only takes a few minutes to rinse and dry veggies right when you get home from the store, but it can be transformative during the week when you need produce in a hurry. I wrap lettuce in paper towels so it’s ready for salads, and store sturdy veggies like carrots and celery in glass containers with lids in the fridge where I can see them. When I’m craving a snack, I’m way more likely to reach for the veggies and hummus. Here are other time-saving grocery store habits I try to adopt.
Pack Your Lunch
Yes, you CAN pack a healthy and delicious lunch in less time than you can pick up something from the fast-food window. My go-to weekday salad is usually veggies that I prepped when I got home from the store, leftover cooked chicken or boiled egg or avocado, something crunchy like nuts or seeds, and a homemade dressing that I made for dinner over the weekend. If you’re looking for more salad inspo, try my take on this viral recipe.
Stretch While You Watch TV
Stretching is one of those things that often gets pushed to the bottom of our priority lists, but it makes a huge difference in how your body feels. If you have time to Netflix, you have time to stretch. I make it a habit to dedicate the first five minutes while I’m watching any show to getting down on the floor and running through a few stretches. Bonus: They help me sleep better, too.
Keep a Gratitude Journal
Taking a few minutes to write down what you’re thankful for has been shown to lower stress levels, encourage better sleep, and boost happiness. In other words, major bang for the five minutes it takes. The key is to just start doing it regularly so that it becomes a habit. I keep a notebook and pen in my nightstand, and every evening I jot down a few things that I’m grateful for that day. Don’t worry about good handwriting or complete sentences; the simple act of writing will naturally encourage reflection.
Not sure where to start? These are our favorite guided journals. You can also try these journal prompts to inspire even more reflection.
Make Your Bed in the Morning
I love learning what keeps successful women energized and inspired throughout the day. So naturally, I asked my favorite ladies to share their secrets (read ’em here!). My top takeaway? Make your bed every single morning as most of them do. The simple task gives you an instant sense of accomplishment and helps you feel like you can take on whatever the day throws at you. Plus, starting with that one good habit creates a domino effect. The feel-good vibes from tackling it will motivate you not to skip out on other positive tasks.
This post was originally published on January 21, 2020, and has since been updated.
