Sometimes I find it so incredibly difficult to invest time in self-care… Especially when my to-do list seems endless.
It can feel like a waste of time. And that while I know that self-care is quite important for your overall health. Fortunately, I found out that self-care doesn’t have to be a daytime activity. There are enough self-care activities of 30 minutes or less.
So from now on, put your phone away more often and replace the endless useless scrolling time for some self-care activities.
Below you will find lists of activities for a maximum of 30, 20, and 10 minutes. Each list includes activities of the seven types of self-care and can be used in your self-care routine; physical, emotional, mental, social, spiritual, professional, and financial self-care.
Activities of 30 minutes or less
Thirty minutes may seem like a lot, but it’s actually not that bad. Think about it; how much time do you spend endlessly scrolling on social media? Replace that time with self-care activities of 30 minutes or less.
For example, put your phone aside earlier in the evening, and practice self-care half an hour before going to bed. Or, set your alarm half an hour earlier in the morning, so you can start your day right with some dedicated time for yourself.
- Take a walk in nature
- Try a new recipe and prepare a healthy meal or snack.
- Follow a yoga routine
- Go for a bike ride or a 5km run
- Take a warm bath with your favorite bath salt or oil
- Get a massage
- Prepare your meals for the week ahead
- Engage in a creative hobby like painting, drawing, or knitting
- Journal your thoughts, feelings, or gratitude for the day
- Create a vision board to visualize your goals and dreams
- Listen undisturbed to your favorite music
- Create a playlist of songs that uplift you
- Watch a motivational or inspirational TED Talk or video.
- Read a book
- Learn a new skill or language through online tutorials
- Meet with a coach/therapist
- Call a loved one
- Spend your lunch break with a coworker or friend
- Follow a guided meditation
- Connect with nature by gardening
- Review your budget and track your expenses
- Analyze your purchasing habits
Do you want to read it later? Save it on Pinterest!
Activities of 20 minutes or less
If you have a long working day with many meetings or a long time behind a screen, it is good for your focus and well-being to take a break.
For example, these twenty-minute activities are ideal for during your lunch break.
- Lay down and relax without doing anything for 20 minutes
- Watch and follow a yoga exercise on YouTube
- Engage in a high-intensity interval training
- Take a walk in your neighborhood
- Follow a breathing exercise
- Enjoy a mini self-care ritual like applying a face mask or hand cream
- Follow a guided visualization exercise for relaxation
- Positive self-affirmations or self-reflection
- Write a love letter to yourself
- Listen to a motivational podcast episode
- Solve a (crossword) puzzle or Sudoku
- Write down your thoughts and ideas in a personal brainstorming session
- Do a digital declutter by organizing your files or inbox
- Spend time in a park nearby
- Follow a guided meditation
- Set financial goals and create a plan to achieve them
Activities of 10 minutes or less
These activities will be the easiest to squeeze in since each of them takes less than 10 minutes.
You can even combine some of them with something you already do every day. For example right after waking up or before brushing your teeth, or use them as a short break from work.
- Use a foam roller for muscle relaxation
- Stretch your body and release tension with a few yoga poses
- Practice a five-minute mindfulness exercise
- Shortly massage your own hands
- Do a body scan to connect with your body
- Practice a short breathing exercise to calm your mind
- Dance on your favorite song
- Do a short journaling session
- Write down three things you are grateful for
- Write down a positive affirmation for the day
- Write down your top three priorities of the day
- Do a quick cleaning task, such as clearing your desk or cleaning the counter
- Listen to binaural beats
- Enjoy a warm cup of your favorite tea or coffee
- Paint your nails in a cheerful color
- Send a message to a loved one
- Sit outside and enjoy the sun kissing your skin
- Follow a short guided meditation, breathing, or relaxation exercise
As you can see, there are plenty of self-care activities of 30 minutes or less, that take up a minimum of your time. And there is a good chance that you are already doing some of these (unknowingly).
Look at which activities suit your personality, your goals, and available time, and start adding them to your day. You can also use this list when you are creating your personal self-care routine.
Do you have additional ideas for activities? Let us know in the comments, we’re curious!
Leave a Reply