3 Quick Self-Care Practices You Can Do in Under 3 Minutes
Feb 19, 2025
“You’re telling me self-care only takes three minutes?” a participant asked skeptically during a recent workshop I led for a corporate team. The room was buzzing with curiosity, and I could sense the mix of hope and doubt in their expressions.
“Yes,” I replied smiling, “because self-care doesn’t have to be complicated or time-consuming. In fact, sometimes the simplest practices are the most effective.”
I explained how quick, intentional actions can reduce stress, improve focus, and boost mood—even on the busiest days. As a psychologist and speaker, I’ve seen firsthand how these practices transform the lives of professionals who often feel they have no time for themselves.
If you’re short on time but eager to feel more grounded and energized, let me show you three powerful self-care techniques that take less than three minutes to complete.
Why Quick Self-Care Matters
Research consistently shows that small, intentional actions can significantly impact mental and physical health. For instance, deep breathing exercises can activate the parasympathetic nervous system, reducing stress and promoting relaxation (Jerath et al., 2006). Brief physical activity can increase blood flow and boost energy (Ratey, 2008), while gratitude journaling has been linked to greater psychological well-being (Emmons & McCullough, 2003).
For busy professionals, quick self-care practices offer a manageable way to weave wellness into their day without disrupting their workflow or commitments.
1. Deep Breathing: A Reset in Seconds
The Practice: Close your eyes (if possible) and take a deep breath in through your nose for a count of four. Hold your breath for four counts, then exhale slowly through your mouth for a count of six. Repeat this cycle for three rounds.
Why It Works: This technique, often called the 4-4-6 breathing method, helps regulate the nervous system. It decreases cortisol levels and encourages a sense of calm by stimulating the vagus nerve (Jerath et al., 2006).
How to Use It:
Before a meeting or presentation to calm pre-performance jitters.
Before a meeting or presentation to calm pre-performance jitters.
- During a stressful moment to regain focus and composure.
- At the end of the day to transition into relaxation mode.
Pro Tip: Pair to enhance the calming effect, pair with a grounding exercise, like such as your feet firmly into the floor, to e
2. Stretch It Out: Release Tension and Boost Circulation
The Practice: Stand up and reach both arms above your head as if you’re trying to touch the ceiling. Hold for 10 seconds. Next, roll your shoulders forward in a circular motion for 10 seconds, then backward for another 10 seconds.
Why It Works: Stretching improves blood flow, reduces muscle tension, and can alleviate the physical symptoms of stress, such as tight shoulders and neck pain (Page et al., 2010).
How to Use It:
- After sitting for long periods to counteract stiffness.
- During a work break to energize your body and mind.
- Anytime you feel tension building up in your shoulders or back.
Pro Tip: Combine stretching with deep breathing for a double dose of stress relief.
3. Gratitude in a Flash: Shift Your Mindset
The Practice: Take a moment to think of one thing you’re grateful for. It can be as simple as the sunshine outside, a supportive colleague, or a delicious meal you enjoyed. If you have time, jot it down in a notebook or a gratitude app.
Why It Works: Gratitude journaling fosters a positive mindset and has been shown to reduce symptoms of depression and increase overall well-being (Emmons & McCullough, 2003). Reflecting on what you’re grateful for shifts your focus away from stressors and toward abundance.
How to Use It:
- Start your morning by identifying one thing you’re looking forward to.
- End your day by reflecting on a positive moment.
- Use it as a pick-me-up during a challenging day.
Pro Tip: To amplify the effect, share your gratitude with someone—send a quick thank-you message or compliment a colleague.
A Story of Transformation
One of my workshop participants, a high-powered executive, sent me an email a few weeks after the workshop. She said that she initially dismissed these practices as “too simple to work.” But after giving them a try, she was surprised at how much better she felt. “I used to think I needed an hour at the gym or a weekend getaway to feel recharged,” she wrote. “But now, I realize that even a few minutes can make a huge difference.”
Her favorite practice turned out to be deep breathing. She started using it before stressful meetings and noticed she felt more centered and confident. The experience transformed how she viewed self-care, proving that small changes can yield big results.
Making It Work for You
Here are some tips for integrating these practices into your daily routine:
- Set Reminders: Use your phone or smartwatch to schedule gentle reminders for quick self-care breaks.
- Habit Stacking: Pair these practices with an existing habit, like deep breathing before you leave the bathroom or stretching after a meeting.
- Use Visual Reminders: Place sticky note reminders in visible spots, such as your computer, bathroom mirror, or fridge.
Final Thoughts
Self-care doesn’t have to be elaborate or time-consuming. Sometimes, the most minor actions are the most impactful. By incorporating these quick practices into your daily life, you can create moments of calm, clarity, and connection, no matter how busy you are.
So, the next time you think, “I don’t have time for self-care,” remember this: three minutes or less is all it takes to start feeling better.
Ready to start your 3-minute self-care journey? Try one of these practices today and notice the difference! What’s your favorite quick self-care technique? Let me know in the comments below.
References
References
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.
Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts autonomic nervous system. Medical Hypotheses, 67(3), 566–571.
Page, P., Frank, C. C., & Lardner, R. (2010). Assessment and treatment of muscle imbalance: The Janda approach. Human Kinetics Publishers.
