Self-Care Practices
Micro Self-Care Practices
Small acts of self-care that take under 5 minutes
Self-care doesn't have to mean bubble baths and spa days. Sometimes the most powerful acts of care are tiny moments woven into your regular day—things that take less than 5 minutes but help you reset, reconnect, or just breathe.
Why Small Acts Matter
When you're overwhelmed, exhausted, or barely keeping up, the idea of "self-care" can feel like another impossible task. That's where micro practices come in. They're:
- Actually doable when you have no time or energy
- Accessible without special equipment or planning
- Cumulative - small moments add up to real relief
You don't need to do all of these. Pick one or two that feel manageable and build from there.
Physical Reset (Under 2 Minutes)
Stretch where you are - Stand up, reach your arms overhead, roll your shoulders back, gently tilt your head side to side. Feel your body.
Splash cold water on your face - This activates your parasympathetic nervous system and can interrupt a stress spiral.
Step outside - Even 60 seconds of fresh air, feeling sun or wind on your skin, can shift your state.
Drink a glass of water - Dehydration affects mood and energy. This is care.
Mental Reset (2-5 Minutes)
Name what you're feeling - Out loud or in your head: "I'm feeling overwhelmed." "I'm anxious about this meeting." Just naming it can reduce intensity.
Write three things down - Worries cluttering your mind, things you're grateful for, or simply what you need to remember. Getting it out of your head creates space.
Look at something beautiful - A photo that makes you happy, a plant, the sky. Let yourself actually look, not just glance.
Listen to one favorite song - Music you love, that makes you feel something good. Really listen.
Connection Reset (Under 5 Minutes)
Send a simple text - "Thinking of you." "Hope you're doing okay." "That thing you said helped." Connection doesn't require hours.
Pet an animal - If you have a pet, spend 2 minutes just petting them, feeling their warmth, being present with another living being.
Call someone for 3 minutes - Not to solve anything or have a deep talk. Just to hear a voice you love.
Permission to Start Small
Self-care isn't about doing it perfectly or doing it all. It's about finding small ways to meet yourself with kindness in the middle of hard days. Some days, drinking water is enough. Some days, stepping outside for one breath is enough.
These practices work because they're actually possible. Start with what feels manageable today.
This resource is educational and not a substitute for professional medical advice. If you're struggling, please reach out to a healthcare provider.
Related tools
These resources might help too. Pick what feels right for where you are.
Signs You're Carrying Too Much
Recognizing when overwhelm has become your baseline and what to do about it
Your Nervous System, Explained
Understanding fight, flight, freeze, and fawn responses and why they happen
4-7-8 Breathing Technique
A simple breathing pattern that helps calm anxiety and prepare for sleep
This is one piece of the puzzle.
At some point, you can swap this box for a real illustration or photo that matches this resource. For now, it's a quiet reminder that you don't have to figure everything out from one page or one night.
Where to go from here
You don't have to turn this into a big project. Pick one small next step that feels doable, and let that be enough for today.