Making Time for Self-Care—Even When You Have None

I once worked with a client, whom I’ll call Renee (name changed for privacy), who was a high-achieving corporate executive. Every day, she ran from meeting to meeting, barely stopping to eat. She knew she needed self-care but kept telling herself, I just don’t have the time.

One day, I asked her: What if self-care didn’t require an hour at the gym or a weekend retreat? What if it could fit into the tiny pockets of your day? That simple mindset shift changed everything. Within weeks, Renee had built a sustainable self-care routine—one that took just minutes but made a major impact.

If you’re busy, self-care doesn’t have to be another overwhelming task on your to-do list. Here are three science-backed strategies that take 10 minutes or less but can dramatically boost your well-being.

1) The 5-Minute Reset: A Science-Backed Stress Release

When stress builds up, we often push through, thinking we’ll unwind later. But research shows that taking short breaks throughout the day helps prevent burnout and improves focus (Trougakos et al., 2014).

Why It Works:

• Microbreaks reduce stress and improve emotional resilience (Zacher et al., 2014).

• Just five minutes of mindfulness or deep breathing can lower cortisol levels (Creswell et al., 2007).

How to Use It:

• Step away from your screen and breathe deeply for one minute.

• Close your eyes and focus on your breath, or try a guided meditation app.

• Stretch your arms, roll your shoulders, or take a quick walk to reset your mind.

Try This: Set a reminder every two hours to take a 5-minute reset. It may seem small, but the cumulative effect is powerful.

2) Micro-Boundaries: Protect Your Energy in Real Time

Renee’s biggest issue wasn’t just time—it was energy drain from endless emails, back-to-back meetings, and after-hours work messages. That’s when she learned about micro-boundaries—small, immediate actions that protect your mental space.

Why It Works:

• Constant digital connection leads to decision fatigue and emotional exhaustion (Baumeister et al., 2007).

• Even brief moments of “off” time help the brain recover from stress (Sonnentag & Fritz, 2015).

How to Use It:

• Mute non-urgent notifications for an hour while working on important tasks.

• Use an auto-response after hours to let colleagues know you’ll reply the next day.

• Set a 5-minute buffer between meetings to breathe and reset.

Try This: The next time you feel overwhelmed, pause before responding to a request. Ask yourself: Does this need my immediate attention? If not, set a micro-boundary.

3) Mindful Transitions: Shift Gears with Intention

One of the simplest self-care strategies? How you transition between tasks. Renee used to rush from meeting to meeting without pause. But when she added a one-minute transition ritual, she felt more present and less drained.

Why It Works:

• Studies show that intentional pauses between activities improve focus and prevent burnout (Dai et al., 2018).

• Small rituals help signal to the brain that one task is complete, reducing stress carryover (Gollwitzer, 1999).

How to Use It:

• Before a meeting: Take a deep breath and set an intention.

• After work: Change clothes, stretch, or listen to music to mentally “clock out.”

• Before bed: Put your phone down for 10 minutes and practice deep breathing.

Try This: Add a 5-second pause before switching tasks. Take a deep breath, relax your shoulders, and mentally “reset” before jumping into the next thing.

Small Shifts, Big Impact

Renee didn’t need more time for self-care—she needed smarter strategies. By taking microbreaks, setting boundaries, and being intentional with transitions, she finally felt in control of her energy. And the best part? It only took a few minutes a day.

You don’t have to wait for a vacation, a free hour, or the “perfect” moment to practice self-care. Start small. Even 5-minute resets can change how you feel. What will you try today?

References

Baumeister, R. F., Vohs, K. D., & Tice, D. M. (2007). The strength model of self-control. Current Directions in Psychological Science, 16(6), 351-355.

Creswell, J. D., Way, B. M., Eisenberger, N. I., & Lieberman, M. D. (2007). Neural correlates of dispositional mindfulness during affect labeling. Psychosomatic Medicine, 69(6), 560-565.

Dai, H., Milkman, K. L., & Riis, J. (2018). The fresh start effect: Temporal landmarks motivate aspirational behavior. Management Science, 60(10), 2563-2582.

Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493-503.

Sonnentag, S., & Fritz, C. (2015). Recovery from job stress: The stressor-detachment model as an integrative framework. Journal of Organizational Behavior, 36(S1), S72-S103.

Trougakos, J. P., Hideg, I., Cheng, B., & Beal, D. J. (2014). Lunch breaks unpacked: The role of autonomy as a moderator of recovery during lunch. Academy of Management Journal, 57(2), 405-421.

Zacher, H., Brailsford, H. A., & Parker, S. L. (2014). Micro-breaks matter: A diary study on the effects of energy management strategies on occupational well-being. Journal of Vocational Behavior, 85(3), 287-297.