“I don’t have time.” 

How often have you said those words when it came to self-care? Oh, you know it’s good for you. But really, who has hours to spare just to take care of themselves?

Quite simply, you do. In fact, you have more time than you think. These 7 self-care tips will each take you less than a minute to perform.

Take a Deep Breath

Anytime you’re feeling tense, stressed out, or even just a little ‘off’ taking several deep breaths will change the situation for the better. The key? Don’t just breathe. Hold your breath in between steps for maximum impact. Start with inhaling to the count of four, then hold it for the count of four, and exhale to the count of four. 

Slow Down Your Lunch

When is the last time you truly enjoyed your food? The next time you eat anything at all, pause in your chewing to savor the textures and flavors. By doing this you aid in digestion and rediscover the joy of eating all at the same time!

Stop Everything 

There is a lot to be said for a moment of silence. Calm racing thoughts, lower your heart rate, and relax fully into the moment by turning off your electronics and just sitting with your eyes closed. Even doing this for just 30 seconds does wonders for your state of mind. 

Look Around

Another great technique for calming yourself but still engaging the mind actively is to take notice of an object near you. Spend a full minute in exploring this object, taking note of everything about it. What does it feel like? What colors is it? How does the light strike the surface? Close your eyes and see if you can recall this object in minute detail. This will actually help in cognition and focus.

Daydream 

Having a rough day? Taking a one-minute vacation in your head can help perk things up. Use this as a visualization exercise for an added benefit by picturing someplace you’d like to visit or something you want to experience in person someday.

Show Gratitude

A thankful heart helps to shift how you see the world and is really good for your mood and self-talk. Think of something you’re grateful for. Or better yet, take a minute to jot off a quick email thanking someone in your life for something you appreciate about them.

By taking a minute to yourself, you’ll be surprised at the impact this has upon your mental and physical self. Being more relaxed and less stressed will help you to feel healthier and happier as you go about your day.