Do you want to give your overall wellness a boost? Everyone wants to be healthy, but the thought of making massive lifestyle changes can feel like too much. When you think about the time commitment needed for healthy actions, it’s hard to be see where it will even fit in.
As a former perfectionist, I used to think that if you didn’t go all in, it didn’t count. Well, I’m busting the perfectionistic trap and letting you in on ways to gain quick wins for your health that won’t have you overhauling your entire life.
In this article, you'll find easy-to-implement routines daily you can do in five minutes or less that will give you the boost you need to keep your healthy goals in motion.
5 Minute Healthy Actions
You can take bite-size steps towards bettering your health in just minutes!
If your schedule keeps getting in the way of better health, I've got some good news for you. Experts say there are plenty of things you can do to boost your health that take five minutes or less. Studies show that small, regular changes can make a big difference in the long run.
Doing something is always better than doing nothing.
As a recovering all-or-nothing human, keeping in mind that action (doing something) is better than doing nothing had me on board with this theory. Still, when I tried it and had the clients I work with try it, I firmly grasped the impact such a small act could have on your health.
Top 5 Quick Health Wins for Busy People
Here are a few simple ways to improve your overall wellness with simple 5-minute action steps endorsed by health professionals and backed by science.
Stand up and move around
Fill your reusable water bottle
Meditate briefly, focusing on deep breaths
Break for fresh air and sunlight
Improve your balance
Simplicity and Consistency
"Small deeds done are better than great deeds planned." ~Peter Marshall
While some health habits require a significant time commitment, like training for a marathon or cooking every meal from scratch, you can make a real difference in your health in just five minutes.
You can change your day in just five minutes and even start a new, sustainable habit. So forget those unrealistic 'no-chocolate' or 'all-keto' goals—they won't last! But these realistic wellness strategies are doable and can be ones that truly stick for a lifetime.
Here’s how you do it.
- Start with one small step
- Select one healthy habit that you would like to focus on
- Find a way to keep yourself accountable
- Seek guidance and foster ways to stay motivated
- Don't rush the process; give yourself time until the new habit becomes a part of your daily lifestyle before adding something else
Honesty is the Best Policy
The key to success is taking a good look at yourself and being honest with yourself. Don't set a goal that you might not be able to keep. Start super simple. That way, you know you can keep your promise to take action.
Focus on your accomplishment: taking a 5 minute action allows you to follow through easily. (Everyone likes the feeling of progress over feeling like a failure because the task was too big to handle.)
Try it Out
What is ONE small action you can take today to make you feel a little more awesome?
When starting out, you should be 100% confident that you can do this action daily.
Break it down into very, very small pieces. Choose one teeny, tiny, easy part—something you can do in about 5 minutes today.
Embrace the Chaos
Embrace any roadblocks you may encounter as you become accustomed to this new habit, and it works its way into your more healthy lifestyle. Don't be too hard on yourself; use this time as an opportunity to grow and learn. Take moments out of your day to assess what didn't work and how you can adjust, so your new routine will stick!
If you have setbacks, they aren't failures. Instead, pick up where you left off the next day. You will learn little ways to tweak your day to lead a more robust, longer life. Taking care of your health is an ongoing process. Sometimes you only have a few minutes to spare. Fortunately, there are many ways to make even small changes that can provide a significant health boost in under 5 minutes!
BONUS: 24 Unique 5 Minute Healthy Actions to Boost Your Wellness
Good habits to have: 24 more unique ways to focus on your health in little bursts throughout the day:
Take a brisk walk:
Take five minutes for a quick walk on your block or around your work area. This simple activity can help increase your heart rate, improve circulation, and reduce stress.
Write in a gratitude journal:
Take a few minutes daily to jot down something you are thankful for. Practicing gratitude can help improve your mood, reduce stress, and encourage a positive mindset.
Choose a healthy, nutrient-dense snack like nuts, seeds, or fresh fruit to give you a quick energy boost and help keep you full until your next meal.
Stretch it out:
Spend five minutes stretching your muscles, focusing on tense or tight areas. Stretching can help improve flexibility, prevent injuries, and relieve stress.
Take a break to drink a glass of water. Proper hydration is essential for overall health and can help improve digestion, skin health, and cognitive function.
(Did you notice how I suggested filling your water bottle at the top of the article, and here I recommend drinking water? Pretty clever!)
Moisturize your skin:
Spend five minutes applying lotion, focusing on dry or neglected areas. Regular moisturizing can help improve skin health, elasticity, and appearance.
Savor a warm beverage:
Take a five-minute break to enjoy a cup of tea or other soothing, warm drink. This simple act can provide a moment of relaxation and stress relief.
Connect with others:
Call or text a friend or family member for five minutes. These brief interactions can help deepen your relationships and boost your mood.
Strengthen your core:
Spend five minutes doing exercises like planks, bridges, or leg lifts. A strong core can improve posture, reduce back pain, and enhance overall stability.
Share a smile:
Laugh or share a funny story with someone for a few minutes to boost your mood and relieve stress.
Use five minutes to clean a small area of your home or workspace. A clutter-free environment can reduce stress and improve focus.
Take five minutes to plan your next meal. Proper meal planning can help you make healthier choices and avoid impulse eating
Dance it out:
Take a five-minute dance break to your favorite upbeat tune. Dancing can help boost your mood, burn calories, and relieve stress.
Savor a mindful snack:
Take a five-minute break to enjoy a healthy snack while fully engaging your senses. Mindful eating can help prevent overeating and improve digestion.
Perform a random act of kindness:
Take five minutes to perform a small act of kindness for someone, whether holding the door or leaving an encouraging note. Kindness can help improve your mood and strengthen social connections.
Listen to calming music:
Set aside five minutes to listen to soothing music or nature sounds. This can help reduce stress, improve focus, and promote relaxation.
Spend five minutes caring for your plants or gardening, which can offer a calming and grounding experience while improving the air quality in your living space.
Take five minutes to write a thank-you note or express gratitude to someone who has positively impacted your life. This simple gesture can strengthen relationships and improve your well-being.
Engage your brain:
Spend five minutes doing a brain-teasing puzzle, like a crossword or Sudoku, to challenge your cognitive abilities and keep your mind sharp.
Take five minutes to enjoy the calming or invigorating effects of essential oils through a diffuser or a few drops on a tissue. Aromatherapy can help reduce stress, improve sleep, and promote relaxation.
Create a calming atmosphere:
Dedicate five minutes to making your environment more serene by adjusting the lighting, decluttering, or adding comforting elements like soft blankets or pillows.
Give yourself a mini-massage:
Take five minutes to gently massage your neck, shoulders, or any other area with tension. This can help relieve muscle tightness, reduce stress, and promote relaxation.
Schedule a check-up:
Take five minutes to book a medical appointment you've been putting off, so you stay on top of your health and well-being.
Supplement your diet:
Take a moment to take a daily multivitamin, which can help fill in any nutritional gaps in your diet and support overall health.
It's not about completely overhauling your lifestyle; it's about incorporating small, manageable actions into your daily routine. Every small step counts. Pick one (or two if you must) 5-minute actions to start and slowly build on them over time. By focusing on five-minute health habits, you're investing in yourself, and you might just feel more fabulous than ever!
Sharing Your #5MinuteActions
Why wait? Start today with just one simple action. Share your progress and experience with friends and family, or on social media tag us @bhealthstyles using the hashtag #5MinuteActions.
Ready to find out more?
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Start by choosing just one or two good habits to focus on, setting reminders, or using habit-tracking apps to keep yourself accountable. And remember, progress is better than perfection!
While you may notice some immediate benefits (like increased energy), long-lasting changes take time. Be patient and persistent; soon, your efforts will pay off.
Don't sweat it! We all have off days. Just pick up where you left off and keep moving forward.
- Set realistic, achievable goals
- Break them down into small steps
- Celebrate your progress
- Surround yourself with supportive people
- Remind yourself of your reason for wanting this change
- Be consistent
- Make the habit enjoyable
- Identify and address obstacles
- Practice patience and perseverance.
Bite-size habits are small, easy-to-implement actions that can be incorporated into your daily routine to improve your well-being without consuming a lot of time.
Yes, incorporating small, consistent 5-minute healthy actions into your daily routine can make a significant difference in your overall health.
Think of setbacks as opportunities to learn and grow. Adjust your approach as needed, and be patient with yourself throughout the process.
Focus on consistency and gradual progress. Give yourself time to adjust, and make sure the healthy actions you choose are doable and enjoyable to you.
Michelle Johnson Jerome is an expert on busting through perfectionism. She is passionate about helping others live life with purpose and joy. By drawing on her extensive experience as a nutrition coach, personal trainer, and yoga instructor she helps develop a realistic approach to goal setting that allows you to make progress and stop obsessing over mistakes.
Find other articles written by Michelle on her coach profile. Discover your "easy button": learn how to manage life's unpleasant parts so you can move forward, reach your goals, and live your best life.