For the Grown-Ups

"I’ve only got a minute to myself!" Ideas to rest and reset no matter how much time you have.

I know how it goes. You desperately need a break but you don’t have but a moment. Overwhelmed and cranky, you resort to scrolling. Or just keeping at whatever work is at hand. You can’t think of a darn thing to do otherwise!

Well, we’ve made you a list. Because there ARE things you can do, even if you just have a minute. Here are some of our favorite rest and reset activities. (We recommend printing this and keeping it handy — because when you’re fried, it’s easy to forget!)

Here's our list of restful rejuvenating things when you’ve only got a few moments!

ONE MINUTE

• Read a poem.
  Have some poetry books handy, or visit websites like Poetry Foundation or Poetry International.

• Take 5-7 slow breaths.
  Try the “straw breath.” Breathe in deeply, and then exhale slowly through pursed lips, as if breathing out through a straw.

• Feel your feet on the floor, or your butt in the seat.
  Draw your awareness to a place where your body is making contact with support — the floor, a chair, the couch. Allow yourself to sink into that support for 30-45 seconds.

• Jump, wiggle, or stomp.
  Jump up and down 30 times and then stand and feel the result of the jumping for a count of 30. Similarly, wiggle or stomp your feet for 30 and feel for 30.

• Do a forward bend.
  Stand with your knees soft (not rigid) and bend at the waist, as if you’re wanting to touch your toes. Bend your knees as much as you need and hang. Nod your head yes 12 times. Shake your head no 12 times. Breathe in and roll up slowly.

• Give yourself a hug.
  Wrap your arms around yourself, take a deep breath in and squeeze. While you’re at it, tell yourself you love yourself!

• Notice nature.
  Nature is wonderfully healing. Studies have shown that even having an image of nature in a hospital room can improve outcomes! Look around you — out the window if you’re inside — and notice something alive or growing. Take it in as fully as you can.

• Hum a tune.
  We can use our own voice to soothe ourselves! The vagus nerve (the one that moderates our fight/flight or rest/digest response) responds to humming and singing. If you can’t think of a song, simply sing “voooooooo” for a minute, on a pitch that feels good to your body.

• Do a grounding visualization.
  Imagine there’s a root going from the base of your spine all the way to the center of the earth. Make it wide and full, and feel how firmly rooted you are into the planet.

• Drink a large glass of water.
  Add lemon or lime juice if you have it, and maybe a pinch of salt. Add ice if you like cold. Take the full minute to drink it.

THREE to FIVE MINUTES

• Dance party!
  *Put on a favorite song, fast or slow, and dance!

• Legs up the wall.
  This is a simple yoga pose that can do wonders! Lie on the floor or a bed with your bum against the wall and your legs resting straight up the wall. See a demonstration here.

• Send a friend a love text.
  Say a quick “hi, I’m thinking about you!” to someone you love.

• Try havening.
  Havening is a touch-based stress relief technique that you can easily do for yourself! This video is a quick explanation, with examples at minute 3:30.

• Ground your body.
  Find a safe spot outside and take off your shoes. Feel the earth under your feet, and enjoy any nature you can see, hear, smell, and feel. Feel free to walk about.

• Do a quick progressive relaxation.
  Sit or lie down. Starting with your feet, intentionally relax sections of your body, working your way up to your ankles, your lower legs, your knees, your upper legs, etc. Imagine your body is becoming like soft butter.

• Lay down.
  Doesn’t matter if it’s on the floor, couch or bed. Set a timer, get prone and stay there. Place your palms over your eyes and cross your ankles. Breathe slowly.

• Sing a song.
  You can sing a capella, or put on a favorite song and belt it out along with the recording!

• Make a gratitude list.
  Even if it makes you roll your eyes, do it. It works. Take a piece of paper, and at the top write: “I’m grateful for...” and keep writing. If you can’t think of anything you ARE grateful for, then write “I’d like to be grateful for...” and let it rip. It works the same.

• Make someone you love a voice note from a mobile phone.
  This is one of my favorite new things to do. I use it to share encouragements, I use it to send love, I use it to process hard feelings, and I use it to keep up with friends far and wide.

• Listen to one of our soothing mediations.

TEN to FIFTEEN MINUTES

• Do a longer version of any of the above!

• Take a walk.
  Even a short walk, with the bilateral stimulation of your arms and legs, will give your brain and body a reset.

• Draw, paint, or color.
  Any kind of artistic activity, with no end goal in mind, can ease your system and open up creativity and positive thinking. Even a moment of flash art!

• Call someone you love.
  Pick a person that shows you love in a way that feels really good to you. Let them know you only have 10 minutes and ask, “Can we chat (connect/process/share)?”

• Take a nap.
  Use the “lie down” instructions above. Set a timer, put devices on “Do Not Disturb,” and let yourself rest. Even if you don’t sleep, you’ve given yourself some rest.

• Eat a nourishing snack.
  This is one we can easily forget in the hustle of the day. You can grab a banana or apple to much on. Better yet, if you’ve got some hummus on hand (like our Middle Eastern Hummus!), you can nourish yourself with this delicious high-protein option (8 grams). It's great with carrot sticks or some pita for a quick energy boost. Eat slowly and enjoy.

THIRTY MINUTES

• Do an extended version of any of the above!

• Take a bath.
  Yes, you can do this in the middle of the day! Add epsom salts. Even a quick dip in water is a great reset.

• Read a chapter in that book that’s on your list.
  Or browse a cookbook — I love daydreaming through my cookbook collection, whether or not I’m actually going to make any of the recipes.

• Work on a creative project.
  Knit a few rows on your knitting project, do a section of sewing, cut flowers or plants and arrange them, pull out the paints and explore color.

• Make a fun stop.
  If you’re between errands or kid stops, pop by a coffee shop, bakery, bookstore, gift shop or other business you’ve wanted to check out. Take a moment to enjoy it!

Now parents and caregivers, above are all of our best ideas for short windows of time, but we couldn't help but collectively daydream about what we would do with longer chunks — even a full day! Here are for those who need ideas for an hour and up.

ONE HOUR

• Do a longer version of any of the above!

• Go to a restaurant or coffee shop and treat yourself.
  Or take your own mug of goodness to a park for some people watching!

• Do an online yoga class.
  We recommend Yoga with Adriene!

• Make yourself a treat that no one else has to enjoy — just you.
  Love mushrooms but never cook with them because the kids hate them? Make yourself some mushroom tacos, or something with goat cheese, or dark chocolate — fix something to please only yourself and enjoy every step of the process.

HALF DAY

• Take yourself to the pool, WITHOUT kids.
  You can actually enjoy floating in that cool water and soaking up the sun all by yourself — without worrying about sunscreen on little faces, or packing snacks and drinks, or if someone is out of their depth.

• Meet up with a friend!
  Walk, hike, have a meal, take a picnic — whatever sounds fun.

• Go for a long, leisurely bike ride.
  Pack a little picnic lunch, load-up, and hit the trails or forest! Don’t forget your helmet!

• Find a state or national park and take a hike.
  Bring friends!

• Take yourself out for a leisurely, nutritious meal — alone!
  Savor every warm bite without interruption. Bring a book or a magazine, order a cappuccino, and maybe even treat yourself to a dessert! You deserve it!

WHOLE DAY!

• Plan a full-day adventure with friends.
  Create your own adventure! Eg: start with coffee and tacos, head for a walk, try out a yoga class, browse the bookstore, buy picnic goodies and head to the park, go to a movie, and end the day at your favorite local dive.

• Book yourself a spa day. We can always use a little pampering. Perhaps you have a spa local to you that also offers some healing waters that you can happily bop around to and just linger in the blissful silence. Or create your own spa day with a pedicure, a swim, and some sunbathing.

• Go on a road trip.
  You know that cute little town you’ve always wanted to visit but can never find the time? Now’s the time! Bring a friend, your partner, or just go by yourself! Make a playlist of all your favorite songs, grab your go-to warm (or cold) drink, and hit the open road!

• Enjoy a day at the beach.
  Go for a swim in the ocean (or a lake). Feel the warm sun and the sand under your feet and soak up the peace.

• Do only things that feel restful and kind.
  Plan nothing. Wake up and ask yourself: what do I feel like doing? Follow your impulses. If it’s to sleep, sleep. If it’s to clean out the junk drawer, follow it. Lie in the grass, take a bath at 9 am, listen to sad music and cry, listen to pop music and dance. Your time is your oyster. If you can’t quite figure out what you feel like doing, ask yourself, what’s the kindest thing I can do for myself right now? Spend the day doing just this.