When I Only Have 5 Minutes for Wellness
Let’s face it, despite the best laid plans and excellent time management tools, sometimes things just go sideways. Many of us, especially those who are the default parent or caregiver, or business owner or boss, have crises arise to which we have to attend. Our schedules change in an instant with wellness supporting activities often being squeezed out. This is what the wellness influencer “if-you-want-it-bad-enough” nonsense completely misses. Of course we want to make time for good nutrition and movement, but when a kiddo is sick or your business website crashes mid-holiday sale time, things change.
If this is familiar to you, I want to encourage you to consider something that I have found so effective for myself and my clients, which is releasing the all-or-nothing mindset. You have heard me talk about this before. This ‘either-or’ thinking might work for some folks, namely those who aren’t the default parent or caregiver, but when you are the go-to person in work and life, it simply isn’t flexible enough.
A small, but very important pause here. One of the things that irked me when I first heard the term “default parent” was that it sounds very burdensome, as though it is an awful role to play. Not so, AND it is heavy all at once. I invite you to see the duality of this phrase, that is, seeing both sides of a situation occurring at once. Being THE one your kids turn to is a blessing AND it is heavy. Both things are true at the same time. Carrying the weight of opposites is hard. But most importantly, caring for others should NOT come at the expense of caring for yourself.
How? I want you to consider a 5 minute mindset. If you only have 5 minutes, how can you prioritize your wellness?
I’ve used this idea here and there over the years, but really formalized this over this last year for myself when it became apparent how significantly stress was impacting my body.
I’ve never written these down, but when I was speaking to a client about this idea, I started gathering a mental checklist and thought it may be useful to share. These are very individual and I encourage you to reflect on when and how you feel overwhelm in your situation and in your body, and start to customize your own 5 minute list.
For me, I feel overwhelm in my mind when things are unorganized and messy and in my body, it manifests in neck, jaw, face pain and headaches. So my 5-min list addresses those and I pick the one which fits best in the situation and will be most effective in the moment (and note, I work from home, so I know these aren’t possible for everyone).
1) Lay down flat out, eyes closed and no phone. Neck and jaw pain can get overwhelming and incapacitating. I have learned that if I intervene early for a few minutes, there is a great improvement and less severe outcomes.
2) Tidy up a space. It is usually either a reset of the gym/office space or the kitchen. I feel much more peaceful when those are organized.
3) Grab a drink and a snack. I do well with breakfast and dinner, but the work day can get away from me. Keeping easy snacks on hand and my water glass on the counter are helpful. My favourite quick snacks? A banana and one of the protein bites I make, or an apple or pear with some cheese.
4) MOVE! I consider the position I have been sitting in and what joints have been flexed (that is, shortened or more closed) and get up and move opposite to the shortened positions. A reverse stepping lunge with a reach up or small torso rotation, some leg lifts to the back with a glute squeeze and a chest opener are favourites.
5) Go outside. Stand in the sunshine for sure if it’s sunny and take a few deep breaths (and leave the phone inside!).
6) Snuggle a dog….enough said :)
So, what about you? Where do you feel physical and mental stress in your body? What are your favourite ways to take 5 mins to prioritize your wellness when you are feeling those? Please feel free to share! deanna@deannalangfordcoaching.com
Cheering you on,
Deanna