Self Care in a Hurry: 58 Ideas for When You Don’t Have Time for a Bubble Bath (or to Enact Systemic Change)
Therapy is an awesome venue for processing deeper individual needs and working toward larger, lasting changes… and sometimes we just want a “quick fix.” This blog post is precisely for those moments, when it feels like we quite literally only have a minute or two to spare.
First, some ideas on how to use this list. Fifty-eight ideas may seem overwhelming. You may not like some of these ideas - and that’s okay. The point is, there are many options. You get to decide which ones to try, when, and how much time and intention to put into them. Maybe you want to choose one new one to try each day, set a one-minute timer, and do it. Perhaps an idea may remind you of a past hobby or activity you used to enjoy, and you want to spend more time with it. You may find it helpful to post the list somewhere you’ll notice it such as the fridge or bathroom mirror. Highlight favorite items or new ideas you want to try. You could cut up the list into separate items, put them all in a jar, and pull one out to do on the spot.
For each one you try, check in on your experience. How does the activity impact you? In which situations or for which emotions would the item serve you? Note which ones you’d like to continue, adjust, or leave behind.
58 One-Minute Self Care Ideas
Refresh your body
Wash your face and/or hands
Place a warm or cool washcloth on face or neck
Change your clothes (or just your shirt)
Moisturize your face, hands, feet, limbs
Hydrate! Drink a glass of water.
Breathe intentionally. Use longer exhales to slow your heart rate and calm your body.
Eat a simple snack: cheese & crackers, hummus & carrots, peanut butter & apple, protein shake… or a piece of chocolate.
Refresh your environment
Choose one space to declutter or quickly clean: Make your bed, start a load of laundry, empty the dishwasher, tidy up your desk, or wipe down the bathroom or kitchen counters. It can be surprising to see what we can do in just one minute!
Rearrange a furniture item for new perspective: Turn the chair, push the table a foot to the right, swap pictures on the wall.
Open a window and let the breeze in.
Step outside. Enjoy the weather while you get the mail, take out trash, or just take a minute to yourself.
Play music to match your desired vibe or change your mood.
Move
Stretch a body part
Notice & readjust your posture
Dance! Choose your favorite song for a solo dance party
Walk the stairs - in or around your house, at work.
One Minute Exercises: Set a timer for push ups, sit ups, squats, planking, jumping jacks or a combination for some quick physical activity
Jog up the block and back, or in place
Connect
Text, email, phone or video message a friend or family member
Look at pics of good times or loved ones.
Reach out or offer support to someone on social media
Send a card to someone you miss
Plan a special gift for someone you care about
Play with a pet
Touch
Give yourself a hand, foot or head massage. Use a head or back scratcher.
Hug - another person, a pillow, or the closest friendly dog or cat.
Pet or cuddle the fur kids
Feel different fabrics and textures. Notice how they feel on your skin.
Wrap yourself in a blanket, robe, or favorite sweatshirt
Use Your Other Senses
Make and drink tea! Do you like fruity, a little spicy, or mild flavors? Hot or iced?
Smell unlit candles, flowers, or other pleasant smells. Turn on an aroma diffuser.
Notice your environment: What colors and patterns do you see? What do you hear? How does the chair feel on your body, the ground on your feet?
Notice what you’re feeling and where it is in your body.
Let it out
Cry, weep, bawl, tear… release.
Laugh. 🤣🤣🤣 Save your favorite memes or jokes for just this occasion. Think about a funny memory, or stop by a humor facebook group.
Punch a pillow or kick into the air
Rip paper or tear up old t-shirts into rags
Color, doodle, or sketch
Free associate journal, writing whatever is on your mind without filter
Talk to yourself: Worry or vent out loud
Organize
Plan out your day including meals and physical activity
Create today’s (or tomorrow’s, or this week’s) realistic to do list
Set alarms or reminders so you can stop worrying about that thing you think you’ll forget
Make a grocery shopping or errands list
Help someone else
Check in on a grieving, sick, struggling, or caregiving friend
Donate to a worthy cause (e.g. money, furniture, time, advocacy)
Sign up for that volunteer opportunity (or schedule a time to research volunteer events)
Reflect & Take Note
What are three things you’re grateful for today?
What was the best part of your day?
What are you looking forward to?
What did you accomplish today? Some days, accomplishments may be completing work projects. Other days, your list may be shower, took dog for walk, loaded dishwasher, texted a friend...
Make notes for your next therapy session. What has been causing stress? What do you keep thinking about? What progress have you noticed?
Take a quick action for your future self
Fill a pitcher with water or tea and put in the fridge to cool
Start dinner to make it easier later- e.g. move the freezer item to the fridge to thaw, throw stuff in the crockpot, soak the beans, wash the veg to chop later.
Make that appointment you’ve been putting off: Schedule the dental exam, medication consultation, or overdue car service so you can stop thinking about it.
Schedule your next therapy session
As mentioned earlier, therapy can be helpful in exploring your deeper needs related to self-care and to work toward larger, lasting changes and balance. Self-care plans are important elements in mental health and connecting with a therapist may give yourself some accountability with self-care goals. Counseling gives the space to explore related values and unique needs, address individual and systemic barriers, and note progress toward balance, greater calm, and overall wellness.
Ready to start counseling? Colorado-located adults are welcome to schedule a free consultation to discuss how my services can be part of your own self-care plan.
*This blog post and website does not constitute medical or therapeutic advice. Each person has unique needs and some activities may not be appropriate for everyone. It’s recommended you consult directly with your therapist and/or medical doctor.