When life gets busy—and it always does—it’s easy to let our wellness routines become anything but routine.
And while taking some time for ourselves can be a challenge, it doesn’t have to become an afterthought. Activities like exercise, meditation and personal reflection may very well be the missing ingredient to jump-starting productivity and regaining a positive outlook on our day-to-day lives.
The next time your schedule has you feeling out-of-sorts or maybe just a little overwhelmed, remember to carve out some time for you. Try challenging yourself to one of the activities below – they’re only 20-minutes and the benefits will truly start to add up. These quick breaks are perfect for weaving into a busy schedule and will leave you feeling refreshed and ready to tackle whatever life has in store. Give it a try. Whether you make time for one or time for four, the important thing is you’re taking control by making time for what’s important. You.
Here are a few ideas to start with, but remember to choose what makes you feel the best.
20-Minute Spa Session
Give your body the renewal it craves.
- Release muscle tension and relieve joint pain
- Improve circulation by 102%
- Flush toxins out of the body
https://www.calderaspas.com/health-wellness/power-warm-water
20-Minute Walk, Hike or Run
Get out there and soak in the sun.
- Burn 75 calories by walking just 2 mph
- Reduce stress and improve your mood with the release of endorphins
- Improve bone health with Vitamin D from the sun
https://www.webmd.com/depression/guide/exercise-depression
https://www.medicalnewstoday.com/articles/161618.php
20-Minute Meditation
Find a little inner peace.
- Manage stress and reduce blood pressure
- Improve focus throughout the day
- Sleep deeper and go to sleep faster
https://www.calderaspas.com/health-wellness/20-minute-renewal/need-relax-take-deep-breath-or-several
https://www.healthandyoga.com/html/meditation/objectives.aspx
https://www.project-meditation.org/a_wim1/statistics_on_people_who_meditate.html
https://blog.bufferapp.com/how-meditation-affects-your-brain
20-Minute Yoga Session
Get in shape and loosen up those muscles.
- Release muscle tension.
- Build strength and gain flexibility
- Reduce cytokine by 41% to energize and boost mood
https://blogs.yogajournal.com/goodlife/archives/2011/07/5-surprising-benefits-of-yoga.html
https://www.self.com/body/fitness/2012/03/benefits-of-yoga-slideshow/7
20-Minute Mind Challenge
Sharpen your mind with brain-teasers and logic puzzles.
- Improve your memory.
- Develop your logic and reasoning skills
- Increase focus and strengthen concentration
https://www.huffingtonpost.com/2013/09/16/improve-memory-tricks_n_3922173.html
https://www.savingadvice.com/articles/2012/05/02/1010311_11-reasons-to-do-jigsaw-puzzle.html
20-Minute Reflection
Write a story, poem, or journal entry about your day.
- Enhance your memory with expressive writing
- Get a handle on stress by venting your emotions
- Enjoy the benefits of having a record of your life
https://lifehacker.com/why-you-should-keep-a-journal-and-how-to-start-yours-1547057185
https://www.rd.com/health/wellness/reduce-stress-through-journaling/
https://apt.rcpsych.org/content/11/5/338.full
Share these wellness challenges with your friends and family – just use the sharing icons below. What challenges will you take on? Tell us in the comments below.
