9 Self-Care Ideas for Busy Adults

The end of the school year is often a stressful time for busy adults. Field trips, graduation ceremonies, teacher appreciation days, and other celebrations fill what little free time is left by spring sports and work obligations. Who has the time (or energy) for self-care when there are so many other activities vying for your time and attention? 

Although it may be tempting to defer self-care to later in the summer, this “all-or-nothing” mentality has disadvantages. Self-care works best when it is practiced consistently. Even small doses of self-care can help reduce stress, maintain physical and mental health, and avoid burnout. The following self-care activities can be completed in 5 minutes or less, providing a viable alternative to burning the candle at both ends.

1. Turn routine activities into self-care microdoses 

Self-care doesn’t have to be an hour-long massage or meditation session. Everyday activities like housework, errands, and commuting can multitask as self-care. Listen to an audiobook or upbeat playlist while folding laundry. Hit the drive-through for a favorite coffee or iced tea while out doing errands. And remember the games you used to play on long car trips as a kid? You don’t have to forgo fun just because you are a grownup.

2. Take in the good

Humans have a built-in negativity bias. We are far more likely to notice the bad things and overlook the good. You can help counteract this by doing what psychologist Rick Hanson calls “taking in the good.” Instead of immediately moving on to the next thing on your to-do list, take a few moments to relish the feeling of accomplishment you get after crossing something off your list. Actively seeking out and embracing the positive releases “feel-good” chemicals in your brain, helping to counteract stress and giving you a potent dose of self-care. 

3. Make a connection with other busy adults

Modern conveniences like order-ahead and self-check-out save time, but they also limit opportunities for human connection. Likewise, when you are running from activity to activity, it may feel like you don’t have time to chat with your neighbor or the store clerk. However, connecting with others boosts your mood, relieves stress, and provides a sense of community, all of which are important for self-care. Look for naturally occurring opportunities in your day to make a connection.

4. Try a simple gratitude exercise

This is an easy practice for busy adults to add in. The self-care benefits of gratitude are well-documented. Research shows that the simple act of identifying the things we are thankful for can improve physical and psychological health, increase life satisfaction, and promote altruism. Take a few minutes to write down 3 things that you are grateful for today. Remember, they don’t have to be monumental. Sunshine, a hug from a friend, or a smile from a stranger can spark gratitude!

5. Take a movement break

Movement is important for physical and mental health, but it’s hard to find the time for regular exercise in a packed schedule. Fortunately, microdoses of movement also qualify as self-care. Take a minute to stretch or take a quick walk around your office. If yoga is your thing, The Down Dog app allows you to customize sessions for time and intensity, and Yoga by Adriene offers free yoga videos starting at 5 minutes.

6. Do nothing

In a culture that prizes productivity, it’s easy to dismiss the value of simply being still. However, doing nothing provides busy adults with an array of benefits, including increased creativity and renewed physical and mental energy. Find a quiet and comfortable space where you can let your mind wander without any specific purpose or goal. If this is too difficult, choose an “anchor” to focus on, such as your breath or an object in the room. If you find yourself getting sleepy, use the opportunity for a quick power nap!

7. Use your 5 senses to self-soothe

If you are like most people, you spend the majority of your day caught up in your thoughts. Get out of your head and engage your body’s relaxation response by tuning into your 5 senses. Known as the “5-4-3-2-1 technique,” this self-care activity involves identifying 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. You can also create a portable sensory toolkit filled with items you find relaxing and uplifting such as a favorite photo to look at, a worry stone to touch, chocolate to taste, and essential oils to smell.

8. Harness the healing power of nature

Busy adults need a quick fix of self-care. Look no further than your nearest park, garden, or conservation land. Spending time in nature can decrease stress, improve cognitive function, and elevate your mood. If you live and work in a city where natural spaces are hard to access, you can approximate the healing power of nature by surrounding yourself with house plants or taking a few minutes to stare at a photo of a natural landscape. Even listening to nature sounds can help you to feel less stressed.

9. Create and use affirmations

We could all use encouragement from time to time. Affirmations are encouraging statements you repeat to yourself during times of stress. The most effective affirmations are specific, positive, and in the present tense. First, identify an area of your life that you find especially challenging right now. For example, maybe you are finding it hard to connect with your teenager and doubting your skills as a caregiver. Your affirmation could be, “I am doing my best. My love and support are making a positive impact, even if this impact is not always obvious.” 

Self-care doesn’t have to be complicated or time-consuming for busy adults. Even in a jam-packed schedule, there are opportunities to take care of yourself. Work, financial responsibilities, social obligations, and caregiving are demanding. By taking just a few minutes each day to do any of the above activities, you can help to counteract the stress of everyday life.

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