Table of Contents
Introduction
A lot of mental health advice takes a long time, requires a commitment, or is expensive, which makes it very hard to turn them into habits and fit them into a busy schedule.
Especially for mothers or women taking care of others, it is too easy to neglect our mental wellness in favor of tending to work, family, and other obligations.
Inevitably, if our mental health is neglected for a long period of time, we will experience burnout and depression, making self-care even harder. Therefore, allocating small 5-minute practices in our busy lives can help us handle stress and conquer whatever life throws at us.
In this guide, we share easy, practical, and affordable self-care tips tailored toward busy women who want the energy to continue showing up for themselves and others.
These are not just fleeting ideas you'll only use for a week – these are strategies you can realistically integrate into your daily routine and actually stick to.
Mindfulness Techniques
"The opposite of anxiety is not calming down, it is being present"
Mindfulness does not require hours of meditation or special equipment. In fact, you can practice while waiting in line, driving to work, and falling asleep.
Spending only 5 minutes at a time throughout the day will help you feel present with yourself and your surroundings, keeping anxiety and stress at bay.
Here are some of my favorite and most popular mindfulness practices that are super easy to incorporate into a busy lifestyle and don't take a long time.
Breathing Awareness
If you feel overwhelmed or stuck in your head, this is a good technique as it slows your heart rate and grounds you in your body.
During breathing awareness, pay attention to your breath as you inhale and exhale, focusing on breathing in your stomach. This exercise can last as long as you want, making it a great technique to use on the go whenever you need it.
Headspace has a free 1-minute guided breathing video here so you can follow along and practice techniques in real-time. If you want to learn more meditation techniques, check out their free and paid services here. They also have a great discount for college students!
Body Scan
Many people, like myself, hold stress as tension in the body – I mostly hold it in my jaw and shoulders.
The problem with holding unwanted tension in the body is it can lead to physical issues like back pain or teeth grinding, so mental exercises are also important for physical well-being.
To perform the body scan, close your eyes and starting from the toes, slowly work up to the top of your head, focusing on identifying and releasing any tension in the body.
This can be done standing, sitting, or laying down, making it a great exercise to take a moment to yourself wherever you are.
Headspace has another 1-minute guided video for the body scan technique here. Although the video is meant to be performed before going to sleep, it can be applied anywhere, especially at a desk.
Mindful Eating
This is a must-have for stress eaters looking to overcome eating disorders but is also great for people wanting to enjoy their meal. Mindful eating prevents overeating and encourages a healthy relationship with food.
Mindful eating is obviously performed while eating a meal or snack. For the exercise, you must slow down and focus on the sensations of the food in your mouth and stomach. Pay attention to colors, textures, flavors, and satiety (satisfaction).
Livongo has a longer 10-minute mindful eating video you can follow here while you eat, or listen to it beforehand to get an idea of the practice and go at your own pace.
For easy healthy eating tips, check out the healthy eating section.
Hygiene Routine
Having a hygiene routine is important for saving time because having a predefined order limits pauses to think about what to do next. Additionally, a consistent routine makes it easier to stick to because you won't forget anything.
However, whenever I am feeling depressed or burned out, hygiene is very difficult for me because I have to spend extra energy that I don't have to take care of myself. Although it can be difficult, I found that prioritizing hygiene is a great first step for self-care.
I have found that having a situational morning and night routine has worked for me. Now how can a routine be situational?
Well, for both my morning and night routines, I made 3 options I can choose from:
I have extra motivation and energy
I have average motivation and energy
I am barely hanging on today
For example, a nighttime routine with these 3 options can look like this:
I have extra motivation and energy:
Face mask
Teeth whitening strips
Bath with candles
Brush/floss my teeth
2. I have average motivation and energy:
Shower
Brush/floss my teeth
3. I am barely hanging on today
Brush/floss my teeth
The reason why having the three options is life-changing is because if I have no motivation, I have an achievable bare minimum that I know I can do. Meanwhile, if it is a Sunday night with extra time on my hands, I can completely pamper myself.
By setting myself up for success, no matter how I am feeling that day, I can keep a consistent routine and take care of myself.
Fitness
Physical well-being is closely linked to mental health because exercise releases chemicals that make your brain happy and help you sleep better. But, when people think of exercise, they think of intense HIIT workouts or hot yoga that isn't sustainable.
Instead, recent studies have found that you only need about 7,500 steps a day to get the benefit of exercise! That is about 3.5 miles or an hour of walking.
But what does this look like if I am too busy to exercise?
Fitness While Working From Home
For people who work at home at a desk, the best option is to get a desk treadmill or a similar exercise machine. I like this desk treadmill because it is easy to move around with the attached wheels and is slim enough to store in tight spaces. The best time to use it is during meetings when I do not have to be at the keyboard.
During these meetings, I also like to use these wireless headphones because with the flip-to-mute microphone, I can easily mute and unmute myself to reduce background noise. Plus, the wireless feature means I can meal prep or do other tasks while online.
But, if you aren't looking for gaming headphones, this wireless pair is also easy to mute and is more affordable.
Another easy habit you can use every day while working from home is doing an exercise whenever you enter a room, sit down, or pass by an object. For example, add a pull up bar to the doorframe of your office, so whenever you walk in or out of your office, do a pullup.
You can also do an exercise whenever you sit in your office chair or a tv commercial comes on. Self has 21 chair exercises with pictures you can read about here.
Fitness While Working In Office
For those who have to go into the office for work and a treadmill is not an option, taking frequent breaks to walk will not only help physically but also mentally.
A quick walk to the water fountain, coffee machine, bathroom, or around the office will help your mind recharge and stay focused.
For more exercise ideas you can do at work, check out this post from Healthline.
Decluttering Habits
Decluttering is actually very important for mental health and is a great self-care activity. A tidy environment can reduce stress, enhance focus, and improve sleep. If maintained, it only takes 5 minutes at a time.
Here are some easy ways to incorporate decluttering into a busy day.
Set A Timer
Especially for people with ADHD, setting a timer can be an easy spark of motivation to clean. Racing a timer turns cleaning into a game and gives an easy cue to start.
When I have a short break or window between meetings, it is easy for me to set a 5-minute timer to guarantee that I'm not late. You'll be surprised how much you can do in 5 minutes, such as unload and reload a dishwasher.
This timer has become very popular for cleaning because it is fast to use and serves as a visual reminder to clean, but you can always use a timer app on your phone.
Leave Rooms Better Than You Found Them
Everyone knows the saying, "Leave it better than you found it," and that can also apply to rooms. It is easy to be in a hurry and throw clothes on the bed or leave dishes in the sink, but if you prepare the room for your next visit, you can prevent chores from piling up.
Like with the timer, keeping cleaning to small, frequent chunks will make them easier to complete and increase consistency, which is what many people lack.
But, this habit is harder to implement because instead of having the reminder of a timer, you have to remember to clean whenever you leave a room.
30-Second Rule
My favorite is the 30-second rule because it is the best when in a rush out of the house or when unmotivated to clean. The 30-second rule means that if a task can be done within 30 seconds, you must do it.
For example, putting a dish in the dishwasher, throwing a napkin away, or wiping down a mirror all take 30 seconds, so if you notice any of these things while walking by, you have to do it.
Not only is the 30-second rule defined by visual cues, which is perfect for those who have ADHD or are busy and forgetful, but it eliminates the excuse of "I'll do it later." Because small tasks pile up quickly, the 30-second rule is a time-efficient way to prevent that.
Healthy Eating
Healthy eating is a great practice of self-care as proper nourishment will fuel you with energy and a healthy lifestyle. Unfortunately, not everyone has time for hours of meal planning and meal prep.
Luckily, instead of turning to vending machines or chemical ramen meals, there are easy, healthier options available for lasting health. For mindful eating tips, check out the mindful eating section.
Meal Delivery Services
If you have time to cook or someone to cook for you, but you don't have time to meal plan or grocery shop, meal delivery services are a great start. With meal delivery, you go to the service provider's website, pick out some meals from their selection, and set a delivery date.
That's it! The meal will be delivered in a box with all of the ingredients and a recipe, so all you have to do is prepare the meal. With this method, you know what ingredients are going into your food and you get the luxury of a healthy home-cooked meal with little effort.
I like to use Hello Fresh as my meal delivery service provider because they have a big selection of 40 meals that changes every week and is super easy to use. Plus, Hello Fresh uses high-quality ingredients and has vegetarian, vegan, and gluten-free meal options.
Best of all, they even have a promotion for new members! Depending on the plan, new subscribers can receive:
16 free meals
$25 Amazon gift card
Free shipping on first box
To subscribe and learn more about Hello Fresh, check out this link.
Healthy Premade Freezer Meals
Freezer meals are super easy to throw in the microwave or toaster oven and serve as a healthy, fulfilling meal. They're great to take to work on the go or make at home after a long day.
There are three options for freezer meals:
Make your own freezer meals
Buy freezer meals
Freezer meal delivery service
Make Your Own Freezer Meals
Making your own freezer meals are cheaper and are easier to make in bulk for the whole family. Homemade freezer meals also give more options for cooking them, such as the oven or crockpot.
With this method, I like to shop at Costco or Sam's Club and make a lot of freezer meals in one afternoon.
For homemade freezer meal ideas, check out 150 freezer recipes here by Taste of Home or this cookbook with 255+ freezer meal crockpot recipes and meal plan (free if using Kindle Unlimited).
Buy Freezer Meals
Making freezer meals from scratch still take a lot of time because you have to meal plan and meal prep, but there is a faster, more convenient option: buying freezer meals from your local grocery store.
Unfortunately, you won't get a home-cooked meal and are limited to using a microwave, but you can't beat a healthy instant meal in under 5 minutes with no meal prep.
I like to get the Lean Cuisine frozen microwave meals from Target because they are low in calories and have high protein options, which is perfect if you're on a diet or are looking to stay full longer.
Lean Cuisine has a plethora of delicious options, and I feel like I'm eating a cheat meal every time while staying under 400 calories a meal. You seriously can't lose.
Meal Replacement Shakes
Now meal replacement shakes are a must-have for busy people who tend to skip breakfast and tend to regret it later. When I am trying to hit my protein goals, stick to a diet, get a serving of vitamins, or stave off sweet cravings, a healthy shake is an easy option to go.
I have tried many different protein shakes and these are my favorite. Not only are they affordable and perfected the flavors without tasting overly artificial, but the ratio of protein to carbohydrates and fat is impressive.
For the chocolate flavor, one shake has:
24 vitamins and minerals
30 grams of protein
5 grams of carbohydrates
3 grams of fat
3 grams of fiber
Only 1 gram of sugar
Plus, they are the perfect creamer for my morning coffee or dessert for my sweet tooth. I find them in bulk at Sam's Club, but they can also be found at participating grocery stores and online.
But when using a shake as a meal replacement, it is important to make it balanced by adding sufficient protein, fat, carbohydrates, and fiber. Neglecting any of these categories will not keep you satisfied until your next meal.
World of Blenders has 22 delicious and balanced shakes under 500 calories that use healthy ingredients such as greek yogurt, nut butters, and leafy greens.
Journaling And Gratitude
This isn't the first or last self-care post that will include journaling, but most articles don't do it justice.
I really like journaling because I can do it first thing in the morning to set my day up for success or last thing before bed to clear my mind and sleep better.
Journaling is a great hobby and can effectively regulate feelings, but only if done correctly. Additionally, there are different strategies for different goals, and I want to share the most popular techniques suggested by therapists.
Spheres Of Influence
This journaling technique is highly underrated and oftentimes overlooked. Spheres of influence is my go-to technique when I am feeling overwhelmed and not in control.
For spheres of influence, take a journal, blank sheet of paper, scrap paper, or even a napkin and write down everything that you are worried is going to happen or is happening.
After making the list as long as you want, go one by one down the list and cross off anything that you can't control. Then, go through what you can control and write down your next steps of action to control the situation in your favor.
This forces you to focus on the things you can control (the sphere of control) instead of worrying about what you can't control (the sphere of no influence).
For example, I may be worried about a big presentation tomorrow, so some worries I could write down are:
I'll be late for the presentation
The projector won't work for my PowerPoint
I'll forget what to say
No one will like my presentation
If I then cross off what I can't control and write down my next steps of action, my list will look like this:
I'll be late for the presentation --> I'll arrive 20 minutes early
I'll forget what to say --> I'll make notecards to bring to read off of
Now, instead of being anxious and feeling helpless, I have a to-do list to follow to make sure the presentation goes to the best of my ability.
Self-Reflection
If you tend to have extreme emotions (especially during that time of the month), self-reflection is a healthy practice to regulate emotions and prevent doing anything you'll regret later.
Self-reflection entails documenting what happened, how you reacted, and most importantly, how you can grow from the experience. It is easy to repeat unhealthy emotional habits (such as lashing out at loved ones or stress eating), but you can set yourself up for success for next time.
With self-reflection, you write about an experience that made you feel a strong emotion, such as what someone said or what happened at work. In this part, try to give as much context as possible, as this will help in later steps.
Next, write about how you felt at the time without judgment. In this step, leave out commentary on your behavior and only document the emotions you went through, trying to correlate what parts of the event triggered which emotions.
Finally, analyze the previous steps and look for what could be improved. Could the event have been prevented? Were you open-minded? Has this happened before? Try to create instructions for how you would like to handle the experience next time it happens.
For example, if I reacted poorly to a boss' comment, my reflection could look like this:
The experience: My boss told me that I was taking too long to complete my report that was due yesterday. So, I lashed out at her complaining that she isn't considerate of her employees and gives us too much work.
My feelings: Her comment that I was taking too long on the report made me feel rushed and underappreciated, which came off as rage. After lashing out at her, I felt instant regret and wish I could take everything I said back.
How I can grow: Next time I feel rushed and pressured, I can inform the person that I am feeling so and reassure them that I will finish the task as soon as I can. I can also suggest a solution for next time such as getting extra help or extending the due date.
Using this technique helps me process strong emotions without judgment, and then analyze them so I can grow from them. Additionally, writing everything down encourages an open mind and prevents resentment.
Gratitude
It is scientifically proven that you cannot have negative thoughts when practicing gratitude. Best of all, gratitude can be done anywhere, anytime, with or without a pen and paper. Plus, with practice, it becomes easier and can take less than 5 minutes.
There are great gratitude prompts you can find online like here, or if you like to write in a journal, this journal has daily and monthly pages that include gratitude, affirmations, goals, and more. Plus, it is super affordable at under $7.
If you want a journal that has daily gratitude prompts, I highly recommend this journal because it has 66 daily gratitude prompts that help you focus on small things you may take for granted.
If you don't want to write your gratitude in a journal or you want to practice it on the go, I like to use this prompt at the end of my day:
List something you are grateful for today
List something that you did well
List something that made you smile
I like this prompt because not only does it encourage you to look for what you're grateful for, but it also helps you notice the things that you are proud of and find joy in.
Other Journals
If you like journaling daily and want to combine the three practices above and more, this daily self-care journal actually has it all. At only $23, you get:
Daily pages that include gratitude, reflection, and affirmation prompts
Exercise and mood tracker
Weekly and monthly reviews
Weekly wellness checks
Sticker pages
Or, if you want the freedom of mix-and-matching techniques for when you need them, this blank lined journal is affordable and made of quality materials. It comes with 160 pages, a ribbon bookmark, and an elastic band to keep it closed.
If bullet journaling is more your thing and you want a dotted grid for custom designs, I like this dotted journal because it comes with all the same features at another affordable price.
For something that is a fun, unique twist on journaling, check out Wreck This Journal.
Creative Outlets
Do you ever get a random spark of creativity and don't know what to do with it? Or maybe you're looking for a small self-care hobby that doesn't take a lot of time? There's a plethora of quick, creative outlets that won't break the bank and will help you connect with yourself.
Photography
Photography is a great self-care activity because any camera will do, even the one on your phone, making it a cheap hobby you can easily do every day on the go (even in the car).
Additionally, photography can encourage you to go outside, and spending time in the sun can improve your health mentally and physically. Even driving around to new places can give you the motivation to get out of the house and explore your local area or meet new people.
Most importantly, photography can serve as a way to express your view of the world and appreciate the beauty of it. If you want to highlight the serenity of the city at night or the personality of your dog, you can start a social media account to share your ideas with others.
If you run out of ideas or are not sure where to start, PhotoJeepers has 52 weekly photography prompts to expand your ideas.
Adult Coloring
If coloring is more your cup of tea, there are great books and apps online that can help you relax and have fun with colors.
This coloring book has pages of inspirational quotes to color for only $8 and I like to pair it with these affordable dual-tip adult markers for easy coloring.
For coloring on the go, coloring book apps are a great option. This post by DIY Candy ranks the best coloring book apps, including free versions.
Outside Activities
There are a lot of ways that spending time outdoors can improve your health. According to this article by Healthline, these include:
Better breathing
Improved sleep
Reduced depression
Motivation to exercise
Mental energy
Immune health
Better vision
Emotional wellness
Additionally, outdoor activities are super inexpensive and oftentimes free. Here are my favorite ways to spend time outdoors for my mental health when I'm busy:
Walking or hiking (perfect time to listen to that podcast you've been catching up with)
Yoga (I like this 5-minute full-body stretch by Yoga with Bird)
Outdoor lunch break
Turn phone calls into walks
Mindfulness exercises outside
Outdoor journaling or photography
If you're working from home, take your work to your backyard
The easiest way to get some vitamin D and get the benefits is to do daily activities outside instead of inside when possible.
Social Connection
Social connection is not just for extroverts. Everyone should have a balance of social interactions in their lives because being present in society can help your mood, boost your motivation, and encourage healthy habits.
It is easy to incorporate social connection into a busy life by just changing the setting or adding company to everyday activities. Here are my favorite activities to incorporate social connection:
Instead of working out alone at home, go to the gym or find a running buddy to keep you accountable
Go out to eat occasionally to interact with others and invite a friend
Call an old friend or family member in the car to catch up
If you work from home, occasionally work from a coffee shop and let the ambient sounds keep you focused
Tweaking everyday rituals to include social aspects can greatly improve your mental and physical health without having to break the bank, making it a great practice for self-care.
Conclusion
Self-care doesn't have to cost a pretty penny or take an entire evening out of a busy day. By adjusting current habits or forming new ones, self-care can be easily integrated into your chaotic schedule.
Moreover, small, effective changes can make it easier to stick with long-term, helping you take care of yourself and be the best you can be without extra effort.
If you want more self-care ideas, check out more self-care posts here.
Disclosure: This post may contain affiliate links, which means I receive a small commission, at no cost to you, if you make a purchase through my affiliate links
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