1. Wim Hof Breathing (11 minutes)

This breathing method is something I’ve done off and on for a year or so. I should discipline myself better to complete it daily because every time I do, I feel amazing! The clarity and focus you feel after just 11 minutes of this exercise is incredible and lasts throughout your entire day! Wim Hof also has techniques for conquering life’s mental challenges such as bathing in frozen bodies of water or taking cold showers. I find those are much harder to commit to (especially in New England winters) but if you are willing, go for it! You can learn about the Wim Hof Method here. Click here for the beginner breathing guided video.

2. Journaling (10 minutes)

You may be thinking, “Journaling is not for me…what would I even write about?” I firmly believe it doesn’t matter what content you’re creating. The point is you’re sitting down and giving your individual self ALL of the attention. It’s just you, the pen and the paper. Spill your heart out. What are you feeling? What are you thinking? What do you need? What are you grateful for? What ideas do you have? Where do you want to travel to? What are you mad about? Who do you miss? What do you miss? Whatever you write it’s for you. If you started today with, “I don’t know why I’m even trying this it’s such a stupid waste of time.” Tomorrow you may write, “I don’t know why I’m trying this but since I’m here…” Even if you’re hesitant, why not try it out? It may give you a new method to connect, unload and have compassion for yourself. And maybe that will be helpful for you.

3. Focusing Your Attention (3 minutes per activity)

I’ve found this is a very successful method to practice mindfulness. We often go into autopilot when we’re completing daily tasks such as dishes, laundry, showering, eating etc. Our brains produce up to 50,000 thoughts per day, but in autopilot our thoughts aren’t always directly related to the activity we’re doing. In autopilot we give our thoughts an opportunity to circulate and sometimes spiral, disconnecting us from the present. Being able to slide into the present moment gives us freedom from any stressful thoughts and connects us to the human experience. How do you do this? Think of your senses. For example: If you’re doing dishes; how does the water feel on your hands? Does the item you’re washing feel heavy, or light? How does the soap smell? Pay attention to the sound of scrubbing the dish and how the water sloshes around the sink. What colors, shapes, or patterns do you notice? You can do this with any task throughout your day such as cooking, driving, walking, sitting, laundry, yard work and so on. Try doing this with one task for even just a minute. The next day try it for longer, and maybe do it with another task. Once you are aware of this strategy, you may start doing it without even noticing! It grounds you by giving you a quick break from the noise in your head.

4. Walk Outside (10 minutes)

Winston Churchill took a long walk around his garden every day at around 11am. Some say this subtle habit provided him with much strength.  Being outside, especially in nature, does wonders for your senses and productivity. It gives you a sensory experience while also creating new connections. You can be refreshed by the air, the sun on your skin, the wind brushing your face, or the chill of winter. Being in nature connects you to this planet and provides a feeling of gratitude for being alive. If you don’t have woods around you, walk around your house, down the street, around your apartment building, down your driveway or to a nearby park. Just go outside. Look all around you; up, down, side to side. What do you notice? Do you see other people? What do you think their story is? For many busy parents, it’s hard to find time to leave the house, but it’s important to get outside of your dwelling (where all your responsibilities lie) and take a few minutes to explore outside of your walls.

5. Stretching (10 minutes)

This may not seem like a highly preferred activity but, hear me out.  Stretching not only helps you focus your attention on the present (such as on how inflexible you may be) but it can help with blood flow to your muscles, improving circulation, flexibility, and posture while also decreasing stress. You don’t need to do this for long to feel the results. There are many basic stretches you can do, and as you become more advanced you can look up new stretches for muscles you want to target. Some common stretches are the butterfly, toe touching, downward dog, using a stair for your calves, sitting criss cross and twisting your back, neck rolls and child’s pose. The benefit of better posture also helps you stand taller and feel more confident to take on your day. Click here for a guided stretching video.