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Small Moments for Mindfulness – Tips for Incorporating Self-Care into a Busy Schedule

April 21, 2020

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As we move through this collective grief experience, the Wendt Center recognizes the need to provide some strategies for self-care. Finding the time to care for ourselves can often be experienced as “one more thing” to check off our to-do list, yet it is vital that we are intentional with incorporating small ways to tend to own well-being during this difficult time. The Wendt Center understands that right now there may be a lack of time, energy, motivation, and support. This document is meant to offer you support and encouragement as you try to find ways to incorporate even a few five-minute breaks during the day, which can have a restorative benefit.

Dew on grass

Find Small Moments for Yourself

Take a ‘micro-break’

Take a walk in nature

Journal

Have a dance party at home

Drink water for hydration

Create a collage with old magazines

Grow things

Cook a favorite dish

Listen to music for the mood you want

Reframe thoughts

Find a hobby or revisit an old one

Stretch for 10 minutes

Listen to inspiring podcasts

Create a ‘well done’ list

Think of food in terms of energy

Ask for help

Establish a solid daily routine

Create a “funny file”

These small moments build up. To inspire your self-care practice, here are some specific ways you can create small moments each day:

Micro Break Inspiration

  • Listen to a recorded meditation.
  • Love on your pet for a few minutes.
  • Breathe in essential oils/pleasant smells to “reset” the mind.
  • List three things for which you are grateful.
  • Turn up your favorite song and sing along in your loudest voice.
  • Wash your hands and observe the water going down the drain; mindfully focus and imagine your difficulties and challenges of the moment going away with the water.

Reframing Thoughts Inspiration

  • Instead of, “I am trapped at home with nothing to do,” tell yourself — “I am engaging in physical distancing for the health of myself, family and community.”
  • Rather than, “I can’t believe I have to go to work during this time!” consider — “I need to go to work, but I am taking precautions to keep myself as safe as possible.”
  • Create a well done list: “I played with my child for 10 minutes.” “I took time for myself when I needed it.”

Physical Distancing Inspiration

  • Walk alone mindfully. Notice the sights and sounds as you move through the space. Focus on the lifting and placing of your feet.
  • Drive with the windows down. Notice the breeze, sounds, smells.
  • Take a virtual tour of a museum.
  • Listen to an inspiring podcast.
  • Attend a free concert on Instagram.

Connection Inspiration

  • Set up a time to meet with friends virtually.
  • Start a virtual book club.
  • Write and mail letters to loved ones.
  • Plan a movie night where you and a friend both watch a movie at the same time and virtually come together afterwards to discuss.
  • Sing a song with family or strangers.
  • Make a list of people you can reach out to when you are struggling.

Move Back and Forth between Activities

Our brains often need a break from a certain type of activity. Try moving back and forth between activities that use the right brain and left brain:

Left Brain
  • Complete work tasks.
  • Read a book.
  • Plan for the upcoming week.
  • Do a household chore.
  • Look for project ideas or on-line courses to take.
  • Exercise.
  • Play a game.
  • Complete a puzzle.
Right Brain
  • Listen to music for the mood you want: fast tempo to get energy, slow tempo to relax.
  • Write in a journal using a prompt: What am I experiencing in my body right now?
  • Write in a journal after reading an inspiring article or quote.
  • Color a mandala or other coloring sheet.
  • Watch something that makes you laugh.

Consider How to Structure Your Day

While routines may be challenging to keep during COVID-19, you can attempt to move through your day with some intention by focusing on small actions that promote well-being and connection with self. Here are some suggestions for your morning, daytime, and evening routine:

Morning Routine Ideas
  • Create a prayer, affirmation or mantra you say to yourself each morning to set the tone.
  • Set an intention for your day (i.e., openness, patience, gentleness).
  • If you have plants, water them thinking about life, growth, and successes you have witnessed in the last week.
  • Stretch your body.
Daytime Routine Ideas
  • Each time the phone rings, wait for the third ring while you center yourself with intention.
  • Resist the urge to check or immediately respond to text messages – before you do, take a micro break.
  • TAKE YOUR LUNCH BREAK! Eat slowly noticing textures, tastes, temperatures. Think of how the food nourishes you and what made this nourishment possible.
  • Set a timer that goes off every 1-2 hours and take a micro break.
Evening Routine Ideas
  • Straighten or dismantle your work space, change your clothes, choose an end of work day song and move your body.
  • Engage with family through games, stories and art. Do a feelings check-in. How are you today? Any worries you’d like to discuss?
  • Read or listen to an engaging, non-work related book (libraries have free audio book collections) or journal while having a cup of tea.
  • Avoid social media and news.

Remember, any small moment you create to care for yourself is a victory!

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