We live in a world where “busy” equates success—more patients, more hobbies, more side hustles—but often at the expense of our mental health. After years of operating on “busy”, I expected to feel fulfilled—but all I felt was tired, anxious, and stressed. So, I decided to slow down, make every moment count, and ultimately, prioritize my self-care.

It’s been a journey, but what I’ve learned needs to be shared. The biggest lesson: time is no excuse. It’s truly about reimagining any moment, and I promise you—even with 5 minutes, you can reset and recharge.

Read on for my five tips to reimagine your moment —whether you’ve got 2 minutes or 60.

If You’ve Got 2 Minutes: Refresh With A Drink Of Water

First and foremost: hydrate! It’s key to keeping your body functioning optimally; plus, a giant gulp takes only seconds—use the extra minute to shut your eyes and breathe. Make this super easy by bringing a reusable water bottle to work every day and keeping it within arm’s reach.

If You’ve Got 5 Minutes: Replenish With A Healthy Snack

Quick, healthy snacks—like almonds, carrots and hummus, or Greek yogurt—can help round out a well-balanced eating day and give you the energy and sustenance you need. Pack a handful of almonds in a reusable ziplock bag and keep it in one of your many convenient scrub pockets for easy snacking.

If You’ve Got 15 Minutes: Reengage With A Loved One Or Passion

Intentionally dialing in to speak or text with a loved one can seriously uplift your mood. Or, use your break to reconnect with a passion. Love art? Doodle. Love the outdoors? Find a bench to sit on.

If You’ve Got 30 Minutes: Recharge From Within Vs. A Screen

Instead of scrolling on social media, step outside, go for a walk, and disconnect from passive noise. Try to find a comfortable silence to sit in, and check in with yourself.

If You’ve Got 60 Minutes: Reenergize With A Walk, Jog, or Time Outdoors

Moving your body with intention is so different from moving it to get somewhere. Start your morning with a jog or, time permitting, make it to an evening Pilates class.