15-Minute Self-Care Activities

Quick ways to recharge during busy caregiving days

Self-care doesn't have to take hours. Even 15 minutes can make a difference in how you feel. Here are quick activities you can do throughout your day to recharge and take care of yourself.

Physical

Take a 10-minute walk outside

Do 5 minutes of stretching

Take 10 deep breaths

Drink a glass of water slowly

Do a few yoga poses

Take a quick shower or bath

Massage your own hands or feet

Mental

Read a few pages of a book

Listen to a favorite song

Do a crossword puzzle or word game

Write in a journal for 5 minutes

Watch a funny video

Listen to a podcast

Practice gratitude (list 3 things you're grateful for)

Emotional

Call a friend or family member

Write down your feelings

Look at photos of happy memories

Practice mindfulness or meditation

Say positive affirmations

Cry if you need to (it's okay!)

Hug someone or a pet

Creative

Color in an adult coloring book

Doodle or draw

Write a poem or short story

Play a musical instrument

Sing along to music

Do a craft project

Take photos of something beautiful

Restorative

Take a power nap (15-20 minutes)

Sit quietly with a cup of tea

Close your eyes and rest

Use a heating pad or ice pack

Apply lotion to your hands

Put on comfortable clothes

Dim the lights and relax

Tips for Making Time

Schedule it: Put self-care time on your calendar like any other appointment.

Combine activities: Listen to music while walking or stretch while watching TV.

Ask for help: Have someone watch your loved one while you take a break.

Start small: Even 5 minutes is better than nothing. Build up gradually.