When your schedule is full, health often takes a back seat. But looking after yourself doesn’t have to be time-consuming. Small, consistent habits can improve focus, energy, and resilience—without adding extra stress to your day.
Here are a few simple practices that take 10 minutes or less.
1. Get Morning Sunlight (5–10 Minutes)
Natural light first thing in the morning helps regulate your body clock, boost focus, and improve sleep.
Try this: Step outside within an hour of waking. Spend 5–10 minutes in the sun (or 15–20 minutes if it’s cloudy). Avoid sunglasses so your eyes can absorb the natural light (Avoid looking directly at the sun to keep your eyes safe).
Why it works: Supports energy levels, metabolism, and better sleep in the evening.
2. Breathe to Reset (2 Minutes)
Under pressure? A simple breathing exercise can help lower stress and refocus your mind.
Try this: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 2 minutes.
Best time: Before a meeting, after a stressful moment, or anytime you need to reset.
3. Drink Water First Thing (10 Seconds)
Dehydration can lead to fatigue, headaches and brain fog—all of which make a busy day harder.
Try this: Drink a full glass of water before your first coffee / first thing in the morning. If plain water isn’t appealing, add a squeeze of lemon for a bit of flavour.
Why it works: Rehydrates your body after sleep and supports focus.
4. Move Between Meetings (5 Minutes)
Sitting all day drains energy. A quick movement break can help.
Try this: Stand up, stretch, or take a short walk between meetings. If you're on a call, take it standing.
Why it works: Improves circulation, reduces stiffness, and keeps your brain alert.
5. Prioritise Protein at Breakfast and Snacks
What you eat in the morning and between meals affects your energy, focus, and cravings. A sugary breakfast or snack might give you a quick boost, but it’s usually followed by a crash.
Try this: Start your day with protein and healthy fats—think eggs with avocado, Greek yogurt with nuts, or smoked salmon with greens. For snacks, swap pastries and energy bars for nuts, yogurt, or a boiled egg.
Why it works: Protein keeps blood sugar stable, preventing energy dips and brain fog. A low-sugar, high-protein breakfast also helps control cravings and sustain focus throughout the day.
6. Cut Screens Before Bed
Late-night scrolling makes it harder to switch off.
Try this: Turn off screens as long as you can before bed - an hour or more if possible. Read, stretch, or journal instead.
Why it works: Reduces blue light exposure and preps your brain for sleep. Reducing blue light before bed helps your body produce melatonin, making it easier to fall asleep and improving sleep quality. Screens trick your brain into thinking it’s still daytime, so turning them off an hour before bed helps your body wind down naturally.
Start Small
You don’t need to overhaul your routine. Pick one habit, work on it for as long as it takes to make it stick, then add another.
Which one will you try first?