With the day-to-day reality of living through a pandemic placing extra weight on your mental load, the idea of making positive changes for your health may feel too overwhelming. Where – and how – to start when you’re already strapped for time and energy?

Enter, Microsteps – simple, science-backed actions you can take that are manageable and achievable because they’re too small to fail. If you can spare five minutes a day to try just one, you’re on the road to positive behaviour change and healthier habits.

Here are 10 Microsteps you can take to boost your wellbeing in just a few minutes – or even less. Which one will you try?

 

Reflect on what you’re grateful for.

When you’re washing your hands, take 20 seconds to think of three things you’re grateful for. Or, take five minutes and write them down.


Stretch.

Frequent movement fuels your body and mind. Stand up, change positions and stretch – get your blood flowing. Whenever a call ends early, or when you get up to use the bathroom, take an extra two minutes for a stretch break.


Swap sugary or caffeinated drinks with fruit-infused or sparkling water.

And you don’t need to get a fancy bottle. Squeeze an orange or lemon into your H20 and voila!


Schedule ‘worry time’

Set aside five minutes each day (or even each week) specifically for your worries, to help give you greater control over your stress.


Set an hourly posture reminder on your device.

When it goes off, slowly straighten your spine. Good posture improves concentration and memory.


In the morning, write down your priorities for the day.

Deciding what’s important – and what’s not – is key to reducing stress and improving productivity.


Take a minute to block off time for focussed work today.

Set a calendar reminder and let colleagues know, so they’ll be less likely to interrupt you.


Focus on your breathing.

When you receive a notification that causes stress, pause and focus on the rising and falling of your breath for 10 seconds.


Set aside just a few minutes to write in a journal.

Writing by hand is a calming counterpoint to typing on devices, and a great way to collect your thoughts without digital distractions.


Before bed, escort your devices out of your bedroom.

Skip the ‘doomscrolling’ and the demands of your inbox and prioritise true rest.

 

Thrive Global Asia Pacific

An alliance between Thrive Global and Monash University with the mission to end the stress and burnout epidemic. The partnership brings an evidence based approach to well-being and performance and will work with organisations to deliver programs that lift the performance, resilience, engagement and mental health of employees.

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Any personal information you provide via this website will be collected by Monash University and Thrive Global for the purposes of delivering the Thrive program to you and to send you marketing communications, if you choose to receive them.

To see how Monash handles your personal information please refer to our Data Protection and Privacy Procedure and Visitors and Enquirers Data Protection and Privacy Collection Statement or contact dataprotectionofficer@monash.edu
To see how Thrive Global handles your personal information please see thriveglobal.com/privacy/.