The Power of 5 Minutes: Why Small Habits Matter Most
Can just five minutes a day really make a difference?
As a parent, your time isn’t your own. Your schedule revolves around the needs of your kids, your responsibilities, and the constant push to keep everything running smoothly. Most days, it feels like there’s no space left for you.
So when you hear advice like “Just take care of yourself!” it can feel like a joke. Because honestly—who has time for hour-long workouts, meal prepping, or meditating in perfect silence? Sure, maybe someday. But right now? Not a chance.
Well here’s some good news for you: you don’t need huge lifestyle changes to feel better. What matters most isn’t the size of the change—it’s the consistency. And that’s why five-minute habits are so powerful.
Why Small Shifts Work (Even When Life Feels Upside Down)
Most people think change has to be big to matter. But in reality, small, consistent actions are what actually create momentum.
🔹 They fit into real life. Five minutes is doable—even on days when you’re exhausted.
🔹 They lower resistance. Big changes feel overwhelming; tiny shifts feel manageable.
🔹 They create a ripple effect. A small win leads to another, then another.
And best of all? When change feels easy, you’re more likely to keep going.
How to Start Small (and Make It Stick)
If you’re feeling drained and don’t know where to start, here’s your action plan.
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step 1
Identify Your Sticking Point
Before adding anything new, take a moment to ask:What’s the ONE part of my day that feels the hardest right now?
Where do I feel like I have zero time for myself?That’s the place to focus first.
Example: Mornings are a whirlwind, and you feel like you start every day behind.
- Hum your favorite song before getting out of bed. Humming activates the vagus nerve, signaling safety and calm to your body before stress sneaks in.
- Shake your whole body for 10 seconds. Sounds weird, but trust me. This gets blood flowing, releases muscle tension, and tells your body: Okay, I’m awake!
Example: You hit a major energy crash every afternoon.
- Do a “laugh break.” Pull up a funny video, a meme, or anything that makes you laugh. It instantly resets your nervous system, giving you a mini energy boost.
- Press a pressure point. Squeeze the fleshy spot between your thumb and index finger for 30 seconds. It’s an acupressure point that helps with tension, headaches, and sluggishness.
Small shifts don’t require extra time—they just require awareness.
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step 2
Choose a Simple, Five-Minute Habit
The key is choosing something that:✔ Takes less than five minutes
✔ Feels good immediately
✔ Doesn’t add stressA few ideas to get started:
🔹 For More Energy: Instead of just standing and stretching…
- Do a “shake break.” Stand up and shake out your arms, legs, and shoulders for 10 seconds. It’s a quick way to discharge built-up tension and reignite your energy.
🔹 For a Mental Reset: Instead of just breathing for two minutes…
- Try the “5-4-3-2-1” sensory trick. Identify 5 things you see, 4 things you hear, 3 things you feel, 2 things you smell, and 1 thing you taste. It forces presence fast and clears mental clutter.
🔹 For Emotional Balance: Instead of checking your feed for social connection…
- Do a “thought drop.” Set a two-minute timer and free-write whatever is in your head—no structure, no pressure. Getting thoughts out can be more grounding than scrolling in.
🔹 For Physical Health: Instead of adding just a glass of water…
- Stack hydration with another habit. Drink water while waiting for your coffee to brew, or standing in the kitchen deciding what to eat. Pairing it with a habit you already do makes it automatic.
Tip: Choose one small shift, not five, when you get started. The easier it is, the more likely it sticks. Once it becomes second nature, stack it with another small habit—this is how real, lasting change happens.
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step 3
Anchor It to Something You Already Do
Want a new habit to actually last? Pair it with something that’s already a part of your day.This is called “habit stacking” (and it works really well).
Instead of: “I’ll stretch sometime today.”
Try: “I’ll stretch while my coffee brews.”Instead of: “I should drink more water.”
Try: “I’ll drink a glass before checking my phone in the morning.”This removes decision fatigue and makes small shifts feel effortless.
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step 4
Notice the Difference (And Let That Be Your Motivation!)
Tiny habits build momentum. The more you do them, the more they create positive feedback loops in your brain.
✔ You feel less overwhelmed.
✔ You have more energy.
✔ You start looking for more small ways to support yourself.And suddenly, instead of waiting for a magical “perfect time” to start taking care of yourself… you’re already doing it.
Mini-Coaching Moment: What’s Your First Small Shift?
If you only take one thing from this post, let it be this: change starts small.
💡 What’s one small shift you can make today?
💡 What’s one habit you can stack onto something you’re already doing?
👉 Write it down. Try it out. See how it feels.
Progress, Not Perfection
Five minutes might not seem like much.
But it’s enough to:
✔ Shift your mood.
✔ Support your energy.
✔ Build momentum.
It’s not about doing more. It’s about using what you already have—differently.
So take one small step today. You’ll be surprised by how much it adds up.
Janel Stewart
As a mom to twin superheroes with autism, certified health coach, and recovering perfectionist, I know the overwhelm you’re feeling and I’m here to help.
Together, let’s reclaim your health, balance, and joy in parenting.
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