The Best 10-Minute Actions To Improve Your Wellbeing

Did you know that spending just 10 minutes outside each day can significantly lower your stress levels and boost your mood? In a world that’s constantly pulling us in different directions, it’s easy to forget that small actions can have profound impacts on our well-being. It can be hard to find the time to make ourselves feel better, but it’s crucial. Studies show that even a brief pause from the hustle of life can recharge both your mind and body, making a world of difference to your mental and physical health.

In a fast-paced society, we often think that improving our well-being requires grand gestures—like weekend retreats or hours in the gym. However, research shows that simple, short actions practiced consistently can yield remarkable benefits. Here are 10-minute activities that can improve your overall well-being and fit seamlessly into your daily life:

My Personal List of Well-being Actions

Here is my personal list of actions that improve mood and only take 10 minutes to do.

Doodling

I remember my mom kept a notepad near the phone (yes, I’m old enough to remember rotary phones), and it was an immense joy to draw while chatting away.

Doodling (spontaneous drawing) improves memory and focus and activates the prefrontal cortex, which regulates thoughts, feelings, and actions. Famous American presidents like Theodore Roosevelt used this tool.

Tip: Keep it playful. You are not trying to paint the Mona Lisa; relax and doodle yourself happy.

Listen to Marconi Union

The 8-minute track “Weightless” by UK band Marconi Union has been proven to reduce anxiety by 65% and lower blood pressure and stress levels. The band worked closely with sound therapists to create this magical sound hack. The slow tempo mimics a relaxed heartbeat, and the song uses a technique that aligns the listener’s brainwaves with the song’s frequencies.

Tip: There’s now a Weightless Part 2. They are both super soothing, and they are even better with headphones.

Grounding

Grounding in this context can have two meanings. The first one, which is the one we’ll be using, is a series of techniques meant to calm anxiety by calming your fight of light response and connecting you to the present. The second one is called earthing, which refers to the alleged benefits of touching grass or ground with your bare feet. By all means, do that if it brings you joy (I love going barefoot), but there’s no scientific proof of its efficacy.

An easy and fast way to practice grounding is the 5-4-3-2-1 technique: name (you can do it silently), 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

Tip: Other grounding techniques available to people with sensory impairments include body scanning or just touching something warm or cold and focusing on that.

Smile

It turns out there’s some truth to turning that frown upside down. “Psychologists at the University of Cardiff in Wales found that people whose ability to frown is compromised by cosmetic botox injections are happier, on average, than people who can frown.” (Wenner, 2009) Our bodies do not just respond to our brains, but it also works the other way around. Try smiling and making funny faces in a mirror. It might take you out of that midweek slump.

Tip: Choose your favorite celebrity and try copying their smile for a few minutes.

Move around

When it comes to our mood, as little as ten minutes of physical activity makes us happier, with these beneficial effects lasting even to the next day. The type of exercise doesn’t matter, though the study that proves this was conducted with aerobic and stretching exercises.

Tip: Create a simple ten-minute playlist and have a home dance party!

What Thought Leaders Do

We also asked thought leaders and industry experts to share their personal experiences and top 10-minute hacks for well-being. Here’s what they had to say.

Exercise Fuels Focus

If it matters, I’m on my bike or running at 4:30am every morning. Keeps my ADHD in check, keeps me focused, and makes me a better human and dad. Maybe 10 minutes, maybe an hour, but I swear by a bit of exercise super early every day. Without it, I’m simply less of a person.

Peter Shankman, Founder, Source of Sources

Morning exercise, community outreach, sustainable progress

As a physical therapist, one action I incorporate each day is light exercise first thing in the morning. Even just 10 minutes of bodyweight exercises like squats, lunges and planks provide an energizing start to my day and remind me of the importance of movement. Keeping my body active and mobile allows me to better demonstrate and advise my patients, as well as maintain my own healthy habits.

A key strategy in growing my practice has been building genuine connections with our local community. Sponsiring youth sports teams, hosting educational events and participating in wellness initiatives have increased patient referrals and allowed us to make a bigger impact. For example, our free injury prevention seminars have reduced costs for families while positioning us as a valued health resource.

Small changes can have big benefits. I encourage people to start with realistically adding just 10 minutes of exercise, healthy meal prep or self-care to their daily routine. At Wright PT, we teach patients that progress, not perfection, should be the goal. Slow, sustainable improvements to wellness lead to lifelong success.

Bryan Wright, Physical Therapist, Wright Physical Therapy

Mindful meditation, empathy, self-care priority

As a weight loss coach, I engage in mindful meditation for 10 minutes each morning. This practice helps clear my mind and reduces stress, allowing me to be fully present for my clients. When I’m centered and focused, I can offer custom guidance specific to each client’s needs.

For example, a client was struggling with emotional eating and lacked motivation. After meditating, I approached our call with empathy and patience. I asked open-ended questions to understand the root cause of their challenges before providing practical strategies to build new habits. My calm, attentive demeanor gave the client comfort in sharing vulnerably. They left the call feeling heard, supported and committed to their goals.

To improve productivity, I encourage scheduling time for self-care. It may seem counterintuitive, but pausing to recharge will boost your performance and decision making. Start with just 10 minutes of deep breathing, light exercise or journaling. Over time, build up as your practice becomes more natural. Prioritizing wellness leads to clarity of thought and purpose—qualities essential for any thriving business or career.

Valerie Maclin, Weight Loss Coach, Smaller U Weightloss

Meditation enhances creativity, productivity, balance

As a professional marketer focused on health and wellness, my 10-minute routine is starting each day with meditation.Sitting in stillness and focusing my breath calms my mind and body, allowing me to tap into my creativity. Meditation improves my cognitive abilities, helping me solve problems and come up with innovative solutions for clients.

Having worked with various startups,I understand the pressures of running a business. Meditation gives me the mental space to relax and recharge. By reducing stress and anxiety, I can approach each day with renewed energy and enthusiasm.

Though simple, meditation has been instrumental to my success and productivity. The ability to quiet my mind and tap into a state of flow leads to greater happiness, focus and intuition. I encourage anyone seeking greater balance and clarity in their day to start with just 10 minutes of meditation. The effects are transformative.

Haiko de Poel, Professional Marketer, Mass Impact

Meditation, clarity, personalized care, wellness

As a physician specialuzing in functional and integrative medicine, I start each day with 10 minutes of meditation. This practice reduces stress and allows me to approach each patient with clarity and compassion. When I’m present and focused, I can craft personalized treatment plans custom to each patient’s biochemical individuality.

For example, a patient struggling with fatigue and weight gain lacked motivation to make lifestyle changes. After meditating, I asked open-ended questions to understand underlying issues, finding hormonal imbalances and a sluggish metabolism. I provided targeted diet and supplement recommendations to rebalance their system. The patient left empowered, with strategies to regain energy and healthy weight in a sustainable way.

In my practice, self-care is non-negotiable. While counterintuitive, prioritizing wellness boosts cognitive performance and resilience — essential qualities for any physician. Start with 10 minutes of deep breathing, light exercise or journaling. Build from there. Centering yourself enables you to show up fully for your patients and practice. Wellness and purpose go hand in hand.

Dr Ralph Waldo, Physician, Weightloss by Holistiq

Morning prayer, grounding, empathy, hope

As a Christian mental health coach, I begin each morning with 10 minutes of meditation and prayer. This practice grounds me, reminds me of my purpose, and reorients my perspective to one of hope and compassion.

Over the years, I’ve found this simple routine transforms my productivity and interactions. By starting each day grounded in faith and clarity of purpose, I’m able to show up for clients and colleagues with empathy, wisdom and care. Discussions around mental health can be emotionally taxing, but remaining anchored in spiritual truths allows me to walk alongside others during their darkest moments.

For leaders and coaches, self-care is non-negotiable. We can only guide others to a place of healing and growth if we ourselves are grounded, self-aware and continuously learning. My morning practice of meditation and prayer has shaped my ability to hold space for others, offer meaningful insights, and empower real change. It is a reminder of the profound yet simple truths that shape my work: we are not alone, and there is hope.

Richard Mattingley, Christian Mental Health Coach, Share the Struggle

Morning silence boosts clarity, performance

As a business consultant, I start each day with 10 minutes of silence. Sitting without distractions helps me gain clarity and focus. With a clear mind, I can best serve my clients.

For a manufacturing client, productivity stalled and conflict rose. After meditating, I saw their team lacked alignment. I led them through an exercise to define core values and a shared vision. They realized their differences stemmed from assuming different priorities. Within a month, output rose 20% and grievances dropped.

Businesses often overlook self-care, but it’s key to performance. A short wellness practice daily boosts creativity and problem-solving. Whether meditating, exercising or journaling, take time to pause. Your mind and business will thrive. Make it a habit and watch your life’s work transform.

Jay Owen, CEO, Agency Builders

Mindful stretching boosts focus, resilience

One impactful 10-minute action I incorporate daily is mindful stretching combined with deep breathing. This simple routine helps me reset mentally and physically, especially after long hours of work or training. I focus on my breath and loosening up tension in my body, creating a quick, energizing break that improves focus, reduces stress, and enhances productivity. It’s a moment to recalibrate and stay grounded, which is crucial for balancing my roles as an entrepreneur and fitness enthusiast. This practice has significantly contributed to my ability to stay sharp, motivated, and resilient throughout the day.

Michael Chien, CEO/Marketing Director, 101 Pickleball

Walking

Waking for just 10 minutes has a huge impact on the body. I work with a lot of women living with lipedema and women with lymphedema. Walking just 10 minutes gives them relief from the heaviness in their limbs. Those with venous insufficiencies also benefit. Those who are sedentary tend to have a multitude of health conditions. The simple act of walking for 10 minutes can really improve a lot of those physical elements as well as mental. It also can have a huge impact on digestive health because the movement of walking massages the digestive organs and promotes more efficient elimination and absorption of nutrients.

Bailey B. R. Maddox, Owner & Therapist, The Supine Studio

Stretching

One effective 10-minute activity I include in my daily routine as a renowned physiotherapist and GulfPhysio founder is a quick yet concentrated stretching session. I take ten minutes every morning to stretch my major muscle groups, especially my neck, shoulders, and lower back. This helps me have more flexibility and less tension in my muscles when I wake up. This routine has made a big difference in my overall productivity and success. My work performance is not affected by musculoskeletal problems, and I keep better posture by taking care of any physical stiffness or discomfort early in the day. In addition to promoting my physical health, this regimen makes me feel good about myself and gives me the energy and focus I need to tackle my chores throughout the day. Including this simple yet effective practice has proven invaluable in managing the demands of a busy professional life, ensuring that I remain both physically and mentally prepared to tackle my responsibilities.

Kieran Sheridan, Co-founder and Physiotherapist, GulfPhysio.com

Mindfulness and Breathing Exercises

One of the most beneficial things I do for my own health as a pain management physician is something very basic: I practice mindfulness and breathing exercises for ten minutes each morning. It’s very simple: I just locate a place that is calm, close my eyes, and concentrate on my breathing. Typically, I take a deep breath for four counts, hold it for a second, and then release it slowly for six counts.

For me, this simple routine has changed the game. Comprehending the mind-body relationship is essential to pain management; it goes beyond treating physical discomfort alone. I’m putting the same mindfulness practices that I advise my patients to practice by setting aside some time each morning to focus myself. It helps me start the day calm, clear-headed, and better prepared to handle the challenges ahead.

This technique not only helps me better control my own stress levels, but it also increases my attentiveness and involvement with my patients. I discover that I’m more concentrated, patient, and have greater empathy, all of which are critical in my area of work. It’s also been essential for preventing burnout. These ten minutes provide me with the mental reset I need to remain grounded and motivated throughout the day because healthcare may be stressful.

It really is astounding how something so little can make such a huge difference. This little routine has grown to be one of the most crucial aspects of my day since it keeps me grounded, focused, and totally present in both my personal and professional life.

Dr. Sean Ormond, CEO, Atlas Pain Specialists

Mindfulness Meditation

One deceivingly impactful, 10-minute action I integrate into my day is mindfulness meditation. Recent research supports this practice, showing significant improvements in well-being, depression, and anxiety after just 30 days of mindfulness, largely due to shifts in attitudes towards health behavior.

This brief meditation session helps me clear mental clutter and stay grounded amidst the inherent demands of leading a business. As research suggests, even a short daily mindfulness practice can act as a reset button, promoting clarity and resilience – key factors in maintaining success and high productivity levels.

Jabe Brown, Founder, Melbourne Functional Medicine

Sound Meditation

A 10-minute primordial sound meditation enhances my wellbeing by centering me and getting my energy in a grounded and positive state for the day.

Jeanna Valenti, Principal, LightBox Media

Meditation transforms mindfulness and well-being

A friend recently asked me if I could offer one piece of advice for someone who wants to make positive changes in their life. Without hesitation, I said meditate. There are many things I could have said: better sleep habits, eat healthier, get mindful about your drinking, exercise, set boundaries, and get serious about self-care, but without a second thought, I said mediate. And I meant it!

By taking 10 minutes to meditate daily, I have become more satisfied with life, successful, and productive. Many studies show how meditation changes and improves your brain. It changes your neural pathways and can reduce the cortisol (stress hormones) in your body. It is also a pleasant experience that relaxes your nervous system and, I think, raises your self-esteem and worthiness. When you meditate, you are telling yourself that you care about your well-being, and that goes a long way towards self-love.

Since meditating regularly, I have noticed that I:

Pause and respond instead of reacting.
Hear my intuition.
Crave meditation because I enjoy that peaceful state.
Remember to breathe when I feel stressed.
Seek out healthier activities and take better care of my body and mind.
Am nicer to people.
Have kinder thoughts about myself and others.
Feel things more deeply.

Rebecca Fellenbaum, Certified Adult Chair^® Coach, Rebecca Fellenbaum Coaching

Food Label Reading

One impactful, 10-minute action I incorporate into my routine is intentionally reading food labels while grocery shopping. In my line of work as a nutrition chef, stocking my kitchen with clean, nourishing ingredients is a foundational step toward well-being. By taking just a few extra minutes to read and understand what’s actually in the products I buy, I ensure that I’m feeding my body—and my family’s bodies—foods that promote health, not hinder it.

This practice has been transformative. It not only keeps my kitchen aligned with anti-inflammatory goals but also saves time when preparing meals because I’m stocked with the right ingredients. By being proactive at the store, I create an environment at home that supports my wellness and productivity—there’s no second-guessing what’s healthy because I’ve done the groundwork. This small habit has boosted my energy, mental clarity, and overall success by making healthy choices effortless throughout the week.

Shelley Loving, Founder/CEO of Shelley Can Help

Journaling

Morning minutes or morning journaling. I think this is one of the most important things you can do for your overall health. Setting your goals and intentions for the day. If the rest of your day gets hectic you’d would at least had those first 10 minutes to yourself without any distractions. There are many journals out there these days to get you started.

Kat Fleischman, President and CEO, Do-Tell Publicity

Mindful eating fosters introspection, self-growth

Mindful eating in conjunction with introspection is one powerful 10-minute practice I undertake to improve my overall wellbeing. Before a meal, I take a moment to enjoy the food’s flavors, textures, and aromas completely. I also utilize this time to check in with my emotional state. In addition to fostering a deeper connection between myself and the food, mindful eating provides me with a time of meditation during which I can identify any tension or anxiety I may be experiencing.

I’ve discovered that the secret to successfully regulating our fears is comprehending their underlying causes. I set out to pinpoint the causes of my anxiety throughout this ten-minute period and create a documented action plan for each one. For instance, I remind myself to accept my flaws and divide any overwhelming feelings I have about an impending event into smaller, more achievable chores. It has been essential for me to accept failure as a teaching tool since it has helped me advance both professionally and personally. We frequently learn more from our mistakes than from our victories, and realizing that has given me the confidence to embrace my imperfections and be myself as I am.

By highlighting the relationship between psychology and food, I inspire people to view food as a means of self-actualization and development rather than only as a source of sustenance. My personal weight reduction experience, in which I lost 176 pounds, is evidence of how eating psychology can change your connection with food. You can address anxieties that might be endangering your health or well-being by slowing down, practicing mindfulness, and utilizing the meal as a tool for introspection.

By this practice, I hope to encourage people to develop a more balanced and conscious way of living, as well as a healthier body, through food.

Jared Scofield Gleaton, Host, Jared Gleaton Eats

Good Nutrition

The best thing that you can do to increase productivity daily is to feed your body and mind with good nutrition. It is so important to make sure that all your meals contain healthy carbohydrates as well as lean protein-rich foods. Your mind uses carbohydrates as fuel to allow you to think clearly. The protein will help you stay satiated between meals. It so important to feed your body and mind with healthy foods to be energized and productive throughout your day.

Dr. Joan Salge Blake, EdD, RDN, LDN, FAND, Nutrition Professor, Boston University

(Video credit: Joy S. Pedersen, Founder and President)

Meditation

I not only meditate but encourage my clients to do the same. Meditation releases stress and brings us back into balance. If stuck in emotional turmoil or the inability to clarify a situation, taking 10 minutes to regroup through meditation can bring clarity and calm. I suggest a regular routine of 20 minutes twice a day of meditation but when the need arises to restore peace and make optimal decisions a short effort to center oneself using meditation is extremely effective and valuable.

If I feel out of sorts, I regain my center and, from a balanced state, make clearer decisions. I receive insights and guidance through the deep connection made during my regular routine of meditation, and the information I have received has opened up new possibilities for me. It has helped me grow spiritually and succeed in business with more ease, with the clarity and confidence going deep within can provide. One insight can make all the difference in the world.

Joy S. Pedersen, Founder and President, Joy Pederson and Express Success LLC

Join the Conversation

Do you use any of these techniques, or do you know of other fast hacks that make you feel better? Do let us know in the comments.

References

Click here to view the list of references for this article.

Doodling: How can it improve wellbeing?: RCN Magazine: Royal College of Nursing. The Royal College of Nursing. (2023, November 3). https://www.rcn.org.uk/magazines/Wellbeing/2023/Nov/Doodling-How-can-it-improve-wellbeing#:~:text=Several%20studies%20indicate%20doodling%20offers,thoughts%2C%20feelings%2C%20and%20actions.

Lear, Dr. S. (2024, January 16). Can exercise make you happier?. Heart and Stroke Foundation of Canada. https://www.heartandstroke.ca/articles/can-exercise-make-you-happier#:~:text=Exercise%20can%20boost%20your%20mood%20%E2%80%94%20fast&text=This%20boost%20in%20mood%20can,just%20ten%20minutes%20of%20activity.

Neporent, L. (2023, October 5). World’s most relaxing song may reduce anxiety by 65%. Psychiatrist.com. https://www.psychiatrist.com/news/worlds-most-relaxing-song-may-reduce-anxiety-by-65/

Passman, J. (2024, February 20). The world’s most relaxing song. Forbes. https://www.forbes.com/sites/jordanpassman/2016/11/23/the-worlds-most-relaxing-song/

Pillay, S. (2016, December 15). The “thinking” benefits of doodling. Harvard Health. https://www.health.harvard.edu/blog/the-thinking-benefits-of-doodling-2016121510844

Silva, L. (2024, July 17). 7 grounding techniques for anxiety, according to experts. Forbes. https://www.forbes.com/health/mind/grounding-techniques-for-anxiety/

Smith, S. (2018, October 4). 5-4-3-2-1 coping technique for anxiety. University of Rochester Medical Center. https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety.aspx

Wenner, M. (2024, February 20). Smile! it could make you happier. Scientific American. https://www.scientificamerican.com/article/smile-it-could-make-you-happier/

Young, E. (2024, January 22). Adopting a smile can make you feel happier, large global study finds. BPS. https://www.bps.org.uk/research-digest/adopting-smile-can-make-you-feel-happier-large-global-study-finds

Zhang, Z., & Chen, W. (2018, March 24). A systematic review of the relationship between physical activity and happiness – journal of happiness studies. SpringerLink. https://link.springer.com/article/10.1007/s10902-018-9976-0 

Alignment with the UN SDGs

This article outlines simple and effective strategies to enhance mental and physical health, which align with several UN Sustainable Development Goals (SDGs):

Goal 3: Good Health and Well-being – The tips presented aim to promote well-being by encouraging practices like mindfulness, physical activity, and social connection. These actions support the goal of ensuring healthy lives and promoting well-being for all at all ages.
Goal 4: Quality Education – By sharing knowledge about mental health strategies, the article contributes to education on health literacy, empowering readers to take charge of their health.
Goal 10: Reduced Inequality – The emphasis on accessible wellness practices ensures that individuals from various backgrounds can improve their well-being, thus addressing disparities in health access and outcomes.
Goal 11: Sustainable Cities and Communities – Some suggestions focus on community engagement and connection, fostering social bonds that contribute to more resilient and sustainable communities.
Goal 12: Responsible Consumption and Production – The article advocates for sustainable practices in daily life, promoting a lifestyle that minimizes environmental impact, aligning with responsible consumption patterns.

These connections highlight how individual actions towards well-being can also support broader societal goals.

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