Ideas for practicing wellbeing when we don't have time
This page has ideas to share in your workplace to assist in overcoming the barrier of ‘no time’. Share these ‘Wellbeing in a minute’ ideas to support people to overcome the lack of time for practising wellbeing.
We know how important it is to look after our own wellbeing. But how can we do it when we don’t have time? Life is busy - how can we fit this in? Below are ideas for ‘Wellbeing in a minute’ - things you can do in your workplace in one minute.
At your desk
On the way or at printer
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It’s easy for hours to pass before you’ve moved from your desk, or had a break from a task - as the normal office distractions aren’t there. Set a reminder to get up for a coffee, tea, or glass of water at least every two hours.
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Close off your computer while you’re having lunch.
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While your computer restarts, close your eyes and do 5 deep breaths.
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After a break (e.g. lunch) and before launching back into work, play your favourite song (or at least the first minute of!).
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Log into a meeting one minute early, and use that time to walk to the nearest window and notice what you see outdoors.
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Step outside and breathe in the fresh air.
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Make the effort to go into the shared kitchen space at least once per day. Even if just to boil the jug!
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Close off your computer while you’re having lunch.
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While your computer restarts, notice what you see, smell, hear, feel and taste.
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After a break (e.g. lunch) and before launching back into work, draw a picture on a post-it note or write down one word to describe how you feel.
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Set a calendar reminder (labelled as ‘free’ / ‘available’) to stand up and stretch every hour - for one minute. To keep it interesting, focus on a different body part each time. Encourage others to join in!
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At a time that suits both you and the said person (e.g. when in the shared kitchen), give someone a compliment. This could be work- or non-work related.
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Before going to the kitchen, ask your colleagues nearby if they would like anything (hot drink, water bottle refill, etc.).
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Write down one thing you’re grateful for.
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Write down one thing you’re proud of yourself for.
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Write down one thing you have achieved today.
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Compliment a co-worker.
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Wish someone a good day.
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Learn one new word from another language.
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Notice what you see, smell, hear, feel and taste.
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Walk to the nearest window and notice what you see outdoors.
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Step outside and breathe in the fresh air.
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Set the timer for one minute, and see how many star jumps or push ups you can complete. Encourage any teammates to join in!
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Take five deep breaths, in through your nose and out through your mouth.
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Make an effort to make eye contact with, and smile at, your colleagues.
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Wish someone a good day / morning / afternoon / meeting.
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While waiting for the documents to print, take at least one long, slow and deep breath. Keep that rhythm for as long as you are waiting.
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Deliver a colleagues printing to them / their desk.
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While waiting for the documents to print, take a stretch (stretching your arms above your head) and/or do some calf raises.
In-between back to back meetings
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Stand up, stretch your arms over your head, take a few deep breaths, and sit back down again.
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Go to the nearest window and notice what you can see outside.
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Notice what you can see, smell, hear, feel and taste.
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Do 5 pushups / sit ups / squats / calf raises / other exercise.
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Write down one thing you are grateful for today.
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If you have notes, turn the page in your book or minimise / exit out of the document from the last meeting.
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On your commute
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Close your eyes and take 5 deep breaths.
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Notice what you can see, smell, hear, feel and taste.
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Send a message to someone that matters to you, letting them know you’re thinking of them.
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Listen to a song or podcast.
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Read a book or article.
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Wish someone a good day.
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Think of 3 things you like about yourself.
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Ask them what their high of the week so far has been, and think about your own.
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Teach others a word in a language that you know.
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Share something that's gone well this week (big or small).
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Tell the person something you admire about them.
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Share a joke.
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Share how you're feeling in one word.
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Play ‘two truths and a lie’.
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Share 3 things you like about yourself.
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Hum or sing a tune for others to guess.
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When stopped (in traffic, at traffic lights or pedestrian crossing, etc), take at least one long, slow and deep breath. Keep that rhythm for as long as you are still.
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Listen to a song or podcast.
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Think about 3 things you like about yourself.
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When stopped (in traffic, at traffic lights or pedestrian crossing, etc), take at least one long, slow and deep breath. Keep that rhythm for as long as you are still.
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Think about 3 things you like about yourself.
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Notice what you can see, smell, hear, feel and taste.
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Put your headphones in and listen to a song or podcast.
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Notice what’s around you. If you could take one photo on this walk, what would it be and why? Think about this.
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Have a chat! Ask what some of their favourite walks are, or anything to help you to get to know one another a little better.
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Share something that's gone well this week (big or small).
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Tell the person something you admire about them.
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Share a joke.
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Offer to make or buy a hot drink for someone else.
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Wish someone a good afternoon.
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Learn one new word or phrase in another language.
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Offer to share some food with others, or suggest another day for shared (potluck) lunch/snacks.
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Compliment a co-worker, or the cafe staff.
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Notice what you see, smell, hear, feel and taste.
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Walk to the nearest window and notice what you see outdoors.
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Step outside, if not already there, and breathe in the fresh air.
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While your food is cooking/heating, take five deep breaths, in through your nose and out through your mouth.
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Stretch up to the sky and then touch your toes.
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Teach others a word in a language that you know.
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Share something that's gone well this week (big or small).
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Make up a team handshake.
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Look up a joke and share it with someone today.
During your lunch break
May occur at these places:
Inside work cafeteria
Outside at worksite
Undercover at worksite
Offsite cafe
Outdoor public space
In your shared workspace
May occur at these places:
With machinery surrounding you
Inside a factory
Inside a large warehouse
Inside a chiller/cold environment
Inside a small physical space (e.g. in a vehicle)
On a construction site outside
On a construction site undercover