Hustle culture has become a parody of itself. All over social media, the “grindset” mindset is glorified and marketed, setting unrealistic expectations. Grinding through back-to-back meetings, multitasking between work and parenting, or squeezing in workouts between errands may look impressive in our imaginations, but this nonstop pace is ultimately an energy killer and actually limits productivity long-term.
You don’t need a silent retreat or hours at the gym to recharge– often you just need five minutes, done right. Whether you’re wrangling kids, rushing to endless Zoom calls, or trying to reset between seemingly infinite tasks, this guide is for you. Here are some powerful break habits that easily fit into your busiest days, that bring big results with only small changes.
When You’re Stuck at Your Desk
Sitting at your desk can be exhausting. Before you know it, your body locks up: tight shoulders, aching lower back, stiff neck, labored shallow breathing and a slow mind. This mental and physical stagnation chips away at your performance, making even simple tasks feel difficult.
The solution is simple: snap out of the slump by resetting your attention, feeding oxygen to your brain, and loosening your body. Try out these five minute resets so that you’re ready to fully engage with your next task:
- Five-minute mobility circuit: Stand up and move through a fast sequence: 10 neck rolls in each direction, 10 shoulder shrugs lifting up toward your ears and releasing fully, 10 standing cat-cow stretches, and 10 standing twists per side. This gets oxygen flowing to your brain so you feel awake and focused.
- Chair stretch sequence: Sit at the edge of your chair. Hinge forward for a seated forward fold, letting your head hang and stretching the spine. Come back up and do a seated spinal twist on each side, followed by wrist stretches. This undoes tension in your highest traffic areas.
- Three-minute box breathing and two-minute window break: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat for 3 minutes. Then spend 2 minutes standing by a window, breathing deeply and letting your eyes focus on something outside. This combination resets your nervous system and gives your eyes and brain a break from the screens.
To enhance the effects of your reset, pair movement with targeted support for circulation and focus. CHOQ’s Action 2.0 is formulated with adaptogens like rhodiola and amla to help sharpen attention and sustain mental energy, ideal for those midday slumps.
When You’re in the Kitchen
The kitchen is the heart of the home, but can sometimes feel like the most stressful place to be. You’re juggling recipes, cleaning up, and dealing with family interruptions. In those moments when your mind is racing and your nerves are frayed. The sensory overload and decision fatigue can wear you down fast.
The goal here is to shift your nervous system out of that reactive and wired state so you can move through your tasks with more ease and less tension:
- Mindful breathing and rehydration reset: Stand still with both hands resting lightly on the counter. Close your eyes or soften your gaze. Take five slow, deliberate breaths. Afterward, drink a full glass of mineral-rich hydration. These acts ground your attention and replenish the fluids that your body has been quietly losing.
- Grounding feet exercise: Stand tall and feel your feet connect to the floor. Shift your weight slowly forward and back, then side to side, noticing how your balance changes. This anchors your attention to the present moment, giving your body a subtle release from tension.
- Eyes-closed body scan: Close your eyes and bring awareness to your body from head to toe. Notice any areas of tension without judgment. This helps to break the cycle of your racing mind and restores inner calm.
When the Kids are Driving You Crazy
Your kids are pushing every last button and the emotional overload is driving you up the wall. One minute everything seems okay, and the next you’re snapping and reacting instead of responding calmly and lovingly. The constant demands leave no space to think or breathe.
Time to release tension and create a mental buffer. These five minute breaks help you channel stress energy into movement and connection, giving you and your kids a reset:
- Turn chaos into fun: Call a five-minute dance party, freeze dance, or animal walk session. Pick a song, turn it up, and move together. This channels building stress into playful movement and burns excess energy.
- Hide-and-seek hack: Tell the kids to count to 60 while you “hide.” Step away into a bathroom, closet, or just behind a door and take five slow, deep breaths. This creates a momentary buffer to calm yourself so you can return with more patience and awareness.
- Hug and hold reset: Pause the action. Give your child a long, firm hug. Breathe deeply together. This activates oxytocin, the connection hormone, reducing stress and shifting the mood.
When You’re Between Errands
The rush between errands leaves no time to decompress, but that’s when you need it the most. You jump from one responsibility to the next, but your brain stays stuck in the residue of the last task. That lingering mental clutter drains your focus and has you moving through your day on autopilot.
The goal is to clear away that clutter and create a clean mental state. In five short minutes, you can shift from reactive to intention so you approach your next task with calm and focus:
- Breath anchor: Stand still or sit upright. Inhale through your nose for a count of 4, hold for 4, then exhale slowly through your mouth for a count of 6 and repeat. This breath pattern lengthens your exhale, which in turn signals your nervous system to downshift from fight-or-flight mode.
- Gratitude or “one win” reflection: Pause for a moment and name, either silently or aloud, one thing you’re grateful for or one small win from your day so far. This practice primes your brain for positive and focused action, while allowing you to reflect on the tasks completed.
- Silent stand: Plant your feet firmly on the ground. Close your eyes or soften your gaze. Stand still and bring your attention to your breath and your body’s contact with the ground. One minute of this can reset your mental state and recenter your awareness.
You’re Ready to Reset
Five-minute breaks, done with intention, work because they interrupt autopilot and bring your body and mind back to center. Next time you feel tension creeping in or notice your focus fading, don’t push through. Pick one of these simple habits and give yourself that reset. You’ll be surprised how much sharper, calmer, and more in control you feel. Small changes add up, so start with just five minutes.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article, made available via Choq, are for informational purposes only and do not constitute medical advice. The content presented here is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.