When I work with people on stress management—people with normal lives and challenges—one central question usually arises: How much time must you invest to achieve real changes in your stress experience?

We often believe that self-care is limited to a bit of exercise and reasonably good nutrition, done as efficiently and time-savingly as possible. But the reality is different. Basics like enough sleep, genuinely healthy eating, regular exercise, and restorative breaks are often missing.

How many of you can honestly say that these „basics“ work well in your daily life?

☐ Yes
☐ No
☐ Maybe
☐ Sometimes
☐ Never
☐ Only on vacation

Don’t worry; it’s always possible to tweak these fundamentals. But when something is out of balance—no matter the area—the biggest question is often: How much time do I need to invest to feel better?

I often hear: „I don’t have time for stress reduction methods like meditation, mental training, mindfulness training, supervision, therapy, or even breaks.“ (So, the need isn’t big enough yet!)

My former sports coach self would have said: „OK, then this isn’t right for you. You don’t really want to invest. Good luck with that!“ But as a mindfulness trainer who believes that targeted practice and support can improve quality of life, I ask:

What’s the minimum amount of time you can commit EVERY DAY starting today? If the answer is five minutes, then we start with five minutes.

Through supported self-experience, you will see the numerous ways (just five minutes!) to manage stress—and there are many!

So, we’ve established the five minutes. How do you stick to it? Free will is often a nice story, especially if you’re inexperienced. So, I ask:

What habits do you already have that work well? Aha, you always make yourself a coffee first thing in the morning—then we’ll link the five minutes to the coffee. Or we’ll find someone around you to remind you (lovingly or firmly, or both), or better yet, to practice with you.

There are 24 hours in a day—hopefully, you sleep 7 ½ to 8 of them. That leaves about 16 hours minus work, perhaps about 8? The remaining time is for: family, friends, leisure, sports, eating, activities. Somewhere in there are five minutes, actually much more. But you’ll only discover that once habits become clear and, through self-observation, give you a startling revelation.

Please check your average daily screen time (just) on your phone NOW and take five minutes from that, which you will now use for stress management.

Deal? 

🕰️ 😊

Enjoy mindfulness!

Kristin