When life gets busy—and it always does—it’s easy to let our wellness routines become anything but routine.

And while taking some time for ourselves can be a challenge, it doesn’t have to become an afterthought.  Activities like exercise, meditation and personal reflection may very well be the missing ingredient to jump-starting productivity and regaining a positive outlook on our day-to-day lives.

The next time your schedule has you feeling out-of-sorts or maybe just a little overwhelmed, remember to carve out some time for you. Try challenging yourself to one of the activities below – they’re only 20-minutes and the benefits will truly start to add up. These quick breaks are perfect for weaving into a busy schedule and will leave you feeling refreshed and ready to tackle whatever life has in store.   Give it a try. Whether you make time for one or time for four, the important thing is you’re taking control by making time for what’s important. You.

Here are a few ideas to start with, but remember to choose what makes you feel the best.

20-Minute Spa Session

Give your body the renewal it craves.

•    Release muscle tension and relieve joint pain
•    Improve circulation by 102%
•    Flush toxins out of the body

https://www.calderaspas.com/health-wellness/20-minute-renewal/power-water-top-5-benefits-water-immersion

https://www.calderaspas.com/health-wellness/power-warm-water

https://www.calderaspas.com/health-wellness/20-minute-renewal/live-dry-recover-wet-magic-hot-tub-hydrotherapy

https://www.calderaspas.com/health-wellness/20-minute-renewal/live-dry-recover-wet-magic-hot-tub-hydrotherapy

20-Minute Walk, Hike or Run

Get out there and soak in the sun.

• Burn 75 calories by walking just 2 mph
• Reduce stress and improve your mood with the release of endorphins
• Improve bone health with Vitamin D from the sun

https://www.calderaspas.com/health-wellness/20-minute-renewal/walk-little-faster-burn-lot-more-calories

https://www.tescoliving.com/health-and-wellbeing/fitness/2013/october/top-10-health-benefits-of-walking-everyday

https://www.webmd.com/depression/guide/exercise-depression

https://www.medicalnewstoday.com/articles/161618.php

20-Minute Meditation

Find a little inner peace.

• Manage stress and reduce blood pressure
• Improve focus throughout the day
• Sleep deeper and go to sleep faster

https://www.calderaspas.com/health-wellness/20-minute-renewal/need-relax-take-deep-breath-or-several

https://www.healthandyoga.com/html/meditation/objectives.aspx

https://blog.bufferapp.com/how-meditation-affects-your-brain

20-Minute Yoga Session

Get in shape and loosen up those muscles.

• Release muscle tension.
• Build strength and gain flexibility
• Reduce cytokine by 41% to energize and boost mood

20-Minute Mind Challenge

Sharpen your mind with brain-teasers and logic puzzles.

• Improve your memory.
• Develop your logic and reasoning skills
• Increase focus and strengthen concentration

https://www.huffingtonpost.com/2013/09/16/improve-memory-tricks_n_3922173.html

https://www.savingadvice.com/articles/2012/05/02/1010311_11-reasons-to-do-jigsaw-puzzle.html

20-Minute Reflection

Write a story, poem, or journal entry about your day.

• Enhance your memory with expressive writing
• Get a handle on stress by venting your emotions
• Enjoy the benefits of having a record of your life

https://lifehacker.com/why-you-should-keep-a-journal-and-how-to-start-yours-1547057185

https://www.rd.com/health/wellness/reduce-stress-through-journaling/

https://apt.rcpsych.org/content/11/5/338.full

Share these wellness challenges with your friends and family – just use the sharing icons below. What challenges will you take on? Tell us in the comments below.