We independently select these products—if you buy from one of our links, we may earn a commission. All prices were accurate at the time of publishing.
It’s so easy to procrastinate when your to-do list gets too long. Even if you’re somewhat motivated to tackle one of your tasks, the sinking feeling of overwhelm lingers. The good news is there’s a way to stop this cycle even before it begins: The key is to break all tasks into smaller, approachable bite-sized steps so the anxiety doesn’t prevent you from getting started.
James Clear of “Atomic Habits” fame calls this philosophy “the 2-minute rule,” which essentially means that if you can complete a task within 120 seconds, you should tackle it now instead of waiting until later.
For more content like this follow
I’ve used this philosophy in my professional and personal life, and I’ve also included it in some of my self-care goals. Here’s how I use the two-minute rule in my life.
When I first discovered this rule, I combined all the tasks on my to-lists on one piece of paper to get a visual of everything I had to do. I noticed three different realms — personal, professional, and self-care — and decided on the three most important tasks within those categories.
I wanted to make a better effort to connect with my friends and family. It wasn’t always feasible to talk on the phone or meet for lunch or dinner, but it would take less than two minutes to text or send an email to my sister or one of my childhood friends. A simple, “Hey I just want to check in to see how you were doing,” wasn’t a heavy lift. In less than two minutes, I reached out to at least three to four people I hadn’t talked to for some time.
In my professional life, I hated waking up to a full email inbox. I decided to use two minutes to go through my messages and respond to two to three easy emails. The responses usually required a couple of sentences or less and as a result, my inbox was a little less all-consuming than the day before. I used this technique for at least a few minutes every single day. After a week of trying the two-minute rule with my inbox, the feeling of overwhelm became less intense and I actually replied to several emails throughout the day.
I am always looking to improve my self-care regimen. Because my work involves hours at the computer, I tried different tactics to be less sedentary. I started doing kettlebell swings for two minutes after a few hours at my desk. At the end of the day, I’d completed at least 50 or more swings and had taken several short breaks to stand up and move around for a minute (or two).
Put Yourself in the Best Position to Start
When I decided to take on the two-minute rule, I started with habits I could easily incorporate in my daily life: drinking water, folding a few pieces of laundry, straightening a part of the house that wasn’t too messy, unloading the dishwasher, and similar to-dos. I found the best way to use this rule successfully is to take on quick tasks, not a huge project. For instance, I couldn’t read an entire book in two minutes, but if I wanted to read more, I could get a few pages into a new novel. The same applied to other, loftier goals like meditating. I started with two-minute increments of meditation throughout the day and by the end of a week, I found that I’d sat in silence for at least 15 to 20 minutes in seven days.
Once I started taking the time to carve out two-minute moments, I found myself building on those short time blocks and those habits became a natural part of my day. The key is to find the goal you want to accomplish and break it into a small series of tasks you can actually do in two minutes.
Initially, I dismissed how “productive” I would be with the two-minute rule. But after working on several habits over several weeks, these micro-moments added up and led to less overwhelm. I wasn’t spending hours doing a task because I had budgeted my time throughout the week. In a surprising twist, my to-do list became shorter and I found myself crossing more things off the list. Committing to the process by focusing on the “tiniest” parts of my habit and not worrying about the end goal gave me a whole new perspective on my to-do list.
In order to measure my productivity, I kept a chart of my progress. I listed the task and the minutes I spent on it each day, and at the end of the week I’d tally my time total. Tracking my progress visually became a motivator. In some instances, I did more than what the two-minute rule required, but I understood it was the natural progression of having a routine and implementing a ritual. Working on these small steps helped me make a lifestyle change by turning my overwhelm into action and approaching my goals with a different perspective. Crossing lots of tasks off my to-do list was just an added bonus.
Kristen is a Washington, D.C.-based freelance writer and homebody. She specializes in home and lifestyle content, and loves helping others live their best lives at home and beyond. Romanticizing her life since 1987, you can probably find her sipping on iced coffee, crushing a Crossfit workout, designing her next dream space, or blasting Taylor Swift.
We independently select these products—if you buy from one of our links, we may earn a commission. All prices were accurate at the time of publishing.
When you have depression — something I experience without fail every single winter — it can feel hard to take care of yourself, even though that’s exactly what you need. Some days, everything but leaving the comfort of your bed can seem insurmountable, and it can feel impossible to attend to even basic needs.
Depression can take away your ability to carry out your regular self-care routine, but other mental health conditions can impact this, too. If your nerves are frazzled, you may feel too anxious to do anything but worry. If you’re reliving trauma, you may feel too sad or even unworthy of any self-care. And even if you’re not dealing with a diagnosed mental health condition, a bad day can absolutely put self-care last on your priority list.
For more content like this follow
It’s a buzzword that’s been tossed around the last few years, but self-care really does work. Whether it’s taking an extra-long bubble bath or hitting the gym for a much-needed sweat session, research has proven that self-care has the power to improve well-being, lengthen lifespans, and decrease healthcare costs, as one 2021 study shares.
But if you’re not exactly feeling like yourself these days, and poor mental health is getting in the way, self-care might seem impossible. As a year-round self-care devotee, I get realistic about my ability to carry out certain routines while I’m experiencing winter depression. I know I won’t have as much energy to practice the same level of self-care that I do in July. So, I dial it down and make it more manageable — but I still make it a priority, even on my worst days.
These are some low-lift (and bonus: low-budget) self-care ideas that help me while I’m in the throes of depression. What’s effective for me might not vibe with you — and that’s OK, because every person needs to figure out the self-care tactics that work for them. But these will hopefully inspire you to weave some easy self-care into your day, even if you’re struggling.
Reading has long been a soothing activity for many, but speaking for myself, sitting down with a lengthy book can easily overwhelm me if I’m depressed. If your idea of the ultimate act of self-care is reading a thick book, by all means, have at it. But if you’re like me and can’t fathom the idea of tackling a book, make your goal smaller.
For example, I have an entire shelf in a closet dedicated to my favorite childhood books. When I’m feeling lousy, I pull one out for a nostalgic fix that isn’t overwhelming to read. Flip through a magazine, even if all you can do is appreciate the photos. Spend five minutes reading lifestyle articles online that lift your spirits (on a site like Apartment Therapy, perhaps?).
Shop for Vintage (Or Anything That Gives You a Spark)
I’ve always called vintage shopping one of my top self-care activities. There’s something so relaxing about perusing booths at a flea market and searching for specific items that gives my brain something to focus on other than whatever mental health hurdle I’m facing. Plus, oftentimes, thrift shopping doesn’t break the bank. If you feel up to it, take yourself to a cool, local antique store, find an indoor market, or go thrifting, and you may discover that it’s your favorite way to practice self-care, too. Can’t get out of bed? I’ve found that Facebook Marketplace, Etsy, and eBay are excellent stand-ins when leaving the house isn’t in the cards.
I know, I know — this is one of the more hackneyed self-care activities, but there’s a reason for it. It really does work and it’s easy to do, even if you have zero motivation. I’m not much for bubbles or bath bombs, but I love sinking down into the hottest water I can stand (just test the water first so you don’t burn yourself!). I also sprinkle in Epsom salts. I’m partial to Dr. Teal’s Epsom salts (three pounds costs less than $6). Choose a scent that works well in the moment (i.e. lavender for bedtime, peppermint for energy), turn on some music, and put on a sheet mask, which is another budget-friendly way to practice self-care.
Pets have been proven to lower blood pressure, decrease stress, and boost their owners’ well-being. It’s something I’ve personally experienced time and time again. Whether we’re cuddling on the couch or tossing a ball, my corgi, Dolly, is a major component of my self-care routine — and I improve her quality of life, too! On your bad days, plan on plenty of quality time with your pet. No pet? Snuggle up to a pal’s pooch, sit on a bench near a dog park, or watch YouTube videos of adorable animals. It’s low-cost and you can do it without leaving your bed.
This isn’t exactly a self-care activity. It’s more of a mindset shift, which is a way of taking care of yourself and it’s free. You’re having a bad day or your mental health is suffering — cut yourself some slack. Accept that today, your self-care might look different than it does on other days, or from what other people do for self-care. Can’t muster up the energy for that five-mile run? Take a walk on your home treadmill or do a simple meditation instead. Socializing typically makes you feel better, but today, you’re not up for it — text a friend or have some alone time to process and feel better. Remove the guilt, ease up, and meet yourself where you are. Those short, doable bursts of self-care will make a difference and get you through until you feel like you again.
If you’re feeling hopeless, have lost interest in everyday activities, or have other uncomfortable, persistent symptoms, it may be time to reach out to your doctor. You can also call the National Helpline at 1-800-622-4357.
We independently select these products—if you buy from one of our links, we may earn a commission. All prices were accurate at the time of publishing.
Personally, I find “fresh starts” to be a little daunting. They make me feel like I’m making a serious commitment to a new habit, and when I inevitably break that commitment — I know I will! — I’m going to feel like I let myself down. That’s why any time I want to change an old habit or start a new one, I prefer to get in the headspace of “positive notes.”
A positive note feels less consequential than a fresh start, although it can be just as impactful. Positive notes are more forgiving, because the phrase doesn’t suggest that I’m doing something wrong if I start, say, remembering to use my standing desk’s standing function, but then stop for two months. My note just reminds me that I have the option and willpower to treat myself more kindly, and even if I don’t heed that reminder every day, I can benefit from it when I do — with zero slacker’s guilt.
Find inspiration for your own positive notes with these feel-good tools and home accessories that our editors found helpful for themselves!
Meeting professional and personal goals means knowing what those goals are — and the New Year is the perfect time to figure those out. Your intentions may come when you’re in the shower, on a walk, or right before you sleep. Sometimes these whispers need a nudge to become priorities in your day-to-day life.
For more content like this follow
Journal prompts can be useful tools to reflect on the past and set specific intentions to move ahead in the new year. You can either reflect on some of these prompts by writing them in a journal, or even talking them over with a friend.
If you’re looking to break in your brand new journal, use these journal prompts to help with self-discovery, anxiety, healing, and reviewing the year, as well as questions to help teens:
Journaling Prompts for Self-Discovery
Self-discovery often requires time to reflect. Near the end of December, I reflect on choosing a word of the year, as opposed to setting resolutions. Choosing one word is a way to prompt me into self-discovery on how I want to set the tone for the next 12 months. In years past, I’ve chosen compassion, laughter, pause, and let go. Here are some of the ways prompts can help you arrive at your word of the year:
To help the self-discovery process, you don’t necessarily need to rely on a word of the year. You can ask general questions to dive deeper into your self-discovery journey. Psych Central offers some questions on how to approach this process:
Journaling Prompts for Anxiety
Research shows that to help alleviate stress and anxiety, journaling can lessen intrusive thoughts. In a study, participants who journaled for seven weeks found that consistently writing thoughts in a notebook or journal helped with anxiety. Confused on where to start? There are some recommendations on what to ask, according to The Good Body.
Journaling Prompts for Healing
Healing requires time to process all of the emotions — it will likely feel uncomfortable, but it also likely means you’re involved in helping yourself get better. Silk and Sonder offers some questions that may be helpful in your healing:
Journaling Prompts for Reviewing the Year
As you enter into a new year, it makes sense to review how you spent the last 12 months, from what you did right to where you may improve in the upcoming months. The questions can be broad or as specific as you like. Renowned therapist and author Nedra Tawab recommends that you ask these questions:
Journaling Prompts for Teens
Journaling is beneficial for adults, but can also be a useful strategy for teens. Teens are likely going through so many ups and downs in their adolescence — feelings that arise from social media, navigating relationship issues, and working through managing school work, friends, and extracurricular activities. If they practice journaling in their formative years, it can be something they carry with them in adulthood.
