Life’s chaos might not always leave room for grand transformations, but what if you could turn things around in just 20 minutes? That’s less time than it takes to snap out of a doom scrolling session or mindlessly consume (yet another) episode of your favorite sitcom. Yet, when used wisely, it’s enough to shift your mindset, sharpen your focus, or simply inject a bit of joy into your day. Fancy a pick-me-up? These 20 minute ideas will give your day that shake up it needs!
Take a Walk Outside
We all know it, but how many of us actually do it? A brisk walk in the fresh air is a miracle worker for your mood. Carve out 15 minutes for a stroll around the block (or better still the park) and notice your mood lifting. Some science says it can reduce cortisol and leave you feeling more creative and focused. It’s essential to not be distracted by your phone, so leave it at home and focus instead on what you can experience in the natural world. Listen out for birds chirping, leaves rustling, or even the sound of the wind.
Card and Board Games
Games were literally designed to be enjoyed, so have some fun with one! Choosing a game that requires a degree of deep thought is probably best though. Playing ten minutes of mindless Candy Crush isn’t going to cut it! Card games and board games tend to be the best options. Poker is a solid choice for those looking to improve their focus and strategic thinking. After all, how do you think the pros hold it together for those hours-long tournaments? If you’re after a sharper, more logical brain, then chess is a great choice too.
Move Your Body
Perhaps having a walk didn’t pump you up to the level you expected! Well, the good news is you don’t need a gym membership or a marathon commitment to feel the benefits of exercise.
Try a quick yoga flow, a short HIIT routine, or even a dance session. You can do any of these in your living room — or even in the office! Your coworkers might be inspired to get involved. Apps and online videos make it super easy and you can filter them to fit your time frame.
Tidy Up
Yes, cleaning can be a mood booster! Spend 15-20 minutes tackling a small area – a cluttered desk, a messy kitchen counter, or that chair in the bedroom that seems to attract every discarded item. We know, it’s not quite ready for the washing basket, but it’s not clean enough to go back in the wardrobe either. Clearing physical clutter has this clever way of clearing mental clutter too, leaving you with a sense of accomplishment and an environment that’s a whole lot tidier!
Learn Something New
Stimulate your mind by diving into a quick learning session. Watch a short documentary, follow a how-to video, or read an article on a topic you’ve always been curious about. You’d be surprised how much you can absorb in 20 minutes. Bonus – not only will you feel smarter, but you’ll also have an interesting tidbit to share at your next conversation.
Practice Mindfulness
Incorporating mindfulness doesn’t have to mean sitting cross-legged on the floor for hours. Take five minutes to focus on your breathing, close your eyes, and tune into the present moment. Guided meditation apps can help, or you can simply sit quietly, letting your thoughts pass by without judgment.
Mindfulness can be a bit of a miracle worker for some people and you won’t know if you’re one of them unless you try!
Cook (or Prep) Something Delicious
Spending 20 minutes in the kitchen is never a bad idea, we rely way too much on fast food that’s often expensive and unhealthy. A double whammy. So, instead of loading up Uber Eats, head to the kitchen instead! You could get breakfast prep underway for the rest of the week (overnight oats are quick, cheap, and nutritious), or you could whip up something for dinner right now.