When you hear the words self-care, what comes to mind? Maybe a vacation, a yoga class, or a few hours away from your responsibilities. These can all be valuable ways to recharge, but they also require something many of us don’t have in abundance: time. Most people do not have the luxury to press pause on life for hours at a time. Between work, family, relationships, responsibilities, and the never-ending to-do list, self-care can start to feel like another task you are failing at. The truth is that self-care does not have to be big to be powerful.

What are micro-moments?

Micro-moments are tiny bits of time throughout the day. They can be anywhere from a few seconds to a couple of minutes, where you can turn inward and mindfully care for yourself. They can happen anywhere, anytime. While you are waiting for the coffee to brew. Before you step into a meeting. During your walk from your car to the office. In between notifications, tasks, or conversations.

In these small windows of time, you have a choice of whether to operate on autopilot or take a moment to pause, breathe, and check in with yourself. Micro-moments don’t require perfect conditions, expensive tools, or long stretches of free time. They simply require your presence.

Why micro-moments work

It’s easy to underestimate the impact of small actions, but your nervous system does not always need a grand intervention. It responds to repetition, intention, and gentle regulation.

  • Micro-moments lower stress before it builds: When we wait to “deal with it later,” stress tends to compound. Micro-moments allow you to release tension in real time, which helps prevent emotional overload.
  • They reinforce self-worth: Each time you pause to care for and acknowledge yourself, even briefly, you are telling your brain that you matter. These moments gradually build a stronger sense of self-respect and inner safety.
  • They are sustainable: Unlike big self-care events that can feel rare or unsustainable, micro-moments are accessible. You can integrate them into even the busiest days.
  • They help you reconnect: When life pulls you in a million directions, micro-moments bring you back to your body, your breath, and the present moment, offering clarity, calm, and grounding.

(Now the “moment” you’ve all been waiting for…)

10 simple micro-moments to try today

Examples of micro-moments, or small acts of self-care, you can try today include:

  • Take three slow, deep breaths before responding to a message or an email.
  • Check in with yourself by asking, “What do I need right now?”
  • Place your hand over your chest and feel the warmth and weight of your own presence.
  • Take time to notice if your jaw is clenched or your shoulders are tense, and release that tension.
  • Take a mindful sip of coffee, tea, or water, focusing on the taste, temperature, and sensation.
  • Listen to a song with your eyes closed, fully immersed in the music. 
  • Stand outside for one minute, feel the air on your skin, and notice the colors around you.
  • Repeat a calming phrase to yourself. For example, “It’s okay to pause” or “I am doing the best I can.”
  • Write down one thing you are grateful for, no matter how small. 
  • Turn off your smart device notifications for 10 minutes and just be.

Try it! Set an alarm or calendar reminder three times a day with the label “micro-moment.” When it goes off, take 60 seconds to breathe, notice, and offer yourself compassion. Tune in and notice how you feel after just one week.

If you are feeling overwhelmed, disconnected, or just too busy, start small. Start now. You do not need to wait for a weekend, a break, or a better version of yourself. Sometimes, a single micro-moment is enough to shift the direction of your entire day.