In this article, we will look at how you can spend a five-minute break to your own benefit.
According to the Labor Code of the Russian Federation, every employee is entitled to a break during the workday, and the employee has the right to use this time at their own discretion.
High productivity, positive thinking, and overall well-being are very rewarding goals that you can get closer to in just 5 minutes.
We suggest using 5 helpful exercises, aimed at maintaining mental health throughout the workweek.
Monday: the best time for a short 5-minute relaxation session:
- close your eyes and picture a pleasant memory, explore this image, feel its details, notice what is most enjoyable, and if you wish, draw or write the image down on a sticky note so it stays with you throughout the day.
Tuesday: add to your wish list for the coming month and write your wishes down on a sticky note:
- visit a place you want to go to (a museum, park, cinema, exhibition, concert, etc.);
- do an activity that you genuinely enjoy;
- meet up with people who are interesting and pleasant to be around.
Wednesday: a very simple and beneficial physical activity:
- workplace stretching is performed standing with your legs straight, repeating each exercise 5 times (bending forward and backward, left and right; torso twists left and right; raising your arms above your head, stretching up on your tiptoes, and lowering your arms down; turning your head right and left, up and down; spreading your arms to the sides and bringing your palms together with a clap), and repeating the sequence if desired.
Thursday: let's hold a session of positive affirmations—slowly and with a sense of acceptance, silently repeat these phrases in sequence 5 times:
- "I am a calm and confident person";
- "My abilities and mental resources help me in life";
- "I am an organized and worthy person";
- "I succeed in solving problems and overcoming setbacks";
- "I believe in a positive future".
Friday: the workweek is coming to an end—reflect on it, take a sticky note, and write down 5 lines:
- what you are satisfied with and even proud of;
- when you smiled and what pleasant moments you had;
- whom you want to thank and for what;
- what pleasant memory came to your mind;
- how you will treat yourself this coming weekend.
Conclusion: self-care is a natural process of maintaining good well-being and a positive mood!