Micro-moments of wellness: Clinical nutritionist shares 5-minute daily habits that could save your life

Wellness can feel like something we simply don’t have time for in today’s fast-paced world. For many it becomes just one more unproven task on an already bulging to-do list. But wellness doesn’t always demand big shifts or long hours. Occasionally the effect of small, intentional moments can be surprisingly potent.

“Being mindful for just a quick 5 minutes can change your mood and your stress levels so much that it gives our mind that little break,” Prachi Mandholia Clinical Nutritionist from Mumbai, told Moneycontrol. According to her, these “micro-moments of wellness” are doable, sustainable and easy to work into even the most hectic schedule.

Mandholia told Moneycontrol that when done consistently, these brief routines are akin to mental and physical reset buttons. They not only soothe the nervous system but also enhance focus, energy and emotional balance. Whether you’re trying to work from home, juggle a full calendar or just wanting to get out of bed and feel better quickly, these five-minute habits present a practical approach toward a healthy life — all without the pressure of being perfect.

Also read: Exercise tips: 6 home workouts to burn more calories than the gym

Here are a few simple habits that take little time but can greatly improve your mood, energy, and focus: 

• Breathe with Intention: We breathe so much every day, but not often mindfully. Try box breathing as in Inhale for four seconds, hold for four, exhale for four, hold again. Repeat for a few minutes.

Why it helps: This strategy stimulates the parasympathetic nervous system, reducing stress and increasing focus immediately

• Practice Gratitude in 3 Steps: Grab a notebook or your phone and write down three simple things you’re grateful for. It might be your morning chai or a helpful colleague, or even the weather.

Why it works: “Gratitude re-wires the brain to look out for positives, counteracts negativity bias and enhances emotional resilience,” says Dr. Anjali Mehta, Clinical Nutritionist.

• Move for Energy: Sitting for long hours? Leap up for a stretch, roll your shoulders or walk across the room. Exercise also increases blood flow and decreases stiffness.

Why it works: Small bursts of activity refresh the brain, warding off fatigue and boosting creativity.

• Take a Phone-Free Break: Put your phone away for five minutes. No emails, no reels, no alerts. All that’s required is a little rest time for your mind.

Why it works: A mini digital detox relieves your brain of a certain amount of mental clutter, making room for a reset.

Also read: 8 health benefits of pomegranates: Nutritionist reveals why you should have one daily

• Do a Quick Tidy-Up: Choose a small area — a corner of your desk, in-basket or the home screen on your phone — and declutter for five minutes.

Why it works: Keeping on top of small messes prevents overwhelm, creates calm and maintains focus.