Micro-Moments of Care – Self-Care for Busy Lives
Because self-care doesn’t have to be big to be meaningful.
You juggle a lot:
Home
Home admin
Work
Family
Life admin
And let’s be honest—some days, even brushing your teeth feels like a win.
When life moves fast, traditional self-care advice—like taking a weekend retreat or carving out a whole hour for journaling—can feel laughably out of reach. That’s where micro-moments of care come in.
These are small, intentional pauses throughout your day—tiny practices that reconnect you to your breath, body, and needs. And while they may be small in size, they carry big benefits.
Why Micro-Moments Matter
Micro-moments of care don’t require time off, special tools, or dramatic shifts. But they do require awareness.
They help regulate your nervous system, lower stress levels, and keep you from running on empty. For therapists, who often hold emotional space for others, these micro-recharges are essential to avoid burnout and maintain attunement.
6 Simple Micro-Moments You Can Try Today
1. Mindful Breathing (1-2 minutes)
Close your eyes. Inhale slowly through your nose for a count of four. Hold for four. Exhale through your mouth for six. Repeat three times.
A pause. A reset.
2. Step Outside (even just to the doorstep)
Feel the air on your face. Look at the sky. Notice a tree, a bird, a flower.
Let nature remind you that you're part of something larger.
3. Music Break (1 song, no multitasking)
Pop in your headphones. Choose a track that shifts your mood—soothing, energising, nostalgic. Let yourself really listen.
4. Grounding Touch
Place one hand over your heart, one on your belly. Notice the rise and fall of your breath. A simple, soothing gesture that says: I'm here.
5. Tea or Coffee Ritual
Instead of gulping it down distractedly, take one sip slowly. Smell the steam. Feel the warmth. Let this be a sensory pause.
6. Stretch It Out
Neck rolls. Shoulder shrugs. A forward fold. Release the tension your body holds from holding space for others.
Building a Habit of Tiny Care
Start by choosing one micro-moment and tie it to something you already do (e.g., after a client session, while waiting for the kettle, before checking emails).
Remember: consistency beats intensity. You don’t have to do everything. Just something.
A Final Thought
You deserve care, not just when things fall apart—but in the everyday moments of your life.
Micro-moments remind us that tending to ourselves doesn’t have to be another item on the to-do list. It can be as simple as one breath.
Prompt for reflection or journaling:
What’s one micro-moment of care I can weave into my day today?
