The Power of 30 Minutes
Got half an hour? It can change your whole day.
Stress is hard to avoid: Too many bills arrive on the same day. You run a few minutes behind in the morning. An on-going health problem saps your energy level.
Whatever the source of your stress, it’s important to have a few quick and easy strategies for handling it. That’s because unmanaged stress puts wear and tear on the body, according to the American Psychological Association. In fact, chronic stress is tied to conditions such as depression, diabetes, and heart disease.
The good news is that you can take a big step toward a necessary downshift, and it doesn’t require clearing a whole day. Just 30 minutes can be a crucial reset, experts suggest, with strategies like these.
1. Take a Walk
Although it may seem like a simple activity, walking is a powerhouse when it comes to health benefits, according to personal trainer and running coach Kourtney Thomas, C.S.C.S. Not only do you burn calories, especially if you walk briskly, but you also gain strength in every muscle group, improve your alignment — which helps with joint function — increase your breathing capacity, streamline your digestion, and boost your mood. It may even lengthen your life.
A 2019 study in JAMA Internal Medicine on older women found that as few as 4,400 steps daily was associated with lower mortality rates, compared with those who were more sedentary—and that the higher the step count, the greater the mortality decrease, until the trend leveled off at 7,500 steps.
Also, says Thomas, it’s often a welcome break from a hectic day, and it can also be a way to connect with a friend or family member too.
“Making this a regular habit can be something you look forward to doing, and maybe sharing with others,” she adds. “You can just appreciate that feeling of moving. That, in itself, can be very joyful.”
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2. Be Social
When we’re feeling stressed, it can be easy to pull away from others. But it turns out that loneliness and social isolation are themselves drivers of stress, according to the National Institute on Aging.
Making — and keeping — plans with others is a powerful way to keep stress in check, says Tanya Dalton, author of The Joy of Missing Out: Live More by Doing Less.
Having time away from your daily routines and tasks can be incredibly valuable as a way to connect with your partner, friends, or other loved ones. It helps to have a few rules, like no talking about health issues, or to-do list items. Remember, it’s a not a meeting.
Try doing an activity together, even if it’s just window shopping or taking walk. Maybe even go for a meandering half-hour drive and get a little lost.
“The point is to get away from news, and from all your everyday stressors, and to just be together,” says Dalton. “Talk about bigger things, like your dreams for the future, or tiny things, like something that made you laugh. Just be together for that time. You’ll likely find moments of surprise and delight, which is what date night is all about.”
3. Do a Crossword, Put Together a Puzzle, Read a Novel
Engaging in more complex activities during downtime — rather than passive ones like watching TV or scrolling social media — can offer a major boost in terms of building important pathways in your brain that help with productivity and focus, says Dalton.
For example, a 2019 study of older adults who regularly do crosswords and number puzzles found that those activities led to better brain function, including sharper memory, stronger reasoning, and more sustained attention.
Plus, it can be a boon for your emotional health. Taking just 30 minutes to bolster your brain health can make you feel calmer, more resilient, and better adept at problem solving.
“When you’re truly engaged in a task and enjoying it, that lights up all the parts of your brain related to pleasure and reward, and that can carry over into your work and everyday tasks as well,” Dalton notes.
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4. Prep Dinner for a Few Nights
Setting aside time to chop, peel, prep, and cook can be a great mindfulness break, according to dietitian Erin Kenney, R.D., owner of Nutrition Rewired and author of Rewire Your Gut. Rather than viewing meal planning prep as a rush to get dinner on the table, it can serve as a de-stressing opportunity, she believes.
“Take some time to focus on what you’re doing—and how it’s nourishing you on multiple levels,” she says. “Best of all, you can make enough for a few nights, which means you’ll have a healthy grab-and-go option.”
5. Carve Out Some Alone Time
When it comes to “self-care,” the term can conjure images of self-indulgence instead of true compassion for yourself, says Christine Carter, Ph.D., sociologist and senior fellow at the Greater Good Science Center at the University of California, Berkeley.
There’s an apt phrase that applies here: “You can’t pour from an empty cup.” But taking some alone time will give you a chance to replenish and reset, believes Carter. Giving yourself 30 minutes every day to take a walk, do a creative activity you love, meditate and/or do yoga, read an engaging novel, or just daydream isn’t an indulgence — it’s a major step toward better mental, emotional, and physical health.
“Self-care is not selfish,” she says. “Think of it as an opportunity to take care of yourself in a meaningful way. And through that, [you’re] building a stronger foundation for your family and your community. Putting 30 minutes aside for you, and what you need, isn’t a luxury. It’s a way to care for yourself in a meaningful way.”
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