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5 Things to Do for 5 Minutes a Day to Relieve Stress
Emerging research is finding that even a few minutes a day of the right kind of stress relief can make a real difference
Looking at art is a simple, quick way to destress.
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While prioritizing mental health is important throughout our lives, it’s especially critical for adults 50 and older, in part because they can take longer than younger individuals to recover from stress. In older adults, stress raises the risk for chronic aging-related diseases such as type 2 diabetes, Alzheimer’s disease, osteoarthritis and heart disease.
The good news: If our goal is to manage stress and feel better, maybe we don’t need a lengthy vacation or an hour of yoga every day.
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According to Catherine Sanderson, psychology professor at Amherst College and author of The Positive Shift: Mastering Mindset to Improve Happiness, Health, and Longevity, small moments have a meaningful impact on our happiness. “What the data now is really showing is that these sort of micro-moments are having tangible increases on people’s mood,” she says.
A new focus on small moments
In a 2025 study in Psychology of Popular Media, people who spent just five minutes daily meditating or watching professionally produced inspirational videos felt more hopeful than those who scrolled social media or watched videos of comedians. Those who meditated or viewed inspirational videos also experienced less stress than the other groups up to 10 days after completing the activity.
And some research indicates that micro-moments — short, intentional amounts of time — might be even more helpful than longer activities. A 2020 study in Mindfulness found that people who meditated for five minutes benefited more than those who meditated for 20 minutes (although both groups did benefit). Five-minute meditators became more consistently mindful and experienced less depression, anxiety and stress than those meditating for longer.
Why longer isn’t necessarily better
We know that self-care — from meditation to exercise to bird-watching — is good for us. But how can it be true that less is better than more? One reason may be habituation, or the way our nervous system adapts to a stimulus, says Eli Susman, psychologist and author of Micropractice: A Science-Backed Approach for Calm, Clarity, and Joy in 30 Seconds or Less, publishing in September 2026.
To understand habituation, imagine diving into a pool of cold water. The first seconds feel sharp and electric, but eventually that cold sensation eases. Similarly, “things that might feel soothing at first may start to feel flatter as they go on,” Susman says.
As our exposure to a stimulus stretches longer, distraction and low energy can come into play. “It’s possible that your attention systems start to fatigue over time,” Susman says. This might explain why completing just five minutes of guided meditation or one to two minutes of physical activity refreshes us more than trying to do the same activity for 60 minutes.
This doesn’t mean longer practices aren’t helpful. When it comes to meditation, in some studies, “longer practices still outperform shorter practices,” Susman says. But in general, shorter sessions are at least as effective as longer ones, particularly for beginners.
Another reason short practices — or what Susman calls “micropractices” — are so valuable: Because they’re brief, we’re more likely to complete them. Mindfulness studies indicate that to achieve a good outcome, “it’s not about how much time you spend but how consistent you are,” he says.
In a 2024 study published in Behaviour Research and Therapy, Susman and coauthors evaluated how 20 seconds per day of self-compassionate touch — a self-soothing micropractice developed by Susman — helped participants’ mental health. After one month, people who practiced regularly noticed significant improvements in self-compassion, mental health and stress. (Read on for how to try this yourself.)
Harnessing micro-moments
To boost mental health and counter stress, aim for five minutes of purposeful self-care each day. And feel free to mix things up: When we have a variety of practices to choose from, Susman says, we’re more likely to continue them long-term.
No matter which activity you choose, the key is to do it in the same context each day so it’s more likely to become a habit. Don’t worry about completing the practice at an exact time, but make it part of your routine. For instance, you could meditate after brushing your teeth each morning.
Below are five practices that you can do in five minutes each that will help relieve stress in your life.
1. Meditating
You can meditate by simply finding a quiet space and allowing your mind to wander. But if you prefer more structure, consider a guided practice. Organizations such as Greater Good Science Center and Mindful.org offer guided meditations online. AARP’s Staying Sharp program has dozens of guided meditations to try, ranging from five to 20 minutes. ou can also try the self-compassionate touch exercise developed by Susman. Find a comfortable position, and soften your gaze or close your eyes. Reflect on a recent mistake or failure that’s troubling you or that has made you feel that you have fallen short, and observe what arises in your body. Now imagine sending yourself kindness and warmth, or as Susman puts it, “the energy of giving yourself a hug.” If you wish, you can bring one hand to your belly and one to your chest. Susman suggests asking, How can I be a friend to myself in this moment?
Choose three things you are thankful for each night.
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2. Gratitude journaling
Research has found that expressing gratitude improves our mental health and reduces feelings of anxiety and depression. To put this into practice, Sanderson suggests composing a letter that expresses gratitude or choosing three things you’re thankful for each night and writing them down. Gratitude can be especially helpful for people who are facing challenges such as physical or health struggles, says Sanderson. In a 2025 Healthcare study of older adults facing chronic diseases, gratitude was strongly linked with happiness. (For tips on how to do this, read How to Start Gratitude Journaling.)
3. Decluttering your space
A messy, disorganized living space can make us feel stressed and overwhelmed. A 2022 study in The Journal of Consumer Affairs found that people who engaged in decluttering experienced positive emotions afterward. Use your micro-moments to tackle clutter in manageable chunks: Set a timer for five minutes and focus on clearing a small space, such as that overflowing drawer in the kitchen.
4. Taking in a sunrise or sunset
Extensive research suggests connecting with nature helps us feel better both mentally and physically. And viewing a sunrise or sunset — or even just photos of one — may be especially beneficial, according to a 2023 study in the Journal of Environmental Psychology. When participants looked at images of urban and natural settings, they not only rated the natural settings higher but also considered the photos with sunrises and sunsets to be the most awe-inspiring. Experiencing awe can boost mood and positive emotions, researchers noted.
5. Looking at art
Another simple way to de-stress? Look at art, says Sanderson. You don’t need to visit a museum to reap the benefits of this practice: A 2025 study in Psychology of Aesthetics, Creativity, and the Arts found that people who engaged in a virtual gallery experience — viewing selected works of art online — experienced an increase in well-being following the activity.
While all these activities can improve mental health, what feels most restorative will vary for each individual. For instance, some people might find viewing the sunset powerful; others may benefit most from meditating, Sanderson says.
When stress feels unmanageable, it’s comforting to know that short, intentional well-being practices can make a difference. “Everybody can find five minutes,” says Sanderson.
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