Stress Less—Even on Your Busiest Days

Simple ways to fit stress relief into your day—no extra time required.

A very good friend of mine is going through some super stressful times. As her work buddy and someone who writes about stress, I was full of ideas: Meditate, Go Outside, Take Technology Breaks, Breathwork!

She replied that it’s sometimes hard to find the place to fit these things in. And I totally get that. Life gets hectic and harried and it’s just exhausting to think of how and when you are going to fit one more thing into your schedule.

In a lucky coincidence, I just read this great Substack post about How to get creative in squeezing leisure reading into your schedule and my brain was like BOOM: these would make a good mash up.

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Too Busy to De-Stress? Try These Simple Hacks

You know stress relief is important, but who has an extra hour just sitting around? Good news: you don’t need one. Managing stress isn’t about squeezing in long, time-consuming routines—it’s about finding quick, easy moments in your day to reset. Here’s how:

Photo by Brooke Cagle on Unsplash

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1. The Swap Minutes Method

This was the way I started, and I feel like it’s actually a lot easier than it sounds. Say you watch an hour and a half of TV every night before bed (or scroll if that’s more your thing). This method doesn’t ask you to give up the things you love—just swap some of the minutes.

So instead of 90 minutes, you watch 80 minutes (so still plenty of time for your shows), and then you just use those last 10 minutes to do something that reduces stress, like:

• Meditation

• Mindfulness

• Breathwork

• Connecting with a loved one (yes, pets count!)

• Stretching or listening to binaural beats

You can even pick another 1 or 2 activities and just swap a little bit at the end. Small swaps like this add up fast!

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2. Set a Reminder on Your Phone

Sometimes we’re super motivated to do something, but when life gets hectic, it’s SO easy to forget. This was me trying to build a stretching habit—I wanted to do it, but I’d get to the end of the day and realize I never did.

So I set a reminder on my phone (since the average person checks their phone a shocking 144-170 times a day!) to ping me after work. That tiny nudge was all I needed to actually follow through. Now, stretching after work feels automatic—but I needed that reminder to bridge the gap between wanting to and actually doing it.

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3. The Stolen Moments Method

Think you don’t have time for stress relief? You do—it’s just hiding in plain sight. Stress relief doesn’t have to be a big event. It can happen in those tiny in-between moments:

• A few deep breaths in the elevator

• A 30-second stretch while your coffee brews

• A mini gratitude check-in before bed

• A body scan while waiting for a Zoom meeting to start

These little moments add up, and your nervous system will thank you.

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4. The 10-Minute Rule

If self-care feels impossible, just commit to 10 minutes. Seriously, that’s it. Set a timer and do anything that soothes your stress:

• A short walk

• Journaling one thought

• Staring out the window (yep, daydreaming totally counts! Plus even looking out a window lowers stress by giving your brain a mental break, reducing eye strain, and providing a connection to nature.)

Most of the time, once you start, you’ll want to keep going. But even if you don’t? 10 minutes is still a win.

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5. Make It Digital

We grab our phones out of habit—so why not use them to help us de-stress? Instead of doomscrolling, try this:

• Use a breathing app for a quick reset

• Keep a stress-relief playlist one tap away

• Swap mindless TikTok videos for a quick meditation or laughter break (yes, watching dog videos totally counts)

Your phone is a tool—use it for things that actually help you feel better.

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6. Habit Stack for Instant Wins

If you pair stress relief with something you already do, it becomes automatic. That’s why habit stacking works so well. Try these combos:

• Deep breathing while brushing your teeth

• Listening to calming music on your commute

• Doing a quick stretch before checking your email

The goal? Make stress relief a built-in habit, not another thing on your to-do list.

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7. Make Relaxation the Default

Half the time we reach for our phones, it’s just muscle memory. What if, instead of scrolling, you picked up something calming instead?

• Keep a stress-relief tool (like a fidget, essential oil, or journal) in key places—your nightstand, car, bathroom (yes, really)

• Swap screen time for something that actually relaxes you—like a book, puzzle, or stretching session

Small changes = big impact on stress.

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8. Do What Actually Works for You

The fastest way to give up on stress relief? Forcing yourself to do things you don’t enjoy. You don’t have to meditate, do yoga, or take bubble baths. Instead:

• Love music? Make a stress-free playlist 🎶

• Prefer movement? Try a quick dance break 💃

• Hate journaling? Voice-record your thoughts instead 🎤

The best stress relief is the kind you actually enjoy. That’s what you are going to do consistently enough for it to help you.

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9. Let Go of Perfection

Stress relief isn’t all or nothing. Doing something is always better than doing nothing.

• If you meant to do a full yoga session but only had time for one stretch—that counts.

• If you didn’t have time for deep breathing but unclenched your jaw instead—that’s progress.

• If journaling felt overwhelming but you jotted down one thought—that’s still reflection.

We get so caught up in the idea that if we can’t do the whole thing, it’s not worth it. But even the smallest effort makes a difference.

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Bottom Line? Make Stress Management Fit YOU.

You don’t need to find time—you just need to use the time you already have differently.