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In a world that feels constantly on the go, finding time for mental fitness can seem impossible. But here’s the thing – building mental fitness doesn’t need to take hours. In fact, just a handful of mental fitness micro moments spread throughout your day can make a real difference to how you feel. And the best part? With the four micro moments we’ve suggested below, you only need nine minutes a day.
Here’s how to weave mental fitness into a busy schedule:
1. Morning mindset (2 minutes)
Before diving into the day, take two minutes to set a positive intention. While still in bed or over your morning coffee, close your eyes, take a few deep breaths, and decide on one thing you want to focus on that day (e.g. “I’ll stay patient in stressful moments”). This small step starts your day on the right foot.
2. Midday check-in with your village (3 minutes)
3. Afternoon pause for your emotional muscles (1 minute)
Strengthening your connection muscle, by incorporating small acts of connection into your daily routine can have long-term benefits for your mental fitness. Imagine how it would feel to know that, every day, you’ve done something to strengthen your bonds with others. It could be as simple as sending a message to ask how someone’s day is going or inviting a friend to take a walk with you. These tiny moments create the glue that holds relationships together, especially in tough times.
4. Evening recap (3 minutes)
At the end of your day, take five minutes to reflect. What went well? What are you grateful for? This moment of reflection helps ease you into sleep and set a solid foundation for tomorrow.
By spreading nine minutes across your day for some mental fitness micro moments, you’ll improve your mood, strengthen your emotional muscles, and deepen your connections. These small, consistent actions can create meaningful, lasting change in your daily life.
Join us for the 21 Days of Mental Fitness workout
Ready to kickstart your mental fitness? Try our 21 Days of Mental Fitness workout here.
The Science of Mental Fitness
This study found that on average, it takes 66 days to form a new habit. Small, daily actions – like the micro moments of mental fitness – can help establish positive, lasting behaviours over time. Lally, P., van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009.
