This one is for when everything hits at once. The noise, the mess, the notifications, the to-do list that seems to grow instead of shrink. For those of us with busy, sensitive, or creative minds, it doesn’t take much to feel completely overloaded.
What Is a 5-Minute Pause?
It’s exactly what it sounds like — a short, intentional moment to stop, breathe, and check in with yourself. No pressure. No performance. Just a notebook, a pen, and five quiet minutes.
You don’t need to write anything profound. Sometimes I scribble lists. Other times I draw spirals or write “I don’t know what to write” three times in a row. The point isn’t what you write — it’s that you’re there, with yourself.
My Simple 5-Minute Ritual
Here’s how I like to do it:
- Find a soft spot — a corner, a chair, even the floor.
- Set a 5-minute timer on a phone (with a gentle chime).
- Open a notebook to a clean page.
- Write whatever comes — no filtering, no editing.
- End with one kind thought, like “I’m doing my best.”
Prompts for When You’re Not Sure What to Write
You can use these gentle prompts to guide your pause:
- Right now, I feel…
- One thing I want to let go of is…
- One thing I need today is…
- Something small I’m grateful for…
- A kind thing I can say to myself is…
Why It Helps
This tiny practice helps me:
- Catch my thoughts before they spiral
- Create space between the stress and my next step
- Feel grounded, even for just a few moments
It’s not magic — but it feels a little magical sometimes.
Remember:
Your notebook doesn’t need to be perfect. It just needs to be there.