I remember a time early in my recovery when I couldn’t even imagine the idea of self-care. My days were a blur of cravings, shame, and trying to hold it together long enough to get from sunrise to bedtime without falling apart. Everyone kept telling me, “Take care of yourself,” but honestly? I had no idea what that even meant.

I thought self-care was for people with time, money, and energy — three things I didn’t have. The idea of long bubble baths or yoga retreats felt laughable. What I needed were tiny, manageable things I could do when my mind was racing, my heart felt heavy, and my hope was running low.

Over time, I discovered that five minutes can be enough. A deep breath, a quick journal scribble, or just stepping outside to feel the sun on my face could shift my entire day. And those small moments? They stacked up. They reminded me I was still here, still fighting, still worthy.

If you’ve ever felt like you don’t have time for self-care, this post is for you. I will share simple, five-minute practices that helped me find a little peace and strength in the chaos of recovery — and I promise, you can do them too.

1. The 5-Minute Mindful Breathing Reset

Ever catch yourself holding your breath when life gets overwhelming? Spoiler alert: we all do it.

Why It Matters:
Mindful breathing helps ground you in the present moment. When stress, cravings, or tough emotions hit, your breath can be your anchor.

Practical Tip:
Close your eyes. Inhale for a count of four, hold for four, and exhale for six. Repeat for five minutes. That’s it. Even doing this once a day can steady your nerves and clear your head.

I have done this several times to restart my day in recovery. If you are not able to set aside five minutes, then try for a minute or two.

2. Quick Journal Dump: Clear the Mental Clutter

Got a swirl of thoughts you just can’t shake? Write them down — messy, honest, and unfiltered.

Why It Matters:
Journaling isn’t about grammar or deep wisdom. It’s a tool for release.

Practical Tip:
Set a timer for five minutes. Write down everything on your mind — fears, wins, random to-do lists, whatever. Burn the page afterward if you want. The magic is released.

When you do this practice write with no “ filter” don’t think about what you are writing just write down everything even if it seems silly. This is one of my favorite practices.

3. 5-Minute Gratitude Check-In

When life feels heavy, gratitude can be the flashlight that cuts through the dark.

Why It Matters:
Gratitude rewires your brain to focus on the positive.

Practical Tip:
List three things you’re grateful for right now. Big or small — fresh coffee, a supportive friend, or you made it through another sober day. Say them out loud or jot them down.

When you write a gratitude list your mood improves for the better. You will feel positive vibes coming back into your life.

4. Mini Movement Break

Don’t underestimate the power of shaking it off — literally.

Why It Matters:
Physical movement boosts endorphins and reduces stress hormones like cortisol

Practical Tip:
Do five minutes of stretching, dancing to your favorite song, or walking around the block. The goal isn’t perfect; it’s movement.

I love to turn on the music and dance or stretch out my body. I feel the negative vibes moving out of my body.

5. Sip and Savor: A Mindful Tea or Coffee Break

Turn your daily caffeine fix into a calming ritual.

Why It Matters:
Mindful sipping slows you down and turns an ordinary moment into self-care. The sensory experience — warmth, aroma, taste — helps reconnect you to your body and the present.

Practical Tip:
Make your favorite tea or coffee. Hold the cup, breathe in the scent, and take slow, intentional sips. No phone, no scrolling — just five minutes with your cup and your thoughts.

I buy the “ death wish coffee” and as I drink my coffee I write my gratitude list to start my day out positive.

It’s the Little Things That Save Us

Recovery isn’t about grand gestures. It’s built on tiny moments of choosing yourself, five minutes at a time. These simple practices are proof that you don’t need hours or fancy tools to nurture your soul. You just need intention, a little curiosity, and permission to care for yourself.

So today, pick one. Or two. See how you feel. And remember, small but powerful is still powerful.

Your Next Steps

Self-care isn’t optional in recovery—it’s essential. It’s what allows you to rebuild trust in yourself, create emotional balance, and step into the life you truly deserve.

If you’ve been struggling with self-care, you’re not alone. That’s exactly why I created my 6-week Self-Care in Recovery course—to help women like you learn how to make self-care a real part of your recovery journey.

Inside, you’ll get:

 ✅ Weekly bite-sized lessons (so you don’t feel overwhelmed)

 ✅ Activities like journaling, vision boards, and meditation to help you put self-care into action

✅ Weekly group coaching calls for support and guidance

✅ A private community of women who understand and support your journey

You don’t have to figure this out alone. Take the first step toward a stronger, healthier you.