5 Minute Mental Health Habits for This Summer

Written By: Amanda White, LCSW

On the outside, summer may look like all fun and games—sleeping in, staying up late, being outside at all hours, pool days, and popsicles—but for many moms, it can also feel more overwhelming. Kids are home from school all summer, and days are often lacking structure, which may lead to limited personal space for moms. Moms may be left competing with their children to find hours, or even minutes, in the day for themselves.

Sometimes, we as moms think self-care and time for ourselves has to mean waking up hours earlier than our children or staying up extra late at night, enlisting childcare to catch a minute or two for ourselves, or even spending lavish amounts of money to indulge in self-care. But the truth is, sometimes it takes just 5 minutes for a quick mental health reset.

Here are 10 simple ways to take a 5-minute mental health reset for yourself this summer.

1.) Step Outside for Fresh Air. Enjoy even just 5 minutes with a cup of coffee on the front porch alone or while your kids play outside. Getting outside and experiencing the fresh air can help reset your nervous system.

2.) Send a Text to a Friend. Connection with other moms is essential for mental health. A simple “thinking of you” text or letting a friend know how your day is going can make all the difference and help you feel less alone.

3.) Take a Moment to Practice Gratitude. Identify 3 things that you are feeling grateful for—even on the difficult and stressful days.

4.) Take 5 Deep Breaths. Intentional deep breathing can help calm the body's stress response and result in you feeling more grounded—just what you may need to get through what may be a chaotic day.

5.) Be Mindful of a Small Moment. Practice being present and enjoying the little things. It may be your child’s laugh, feeling the warm sunshine on your face, or hearing a favorite song. Pausing long enough to notice the little things around you can result in improved emotional well-being.

6.) Name One Thing You’re Doing Well. Sometimes even the best days in summer can feel long and chaotic. Remind yourself of one small thing you did well today. It can be as simple as:

“I kept everyone fed and safe today.”

“I stayed patient when one of my kids was melting down.”

“I had fun at the park with my children today.”

7.) Put on a Song You Love. Choose a song you love and give it a quick listen. Music can shift your entire mood. Bonus points for letting the kids listen and dancing along with them.

8.) Stretch for 5 Minutes. Moving your body can help regulate you both physically and emotionally. Stretch while your children play nearby.

9.) Declutter One Small Space. You may not be feeling as productive while trying to balance it all this summer. Take just 5 minutes to clear out a drawer, a countertop, or a toy bin. Doing this one small task can help give you a quick sense of accomplishment.

10.) Practice a Grounding Exercise. Notice 5 things you see, 4 things you hear, 3 things you feel, 2 things you smell, and 1 thing you taste. This can provide you with the perfect mental reset if you are feeling overwhelmed during your day.

Finding time for yourself this summer may feel impossible, but it doesn’t have to.

Never doubt the impact of these quick 5-minute mental health resets. Five minutes at a time is enough to help you feel more grounded, more regulated, more patient, and more present with your kids.

Mama, if today feels heavy, start with just one small pause. That is enough.