Building Resilience with a One-Minute Self-Care Check-In

We’ve all had days at work where everything feels overwhelming—deadlines looming, emails piling up and your energy is running low. When that happens, taking even a brief pause can go a long way in supporting your mental health and overall well-being.

One of the simplest tools you can use is a quick self-care check-in. Taking just 60 to 90 seconds to pause and reflect can help you reset, reduce stress and protect yourself from burnout over time. Here are a few simple ways to weave one-minute self-care check-ins into your daily routine. .

1. Pause and Notice

Stop what you’re doing—just for a moment. Take a deep breath.

Observe how you feel physically and emotionally. Do you feel tense, drained or scattered—or maybe surprisingly focused? Whatever you’re feeling, acknowledge it without judgment. By naming what we are feeling, we gain the clarity to manage the moment better.

2. Ask Yourself Three Quick Questions

Take a minute to consider these three key questions. You can write your answers down, say them out loud or simply reflect quietly:

• What’s taking up most of my energy right now?
• What do I need in this moment—physically, mentally or emotionally?
• What’s one small thing I can do today to support myself?

This isn’t about solving everything at once. It’s about checking in and choosing one step that helps you feel a little more grounded.

3. Take One Tiny Action

Choose one small, manageable action that signals your nervous system that you’re prioritizing self-care.

That might be:

• Standing up to stretch
• Drinking a glass of water
• Stepping outside for a breath of fresh air
• Playing music you enjoy
• Saying no to something that can wait

These micro-moments can make a real difference. They help you reset and show up more fully—without running on empty.

Burnout doesn’t happen overnight—it builds gradually. The good news is, we can become more resilient by incorporating small, intentional moments of self-care each day. A one-minute self-care check-in is simple and can change how you feel, how you work and how quickly you bounce back from stress.

Your well-being is your greatest resource. Use it wisely—and give yourself permission to pause.