Simple Guide To 10 Minute Wellness Tasks

Let’s not sugar coat it… running a business is hard. Running a business takes an immense amount of effort and dedication… Building products and services is stressful. Managing a team is stressful. Managing cashflow is stressful. Keeping up with social media is stressful. I think it is pretty easy to admit that running a business overall can be stressful.

But what we do with that stress is where the vast majority of entrepreneurs fail.

Traditionally speaking, entrepreneurs buy into the narrative that they need to grind 100% of the time and only focus on growing the business.

“I will take care of myself when I make a million dollars.”

The law of diminishing returns indicates that your quality of work declines after approx 4 hours of focused work…

You might as well call it quits at 8 hrs and go take better care of yourself...

What If I told you that taking better care of yourself will help you grow your business 10x faster than working long hours?

What if sleeping 8+ hours helped you hit your sales goals twice as fast. 

What if eating a healthy balanced diet increased your mental clarity and lead to ground breaking ideas?

If you can start to see the ROI of taking care of yourself, you will begin to understand just how important it is.

You may also just live longer too. Bonus!

So now you might be asking yourself… how do I take better care of myself WHILE still growing my business?

Simple. Below you will find a list of over 70+ 10 Minute Wellness Activities broken up into a variety of categories.

10 Minute Exercise:

• Jog/Walk/Bike

• 10 minute YouTube Pilates class

• 10 minute YouTube yoga class

• 10 minute YouTube HIIT workout

• Frisbee

• Skateboard

• Dribble a basketball

• Jumping jacks

• High knees

• Push-ups

• Squats

• Lunges

• Mountain climbers

• Bicycle crunches

• Plank hold

• Wall sits

• Tricep dips on a chair

• Burpees

• Quick sprints (in place or outdoors)

• Standing forward bends (hamstring stretches)

• Shoulder presses with household items (e.g., water bottles)

• Chair yoga (simple stretches while seated)

• Jumping rope (if you have a rope available)

• Hula hooping

• Dancing to your favorite upbeat song

10 Minute Healthy Snacks:

• Apple slices with peanut butter

• Greek yogurt with honey and berries

• Veggie sticks (carrots, cucumber, bell peppers) with hummus

• Rice cakes with avocado and a sprinkle of sea salt

• Banana and almond butter roll-up

• Cottage cheese with sliced peaches or pineapple

• Trail mix (nuts, seeds, dried fruits)

• Sliced cucumber with feta cheese and cherry tomatoes

• Popcorn (air-popped) with a dash of cinnamon or nutritional yeast

• Edamame beans lightly seasoned with salt and pepper

• Tuna or salmon salad on whole grain crackers

• Mixed berries with a dollop of Greek yogurt

• Whole grain toast with mashed avocado and cherry tomatoes

• Hard-boiled eggs sprinkled with paprika or black pepper

• A small bowl of mixed nuts and seeds

• Sliced pear with a handful of walnuts

• A smoothie with spinach, banana, and almond milk

• Cottage cheese with sliced kiwi or strawberries

• Caprese salad with cherry tomatoes, mozzarella, and basil leaves

• Seaweed snacks (nori sheets) for a crunchy option.

10 Minute Wellness: 

• Wim Hof Breathing

• Cold Plunge (Cold bath, cold shower, cold river dip, ocean dip, cold lake)

• Non-Sleep Deep Rest (Link here)

• Deep breathing exercises

• Guided meditation sessions

• Journaling your thoughts and feelings

• Gratitude practice - list things you're thankful for

• Stretching or quick yoga poses

• Mindful walking - focus on your surroundings and senses

• Progressive muscle relaxation

• Visualization exercises

• Aromatherapy with essential oils

• Positive affirmations

• Drink a glass of water mindfully

• Self-massage or use a foam roller

• Listen to calming music or nature sounds

• Expressive writing - jot down your emotions freely

• Mini digital detox - disconnect from screens for a few minutes

• Laughing therapy - watch a funny video or recall a happy memory

• Quick power nap or rest in a comfortable position

• Do a quick art or crafting project

• Practice a hobby that brings you joy

• Listen to a short motivational or inspirational podcast

• Snack on a piece of fruit mindfully

• Look out the window and admire nature

• Practice a quick gratitude or loving-kindness meditation

• Do a quick declutter of a small area in your living space

• Practice a simple mindfulness exercise

• Enjoy a cup of herbal tea or warm beverage

• Connect with a loved one through a phone call or text message

• Spend a few minutes in nature if possible

• Perform a few gentle shoulder and neck stretches

• Read a short wellness article or book chapter

I hope this list helps you to understand that there are always ways to take better care of ourselves without sacrificing large amounts of time. A happy, healthy life is about making a series of small decisions each day that move us towards expansion.

Much love,

Ian