7 Healthy Habits That Take Less Than 60 Seconds

Think healthy habits take too much time? Think again.

The truth is, some of the best things you can do for your body and brain take less than a minute — and they can add up to a big difference in how you feel.

“The small things you do every day matter more than the occasional big effort,” says Ulysses Wu, MD, with Hartford HealthCare. “A minute might not seem like much, but it’s enough time to start a healthy pattern.”

Here are seven simple healthy habits that take under 60 seconds — and can make a real impact on your long-term health.

1. Take 10 deep breaths.

Stress shows up in your body before your brain even catches on. A few deep, slow breaths can help your nervous system hit reset — especially during a hectic day.

“When you breathe deeply, you’re letting your body know you’re safe. It lowers your heart rate, reduces tension and helps you think more clearly,” says Dr. Wu. “That’s why you might find it easier to send a difficult email or text after a few deep breaths.”

Try it: Inhale for 4 counts, hold for 4, exhale for 4, and repeat.

> Related: 5 Mindfulness Techniques Worth Trying

2. Take a drink of water.

It sounds simple, but many of us go hours without a real drink of water — and dehydration can disrupt your energy, mood and focus.

“If you’re dehydrated, you might notice that you’re more anxious, irritable or even angry,” says Dr. Wu. “Luckily, there’s a quick fix.”

Try it: Keep a glass or bottle nearby and take a few sips every time you check your phone.

> Related: If You Drink Out of Plastic Water Bottles, Don’t Make This Mistake

3. Wash your hands.

It’s one of the easiest ways to prevent illness, especially during cold, flu and allergy seasons.

“Handwashing is still one of the most effective tools we have to avoid getting sick — or spreading germs to others,” says Dr. Wu. “You would be surprised how many times you touch your own face in just one minute.”

Try it: Scrub with soap and water for at least 20 seconds, especially after being in public places.

4. Stretch something.

Neck, back, hips — pick your tightest area and give it some attention. Even a 30-second stretch can relieve tension and help with posture and mobility.

“Try to do this daily,” says Dr. Wu. “You’ll find that it can lead to noticeable gains.”

Try it: Roll your shoulders, stretch your hamstrings, or twist your spine gently from side to side.

> Related: 4 Stretches for Tight Hip Muscles

5. Toss something from your junk drawer or pantry.

Feeling overwhelmed? It could be your environment.

Taking 60 seconds to clear clutter or expired food can reduce stress and make healthier choices easier.

“Metaphorically speaking, it’s just as important to clear your mind’s junk drawer,” says Dr. Wu. “It will make a huge change.”

Try it: Toss one thing a day. Over time, your space (and head) feels lighter.

6. Schedule that appointment you’ve been avoiding.

Annual physical. Colonoscopy. That specialist you’ve been meaning to call. Delaying it doesn’t make it go away — but booking it often takes less than a minute.

“It’s easy to procrastinate these appointments because we’re scared of what the doctor may find,” says Dr. Wu. “But by delaying it, they’ll be more likely to find something worse down the road. Do yourself the favor and stay on top of these screenings.”

Try it: Pick up the phone, or go online and make the appointment right now.

> Related: 3 Ways Your Primary Care Provider Keeps You Healthy

7. Say something nice — to yourself or someone else.

Your words matter. A kind comment can lift someone’s day — and being kind to yourself can shift your entire mindset.

“Mental and emotional health are deeply connected to physical health,” says Dr. Wu. “Positive self-talk, gratitude, connection — those things matter. Just being nice in general tends to increase the positivity of those around you.”

Try it: Compliment a coworker. Text a friend. Say “I’m doing my best.” It counts.

Small habits build real momentum.

If you’ve been waiting for the perfect time to overhaul your routine — don’t. Just take a minute. Then do it again tomorrow.

“Health is a sum of small choices,” says Dr. Wu. “Start with one that takes a minute. That’s more than enough time to move in the right direction.”

And remember — consistent, small healthy habits are the ones that stick.

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