Brushing your teeth may not be the most exciting part of your day. It’s boring and easy to rush through, especially when you’re half awake.
But those two minutes, twice a day? They add up. And they give you a perfect opportunity to stack in a few extra healthy habits without changing your schedule.
“You’re already standing there with nothing else to do,” says Taylor Abelli, MD, with Hartford HealthCare Medical Group. “You might as well make the most of that time. Plus, pairing small, healthy behaviors with an existing routine, like brushing your teeth, makes it easier to stick to those new habits.”
Here are eight healthy habits you can work on, all while brushing your teeth.
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1. Do calf raises
Standing still? It’s not hard to add a little movement.
“Calf raises strengthen the lower legs and improve circulation, especially if you sit for long periods during the day,” says Dr. Abelli. “Small muscle activation throughout the day supports joint health and balance. And if you aren’t used to them, you’ll be surprised how much you feel just two minutes of calf raises.”
Lift your heels slowly, hold for a second and lower back down. Repeat until you finish brushing.
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2. Engage your core
No, you don’t have to get on the ground and do sit ups.
“Gently tightening your abdominal muscles improves posture awareness and supports core strength,” Dr. Abelli notes. “Posture plays a larger role in back and neck health than many people realize.”
Stand tall, pull your shoulders back and lightly engage your core while you brush.
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3. Check your balance
Testing out your balance can be fun, and it’s a great way to improve your stability.
“Standing on one foot challenges your stability and strengthens small muscles that help prevent falls,” Dr. Abelli says. “Balance exercises become even more important as we age.”
Switch legs halfway through to keep things even.
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4. Stretch your neck and shoulders
Whether it’s a night of tossing and turning or a long day sitting at a desk, tension can build up quickly.
“Gentle neck rolls and shoulder stretches can relieve accumulated tension and reduce headaches,” says Dr. Abelli. “Regular micro movements help prevent stiffness from turning into chronic pain.”
Just be sure to move slowly, and don’t force a stretch that feels uncomfortable.
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5. Practice gratitude
Not every healthy habit has to be physical.
“Brief moments of gratitude can shift your mindset and reduce stress hormones,” Dr. Abelli notes. “Even thinking of one or two positive things can influence mood, and it’s a great way to start your day off on the right foot.”
Use those two minutes to reflect on something that went well, or things you’re looking forward to.
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6. Check in with yourself
Instead of thinking about how tired you are, take the opportunity to do a quick check in. How have you been feeling lately? What’s going well, and what could be better?
“Pay attention to how you’re feeling physically and emotionally,” says Dr. Abelli. “Small daily check-ins make it easier to catch patterns like fatigue, tension or stress before they escalate.”
This isn’t just a great way to catch problems before they escalate, it’s also an opportunity to reach out for help. Don’t be afraid to talk to a friend, family member or doctor if you could use an extra hand.
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7. Pay attention to your posture
It’s easy to lean into the sink, round your shoulders and shift your weight unevenly without realizing it when you’re brushing your teeth. But take the time to check in on how you’re standing – a habit worth practicing all day long.
“Poor posture can cause neck pain, back strain and muscle imbalances,” says Dr. Abelli. “Using routine moments like brushing your teeth to realign your posture helps reinforce healthy positioning throughout the day.”
Stand tall with your shoulders relaxed and pulled slightly back. Keep your chin parallel to the floor and distribute your weight evenly between both feet.
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8. Set a new goal
Two minutes is more than enough time to plan ahead. Use that time right, and you might find yourself setting – and achieving – goals that you never would have attempted otherwise.
“Setting a simple, specific goal for the day helps create direction and momentum,” says Dr. Abelli. “It doesn’t have to be ambitious. In fact, smaller goals are typically more sustainable and more likely to be completed.”
While you brush, decide on one achievable action: take a 10-minute walk, drink more water or schedule that appointment you’ve been avoiding. Starting your day with intention, even a small one, can shape how the rest of it unfolds.
“And if you’re up to it, this is a good time to dream up bigger goals, too,” says Dr. Abelli. “It’s an important way to think about the big picture, what you want to achieve and what steps you need to take to get there.”
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It come down to consistency
Healthy habits don’t have to take up any extra time, they just take intention.
“When you link small behaviors to routines you already have, they start to feel a lot more manageable,” says Dr. Abelli. “As always, consistency wins over time.”
So the next time you’re brushing your teeth, think about the healthy habits while you can stack into those two minutes. You’ve got the time — use it well.
