Simple, realistic ways to support mental health throughout the day
When we think about improving our mental health and wellbeing, we often imagine big changes — long walks, full days off, gym routines, meditation classes or week-long resets.
But for most of us — especially in busy schools and workplaces — those things simply aren’t realistic every day.
When you’re juggling lessons, meetings, emails, responsibilities and life outside of work, finding an hour for self-care can feel impossible.
That’s where micro-moments come in.
Small, intentional pauses throughout the day can have a powerful impact on how we feel — physically, mentally and emotionally.
And the best part?
They take seconds, not hours.
What are micro-moments?
Micro-moments are short, simple actions that help regulate your nervous system and reset your mind.
They’re not about adding more to your to-do list.
They’re about weaving wellbeing into the day you already have.
Think:
- Taking three slow breaths
- Stepping outside for fresh air
- Stretching your shoulders
- Drinking water mindfully
- Pausing before responding
- Checking in with how you’re feeling
Tiny actions. Big impact.
Why do small moments matter so much?
When we’re stressed or overwhelmed, our bodies move into “survival mode” — also known as fight, flight or freeze.
In this state:
- Focus drops
- Patience shrinks
- Emotions feel bigger
- Decision-making becomes harder
- We feel exhausted faster
For teachers, staff and teams, this can show up as irritability, brain fog, burnout or simply feeling constantly “on edge”.
Micro-moments help interrupt that cycle.
Even 30–60 seconds of calm can signal safety to the brain and bring the nervous system back into balance.
Over time, these small resets add up — improving mood, focus, resilience and overall wellbeing.
It’s not about doing more.
It’s about pausing differently.
Why traditional self-care doesn’t always work
We often hear advice like:
“Go for a run.”
“Book a spa day.”
“Take the weekend off.”
These are lovely ideas — but they aren’t always accessible, especially during busy terms or demanding work periods.
When self-care feels too big, we don’t start at all.
Micro-moments remove that barrier.
They’re:
- realistic
- free
- flexible
- doable anywhere
And most importantly — sustainable.
Micro-moments you can try today
Here are some simple ideas that work well in both schools and workplaces:
1. The 60-second breath reset
Breathe in for 4, out for 6, slowly and gently.
Repeat for one minute.
Longer exhales calm the nervous system and reduce stress almost instantly.
2. Step outside
Fresh air and natural light can quickly lift mood and improve focus — even for just a minute or two.
3. Hydration pause
Stand up, refill your water and take a moment away from your screen or desk.
Small physical breaks help your brain reset too.
4. Emotional check-in
Ask yourself:
“What do I need right now?”
Sometimes the answer is as simple as stretching, slowing down or asking for help.
5. Kind self-talk
Swap “I’m behind” for “I’m doing my best with what I have today.”
The way we speak to ourselves matters more than we think.
6. Transition moments
Before your next class or meeting, pause for 10 seconds.
Let one task go before starting the next.
It helps prevent stress from carrying over.
For schools and workplaces: building micro-moments into the day
Wellbeing works best when it’s built into the culture, not left to chance.
Simple changes can make a big difference:
- Starting meetings with a 1-minute breathing exercise
- Encouraging short screen breaks
- Creating quiet spaces
- Normalising check-ins
- Modelling boundaries and pauses
When leaders prioritise small wellbeing habits, it gives everyone permission to do the same.
Small really does matter
There’s a common myth that wellbeing requires big, dramatic changes.
But often, it’s the small, consistent actions that make the biggest difference.
A minute of breathing.
A moment of fresh air.
A pause before reacting.
These tiny acts of care help us feel calmer, clearer and more capable — not just for ourselves, but for the people around us too.
Because wellbeing doesn’t have to be another task on your list.
Sometimes, it’s simply a moment.
How The Wellbeing Crew can help
At The Wellbeing Crew, we support schools and workplaces with practical, accessible wellbeing strategies that fit into real life — not perfect schedules.
From mindfulness and relaxation sessions to staff wellbeing days and emotional regulation tools, we help create environments where small changes lead to lasting impact.
If you’d like to learn more about how we can support your setting, we’d love to chat. 💚
