The 10-Minute Mindshift

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By: , – Cherylanne Skolnicki, nourishyourself.com
4/25/2012 10:00 AM   :  21 comments   :  13,789 Views

As a health coach for busy professionals, I hear a lot about how little time people have. My clients pack their days with meetings and commitments until there is barely room to breathe. But the truth is, no matter who we are, we all have the exact same amount of time--24 hours in each and every day. We can’t choose how much time we get; but we can choose how to spend the time we have. And those choices make all the difference. Redirecting even small amounts of time away from unhealthy activities and toward healthier ones can start a snowball effect that will transform your life!
 
When it comes to health and well-being, it’s so easy to get discouraged. We think, ''How can I find an hour to work out or to make dinner at home? I’m too busy!'' But why must we think in terms of hours? What if you looked for just 10 minutes instead?
 
You get 144 chances at 10-minute windows every single day! What if you took just one of those opportunities and used it to feed your well-being? You’d be one step closer to the healthy life you deserve, and I’ll bet you’d be inspired to find a few more 10-minute windows in the days ahead.
 
Ten minutes can seem long or short depending on how you’re spending it. Need proof? Consider how different it feels to spend 10 minutes waiting in line at airport security versus spending 10 minutes chatting with a friend at Starbucks. As you get started, you’ll want to choose activities that make your 10-minute investment one you’ll joyfully anticipate, not one you’ll dread.
 
Think about the habits you are trying to develop – exercise, cooking at home, meditating, journaling--and look for a way to get started in just 10 minutes.
 
Here are several ideas you might consider:
  • Cut up some fresh fruit and store it at eye level in the fridge
  • Go for a walk
  • Have a cup of herbal tea and enjoy a moment of quiet
  • Do a set of old-fashioned push-ups and sit-ups
  • Fill out your food journal
  • Eat breakfast!
  • Assemble a salad to have with dinner
  • Get outside and soak up some Vitamin D
  • Plan your dinner menus for the upcoming week
  • Lift handweights
  • S-T-R-E-T-C-H
  • Eat a banana
  • Add 10 minutes of sleep
  • Drink a glass of water and chill a pitcher for later
  • Jump on the stationary bike or elliptical trainer
  • Meditate
 
Once you’ve experienced the lift that comes from just 10 of these health-focused minutes, you’ll be on the lookout for more and more windows in your day that you can use to invest in your well-being. It’s easier to find six of them than one uninterrupted hour! And that’s the 10-minute mindshift.

What would you do with your 10 minutes?



Cherylanne Skolnicki is a healthy living expert and the founder and owner of Nourish, a wellness lifestyle brand for professional and executive women. Nourish provides services to help women feed their well-being, including 1:1 health coaching, in-home meal preparation, private cooking instruction, and integrative medical consultations with an experienced M.D. Cherylanne is a former corporate executive turned certified health coach who believes that all women deserve to experience thriving well-being despite the demands of their professional and personal lives. Cherylanne is a dynamic speaker, the author of The Nourish Blog, and the healthy living expert for Cincy Chic and the Fox19 Morning Show. She lives in Cincinnati with her husband and three young children. Outside of work and family, Cherylanne enjoys entertaining, running, yoga, discovering a good book, bright sunny days, and spending time with dear friends.



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Comments

  • 21
    We will be discussing this blog in our SparkLive! classes this week. What a great topic, and I'm looking forward to hearing what our members have to share.
    Judi - 7/22/2012   11:04:13 AM
  • SBNORMAL
    20
    I am trying to convert myself to ten minute rule. - 4/29/2012   7:30:17 AM
  • 19
    I believe in the 10 minute philosopy! You can do so much in those minutes, you have to be willing to try! - 4/27/2012   9:38:39 AM
  • 18
    Thanks for the reminder that all I need is 10 minutes. I can't always get to the gym,or get in 60 minutes, but there are numerous times I can do 10 minutes of something, - 4/26/2012   11:03:00 PM
  • 17
    Enjoyed this blog. Think I need a few 10 minute intervals every waking hour. - 4/26/2012   3:34:35 PM
  • LARSEN_84
    16
    Thanks for the reminder. I do several of those items already. Really never thought they could make a difference. - 4/26/2012   11:08:50 AM
  • 15
    hmm... what can I do in 10 minutes ? I'd read a few pages of whatever book I happen to be reading. If I can grow muscle cells when I workout, then I can grow a few extra brain cells by reading a book. ;)

    And if I just want to have some fun, I'll play a few rounds of Angry Birds. LOL !
    - 4/26/2012   9:34:13 AM
  • 14
    Excellent post - we all need reminders such as this. In 3 10-m segments, you can put a home-cooked meal from scratch on the table! - 4/26/2012   7:28:33 AM
  • 13
    Very well said! - 4/26/2012   6:24:08 AM
  • 12
    I'd go for a walk, call my best friend (who lives in a different state), cat nap, read my Fitness or Self magazine, learn a new song. - 4/26/2012   4:03:05 AM
  • 11
    Every hour has 6 10 minute opportunities! - 4/25/2012   9:44:00 PM
  • 10
    All good points. I need to move more. - 4/25/2012   9:19:26 PM
  • 9
    Well, when you put it like that!!! - 4/25/2012   7:25:33 PM
  • 8
    Hugs. - 4/25/2012   5:37:10 PM
  • 7
    Take my dogs for a walk around the block.
    walk to Carvel on a summer evening to get frozen yogurt (wed. is BOGO!)
    brush my kittens fur, to get whatever he rolled in, out!
    thanks for the great article! - 4/25/2012   4:12:39 PM
  • 6
    Yes sometimes the thought of 60 min of sweating is often a mood killer, so I look for little ways to squeeze in 10 min here or there.
    - I do squats while I wait for the microwave to ding, I race to see how many I can do in 30 seconds (usually about 12 but once I got to 15!).
    - At work, I walk up to the 5th floor to use the restroom (4 flts)
    - As I remove cutlery from the bottom rack of the dishwasher, I do a squat for each knife, spoon and fork
    - I invite friends to join me on walks, the steps fly by when you have a friend along. - 4/25/2012   2:00:00 PM
  • 5
    Thanks for the ideas! I do so many of them already. Just never quite thought of it in these ways before. - 4/25/2012   1:32:21 PM
  • 4
    Excellent! Thank you! - 4/25/2012   12:48:37 PM
  • 3
    Lovw the ideas, I do have more then 10 minutes to work out (just the way my schedule works) but there are times I don't or "I don't want to" but knowing that I can get the same from only 10 minutes is motivating enough. so more 10 minute walks here I come. Thanks - 4/25/2012   12:03:43 PM
  • 2
    Water the plants on my porch. Walk around the block. Talk to my children. - 4/25/2012   12:02:38 PM
  • DIETER27
    1
    Cut up some fresh fruit. Read a good book and enjoy some herbal tea. Fit in some stretching exercise. - 4/25/2012   11:13:56 AM

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