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How to Reset Your Day in Just Five Minutes

January 04, 2026

We’ve all had those days — the to-do list keeps growing, your inbox won’t quit and somehow it’s only 10 a.m. When stress piles up, it’s tempting to power through, but that usually just leaves you running on fumes.

But you don’t need a full meditation session or a weekend getaway to reset your mind and body. Sometimes, five intentional minutes is all it takes to turn things around.

“Your body and brain respond quickly to small changes,” says Mehak Gandhi, MD, primary care physician with Hartford HealthCare Medical Group. “A quick reset during the day can lower your stress hormones, boost focus and even help you make better decisions for the rest of the day.”

Here are five simple ways to hit “reset” — no yoga mat required.

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1. Take five deep breaths

It’s the oldest trick in the book — because it works.

“When you take slow, deep breaths, you’re activating the parasympathetic nervous system — the part of your body that calms stress,” Dr. Gandhi explains. “It tells your brain you’re safe, lowering your heart rate and blood pressure.”

Try this: Imagine you are filling a box. Inhale through your nose for four seconds, hold for two, and exhale through your mouth for six. Repeat five times. You’ll be surprised how different you feel.

2. Step away from your screen

Endless scrolling or switching between tabs can leave your mind overstimulated and your eyes exhausted.

“Our brains aren’t designed for constant digital input,” says Dr. Gandhi. “Even a short screen break helps your mind reset and your focus return.”

Walk to another room, grab a glass of water or step outside for a breath of fresh air. Just two to five minutes away from your phone or computer can make a noticeable difference. Throughout the day, you can even try to limit non-urgent notifications on your phone for a few hours at a time.

3. Stretch it out

When you’ve been hunched over a keyboard for hours, your body feels it — and so does your mood.

“Tension builds up in the neck, shoulders and back throughout the day, especially if you sit for long periods,” Dr. Gandhi notes. “A quick stretch improves circulation and releases endorphins that help you feel more alert.”

Try standing up, reaching your arms overhead, rolling your shoulders and twisting gently side to side. Alternatively, try placing your hands on the wall and walking your feet back to stretch your legs. No gym needed.

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4. Do a quick mental check-in

Clearing your head doesn’t have to take an hour of journaling.

“Taking just a minute to notice what you’re thinking or feeling can reset your perspective,” says Dr. Gandhi. “It helps you respond thoughtfully instead of reacting automatically to stress.”

Ask yourself what you need – right now. Is it something as simple as water, a short walk or just a deep breath? Whatever it is, name it, and take one small step towards meeting that need.

5. Rehydrate and refuel

Sometimes your “mental fog” isn’t emotional — it’s physical.

“Dehydration and low blood sugar are two of the most common reasons people feel drained during the day,” says Dr. Gandhi. “Even mild dehydration can affect your concentration.”

Drink a full glass of water and grab a small snack with protein and fiber — like an apple with peanut butter or a handful of nuts. It’s an easy fix that works surprisingly fast.

Sometimes, a five minute fix is all it takes

When life feels chaotic, you don’t need a total reboot — you just need a five-minute pause.

“Small resets, done consistently, can make a huge difference in your energy and mood,” says Dr. Gandhi. “The goal isn’t perfection. It’s progress — one mindful break at a time.”

So the next time your day starts spiraling, step back, take a breath, and give yourself those five minutes. You’ll be glad you did.