When life feels overwhelming, self-care can be the first thing to slip through the cracks. However, practicing intentional and manageable self-care doesn't have to require hours of free time or elaborate plans.

Here are five simple, science-backed strategies to help you recharge, even during your busiest weeks.

1. Build a "When-I-Have-Time" List

Instead of leaving your downtime for later, create a list of small activities that bring you joy or relaxation—things you can do in five to ten minutes. Whether it’s a quick stretch, listening to a favorite song, or reading the next chapter of your book, having this list ready ensures you won’t waste time deciding what to do when moments of freedom appear. Planning for relaxation helps reduce decision fatigue and boosts enjoyment.

2. The Pomodoro Pause

The Pomodoro Technique—a productivity skill that alternates focused work with short breaks—can also double as a self-care tool. Every 25 minutes of work is followed by a five-minute break, which can be used for mindful breathing, a quick walk, or even a fun TikTok scroll. Breaking tasks into smaller chunks can reduce stress and improve mental clarity.

3. Get Outside for "Green Time"

Spending even a few minutes in nature—or even looking at greenery—can lower cortisol (stress) levels and improve your mood. Whether you step into your backyard or take a five-minute stroll around the block, this connection with the outdoors helps regulate your nervous system and provides a sense of calm amidst the chaos. Bonus points if you leave your phone behind for uninterrupted green time.

4. Practice "Tiny Acts of Self-Compassion"

Self-compassion doesn’t need to be complicated. It can be as simple as pausing to acknowledge your efforts, writing a kind note to yourself, or placing your hand on your heart when feeling overwhelmed. Studies highlight how these small acts of kindness toward yourself can increase resilience and reduce stress, especially when life feels hectic.

5. Say "Yes" to Tiny Joys

Small, positive moments can have a big impact. Savoring your morning coffee, laughing at a funny video, or spending two minutes playing with your pet can shift your mood and energy. Micro-moments of joy improve emotional well-being and foster a sense of balance, even on demanding days.

Self-care doesn’t need to be full days at the spa or elaborate vacations. It’s about consistently showing up for yourself, even in the smallest ways, even on the busiest of weeks. Incorporating these skills into your busy week can help you feel more grounded, resilient, and connected to your values. Remember, even a little self-care goes a long way.