5 Habits You Can Do In 5 Minutes or Less

• Oct 2 2019

When it comes to building new habits, it can be tempting to commit to huge changes in your behaviors and routine.  

After all… when you’re looking to build better habits, you’re often filled to the brim with motivation and inspiration.

If you’re trying to exercise more, for example, you might try and go to the gym 5 times a day for an hour each time. While that might sound good in theory, often life gets in the way. 

After a week of going to the gym, you slip up and end up back at square one. 

Whether your job allows for remote work or you have a traditional 9-5 job with a long commute, it can be a challenge to find time for your job, family, friends, and other commitments. 

So how do you go about building better habits? You start small and work from there.

Here are 5 incredibly beneficial habits you can do in under 5 minutes. 

There’s literally no excuse. 


Even just a few minutes of focusing on your breathing can help you center your emotions and improve your focus and your mood. 

Everyone, yes that includes you has a few minutes to spare throughout the day to do some meditation. 

While it may be challenging to sit still and sit with your thoughts when first starting, keep practicing, and you’ll quickly find your meditation practice will be one of your favorite parts of your day. 

Drink More Water

If you’re like most people, you often go hours of the day without drinking water. Dehydration can lead to moodiness, headaches, and even lack of focus. 

Purchase a high-quality water bottle you can take with you to work, and build the habit of drinking a large glass of water when you wake up. 

To ensure the habit sticks, commit to drinking a glass of water right after you brush your teeth, or take a sip of water every two hours. 

Don’t let the simplicity of this habit fool you; it can genuinely make all the difference. 

Practice Gratitude  

There’s a reason why some of the most successful people in the world have built a habit of gratitude. Being grateful for what you have instead of focused on what you lack can significantly improve the quality of your life.

Spend a few minutes each morning or each evening reflecting on 3 things you’re grateful for. After a long day, it might be hard to find three things, but we assure you there’s plenty to be thankful for.

Over time, your gratitude habit will literally change your brain to begin looking for the good in your everyday life. 

For an additional challenge, make sure the three things are different each day. 

25 Situps + Pushups

Replace setups or pushups with any exercise that gets your heart pumping. If you have an extra two minutes to spare, the 7-minute workout app is a great way to build the exercise habit.

You don’t have to spend an hour at the gym to reap the benefits of exercise. Any little movement helps. 

One of the Shock Clock 2’s most popular features is the jumping jack alarm which forces you to do jumping jacks, or you’ll receive a shock. 

Again, even the most business people in the world can make time to work up a quick sweat. Your heart, body, and mind will thank you. 


Journaling is an incredibly valuable practice that can help you reflect on patterns and observations in your daily life. No one needs to read the journal but you. 

Use the time to write out your worries, plan out your goals, and note anything else that is going on in your head. 

If you’ve never journaled before, you might be surprised at how ‘light’ you feel after a heavy journal session. Just type or write without thinking; it’s as simple as that. 

If you’re looking to add a new habit or two, give one of these habits a try!

-Team Pavlok 

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Habits, Technology & Behavioral Change