Taking care of you

1. Take 10 minutes to… UPDATE YOUR ICE INFO

ICE or ‘in case of emergency’ information is the information that enables first responders to contact your next of kin if an emergency occurs. It is important information and if it’s been a while since you updated your ICE information, there’s no time like the present. The entire thing will take you 10 minutes. Many smartphones come with in-built ICE areas that responders can look up. Alternatively, if your phone doesn’t offer this, you can enter the words ‘ICE1’ ‘ICE2’ etc. after contacts in your phone book. You should also carry a piece of paper in your purse with the details of your emergency contacts and any relevant medical information about yourself, such as a list of current medications or any allergies you have.

2. PRACTICE… Sun salutations for 10 minutes

Also known as ‘Surya Namaskar’ the sun salutation is one of the most recognizable series of yoga poses. The sun salutation is a fantastic yoga flow to practice every day as it’s the only yoga exercise that impacts every organ in your body. It’s used to boost energy levels, wake up the body, relieve stress and is a fantastic way to stretch out your muscles after sleep. Try practicing two to three rounds of sun salutations every day for 10 minutes. Chances are you’ll see a noticeable difference after two weeks. Learn how to do a proper salutation by watching some how-to videos on yoga or by attending a yoga class in your local area.

3. TRY… 10 minutes of Tibetan sky-gazing

A type of meditation originating from Tibet, this beautiful practice involves sitting comfortably and looking out the window (or up at the sky if you’re outside), allowing yourself to relax and simply observing what’s in the sky. Take a deep breath as you watch allowing yourself to sink deeper and deeper into relaxation. For best results practice for 10 minutes every day. A type of meditation, this practice will help to remove feelings of stress and boost your sense of wellbeing.

4. TAKE 10 MINUTES… to plan a trip

According to a study from the journal Applied Research in Quality of Life, planning a holiday can cause our happiness levels to spike significantly. In fact, just planning a trip can make you happier than actually taking it. If you’re in need of a little boost, take 10 minutes to plan yourself a trip. Whether it’s visiting a friend who lives nearby or finally planning that dream holiday, regardless of how big or small the journey is, you’ll reap the benefits.

5. RELIEVE STRESS… in 10 minutes

During your next shower, spend 10 minutes gently massaging your scalp. As well as being an excellent way of relieving stress and tension, research has shown that using your fingertips to apply light pressure along your scalp actually improves circulation to the scalp which in turn helps to keep hair healthy and strong. If you’d prefer not to use your fingers, you can purchase a special scalp massage brush that will mimic the sensation of your hands. These can be purchased in your local chemist or ask your hairdresser for advice.

6. GET MOVING… for 10 minutes

A study from Boston University found that short bursts of exercise lasting for 10 minutes can have the same health benefits as hitting the gym. While the National Guidelines on Physical Activity for Ireland advise that adults aged between 18-64 take at least 30 minutes of moderate activity five days per week, if you find yourself unable to get in 30 minutes on any given day, a 10-minute burst of moderate exercise could be enough to keep you feeling good. Moderate activity would include a brisk walk, digging in the garden, swimming, cycling or dancing. So if you haven’t got your 30 minutes today, why not take a quick 10 minute walk?

7. TAKE 10 MINUTES… to prep your smoothies

Homemade smoothies are an easy way to get a little extra fruit and veg into your diet. Take the hassle out of making them by spending 10 minutes prepping your ingredients for the week ahead. All you need is some zip bags. Chop all your fruit and veg into small chunks and then load them into the bags, keeping heavy ingredients at the bottom followed by leafy greens and then soft foods. Write the date on each bag and freeze. When you’re ready to make your smoothie, simply remove a bag from the freezer, add liquid and whizz. Easy.

8. SOOTHE tired eyes in 10 minutes

Has hay fever got your eyes feeling swollen and tired? Steep some chamomile tea bags in hot water for five minutes and allow to cool. Once they’ve cooled down, place them over your closed eyes and relax for 10 minutes. Chocked full of anti-inflammatory and soothing qualities, the chamomile will help to take down any swelling and offer some relief. Please note: If your eyes are bloodshot, stinging or weeping, or the swelling gets worse please consult your GP or optometrist

9. PRACTICE A SKILL for 10 minutes

Whether it’s playing the piano or doing some creative writing, just 10 minutes of practice a day can, over time, significantly improve your abilities. This week, dedicate 10 minutes of your day to practicing and review at the end of the week. Chances are you will notice a significant difference in your ability.

10. TAKE 10 MINUTES… to reorganize something

Your wardrobe, the junk drawer in the kitchen, your book collection, whatever it is take 10 minutes to tidy it up. You’ll be surprised at what you can accomplish in such a short amount of time and you’ll feel great knowing that it’s one more thing you can cross off your ‘to do’ list.

11. ADD SOME COLOUR… for 10 minutes

A slew of research has extolled the health and wellbeing benefits of colouring in. Yes, this simple act from childhood can have huge benefits for adults and it’s an inexpensive way to boost your wellbeing. According to experts, spending 10 minutes a day colouring in can help to promote positive feelings, a sense of deep relaxation and can calm down our brains. Often likened to a meditative exercise, it helps us to let go of any stressful thoughts and come into the present moment. If you’d like to give colouring a try for yourself, turn to the inside back cover for the Woman’s Way colouring in page.

12. TAKE 10 MINUTES… to review and appreciate your day

At the end of each day, spend 10 minutes reviewing everything that you’ve achieved and every good thing (no matter how big or small) that has happened to you. This is a simple practice that helps us to end our days on a positive note and boosts our self-confidence, which in turn makes us more resilient. If you’d like to take the practice further, try writing down your achievements and gratitude list in a diary that you can refer back to every time you need a positivity boost.

13. SPEND 10 MINUTES… Getting started

That goal or thing that you want to achieve? Take 10 minutes right now to get it started. Begin. Even if you can only take one small step forward. Dedicating 10 minutes to take positive action in the direction of your goals will help you to start the momentum that you need to really get you going. So don’t put it off any longer. Take 10 minutes and get moving.