Mindfulness Experts Recommend This Simple 2-Minute Exercise to Reduce Stress

Here are five simple strategies that can help you manage stress and improve your well-being, according to mindfulness experts.

The 2-Minute Exercise You Should Do Every Day

This short exercise is a great way to draw a clear line between work and personal life. Before starting and ending your workday, take two minutes to pause, close your eyes, and mentally transition from one phase to the next. This exercise helps create a mental boundary between work and personal time, making it easier to relax once the workday is over. Research from UCLA shows that daily transition rituals like this can improve both relaxation and overall satisfaction. 

Take Micro-Breaks

While most people know that taking breaks is important, the type of break matters too. Instead of simply standing up or scrolling on your phone, use micro-breaks to move your body. Whether it's stretching, taking a quick walk, or dancing for a few minutes, these small bursts of activity can boost your mood and circulation. A study from Texas A&M University found that short, regular exercise breaks can significantly reduce stress and improve productivity.

Have a "Unavailability" Day

Set aside one day a week when you completely disconnect from work-related communication. Turn off your phone, email, and messaging apps, and focus solely on your personal life—whether it's spending time with family, enjoying a hobby, or just relaxing. This will give your mind a break from the constant demands of work. Research from the University of Washington shows that setting boundaries and taking time to unplug improves well-being and helps maintain a better work-life balance.

Change Your Work Environment

Try working in a new environment or at different times that match your natural energy levels. You don't always have to work at a desk. If possible, consider working outside or adjusting your schedule to fit your peak energy times. Shifting your workspace or routine can increase creativity and make work feel less monotonous. The Harvard Business Review has found that flexible work environments and schedules lead to higher productivity and greater job satisfaction.

Learn to Say "No"

In both personal and professional life, we're often overwhelmed with tasks. Learning to say "no" to requests that don't align with your priorities is crucial for managing stress. Practice politely declining tasks that could derail your work-life balance, and you'll find yourself with more time for what truly matters. A study from the University of California, San Francisco, discovered that people who are more comfortable saying "no" tend to experience lower stress levels and are more satisfied with their lives.