When life gets busy—and it always does—it’s easy to let our wellness routines become anything but routine.

And while taking some time for ourselves can be a challenge, it doesn’t have to become an afterthought.  Activities like exercise, meditation and personal reflection may very well be the missing ingredient to jump-starting productivity and regaining a positive outlook on our day-to-day lives.

The next time your schedule has you feeling out-of-sorts or maybe just a little overwhelmed, remember to carve out some time for you. Try challenging yourself to one of the activities below – they’re only 20-minutes and the benefits will truly start to add up. These quick breaks are perfect for weaving into a busy schedule and will leave you feeling refreshed and ready to tackle whatever life has in store.   Give it a try. Whether you make time for one or time for four, the important thing is you’re taking control by making time for what’s important. You.

Here are a few ideas to start with, but remember to choose what makes you feel the best.

20-Minute Spa Session

Give your body the renewal it craves.

•    Release muscle tension and relieve joint pain
•    Improve circulation by 102%
•    Flush toxins out of the body
•    For more reading, check out these articles:
  • The top 5 benefits of water immersion
  • The power of warm water
  • Live dry, recover wet: the magic of hot tub hydrotherapy

20-Minute Walk, Hike or Run

Get out there and soak in the sun.

• Burn 75 calories by walking just 2 mph
• Reduce stress and improve your mood with the release of endorphins
• Improve bone health with Vitamin D from the sun
• For more reading, check out these articles:
  • Walk faster to burn more calories
  • 10 health benefits of walking every day
  • Exercise and depression
  • The health benefits of Vitamin D

20-Minute Meditation

Find a little inner peace.

• Manage stress and reduce blood pressure
• Improve focus throughout the day
• Sleep deeper and go to sleep faster
• For more reading, check out these articles:
  • What is meditation and how does it affect your brain?
  • Need to relax? Take a deep breath or several

20-Minute Yoga Session

Get in shape and loosen up those muscles.

• Release muscle tension.
• Build strength and gain flexibility
• Reduce cytokine by 41% to energize and boost mood
• For more reading, check out these articles:
  • 9 surprising benefits of yoga
  • Benefits of yoga beyond the mat

20-Minute Mind Challenge

Sharpen your mind with brain-teasers and logic puzzles.

• Improve your memory.
• Develop your logic and reasoning skills
• Increase focus and strengthen concentration
• For more reading, check out these articles:
  • 7 tricks to improve your memory
  • A perfect match: The health benefits of jigsaw puzzles

20-Minute Reflection

Write a story, poem, or journal entry about your day.

• Enhance your memory with expressive writing
• Get a handle on stress by venting your emotions
• Enjoy the benefits of having a record of your life
• For more reading, check out these articles:
  • Why you should keep a journal and how to start
  • Reduce stress through journaling
  • Emotional and physical health benefits of expressive writing

Share these wellness challenges with your friends and family – just use the sharing icons below. What challenges will you take on? Tell us in the comments below.