Psychologists Reveal Simple Five-Minute Habits to Feel Calmer

For millions of people across the UK, modern life has become a constant cycle of rushing, multitasking, and trying to stay productive long after the working day ends.

Between endless notifications, commuting, work stress, social media scrolling, and packed schedules, many people are finding it increasingly difficult to switch off properly — even for a few minutes.

New research commissioned by Kalms Herbal Remedies suggests the problem is becoming widespread. More than half of UK adults (56%) say they often feel too busy to spare even five minutes for their emotional wellbeing, while nearly 24 million people describe themselves as feeling permanently “always on”.

As Mental Health Awareness Week encourages the nation to “Take Action” for emotional wellbeing, psychologists say the answer may not lie in dramatic life changes or expensive wellness trends. Instead, they believe small, consistent habits could make a surprisingly powerful difference.

Britain’s Growing Burnout Problem

The research paints a worrying picture of how overwhelmed many people have become.

Nearly a quarter of adults reported experiencing stress and fatigue in the past month, while more than one in five struggled with sleep difficulties. Anxiety also remains a growing issue, with many people finding it increasingly difficult to prioritise even basic self-care.

Some respondents admitted they regularly delay:

drinking enough water
going to bed on time
preparing proper meals
showering
even using the toilet

The reason? They simply feel too busy.

At the same time, many adults spend large portions of the day doing things that leave them mentally drained rather than restored. On average, respondents reported:

50 minutes commuting
almost an hour working outside normal hours
more than an hour scrolling social media daily

The result is a culture where people often feel mentally overloaded but unsure how to slow down.

Why Small Habits Matter More Than People Realise

Chartered Psychologist Suzy Reading believes many people mistakenly assume emotional wellbeing requires major lifestyle overhauls when, in reality, smaller actions can be just as valuable.

“Self-care is health care,” she explains. “It can be as simple as finding tiny pauses throughout the day that help restore calm and balance.”

According to the survey, nearly half of adults believe dedicating small moments to emotional wellbeing could noticeably improve their day.

And when asked how they would spend just five to ten extra minutes daily, the answers were surprisingly simple:

taking a short walk
making a cup of tea
spending time outdoors
catching up on sleep
enjoying a relaxing bath

Rather than complicated routines, most people appear to be craving moments of quiet and recovery.

Psychologists say even very short pauses throughout the day can help regulate stress levels and improve emotional resilience over time.

1. Schedule Self-Care Like an Appointment

Experts say people are far more likely to prioritise wellbeing if they physically schedule it into their day.

Treating self-care as a legitimate commitment — rather than something squeezed in afterwards — can help create consistency.

2. Try “Awe Hunting”

This involves spending a few minutes intentionally noticing small details in the world around you:

trees moving in the wind
birdsong
changing skies
architecture
rainfall

Brief moments of awe can help interrupt stress cycles and restore mental focus surprisingly quickly.

3. Pause for a Self Check-In

Rather than pushing through exhaustion automatically, psychologists recommend briefly asking:
“What do I actually need right now?”

Sometimes the answer may simply be water, rest, fresh air, movement, or a few quiet minutes.

4. Use Breathing Exercises to Reset Stress

Simple breathing techniques can help activate the body’s natural relaxation response.

One exercise experts recommend is “Candle Breath”:

inhale slowly through the nose
exhale gently through pursed lips, as though cooling a hot drink

This can help slow heart rate and reduce feelings of tension almost immediately.

5. Keep Track of Small Positive Moments

Rather than focusing entirely on productivity, psychologists suggest noticing:

moments of laughter
good conversations
peaceful walks
enjoying a cup of tea
small daily wins

Recording positive experiences can help retrain attention away from stress and towards emotional balance.

Why Nature and Slowing Down Matter

One of the clearest themes emerging from the research is how strongly many people crave slower, calmer experiences.

Spending time outdoors ranked highly among the activities people most wanted more time for, reflecting growing interest in nature, mindfulness, and emotional wellbeing.

Experts also point out that calming moments do not need to be lengthy to be effective. Even stepping outside for two or three minutes can help interrupt mental overload and create a sense of reset.

In a culture where busyness is often worn as a badge of honour, psychologists say many people are forgetting that rest itself is productive.

As Suzy Reading explains:
“Finding calm doesn’t mean overhauling your life. It’s about finding pockets of peace in the everyday. Small steps really can change how we feel.”

Original research and expert commentary provided by Kalms Herbal Remedies.

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