The Power of Twenty Mintues: why daily wellness rituals are crucial for our Health & wellbeing.
A recent study has revealed that a Mum gets around 17 minutes of interrupted time to herself per day. I actually wasn’t surprised when I read this, because I feel that I don’t even get 17 minutes. We’re on the second week of school holidays and I wish I had a pound for everytime my daughter has said ‘muuuum’ or ‘can I have a snack’
Let’s break the day down quickly, let’s say kids wake at 6am and are asleep by 8pm, you then spend the next 14 hours trying to be the best Mum you can, trying to feed them well, managing their emotions, activities, appointments the list feels endless and that’s not even taking into account work and the managing of the house, cooking, cleaning etc.
Your Nervous System Needs a Break
One of the most important reasons to commit to a daily wellness ritual is to help regulate your nervous system.
Many of us live in a near-constant state of low-grade stress. Our sympathetic nervous system—the "fight or flight" mode—is activated far more often than it should be. This means our bodies are constantly releasing cortisol and adrenaline, which over time can contribute to burnout, anxiety, inflammation, and even chronic illness.
Taking twenty minutes a day to slow down can help activate the parasympathetic nervous system—the "rest and digest" state. This is where healing happens. Your heart rate slows, your breathing deepens, and your body starts to recover from the accumulated stress of everyday life.
When your nervous system feels safe and supported, your mind becomes clearer, your sleep improves, and you’re better able to handle challenges (Kids) with grace and patience.
The Ripple Effect
What you do in those twenty minutes can completely change your next 23 hours and 40 minutes. You may notice you’re more patient with your family, more focused at work, more grounded in difficult conversations. Giving to yourself, even in small doses, allows you to give more to others without burning out.
Why Twenty Minutes?
Twenty minutes is manageable. It’s short enough to fit into a packed schedule, but long enough to make a meaningful impact. It’s the sweet spot—long enough for your nervous system to begin to unwind, for your breath to slow, and for your brain to shift out of “go, go, go mode.”
Science backs this up. Studies show that even short bursts of intentional self-care—whether it’s meditation, stretching, breathing exercises, or a mindful walk—can reduce stress hormones, improve focus, and boost emotional resilience.
What Counts as a Wellness Ritual?
Wellness rituals aren’t one-size-fits-all. It’s not about green smoothies or yoga unless those bring you joy. The key is choosing something that helps you switch off, relax and do something for you. Here are a few ideas to inspire you:
• Stretching or gentle movement: Wake up your body and release tension.
• A candle lit bath with relaxing music
• Breathwork or meditation: Calm your nervous system and reduce anxiety.
• A walk outside: Let nature ground you and refresh your senses.
• Tea and silence: Create space to simply be.
Tips to Make It Stick
• Schedule it: Treat it like any other important appointment.
• Keep it simple: Don’t overthink it. Just show up.
• Be flexible: Some days it might be a walk, other days a nap. That’s okay.
• Protect the time: It’s not selfish—it’s essential.
You don’t need to overhaul your life or spend hours on a yoga mat to feel better. Just start with twenty minutes. Show up for yourself. Breathe. Move. Reflect. Whatever your ritual looks like, let it be a daily act of kindness toward your nervous system, your mind, and your body.
Because you deserve that time. And because your well-being isn’t a luxury—it’s the foundation for everything else.
Ill be going more in deepth about our nervous system in my next post (if I can get it finished ha) and what happens when we stay in fight and flight mode.
Enjoy those twenty mintues, you deserve it.
Love,
P- x