Earlier this week, we addressed a frustration from an audience member about how to find time for yourself when you work long hours. We devised a 5-step plan to create more time for yourself. We briefly touched on some activities you can do for yourself in 30–60 minutes a day.
Today we’re going to go a little deeper as we’re giving you a list of 10 specific low-involvement activities that you can add to your daily routine.
Just to quickly recap: a low-involvement activity, is an activity that has little to no barriers to starting. You shouldn’t be required to travel long distances, pay lot’s of money, or perform the task in a group. All of the activities listed below can be done on your own, with little to no investment, and within close radius to where you’re currently living. In other words, there are no excuses 🙂
Let’s get straight into it.
- Bodyweight exercise – if you’re looking for a quick and effective way to stay in shape, look no further than bodyweight training. This typically includes exercises such as pushups, situps, dips, squats, lunges and bridges. A great app that I use everyday for exercise is the 7 Minute Workout app. The app tells you what exercise you should do and for how long, all in 7 minutes. You can increase the amount of repetitions and workout longer as you get stronger.
- Reading – whether it’s fiction or non-fiction, reading is a great low-involvement activity for self-development and just relaxing. Even 5 minutes of reading per day can make a huge difference.
- Stretching – stretching is critical for injury prevention and overall wellbeing. I went years without stretching consistently, and my body always felt creaky and stiff as a result. It also increases your flexibility. I’m still working towards crossing my legs for the first time since grade 3!
- Yoga – the next level up from stretching is yoga. Depending on the style, yoga can also double up as exercise as well, killing two birds with one stone. It’s definitely worth going to a few classes to make sure you’re executing each pose correctly. But as we’re talking about low-involvement activity, check out the Pocket Yoga app. All you need is a yoga mat to get started.
- Meditation – as I mentioned in the last post, personally, I’m not a fan of meditation, it just doesn’t work for me. Having said that, it’s a proven method of mindfulness that has worked for many others (and I’ll get their eventually). If you’re looking to get started, I’ve heard this app is a great tool.
- Walking – according to Bupa, walking just 15 minutes every day can extend your life by as much as 3 years! Don’t stress yourself out by trying too hard. Start off small by walking around your block, and gradually increase the distance.
- Taking an online course – whilst the internet can be a distraction, it can also be a great resource for acquiring new skills. Anything from, design, cooking, music, art, business, photography and much more, can be learned on your computer. Online training platforms such as Lynda, have 1000s of courses to help you learn something new.
- Writing – the simple act of journaling your thoughts can drastically reduce your anxiety. For me, writing is the best tool for brain dumping all of my thoughts and finding clarity on a daily basis. Set a timer for 15–30 minutes and just write whatever is on your mind. If you get ambitious, check out 750words.com.
- Running – running is almost always accessible, as long as you have decent running shoes. Like walking, start slow and gradually increase over time. Mat Frazier over at No Meat Athlete has a great free self-guided course to help you develop a running habit (even if you’ve never worked out before).
- Affirmations/Visualisation – spend time visualising where you want to be in life. You can take it a step further and create a pin board or an image scrapbook. Use this simple formula to affirm powerful statements to yourself and reprogram your mind.
So there are 10 examples of low-involvement activities that you can use in your daily routine.
What about you? Do you have other examples of low-involvement activities that you use on a regular basis?