Today, on Day 3 of the #IWillListen Ruck Challenge, I walked two miles in honor of the first responders from North Dakota. I focused on clearing my mind and taking a break from the daily grind. This brief pause reminded me of how intentional breaks can bring us back to a place of focus and balance—a simple but powerful wellness tool we often overlook.
As part of today’s message, I’m sharing a graphic called “Take a Break,” which highlights ways to make the most of any time we have, whether it’s one minute or an hour. Even just a minute of deep breathing, stretching, or grounding can create a moment of calm in a hectic day. When we have a little more time, we can dive into activities that support physical, mental, and emotional wellness, like yoga, mindful walking, or connecting with a friend.
This Ruck Challenge isn’t only about honoring lives lost; it’s also about demonstrating resilience and wellness practices that keep us grounded and ready to tackle life’s demands. Today’s walk reminded me of the importance of recharging, even in small doses. These intentional pauses help us stay “fit for function, ready for life,” aligning with the comprehensive fitness philosophy that underscores everything I do.
Taking time for wellness doesn’t have to be a luxury. Whether we have just one minute or a full hour, we can all find ways to reconnect, breathe, and reset. I hope today’s graphic inspires you to make the most of those moments, using them to build resilience, focus, and balance in your own life.
1-Minute Breaks:
- 5 Physiological Sighs
- Progressive Muscle Relaxation
- Gratitude Check
- Drink a Glass of Water
- Stretch It Out
- Mindful Temple Rub
- Visualization
- Physical Grounding
5-Minute Breaks:
- 1:1 Mindful Breathing Practice
- Meditation
- Journal Reflection
- Get Up and Move
- Read an Article
- Take a Shower
- Mindful Listening
- Positive Affirmations
30-Minute Breaks:
- Yoga
- Bodyweight Workout
- Call a Friend
- Color or Doodle
- Paint Your Nails
- Take a Power Nap
- Listen to a Podcast
- Take a Mindful Walk
60-Minute Breaks:
- Outdoor Adventure
- Creative Arts Session
- Full-Body Workout
- Cooking or Baking
- Meditation or Breathwork
- Read/Listening to a Book
- Spa-Like Pampering
- Coffee or Snack with a Friend
