How to Make Time for Relaxation Techniques in a Busy Schedule

Life moving a million miles a minute? Feeling stretched thin between your job, family, and other responsibilities? You’re not alone. For many of us today, a packed schedule is our normal.

We’re constantly on the go, getting things done and checking items off our to-do lists. The problem is, all that busyness leaves little time for activities that help us recharge. Before you know it, you’re burned out, anxious, and seriously stressed.

I get it—finding time to relax can seem near impossible when you’re up to your eyeballs in obligations. Believe me, I’ve been there! But making relaxation a priority is crucial for your mental and physical wellbeing. Trust me, it’ll pay off big time in the long run.

Incorporating techniques like meditation, yoga, and deep breathing into your routine can be a total game changer. Not only do these activities lower your blood pressure and help you chill out, they actually boost your focus, productivity, and immunity too. Now that’s what I call a win-win!

But taking time to unwind doesn’t happen on its own. You’ve gotta put in a little work. With some strategic planning and flexibility though, you can totally start integrating relaxation into your schedule.

Small steps like taking short microbreaks or scheduling brief morning meditation sessions are a great place to start. Sticking with it consistently is key—relaxation is one of those “use it or lose it” things.

Before you know it, you’ll have chill time down to a science. Ain’t no mountain high enough when you put your mind to it!

Let’s get down to business and talk about how to make relaxation a regular thing. Here are some tried and true tips for fitting those precious moments of calm into even the craziest schedule:

Evaluate Your Schedule to Find Time

First things first, you’ve gotta hunt down any and all openings throughout your week where you could fit in some R&R. Easier said than done, I know. But taking a close look at how you spend your time can reveal opportunities you didn’t realize were there.

Track Your Time

Grab a notebook or spreadsheet and write down everything you do in a day—and I mean everything. From work tasks and household chores to social outings and vegging out in front of the TV, document it all. Tracking how you spend each hour might feel like a drag, but stick with it! After a week, you’ll have a crystal clear picture of where your time goes.

Once you see it laid out in black and white, it’ll be easier to pinpoint lower priority activities that you can cut back on or delegate to others. Be ruthless here—remember, we’re on a mission to free up space for the good stuff. Maybe you spend 30 minutes scrolling social media each morning or an hour zoning out after work—that time could be put to better use relaxing!

Identify Areas to Free Up Time

Now comes everyone’s favorite part…eliminating anything non-essential from your schedule! Take a hard look at your time tracker and highlight things that can go. Ask yourself:

  • What tasks or activities seem like a waste of time?
  • What could I spend less time on or cut out completely?
  • What could I delegate to someone else?
  • What commitments could I reduce in frequency?

Don’t be afraid to trim the fat—even small changes add up. Cutting back on chores, pushing back start times, ordering takeout instead of cooking, saying no to extra activities…look at your schedule with fresh eyes. Freeing up even 15-30 minutes here and there creates space you can use for relaxation.

Schedule Relaxation Appointments

This is a biggie. Once you’ve cleared some openings, actually schedule your relaxation sessions into your calendar. Seriously—treat them like real appointments that can’t be changed or skipped. Block off set times each day or certain days per week when you’ll unwind. This makes it non-negotiable and way more likely to actually happen.

If mornings are best, put in a daily 7-7:30am meditation. Or if you know Sunday afternoons are open, dedicate a few hours to meal prepping, reading, and stretching. Work it into your routine however fits best. You’ll be glad you did—having that sacred relaxation time blocked off can be a lifesaver!

Start Small with Quick Techniques

When you’re slammed, even taking 5 minutes to chill out can take the edge off. Don’t think you need long stretches of time to reap the benefits—little moments sprinkled throughout your day work wonders! Starting small with quick, easy techniques is smart. You can slowly build up your relaxation muscle over time. Here are some great options perfect for busy bees:

Short Meditations

Meditation might sound intimidating, but starting small is no biggie. Even just 5-10 minutes can lower your heart rate and relieve tension. Try closing your eyes, focusing on your breathing, and repeating a mantra like “Relax” or “One.” Or do a quick body scan, bringing attention from head to toe. There are tons of free guided meditations out there too! Pop in earbuds during your commute, lunch break, or while waiting in line and zen out.


Take lots of mini relaxation breaks for a few minutes whenever you can, like before meetings or between tasks. Stand up and stretch, go for a short stroll, listen to calming music, or do some deep breathing. Taking a bunch of these short mindful breaks throughout the day gives your brain a breather. And those minutes add up!

Other Quick Techniques

Don’t limit yourself to meditation and breathing. Try progressive muscle relaxation (alternately tensing and relaxing muscle groups), visualization (imagining a peaceful scene), or listening to ASMR. Experiment to see what helps you chill efficiently. Maintaining a personal relaxation toolkit with several go-to options is clutch for busy folks. You’ll relax in no time!

Choose the Right Relaxation Techniques

Finding techniques that genuinely resonate with you makes unwinding enjoyable rather than a chore. Don’t feel wedded to any particular activities—stay open to trying different relaxation styles so you can find what suits you best. Variety is the spice of life!

Assess Your Needs

Check in with yourself:

  • Are you craving gentle, soothing activities or more vigorous, engaging ones?
  • Do you want to relax solo or socially with others?
  • Are you in the mood for stillness or movement?
  • Indoors or outdoors? Passive or active relaxation?

Your needs may even change day to day or season to season. Knowing what sounds appealing and what doesn’t is the first step.

Experiment with Options

With so many relaxation techniques out there, explore and take note of how different ones make you feel. Which provide a sense of calm and lift your mood? Which seem like a chore? Dabble in things like:

  • Yoga, stretching
  • Walking, hiking
  • Reading, listening to podcasts
  • Coloring, crafting
  • Journaling
  • Nature sounds, aromatherapy
  • Spending time with pets or loved ones

See what sticks. Having go-to activities lined up that you genuinely enjoy eliminates decision fatigue when you need to unwind.

Find Your Favorites

Eventually, you’ll zero in on 2 or 3 techniques that work wonders for you. Great! Stick with those tried and true favorites that ease your mind. No need to fix what ain’t broke. Turning to your personal relaxation all-stars will start to feel as natural as anything.

Make Relaxation a Consistent Habit

Transforming relaxation from an afterthought into a true habit takes commitment, but the investment is so worth it. Regularly calming your mind will start to feel like second nature. Here are some ways to make it stick:

Schedule It

I can’t stress this enough—consistent relaxation takes advance planning. Schedule it into your calendar and protect that time, remembering why it matters. Set reminders on your phone so you don’t “forget” sessions. Treat it as non-negotiably as work meetings. Make it happen at least several times a week. Consistency breeds habit!

Reframe Your Mindset

Be real with yourself—is fitting in relaxation still a struggle because you see it as optional or frivolous? That mindset’s gotta go. Remind yourself that relaxing is mandatory for your health and effectiveness, not an indulgence. Reframing unwinding as a high priority rather than a “nice to have” is essential. Write yourself motivational notes if needed to drill this home!

Adapt as Needed

Slip-ups will happen—life throws curveballs. Don’t use one missed relaxation session as an excuse to quit altogether. Refocus and get back on track the next day without judgment. Consider condensing two shorter sessions into one longer one occasionally for more flexibility. The key is consistently dedicating time to decompress, even if you need to adapt week to week. Stay nimble and keep at it.


Whew, that was a lot of tips! I know taking on even more might seem overwhelming when you’re already overwhelmed. But just focus on choosing one or two strategies that feel doable and go from there. Start small, be patient with yourself, and stay committed. Slow and steady wins the race. Before you know it, you’ll be a relaxation pro!

Remember—carving out even quick moments in your week to breathe, move, reflect, or have fun isn’t a luxury. It’s one of the best things you can do for your overall health and wellbeing when life moves a mile a minute. Trust me, the effort pays back tenfold in the relief, energy, and calm you’ll feel. You’ve got this!

If you enjoyed these tips, see also our article about this topic: A Comprehensive Guide to Managing Stress and Anxiety.

Frequently Asked Questions

1. How can I find time to relax when my schedule is so busy?

Track how you currently spend your time to identify what can be reduced or delegated. Schedule relaxation sessions like appointments in your calendar to protect that time. Even start with quick 5-10 minute breaks.

What are some examples of fast relaxation techniques?

Short meditations, deep breathing, stretching or yoga poses, listening to calming music, taking a walk, and visualization exercises can provide relaxation benefits in as little as 5-10 minutes.

What relaxation techniques work best for beginners?

Beginner-friendly options include deep breathing, basic yoga stretches, guided meditation apps, short walks, enjoying a warm bath, or sipping a cup of tea mindfully. Start with whatever piques your interest!

How often should I relax to make it a habit?

Aim for daily relaxation even if just 5-10 minutes to start. Or schedule 30+ minute sessions at least 3-5 days per week at the same time each day. Consistency is key.

What should I do if I miss a scheduled relaxation session?

Don’t be too hard on yourself – just get back on track the next day. Consider combining two shorter sessions into one longer one to make up for it. The goal is consistency.

How do I motivate myself to make relaxation a priority?

Reframe it mentally as mandatory “me time” rather than optional. Consider the benefits to your health, focus, and wellbeing. Write motivational notes and set calendar reminders.

Which relaxation techniques can I do at work?

Mini breaks to stretch, breathe deeply, listen to calming music, or visualization exercises can be done discreetly at your desk. Take a short walk outside if possible.

Where are the best places to relax?

The location depends on your preference! Nature settings, a quiet room, a bath, even public places like a park bench work. Explore different spots.

Can I relax while multitasking?

Yes, listen to a meditation while commuting or waiting in line, or do deep breathing while cooking or cleaning. Combining relaxation with other activities takes practice.

How long before I notice the benefits of relaxing?

Effects like lower blood pressure and cortisol can happen right away. But experiencing greater calmness, less anxiety, and better sleep builds over weeks of regular practice.

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