What if feeling well didn't require a complete life overhaul? What if it could start with just five minutes?

New research is shining a light on something many of us already know – modern life moves fast, and carving out time for ourselves feels challenging. But encouragingly, the study also reveals that nearly half of UK adults believe that small, manageable moments dedicated to their emotional wellbeing could genuinely improve their day. 

Reality check 

The research, commissioned by Kalms Herbal Remedies and involving 1,000 UK adults, found that 56% of Brits find it difficult to find just five minutes for their emotional wellbeing, with the average person spending 50 minutes commuting, almost an hour working overtime, and 62 minutes scrolling social media daily.

When asked how they'd spend extra time, responses showed that people are craving simplicity.

A quarter of us want quality moments with loved ones, 23% want time in nature, and 22% wish to catch up on sleep. Given just a few spare minutes, 30% would take a short walk, 20% would make tea, and 18% would enjoy a bath.

What’s worth noting here is that these are all gentle, achievable desires that highlight how small shifts could bring joy back into our daily lives.

"Our research shows the pressures people face, but also, their readiness to embrace change," says Elizabeth Hughes-Gapper, spokesperson for Kalms.

Small steps make a difference

Chartered psychologist and wellbeing specialist Suzy Reading, author of the book How to Be Selfish, confirms that small changes really can be powerful: "The solutions don't need to be complicated or time-consuming," says Suzy. "My mantra is that self-care is health care, and it can be as simple as finding tender, tiny pauses in your day to restore balance and calm."

Finding five minutes for you 

Ready to reclaim moments for yourself? These strategies are designed to fit into even the busiest schedule:

  • Make it a date: Schedule self-care in your diary like you would any important meeting. Writing down plans makes us far more likely to follow through, transforming intention into habit.
  • Become your own best friend: Regular self-check-ins work wonders. Place a hand on your heart, take a few mindful sips of water, and ask, "What do I need right now?" Trust your answer – whether it's movement, music, rest, human connection, etc.
  • Search for awe: Spend two to three minutes noticing your surroundings – clouds drifting, leaves rustling, details in the room. Getting outside in nature, especially, lowers stress and sharpens focus.
  • Start a joy journal: Capture small positive moments – genuine laughter, a delicious cup of tea, a sweet exchange with someone you love. Note what happened, why it felt good, and how you felt. Recording these micro-moments boost motivation and offer comfort when you need it.
  • Spread kindness (and help yourself): Compliment someone, make them coffee, or offer a friendly ear. This simple act can trigger endorphins, creating a ‘helper's high’ that benefits everyone involved. 

Grant yourself permission 

The findings from this research hint at the power of possibility. As a collective, we're recognising that change is needed, but also, that it doesn't have to be dramatic to be transformative.

"Finding calm doesn't mean overhauling your life," Suzy reminds us. "It's about finding pockets of peace in the everyday. Small steps are achievable – and they really can change how we feel."