jADED iSSUE # 9

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All you need is 10 minutes. That’s it. Ten. Not even a full one percent of your day. So when people say they “don’t have time”? Sorry, but you do. Especially 10 minutes.

Here’s my hot take: the wellness industry can be just as toxic as the club scene. Why? Because it’s all or nothing. Either you’re the 5 a.m., green-juice, ice-bath, pilates-queen…or you’re “failing” and can’t keep up. That’s not real life. That’s not sustainable. That’s performative. That’s aggressive (as I like to say) and not for everyone.

If you’re super disciplined and love all that—go off, queen, I support you. But if you’re just trying to get started, 10 minutes is the move. Ten isn’t scary. Ten feels doable. Although my life basically revolves around health 24/7…I still only can do some things for 10 minutes. Because I know I can get through 10. And so can you.

Here is what I mean by 10 minutes…

10 Minutes of Morning Sun

Get outside before 10 a.m. (Before 10 a.m. is when you get the early morning sunlight aka the blue wavelengths. These are powerful in signaling your brain it’s time to get going). No sunscreen, no excuses. Morning light hits differently. It sets your circadian rhythm, wakes you up, boosts mood, and actually helps you sleep at night. Your body wants the sun. We are animals at the end of the day. Not machines. Stop fighting it.

10 Minutes of Walking

Take a lap around the block. Do it after meals if you really want to be structured. Your blood sugar will thank you. Do it a few times a day if you’re feeling ambitious. It’s literally the lowest-effort, highest-reward thing you can do. Walk, walk, walk, walk, walk.

10 Minutes of Reading (Bonus if it’s Before Bed)

Pick up a damn book. Not your phone. Not TikTok. A good old book. Set a timer for 10 minutes, and notice how much calmer you feel when your brain isn’t being fried by blue light before sleep. And someone or something is going to anger you online. Thats inevitable. Stop choosing to be triggered before bed. It is literally not worth it.

10 Minutes of Silence

This one’s uncomfortable…which probably means you need it. In Untamed, Glennon Doyle talks about how, during the hardest moments of her life, she would literally go sit in her closet, set a timer for 10 minutes, close her eyes, and just be in silence.

Now, I don’t personally feel the need to lock myself in a closet for this practice (if you do that’s fine), but I do it every single day. I lie down, close my eyes, and don’t touch my phone. I’m not counting breaths, I’m not “meditating,” I’m just…quiet. And here’s the thing: your brain will freak out at first. The thoughts will come rushing in. That’s normal. Let it happen.

Then, without even noticing something shifts. Your brain literally unclogs. The thoughts relax. And some of my best ideas have come from literally doing nothing for 10 minutes.

10 Minutes of Cooking (or Cleaning)

You’d be shocked what you can accomplish in 10 minutes. Chop a vegetable. Sauté something. Prep some oats. Wipe your counter clean. Put the dishes away. It’s not about being Martha Stewart, it’s about doing one small thing that makes your life easier later.

10 Minutes of Journaling

I don’t always like journaling. Sometimes I avoid it. But I’ve never once regretted it after. Gratitude, rage, venting, manifesting, praying, whatever it is, it clears space in your brain. Timer on, pen down, go.

10 Minutes of Stretching

Especially after travel or a long desk day…STRETCH. Ten minutes will loosen your muscles, fix your posture, reduce stress, and actually make you feel human again.

Now let’s get to the point…

There is no excuse for 10 minutes. And I don’t mean that in the toxic “no excuses” gym-bro way. I mean it in the you actually deserve this way.

Ten minutes is yours. Ten minutes to reset, to breathe, to connect with your body. Ten minutes of care, silence, or movement. Less than 1% of your day, (0.6% to be exact) but more powerful than you think.

So here’s the challenge: set your timer and pick one thing. Do it today. Then tomorrow. And keep going. You’ll be surprised how quickly 10 minutes becomes the best part of your day.

And if you need some ideas here you go:

Ways to Use Just 10 Minutes

• Morning sun exposure
• Walk around the block
• Read before bed
• Sit in silence (no phone) (no noise)
• Quick stretch or yoga flow
• Journal your thoughts
• Meal prep one thing
• Dance to your favorite song (Mamma Mia soundtrack for me)
• Do a mini strength circuit (push-ups, squats, planks)
• Deep breathing or breathwork
• Call or text someone you love
• Clean one area of your space
• Hydrate intentionally (actually sit and sip water)
• Listen to a podcast or audiobook
• Pull a tarot or oracle card and reflect on the message
• Write down what you’re grateful for (at least 3 things)
• Light a candle and set an intention for the day
• Pray, chant, or repeat a grounding affirmations
• Step barefoot into nature and just stand still (we love grounding)

Ok nowwww…. set your timers and go.

xoxo

Olivia Jade