15-Minute Refresh & Reset Routine for Busy Women

As women, we give so much and deserve a few moments for ourselves. I’ve created a quick self-care ritual that fits into my busy day, grounding me and refilling my cup. Self-care doesn’t need hours—but it does need intention and consistency. Here is a 15 minute self-care routine to refresh and reset!

1. Deep Breathing & Setting an Intention (2 minutes)

• Find a comfortable spot and take a few deep breaths to ground yourself. Set a simple intention, like “I am recharging” or “This time is for me.”

• Breathe in deeply, hold for a second, and exhale slowly, letting go of any tension.

2. Lymphatic Drainage Face Massage (5 minutes)

• Using clean hands (or a gentle face oil if you like), start with a light massage:

  • Under the Ears: Place your fingers just below your ears and gently massage in small circles, moving down the sides of your neck to encourage lymphatic flow.

  • Jawline: Use your fingertips to gently sweep along the jawline from chin to ear, encouraging drainage.

  • Forehead to Ears: Place fingers in the center of your forehead and sweep outward toward the ears. This gentle motion helps promote lymphatic flow.

3. Shoulder & Neck Stretch (3 minutes)

• Neck Roll: Slowly roll your head from shoulder to shoulder in a gentle half-circle, stretching the sides of your neck.

• Shoulder Shrug: Shrug your shoulders up toward your ears, then release down. Repeat a few times to relieve any tension.

• Forward Stretch: Interlace your fingers in front of you and gently stretch your arms forward, feeling a gentle stretch in your upper back.

4. Side Body Stretch & Waist Twist (3 minutes)

• Side Stretch: Reach one arm overhead, leaning gently to the opposite side to stretch the side body. Switch sides and repeat.

• Waist Twist: While standing or seated, place your hands on your hips and gently twist from the waist, side to side. This movement encourages circulation and releases tension in the lower back.

5. Deep Breathing & Closing (2 minutes)

• Take a few more deep breaths, placing one hand over your heart. Feel the effects of this quick refresh and express gratitude for taking this time for yourself.

• End by stretching your arms up overhead, then relax them down by your sides.