Reclaiming 15 Minutes: 
A Self-Care Practice to Reduce Stress and Burnout

To show up as my best self for my family, job, and academic work I need space to breathe. My plan is as follows:

1. 15-Minute Daily Practice: Sit on the balcony for 15 minutes each evening without distractions, no phone, no TV, no to-do lists. Just myself, a big comfy patio chair, a light blanket if it gets breezy, a small notepad for journaling and my favorite pen.
2. Mindful Engagement with Nature: Use the time to observe the night sky, feel the breeze, and engage in the senses. This light form of mindfulness meditation has been proven to reduce stress and anxiety (Goyal et al., 2014).
3. Reflective Journaling: After each session, I will write a simple and brief reflection on how I feel physically, emotionally, and mentally.
4. Track Emotional Shifts: I’ll pay attention to any noticeable changes in my stress levels, sleep, concentration, and general mood.
5. Support from Research: A growing body of work shows that even short periods of nature exposure significantly improve psychological well-being (Bernard et al., 2023).

Engaging in mindfulness practice within the comfort of your home, even for just a few moments each day, can profoundly improve emotional regulation, alleviating symptoms of anxiety and depression (Parsons et al., 2017). These mindful moments offer shelter from daily stressors, allowing people to cultivate a sense of inner peace and awareness. In addition, structured mindfulness programs can yield benefits comparable to those of pharmacological treatments for stress, yet without the undesirable side effects that often accompany medication (Ramanathan & Jella, 2024). This all-inclusive approach will not only improve mental well-being but also can develop a deeper connection to the present moment.

I dream of turning my balcony into a serene oasis for mindfulness and reflection. I can picture it now, a comfy seating area with soft cushions and a cozy throw blanket, just right for having some quiet time. I’ll fill the space with all kinds of lush plants, like potted ferns and colorful flowers, to really liven things up. To set the mood, I’ll add some colorful decor with soft solar lighting and possibly decorative lanterns that give off a subtle warm glow in the evenings. With this tranquil setup, I aim to cultivate an alluring environment that encourages me to engage in a sustainable and rejuvenating mindfulness practice as part of my daily routine.

This proposal is rooted in realism and backed by research on mental wellness techniques. While the possibility of a picturesque life transformation in just 10 days is absolutely enticing, my focus is on something far more realistic and attainable. Dedicating a mere 15 minutes each day to pause, breathe deeply, and embrace stillness amid the chaos of my daily routine. I will carefully document this journey over the next 10 days, reflecting on how this easy yet meaningful exercise can serve as an effective remedy for reducing anxiety, stress, and emotional fatigue.

If I find success with this brief ritual, I aim for it to evolve into a lasting self-care habit. Having this practice seamlessly incorporated into my daily life after this 10-day challenge comes to an end. They do say that it takes 21 days to create a habit, and I will be almost halfway there, thanks to this project. I hope that my journey will inspire others facing similar challenges to understand that self-care does not always require grand gestures or huge commitments. It often begins with finding a quiet corner, gazing up at the vast night sky, and next thing you know you are dedicating just 15 minutes to relish a moment of peace. This small act has the potential to spark significant positive changes in mental health and overall well-being.