Lately, I’ve been feeling the weight of stress and anxiety pressing down on my days. My days have been overwhelming, and the smallest things will throw me off. But I’ve discovered a gentle antidote to try: rest snacks.

You’ve heard of exercise snacks, which are short bursts of exercise to break up the monotony of the day, maybe 10 deep squats an hour, or a plank a few times a day.

A rest snack is similar, it’s a short, intentional 10-minute break designed to teach your body and mind a new truth:
I am safe. I am right on time. I will complete my tasks. It is safe to rest.

Just like an exercise snack is a quick burst of movement, a rest snack is a quick burst of calm. No matter what I do, I feel stressed, and that needs to change. I think I need to practice calm to teach myself I can feel calm. So here we go with some info and ideas.

🌿 Why (I hope) Rest Snacks Work

Stress and anxiety often come from the body being stuck in a loop of urgency and fear. Rest snacks interrupt that loop. They gently retrain the nervous system to understand that rest is not dangerous, and productivity doesn’t have to come from panic.

I’m planning to take these mini-breaks a few times a day. Whether I’m working, running errands, or just feeling overwhelmed, I’ll pause, breathe, and remind myself:

“I am safe. I am right on time. I will complete my tasks. It is safe to rest.”

I’m also supporting myself with adaptogenic herbs, like Holy Basil, and of course I’ll report back how it’s going.

🛋️ Rest Snack Ideas (No Food Involved!)

Here are some rest snack ideas:

🧘‍♀️ Mindful Moments

• Meditation: Sit quietly and focus on your breath.
• Breathwork: Try box breathing (inhale 4, hold 4, exhale 4, hold 4).
• Mantra repetition: Whisper or think a calming phrase like “I am safe.”

📖 Gentle Distractions

• Read a fun book: Just 10 minutes of fiction can reset your mind.
• Listen to calming music: Choose something instrumental or nature-based.
• Watch a peaceful video: Think slow-motion nature scenes or cozy ambiance.

🌸 Sensory Soothers

• Aromatherapy: Inhale essential oils like lavender or jasmine.
• Touch something soft: A cozy blanket, a pet, or even a fuzzy sweater.
• Step outside: Feel the sun, wind, or rain on your skin.

✍️ Creative Calm

• Doodle or color: Let your hand move without judgment.
• Write a few lines in a journal: No pressure, just a brain dump.
• Make a gratitude list: Three things you’re thankful for right now.

🧍‍♀️ Gentle Movement

• Stretch: Reach up, bend down, twist gently.
• Slow walk: Around the room or outside, with no destination.
• Dance party: Put on a song and jam

🕊️ The Bigger Picture

Rest snacks are about rewiring your relationship with rest. They teach your body that rest is safe, that productivity doesn’t require panic, and that you can move through life with more ease.

Want to join me? Follow me on Instagram where I’ll be talking about this regularly!