“I know I should be doing the hour-long video…”
She said it twice in our conversation.
And I knew right away that familiar feeling was creeping in: guilt, pressure, and the belief that more is always better. As if the shorter practices didn’t “count.”
But here's what was also true—she loved the shorter classes in my membership. They felt doable. Encouraging. Like something she could actually fit into her real life.
So why the guilt?
Because somewhere along the way, many of us were taught that bigger = better. That if it’s not intense, it doesn’t matter. That if it’s not long, sweaty, or structured, it doesn’t count. That taking just 10 minutes to move your body or breathe deeply is somehow not enough.
But that’s not how your body—or your brain—works.
Where Did That “One-Hour Rule” Even Come From?
Somewhere along the way, an hour became the gold standard for exercise, wellness, or self-care.
But most of us aren’t training for the Olympics.
We’re moving to feel strong in our bodies, steady in our minds, and connected to ourselves again.
The one-hour myth can work against us—creating pressure, guilt, and inactivity. It becomes an all-or-nothing trap.
And I say this as someone who teaches weekly hour-long yoga classes—there’s value in long practices.
BUT, when the hour becomes the standard instead of the option, it can quietly disconnect us from what we need.
Because if we can’t do the full hour, we often do… nothing.
And that’s where the opportunity for tiny shifts lives.
Why Small Actions Can Create Big Change
You’ve heard me say this before: Small shifts lead to big change.
That’s not just a nice idea. It’s how real transformation happens—especially when it comes to movement and brain health.
Those 10-15 minute practices?
- They support your nervous system (they don’t overwhelm)
- They’re easier to commit to consistently
- They’re powerful in building momentum and confidence
- They’re enough to shift your mood, energy, posture, and presence
You don’t need to carve out an hour. You need to start where you are.
And trust that those small steps—when repeated—build real strength.
What Your Brain (and Body) Actually Respond To
Research on neuroplasticity (your brain’s ability to change and adapt) shows that short, consistent practice is often more effective than long, occasional effort.
Short practices—like 10 minutes of breath-centered movement, a 5-minute posture reset, or a midday walk—do more than move your muscles. They help regulate stress, build new neural pathways, and anchor you in presence.
They send a message to your brain and body:
“I’m here. I care. I’m listening.”
That’s the kind of shift that changes things from the inside out.
Think of it like brushing your teeth.
You wouldn’t skip brushing all week and then brush for 90 minutes on Saturday.
Same goes for your body and mind.
Let’s reframe the idea of “enough.”
Your brain loves consistency more than intensity.
Your body responds to frequency, not just duration.
Your nervous system craves safety and repetition—not pressure.
What Counts? What You Actually Do.
That hour-long class might be wonderful. But if it sits on your to-do list untouched, it’s not serving you.
The 10-minute stretch you do in your pajamas?
The 3 minutes of breathing while waiting for the tea kettle?
The walk around the block between meetings?
Those count.
Those are real.
And those are worth celebrating.
It’s not about doing more.
It’s about doing what matters—and doing it consistently.
Here are some “tiny but mighty” examples you might try:
10 minutes of joint-friendly strength work
Stretching while your tea steeps
5 minutes of alternate nostril breathing before bed
A short walk to clear your mind between tasks
Sitting in silence, even just for three slow breaths
You Don’t Need More Time. You Need More You.
Let’s be honest—“should” is heavy.
It’s the voice of perfectionism.
It’s the invisible pressure that tells us we’re not doing enough, being enough, moving enough.
But what if you let go of the “should”?
What if you trusted that your 10 minutes today is enough?
What if your progress looks like showing up in a way that’s kind, honest, and doable?
You’re building something real.
Small movements. Gentle rhythms. Lasting change.
A Loving Nudge for Today
Take 5 minutes.
Move your body.
Breathe on purpose.
Put your feet in the grass.
Stretch something.
Shake something out.
Sip your water.
Do the thing that connects you to yourself.
It’s not just “better than nothing.”
It’s everything.
Ready for a Reset?
If you’re looking for short, grounding practices that fit into your day, come check out my free audio, Your Gentle Anchor.
It includes a guided breath practice to help you feel more steady, present, and connected—in just a few minutes at a time.
Get Your Gentle Anchor Guide Here →
📚 Resources
- You Can Teach an Old Brain New Tricks – Harvard Health Publishing https://www.health.harvard.edu/mind-and-mood/you-can-teach-an-old-brain-new-tricks
- Neuroplasticity and Behavior – NIH PMC https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361573/
- Even Short Bursts of Exercise Can Benefit Health – AHA https://www.heart.org/en/news/2023/02/16/even-short-bursts-of-exercise-can-benefit-health
- Consistency vs. Intensity – James Clear https://jamesclear.com/consistency
- Why Small Habits Make a Big Difference – Greater Good Science Center https://greatergood.berkeley.edu/article/item/why_small_habits_make_a_big_difference
- How Deep Breathing Can Help You Relax – Cleveland Clinic https://health.clevelandclinic.org/how-deep-breathing-calms-you
- Mindfulness for Your Health – NIH https://newsinhealth.nih.gov/2021/07/mindfulness-your-health
view + leave comments . . .