“I know I should be doing the hour-long video…”
She said it twice during our conversation.
And I could hear what was underneath it right away — guilt. Pressure. The quiet belief that if she wasn’t doing enough, then what she was doing didn’t really count.
Here’s the thing though.
She loved the shorter practices inside 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 learned that more is better.
Longer. Harder. More intense.
And that anything shorter — 10 minutes, 5 minutes, even a pause to breathe — doesn’t really “count.”
But that’s not how your body works.
And it’s definitely not how your brain works.
Where Did That “One-Hour Rule” Come From?
At some point, an hour became the gold standard for movement, wellness, and self-care.
But most of us aren’t training for the Olympics.
We’re moving because we want to feel steady in our bodies, clear in our minds, and capable in our daily lives.
When the hour becomes the requirement instead of the option, something subtle happens.
It creates pressure.
Pressure creates avoidance.
And avoidance often turns into doing nothing at all.
I say this as someone who teaches hour-long classes — there is value in longer practices. Absolutely.
But when an hour becomes the only thing that “counts,” we disconnect from what our bodies are actually asking for in real life.
And that’s where the opportunity for small, supportive shifts gets lost.
Why Small Actions Can Create Big Change
You’ve heard me say this before: small shifts lead to big change.
That’s not a motivational quote — it’s how the nervous system and brain actually adapt.
Short practices:
- support your nervous system instead of overwhelming it
- are easier to return to consistently
- build confidence instead of guilt
- shift energy, posture, mood, and focus more than you might expect
You don’t need to carve out an hour.
You need to start where you are — and trust that consistency builds strength over time.
What Your Brain (and Body) Respond To
Your brain is shaped by repetition, not intensity.
Research on neuroplasticity shows that short, consistent inputs create more lasting change than occasional long efforts.
A few minutes of breath-centered movement.
A posture reset between tasks.
A short walk to clear your head.
These moments don’t just move your body — they send a message:
I’m paying attention.
I’m responding before things escalate.
I’m supporting myself.
Think about brushing your teeth.
You wouldn’t skip all week and brush for 90 minutes on Saturday.
Your body and brain work the same way.
Your brain prefers consistency over intensity.
Your body responds to frequency, not force.
Your nervous system feels safest with repetition, not pressure.
What Actually Counts?
That hour-long class might be beautiful — but if it stays untouched on your to-do list, it isn’t supporting you.
The 10-minute stretch you do in your pajamas?
The three slow breaths while the kettle boils?
The walk around the block between meetings?
Those count!
They’re real.
They’re effective.
And they’re worth celebrating.
This isn’t about doing less.
It’s about doing what works — and doing it consistently.
Here are a few “tiny but mighty” supports:
- 10 minutes of joint-friendly strength
- stretching while your tea steeps
- 5 minutes of alternate nostril breathing before bed
- a short walk to reset your energy
- sitting quietly for three intentional breaths
You Don’t Need More Time. You Need More You.
“Should” is heavy.
It’s the voice that tells you you’re behind.
That you’re not doing enough.
That something more is required before you’re allowed to feel good.
But what if you trusted that your 10 minutes today is enough?
What if progress looked like responding with care instead of pushing through?
You’re not behind.
You’re building something sustainable.
Small movements.
Gentle rhythms.
Lasting change.
A Loving Nudge for Today
Move your body.
Breathe on purpose.
Stretch something.
Step outside.
Put your feet on the ground.
Sip your water.
Do the thing that brings you back to yourself.
It’s not “better than nothing.”
It’s how change actually happens.
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
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