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11 ways to refresh your soul and mind in 15 minutes

11 ways to refresh your soul and mind in 15 minutes

You need to act fast, but you feel unproductive and stressed? You’re unable to find focus and nothing goes as you expected? Well, you sound like someone who needs a quick refresh. Even if you are too busy, you can always take 15 minutes to recharge and refresh yourself.

It is very important to refresh your soul and mind to feel good and work with a lot of energy. Here are 11 ways you can practice every day to refresh your soul and mind in just 15 minutes!

Photo by Fa Barboza on Unsplash

Keep yourself hydrated by drinking one glass of water

If you drink a glass of water as the first thing in the AM, that will jumpstart your brain and body out of sleep mode. Drinking one glass of water when you’re stressed can also improve the way you feel and keep you focused. It’s important to keep yourself hydrated because dehydration can slow down brain function.

Are you surprised to hear that? According to studies, most Americans are chronically dehydrated. Scientists suggest drinking, in ounces, half of your body weight each day. For example, a 120-pound woman should have eight 8-ounce glasses of water. Although juice, tea, and coffee are tastier than water, they cannot replace water. But if the taste bores you, add some mint leaves or slices of lemon.

Stretch out

How to easily refresh your soul and mind in 15 minutes? Stretch out! Moving your body, stretching, and exercising can refresh your muscles and your spirit. If you’re facing some issues or working under pressure, take a minute to get up and stretch. Moving your body (especially running outside), will give you a break from the chaos. Your mind will let go of the immediacy of issues and released endorphins will lift your mood!

Go outside

Sometimes the best way to refresh our soul is not inside, but outside. Going out just for a few minutes to breathe fresh air, or taking a 15-minute walk, are the most effective ways to refresh your soul and mind. Whenever you’re feeling lonely, stressed, or you’re stuck on a problem, getting up and walking outside can help you become focused and see a completely different perspective.

Scientists say that moving your body helps wake up your mitochondria, the part of your cells that generate energy. Talking a walk several times per week can make mitochondria double in size, which helps the body produce more energy. An article from the National Park and Recreation website shows that outdoor recreation can offer mental restoration. If you take 15 minutes to walk outside, that can bring you psychological benefits, including spiritual growth. 


Meditation is known to be effective against chronic pain, depression, anxiety, panic, and sleep disturbance, but its main goal is to calm your body and soul. If you meditate 15 minutes every day, you will soon feel much more motivated and focused than before. But if you are new to mediation and you want to start, try simple practices for a few minutes per day. Just sit quietly, focus on your breath, and get rid of any thoughts. If you prefer, you can also play some calming quiet music. Meditation can help you  reduce stress and be fresh for a new day.

Listen to calming music

Usually, when people are experiencing difficult situations or just feel stressed, they tend to avoid listening to music. They think it’s a waste of time, and annoying overall. But they are wrong. Listening to calming music, especially while meditating, can reduce the stress and anxiety we feel.

According to scientists, listening to music can have an amazingly relaxing effect on our minds and bodies, especially quiet classical music. Classical music has a beneficial effect on our physiological functions, so it slows down the pulse, lowers blood pressure, and decreases the levels of stress hormones. Give it a try!

Treat yourself

We often try to make others happy and prepare surprises for them. But when it comes to us, it is considered selfish to treat ourselves. That’s completely wrong. Treating yourself is good for your soul and mind. To refresh yourself in 15 minutes, you can take a bath, read a magazine, go shopping for a simple shirt, watch your favorite YouTube video, get manicure, order pizza, and much more. It really is up to you. If you treat your soul and body well, they will be good to you too.

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Have your favorite snack

When you feel anxious or stressed do not be angry with yourself. Do not yell at yourself or panic. Instead, grab a couple of minutes to refresh. Eat your favorite candy! Nothing can fix moods like a delicious chocolate bar or ice cream. Healthy snacks such as fruits or Greek yogurt can give you the energy to get through the rest of your day. Snacks are there to refresh both your soul and mood.

Take a nap

For most people, taking a nap is the best way to refresh their body and mind. The 15 minutes nap can improve your brain functions ranging from memory to focus and creativity. According to the National Sleep Foundation, between 15-20 minutes nap provides significant benefits for improved alertness and performance. It’s a good way to refresh your mind, but make sure to avoid sleeping longer than 20 minutes, or you’ll wake up groggy.

Drink coffee

Sometimes it takes a few minutes to refresh your soul and mind. You just need a cup of coffee! Coffee is proven to be good for the heart and soul. According to one health publication from Harvard Medical School, the caffeine in coffee might offer not just a momentary mental boost but also longer-term effects on thinking skills.” This study has shown that coffee energizes the mind. Just pay attention not to have more than 500 mg a day, to avoid side effects like insomnia and fast heartbeat.

Be creative

Just a little creativity can refresh your soul and mind! You don’t have to be a painter or sculptor to express your creativity. Creativity comes in many different forms, especially today in the Digital Era. Dance, write, paint, draw, cook, make, sing, or take photos. Do anything to express your creativity because connecting with your creative side is an excellent way of energizing yourself. It’s something that brings joy and happiness to your soul and mind. Refresh your soul through art.

Diffuse essential oil and reduce stress

Pain relievers are usually the first thing we think of when we have a headache. What if you could avoid taking medication? If you had a stressful day at work, put a small diffuser with refreshing essential oil at your desk and inhale it from the bottle or just breathe. Refreshing scents such as citrus, eucalyptus, rosemary, or spicy scents, stimulate your nervous system and re-energize you.

Some studies have confirmed that diffusing essential oils like lavender has been shown to reduce stress. It takes a few seconds to inhale healthy or refreshing essential oils, then once you do, it can help headaches, overworked muscles, stress, and anxiety. Also, the beautiful scent of essential oil will refresh your soul and body.

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