7 sanity-saving wellness tricks you can do between meetings

I often catch myself staring at my calendar, wondering when I’ll get a real break between back-to-back Zoom calls and phone check-ins. 

There’s always another deadline around the corner, and it can be tempting to push off self-care until the evening—if at all. 

Yet, I’ve learned the hard way that ignoring my mental and physical well-being doesn’t just make me feel drained; it also lowers the quality of my work. 

In those tiny windows of time between meetings, I’ve discovered a handful of quick and easy ways to stay centered. Even two or three minutes can help me clear the clutter in my head.

If you’ve ever felt your shoulders inching up to your ears right after slamming your laptop closed, then you know the toll that unrelenting busyness can take. 

Short breaks aren’t a luxury; they’re essential for refilling that mental fuel tank.

By giving yourself micro-moments to recharge, you’re more likely to walk into your next meeting feeling alert, energized, and ready to contribute in a positive way.

1. Practice a quick breathing reset

Breathing is such a simple thing that we sometimes forget it’s a powerful tool to stay calm. 

I love to start by inhaling for four counts, holding my breath for four counts, and exhaling for four counts—often called the “4-4-4” technique. 

That small pattern of intentional breathing signals my brain that it’s okay to let go of built-up tension. It’s something I can easily do at my desk without anyone even noticing.

Once, after a series of stressful conference calls, I tried this approach while waiting for the next meeting to start. 

Just focusing on each breath helped quiet the swirl of thoughts about sales targets, emails I hadn’t answered, and ongoing project deadlines. 

According to research, slow, controlled breathing helps activate our parasympathetic nervous system, which counters the fight-or-flight response. 

It’s amazing what a few mindful breaths can do to clear out all that clutter.

2. Get in some micro-stretches

We spend so much of our day hunched over screens or sitting down that our bodies practically beg for movement. 

Between meetings, I stand up, roll my shoulders, and stretch my arms overhead. It’s a mini-version of a workout, but it does wonders for stiffness. 

Sometimes I add a quick neck stretch—gently tilting my head from side to side—to relieve the tension that sneaks into my muscles.

After I started doing these small stretches, I realized how much better I felt at the end of the day. 

My posture improved, and I noticed fewer headaches. Even if I only have two minutes, it’s enough time to loosen the knots forming in my shoulders. 

I also find that adding a few slow, controlled moves makes me feel more grounded, as if I’m checking in with my body and giving it the attention it deserves.

3. Do a quick brain dump

No matter how organized I try to be, my mind can get packed with all sorts of random to-dos and half-baked ideas. 

In a short break between calls, I’ll grab a sticky note or a small notebook and just write down everything circling around in my head: tasks, worries, random thoughts. 

It doesn’t need to be neat or even in bullet form—just out of my brain and onto the page.

The process of writing things down frees up mental space for more productive thinking. It’s like letting out a deep sigh of relief. 

I’ve found that once I can see all my scattered thoughts in front of me, it’s much easier to prioritize and decide what deserves more of my focus. 

Plus, seeing those items on a list often helps me realize a lot of them aren’t urgent. A quick scribble can go a long way in preventing future overwhelm.

4. Sip water and hydrate mindfully

We all know hydration is good for us, but let’s admit it, sometimes we slip into sipping coffee all morning and forgetting to drink plain water. 

That’s why lately, I’ve been turning my short meeting breaks into “hydration reminders.” 

I’ll refill a glass, maybe even add a slice of lemon or cucumber if I’m feeling fancy, and take a moment to really enjoy drinking water. 

It’s more than just quenching thirst—I picture it as a small refresh button for my body.

When I’m mindful about hydrating, I find I’m less prone to afternoon slump and headaches. 

Being consistent with water intake even helps me think more clearly. On days when I focus on staying hydrated, I tend to feel a subtle but noticeable difference in my mood and energy levels. 

It’s almost like my brain operates better when I give it what it needs, which is far more than just caffeine.

5. Engage in a 60-second visualization

Having to deal with interaction after interaction can really leave our minds racing. 

When that happens, one of the tricks I use is to close my eyes for a minute and imagine a scene that makes me happy—like walking down a nature trail or sipping iced tea on a sunny porch. 

I try to picture the setting in detail: the sounds, the smells, and the textures. This small visualization exercise has a surprising calming effect. 

I read about this technique in a Healthline article a while back, which mentioned that positive imagery can help redirect the brain from stress to relaxation mode.

I’ve used this trick after tense phone calls and found it helps me reset my emotional tone. 

When I open my eyes, I feel calmer and more present, as if I’ve taken a mini vacation without leaving my chair. 

It’s a gentle reminder that, even on the busiest of days, a wave of tranquility can be found with just a little mental shift.

6. Embrace a short laughter or music break

It’s no secret that humor can reduce stress hormones and even boost immunity when practiced regularly. 

Music has a similar effect, providing a sense of comfort and helping me transition from one task to the next.

So why not use those little breaks to watch something funny or listen to music? 

I’ve got a go-to list of quick, feel-good videos and short comedy skits. If I have a few minutes, I’ll watch something funny or put on an upbeat song. 

It might sound too simple, but laughter really does lighten my mood. 

By the time I jump onto my next video call, I have a more positive attitude, which makes me more patient and focused when listening to my team’s updates.

7. Reflect with a quick gratitude check

When I’m bouncing from one obligation to another, my mind can lean toward problems and worries. 

That’s when a quick gratitude check becomes vital. 

I pause, think of one or two things I’m genuinely grateful for—like a supportive colleague or even the pleasant weather outside—and let that feeling sink in for a moment. 

This isn’t about ignoring life’s challenges; it’s about balancing the negative with something positive.

I’m a big believer that gratitude softens anxiety. 

Whether I’m grateful for a new client, my supportive family, or simply the fact that the Wi-Fi didn’t crash during an important presentation, focusing on what’s going right adds a bit of warmth to my day. 

It’s a simple practice, but the effects can be long-lasting. 

By cultivating gratitude between meetings, I find it easier to show up in the next conversation with more optimism and less worry.

Moving forward

Little moments of self-care can have a big impact on our well-being, especially during the busiest days. 

We might not always have the luxury of a long break, but these short, sanity-saving tricks can help us pause, breathe, and recalibrate. 

I’ve found that when I prioritize these quick interventions, my mind stays calmer and my attitude remains more positive.

As you go about your own busy schedule, I hope you’ll give one or two of these suggestions a try. 

Each practice is a mini-step toward preserving your energy, leveling out your emotions, and ultimately boosting your productivity. 

Even a few moments of intentional wellness can shift your mindset from overwhelmed to capable—and that sets the stage for a more fulfilling and balanced workday.