What Can You Do in 5-Minute Gaps? Suggestions for Meaningful Moments
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This might be the only article you read this month inspired by a Pantera song.
Pantera's "5 Minutes Alone"—asks us to reflect on how much can be accomplished in 300 seconds. A track born from a concert altercation where a heckler's dad demanded solo time with the lead singer to "show him who's big daddy!" Yes, in 5 minutes you can start and finish a fistfight.
Providing confirmation of Einstein’s theory of relativity, Mike Tyson showed us that 5 minutes can seem like an eternity. His bout against Marvis Frazier on July 26, 1986, ended in 30 seconds. His clash with Michael Johnson concluded in 39 seconds. Facing seasoned fighter Michael Spinks, Tyson needed only 91 seconds to secure victory.
Three fights = 2 minutes and 40 seconds!
In case you need help breaking free from time constraints, here's his shortest fight:
We often let fleeting 5, 15, or 30-minute gaps slip through our fingers, assuming they're too brief to be meaningful. Maybe it's lounging in the living room while your 12-year-old prepares for school. Or sitting in the waiting room for an oil change. Or finding yourself staring at the clock, thinking there's nothing you can do in that tiny window - resorting to opening up your smartphone. Again. And again. But here’s the truth: those minutes add up, and they are a goldmine for pockets of joy, creativity, and connection. This article is about reclaiming time.
You’ll be dead for a long time, and alive for only a few, why give anything away? Here’s what I've done recently in 5 minutes.
1. Quick Mobility Routines
Forget the excuse that you don’t have time for a workout. In five minutes, you can stretch your neck, lower back, and hips—areas that get tight from sitting too long or poor posture. A few deep neck rolls, hip flexor stretches, dynamic downward dog, and seated spinal twists feel incredible - now and later.
2. Chimney Sweeping
Coined by Freud's patient, Bertha Pappenheim, "chimney sweeping" refers to pouring out your thoughts without inhibition. In your spare minutes, grab a notebook or your phone and let your mind spill. No self-editing, no judgment—just raw, unfiltered chatter (a la
). It's cathartic and might spark your next big idea.3. Capturing Extraordinary Moments
For over 18 years, I carve out time to list 3 things daily in my Extraordinary Moments Journal. Jot down what made you smile, what surprised you, emotionally intense social interactions, or lessons learned. It’s a quick, grounding habit that shifts attention to what’s breaking my routine. Do something similar, your way. Maybe you prefer taking photographs or doodling.
4. Mindful Breathing
Five minutes is perfect for a breathwork session. Try taking slow, deliberate inhales and exhales. In only 30 seconds, feeling the cool air enter and the warm air leave produces healthy physiological changes.
5. Read a Few Pages
There is always at least one hardcover book in the trunk of my car and a few dozen on my smartphone Kindle app. In 5 minutes, you can make headway into an article or book. And because of the Zeigarnik Effect - you will likely remember this section better. When a task is interrupted, a part of our brain keeps a mental tab to finish up later.
6. Reclaim Relationships
Take a moment to give someone (animal or human of your choice) a big, warm hug. Wish you spent more time with an old friend? Shoot them a text or call. Just let them know you had a few minutes and were thinking of them. My guess is the other person will be deeply touched.
8. Venture Outdoors
If you can, step outside and get a quick dose of nature. Even a 5-minute walk or stretch in the fresh air can reset your mind, especially when stuck in an endless loop of mindless emails or indoor chores.
8. Veg Out or Seek Inspiration
Sometimes, the best use of a few spare minutes is slothdom. Watch a short video that makes you laugh or a clip that leaves you in awe—like someone leaping between buildings or eating a scorpion. These brief escapes provide much-needed mental rejuvenation.
My most recent 2-minute inspiration? A brilliant mash-up with Bruno Mars singing Billie Jean by Michael Jackon while playing lead guitar to Smells Like Teen Spirit by Nirvana. How the hell does he resist the Nirvana lyrics? It defies what we know about reduced working memory when suppressing thoughts (source)….
That’s what I do. But you can realistically accomplish a shit ton of things in under 5 minutes.
Wind Sprints: Dash back and forth in your yard to get the heart pumping.
Garage Clutter: Gather unused fishing rods, clean them up, and snap photos to sell online.
Voyeurism: Observe and identify birds in your yard. Get a non-conspicuous assessment of your neighbor’s personality by how they handle groceries.
Speed Cleaning: Tidy up as much as possible in one room.
Quick Snack Prep: Prepare a healthy snack to enjoy later. For me, I am constantly refilling the fridge with protein smoothies.
Random Acts of Kindness: Write a kind note and leave it for someone to find.
Make a Feeble Inbox Zero Attempt: Go through and delete wasteful emails.
You get the idea.
Vitality Injections
We overestimate how much time we need to make progress and underestimate what can be accomplished in a brief burst. Start thinking of "empty" moments as opportunities to recharge, create, or check something off that matters. You've got this—start stealing your time back.
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Todd B. Kashdan is the author of several books including The Upside of Your Dark Side (Penguin) and The Art of Insubordination: How to Dissent and Defy Effectively (Avery/Penguin) and Professor of Psychology and Founder of The Well-Being Laboratory at George Mason University.
I've felt like I needed to add something to this but it also seems so ridiculous when I say it to others I'm a little reluctant to share.
I feel like, by far, both the best and the hardest thing to do with 5 minutes (apart from maybe in the shower) is: absolutely fecking nothing. And I mean nothing. Just sit and just be. Maybe sip your coffee if you really must do something. Don't walk. Don't listen to a podcast. Don't practice mindfulness or meditate or do breathwork or havening or think about the useful and productive things you'll do with the next five minutes.Don't zone out. Don't veg out on a video game. Don't stretch. Don't count five things you can see, four things you can hear etc. Don't marvel at the beauty of the world. Don't try. For five minutes, take a pause in space time to just *exist*.
I always keep a list of "quick hits"--items on my to-do list that can be knocked out in 5-10 minutes.