5 minuten tijd voor jezelf

LouAnna / Pixabay


Dit artikel werd eerder al gepost op 5 februari 2013. Ik heb de inhoud wat uitgebreid en aangepast.


Op deze website vind je genoeg berichten waarin je kan lezen dat het heel belangrijk is om regelmatig pauze te nemen.
Om af en toe te ontspannen en je aandacht af te leiden van je drukke schema.

Zeker als je een hectische dag voor de boeg hebt, is het belangrijk om af en toe een kleine pauze in te lassen. Soms is het helaas niet mogelijk om een lange pauze te nemen en net daarom zijn die korte onderbrekingen dubbel zo belangrijk.


Misschien ook belangrijk om te onthouden :

Volgens Francesco Cirillo, de bedenker van de Pomodoro Techniek, gebruik je zo’n pauze beter niet voor wat met je werk verband houdt of wat je geest belast.


Hieronder een paar suggesties om toch af en toe 5 minuten tijd voor jezelf te maken


#1 – Ga naar buiten en adem frisse lucht in.

Stap even weg van je computer scherm en ga een 5-tal minuutjes naar buiten. Adem die frisse lucht in. Als je de hele dag achter een computerscherm zit, is het zeker zo belangrijk dat je je ogen wat rust geeft. Het is beter voor je zicht en je voorkomt hoofdpijn.

Ga even naar buiten om een luchtje te scheppen.

#2 – Neem tijd om te drinken

Hydratatie is erg belangrijk maar wie druk bezig is, vergeet soms om regelmatig te drinken.
Neem 5 minuten de tijd om een fris glas water te halen. Of ga naar de (bedrijfs-)keuken en zet een tas thee.
Gebruik deze korte tijd om je aandacht van je werk af te leiden.

#2.1 – Nog beter: doe dit met een collega
Neem deze pauze samen met een collega. Een ongedwongen en ontspannen gesprek kan wonderen doen voor een vermoeid hoofd.

#3 – Eet iets

Eet een gezonde snack zoals wat fruit, rauwe groenten of yoghurt.

#4 – Google gewoon voor je plezier

Verzet je gedachten en lees even online een artikel of een blogpost over een onderwerp dat je interesseert.
Kijk eens wat er te doen is het komende weekend.
Zoek eens een nieuw recept voor een ovenschotel. (of voor een taart )

Geniet van deze 5 minuten voor jezelf.

#5 – 5 minuten stretchen

Op het internet vind je genoeg voorbeelden van stretchoefeningen die je kan doen zodat je ’s avonds niet stijf vanachter je bureau naar huis gaat.

Dit is alvast 1 voorbeeld en hier nog een website waar je wat inspiratie vindt.

#6 – Ademhalingsoefeningen

Net zoals de stretchoefeningen van hierboven, kunnen een aantal eenvoudige ademhalingsoefeningen je helpen om wat meer te ontspannen.

 #7 – Kijk naar buiten.
Geef je ogen wat rust en staar gewoon wat in de verte.
Zit je dicht bij een raam? Kijk dan gewoon wat naar buiten, naar de wolken en geef je hoofd wat rust.
In de verte staren is ook goed om je ogen even te ontspannen.

 #8 – Lees wat poëzie.
In plaats van een kort artikel op een blog of in de krant te lezen, kan je je misschien ook eens wagen aan wat poëzie. Probeer het maar eens; je zal je verbazen hoe verfrissend kan zijn om even in een andere wereld te verblijven.

Misschien kan je bij de Poetry Foundation al eens wat grasduinen.

 #9 – Luister 5 minuten naar een liedje.
Sommige liedjes hebben echt een mooie tekst. Maak voor jezelf misschien een lijstje van zo’n liedjes. Je kan hiervoor heel gemakkelijk een dienst zoals Spotify gebruiken.


De volgende tips kan je beter thuis proberen, ze zijn niet echt geschikt voor op kantoor.

#10 – Een voetbad

Geef je voeten wat rust met een voetbad. Als je badzout aan het warme water toevoegt, is dit een fantastische manier om jezelf te ontspannen. Vul een emmer of een teil met warm water en geniet.

#11 – Laat je hond uit

Je moet niet, elke keer als je je hond uitlaat, vertrekken voor een wandeling van 1 uur. Een snelle wandeling van 10 minuten is dikwijls al voldoende om je hoofd leeg te maken.

#12 – Een powernap van 5 minuten

Deze tip is ook niet geschikt voor iedereen. Sommigen worden er nog meer moe van.

Zet jezelf in een comfortabele stoel en sluit je ogen voor 5 à 10 minuten.
Probeer niet krampachtig om in slaap te vallen. Sluit je ogen en denk aan niets. Je kan misschien met je smartphone naar ontspannende muziek luisteren en werken met een timer.


Heb jij snelle tips voor wat ontspanning en afleiding tijdens de werkuren ? Deel ze met de andere lezers !
Alvast bedankt.


By Ingrid V.

Creatieve 1000-poot en freelance trainer met interesses als GTD, productiviteit, persoonlijke ontwikkeling, management, blogging, technologie,


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