5 Minutes

5 Minutes
Photo by Wilhelm Gunkel / Unsplash

5 minutes can make all the difference.

We all have the same 1,440 minutes every day.

It's how you spend them that separates you from everyone else.


I love my Peloton bike.

There's something about cycling that puts me into a meditative state.

Long rides, short rides, sprints, hills.

I'm also a bit obsessed with data from my rides - cadence, watts, heart rate, calorie burn.

And I love love love riding to music.

Through all my hard work on the bike, I found one thing that has made a difference in my performance:

a 5-minute cooldown ride.

Benefits of a 5-minute cooldown include:
-Gradual heart rate reduction
-Flushes out lactic acid
-Creates space for reflection
-Supports a healthy mindset
-Calms the breath
-Aids in recovery

Sure, I could jump off the bike and race into the next part of my day.

But for me, the benefits far outweigh the time invested.

And I'm stronger on the bike because of it.


How can you spend 5-minutes upgrading your life?

💬 Send 3 texts to friends
📚 Read 5-10 pages in a book
💦 Drink a large glass of water
📓 Write in a gratitude journal
🧘‍♀️ Box Breathing / Meditation
📲 Put your phone down for 5 minutes
👋 Stop and say hello to someone at the office
🤗 Hug your family members

How we do anything is how we do everything.

What new 5-minute habit can you start today?

🚴🏼‍♂ Jeff