A two-minute breathing exercise before a meeting, five minutes of walking outside without your phone at lunch, three minutes of journalling before sleep. These fit into nearly any schedule. The common thread is transition: moving deliberately between activities rather than staying in constant reactive busyness.
Self-care becomes sustainable when it is treated as regular maintenance rather than a reward for completion. Guilt around taking brief breaks is counterproductive. Rest improves the quality of subsequent work rather than reducing total output.