We get it—self-care time is precious, and finding a routine that fits into a busy schedule can feel impossible. That’s why we’re all about wellness hacks that give you the biggest bang for your buck. In this episode, we’re breaking down three science-backed habits that take minimal time but deliver major benefits. Learn how "first light" (early morning sunlight) can regulate your body’s internal clock, improve your sleep, and boost your mood in just 10–15 minutes a day. We’ll also dive into cold exposure—how a quick cold shower can supercharge your focus, build mental resilience, and even rev up your metabolism. Finally, we’ll explore powerful breathing techniques that calm your nervous system and sharpen your mental clarity, all in a matter of minutes. These simple habits are perfect for anyone juggling a packed schedule but still wanting to prioritise their health and well-being. Follow us @emily_east and @janeyross_ For $33 off you Happy Blend or to work with us, visit the links in our Instagram Bio For more free resources and Emily’s Next-Level Self Journal visit emilyeast.net