The 3-step wellness routine every parent can squeeze into 10 minutes. Yes, really.

Thanks to our brand partner, Medibank

Anyone deep in the parenting trenches will tell you their definition of wellness changed the day they brought their baby home.

If you'd told me before kids that I'd one day consider a two-minute shower a luxury spa experience, I probably would have thought you were being a bit dramatic. Yet here we are.

The truth is, sometimes you don't know how much you've neglected your own needs until putting yourself last has become second nature. But here's what I've realised: prioritising your wellbeing isn't selfish, it's actually essential.

Don't worry, I'm not about to ask you to carve out hours from your already bonkers schedule. Just start by giving yourself 10 minutes a day, and let's see how much of a difference it makes.

Step 1: A quick reset (4 to 12 minutes).

For our first step, forget fancy equipment or a gym membership — all you need to do is unlock your phone (and no, don't open TikTok. We're chasing a different kind of dopamine hit here).

The focus here is on the two Ms: movement and mindfulness. Think of them as a wellness power couple, working together to keep you grounded and sane.

If you're not familiar with Mamamia's MOVE app, meet your new pocket-sized wellness coach. The Mental Health Fit Check series, available to subscribers on the MOVE app, is created by Mamamia and brought to you by Medibank, who are committed to supporting the wellbeing of Australians.

Inside, you'll find guided breathwork and meditation sessions ranging from four to 12 minutes — short enough to sneak into your day.

Arrived at school pick-up a bit early? Have a gap between meetings? You don't need to dive straight into 12 minutes. Just four is enough, and let's be honest, we've all got four minutes hiding in our day somewhere.

If you'd like to move your body while you're there, even better. Whether you're into yoga, pilates, strength training or cardio, the series has something that slots seamlessly into your routine. And yes, you absolutely can do it from your living room in your pyjamas — did someone say cosy cardio?

Image: Supplied.

Step 2: Put pen to paper (3 minutes). 

I get it. When someone tells me they woke up at 5am and spent an hour journaling, I give them a polite smile and unlock my phone for the 15th doomscroll of the day.

I'm not suggesting you sit down and pen your memoir here. Instead, I'm coming in hot with a simple daily practice that can actually set your day up for the better. It only takes a couple of minutes, and you can do it while sipping your coffee or waiting for your train.

Start simple: note two things you're grateful for and one goal or intention for the day. Once that feels easy, usually after a week or so, you can increase it to three things you're grateful for, then four.

Your "things" don't have to be grand either. They can be as small as hitting all the green lights on the way to work, finding your favourite barista on shift at the café or even getting a text from a friend you haven't heard from in a while. No 5am alarm needed, I promise.

Image: Supplied.

Step 3: Touch grass, literally (3 to 10 minutes).

The final step in your wellness routine brings us back to basics. Step outside, kick off your shoes if you can and take a few slow, deep breaths for two to three minutes.

Then, tune into your senses: notice five things you can see, four things you can hear, three things you can touch, two things you can smell and one thing you can taste. This simple grounding technique helps bring your attention fully into the present, giving your mind a break from the usual whirlwind of thoughts and to-do lists.

The beauty of it is that it works anywhere — whether you're wandering through a nature reserve, sitting in your backyard or sneaking a quiet moment in the office car park. Over time, these few minutes of mindful connection can help you feel calmer, more centred and surprisingly refreshed, even on the busiest of days.

You might be thinking that 10 minutes doesn't sound like much. But these small, manageable practices add up to something much bigger.

And don't forget, this is a perfection-free space. If you skip a day, who cares? If you end up doing 30 minutes instead, fantastic! It won't always look the same, and it won't always come easily. But that's okay.

At the end of the day, the most important part is that you start to shift your focus back to your own needs. Even if it's just for a few minutes a day.

Download the MOVE app and use code FITCHECK30 when you select a monthly subscription at checkout to start your free 30-day Mental Fit Check journey.

This information is general in nature and does not replace the advice of a healthcare professional. As with any medical condition, always seek health advice from a qualified healthcare professional.

If you or anyone you know needs to speak with an expert, please contact your GP or in Australia, contact Lifeline (13 11 14), Kids Helpline (1800 55 1800) or Beyond Blue (1300 22 4636), all of which provide trained counsellors you can talk with 24/7.

Feature Image: Instagram/@han.vee.

Medibank is committed to improving the mental health of all Australians. Visit medibank.com.au/mental-health for information, support options and tips to have more meaningful mental health conversations.