A new national study suggests that many people in the UK feel they have little time for basic self-care, with 56% of adults saying they are often too busy to spare even five minutes for their emotional well-being. One in ten, equal to 11%, report this as a daily struggle, contributing to nearly 24 million people who feel “always on” without time to switch off.

The findings come from The Small Steps to Kalmfulness Study, commissioned by Kalms Herbal Remedies.

Growing pressures on well-being

The research highlights the emotional toll of constant busyness. In the past month, 24% reported stress and another 24% reported fatigue. Sleep difficulties affected 22% of respondents and 18% experienced anxiety. These figures echo wider UK data, including Office for National Statistics reports showing rising anxiety and 5.8% of people reporting low life satisfaction in late 2023. A separate 2024 Ciphr survey found that one in nine UK adults feel stressed every day, often due to tiredness, finances and relationships.

Many respondents are delaying basic needs. Findings show that 22% have postponed drinking enough water, 19% have put off going to bed on time and 14% have delayed preparing a proper meal. 12% say they have postponed showering and 7% have delayed going to the toilet because they felt too busy.

Daily habits reveal how time is spent. On a typical day, people average 50 minutes commuting, 58 minutes working outside normal hours, and 62 minutes mindlessly scrolling through social media. These patterns reflect the Mental Health Foundation’s 2024 reports, which warn that long work hours and excessive screen time contribute to emotional exhaustion.

Kalms spokesperson Elizabeth Hughes-Gapper says: “Our research shows how challenging it is for people to find even a few minutes for themselves in today’s fast-paced world. Many respondents spend time stressing over things they can’t control, and two in five, equal to 42%, are often awake at night with worries. We launched The Small Steps to Kalmfulness Study to understand these pressures and highlight small, achievable actions that support emotional well-being. Even brief moments of kalmfulness, the state of being calm and peaceful, can boost resilience and improve daily life. We hope these insights encourage people to give themselves permission to pause.”

What people would do with more time

Almost half of adults, 48%, believe that dedicating small, manageable moments to emotional well-being could improve their day. 46% say they would benefit from more opportunities to slow down.

When asked how they would use extra time each day, respondents said they would:

• Spend quality time with loved ones, 25%
• Spend time outdoors, 23%
• Catch up on sleep, 22%

If they had only five to ten minutes available, they would most likely take a short walk, 30%; make a cup of tea, 20%; or have a relaxing bubble bath, 18%.

Barriers to self-care

The main obstacles include stress at 19%, competing responsibilities at 17% and lack of time at 15%. 13% feel guilty about prioritising themselves, while 11% do not know where to begin. Mind’s Big Mental Health Report 2024 notes that 7.8% of adults experience frequent loneliness, often linked to overwhelming daily pressures.

Expert guidance

chartered psychologist and well-being specialist Suzy Reading, author of the upcoming book How to Be Selfish, says the findings show that small, achievable moments of calm can make a meaningful difference.

She explains: “Kalms’ findings underscore the obstacles many of us face when it comes to emotional well-being. But the solutions don’t need to be complicated or time-consuming. Even the smallest steps can make a genuine difference and it is not just about the obvious foundations of sleep, nutrition and exercise. My mantra is that self-care is health care, and it can be as simple as finding tender, tiny pauses in your day to restore balance and calm.”

Suzy reading’s small steps to reclaim your calm

• Give self-care the same respect as a job: “Carve out time in your diary, just as you would for any important appointment. Research shows that writing down plans makes us far more likely to follow through, helping you make self-care a habit.”
• Commit to regular self-check-ins: “Pause and listen to what your mind and body need instead of just ticking a box. Place a hand on your heart, take a few mindful sips of water and ask yourself what you need. Let your observations guide your next step, whether it is yoga, music or rest.”
• Try awe hunting: “Step outside for two to three minutes and notice the sky, architecture, trees or birdsong. Even a brief moment in nature can lower stress and help restore your focus.”
• Look at calming imagery: “If you cannot get outside, 44% of UK adults find calm by viewing peaceful scenes. Explore the Kalmfulness Gallery for a quick dose of tranquillity, even on the busiest days.”
• Track the little things: “Note down small positive experiences such as laughter, enjoying a cup of tea, or moments with a loved one or pet. Record what happened, why it felt good, and how it made you feel. These micro-measures support motivation, mark progress and help balance worries.”
• Do small acts of kindness: “Offer someone a compliment or make them a coffee. Science shows these gestures boost endorphins and create a helper’s high that benefits both you and others.”
• Turn to nature’s toolkit: “A third of UK adults, equal to 32%, say herbal remedies support their well-being. Valerian root is known for calming properties and supporting restful sleep. Research shows lavender oil, when taken orally, can help relieve stress and anxiety.”
• Simply breathe and let go: “Try Candle Breath by inhaling through your nose and exhaling through pursed lips. It slows the heart rate and supports relaxation. For rising stress, try the Shrug and Sigh by inhaling, clenching your fists and lifting your shoulders, then exhaling with a sigh. A few rounds can release tension and can be done anywhere.”

Finding calm does not mean overhauling your life. It is about finding pockets of peace in the everyday. Small steps are achievable and they really can change how we feel.