Let’s be real, bathroom breaks can feel like lost time in our packed schedules. But considering many people spend about 30 minutes a day on the toilet, that’s a perfect opportunity for a little wellness boost.
These fun things to do on the toilet can turn your bathroom visits into productive self-care moments. You can boost your physical and mental health without adding a single extra minute to your day.
Key Takeaways
Your daily 30 minutes on the toilet is an ideal time for wellness, like listening to a podcast from a top-rated show like Huberman Lab or playing a brain game like Elevate to boost your mental and physical health.
Reading and meditating on the toilet can significantly reduce stress. A University of Sussex study found that reading for just six minutes can lower stress by 68%, while mindfulness apps like Calm can help strengthen your immune system.
Simple seated yoga moves and Kegel exercises improve digestion, posture, and pelvic floor strength. Experts at the Mayo Clinic recommend doing three sets of 10-15 Kegel reps daily for best results.
Productive bathroom activities like email organization using the Inbox Zero method, journaling with an app like Day One, or doodling can boost memory and lower stress. A study found doodling can improve memory recall by 29%.
Quick mobile games and puzzles fulfill basic mental needs. Brain-training apps like Lumosity and Peak work best in short 5-15 minute sessions, perfectly matching the natural timing of a bathroom break.
Table of Contents
Fun and Games
Let’s be honest, bathroom time doesn’t have to be boring. Your daily visit offers a perfect chance to mix fun with wellness through music, games, or podcasts that spark joy and calm your nerves.
Enjoy music or listen to a podcast
Music and podcasts are perfect bathroom companions. With about half of U.S. adults now listening to podcasts, the toilet has become a prime spot to catch up on shows.
Your parasympathetic nervous system, which controls your body’s “rest and digest” function, actually relaxes better with calming background sounds. It’s the perfect time to absorb new information without interruption.
Turn your throne time into growth time with podcasts that feed your mind. Short episodes of 15-20 minutes from shows like The Daily or Huberman Lab are perfect for a quick session.
The privacy of the bathroom makes it ideal for deep listening. Self-help and wellness podcasts can boost your resilience and positive thinking, all from your porcelain seat.
Play mobile games or solve puzzles
Mobile games can be a powerful workout for your brain during bathroom breaks. Quick brain-training puzzles boost your mood and make time fly.
Instead of mindlessly scrolling, you can tackle a few rounds of a stimulating game. This small change can have a big impact on your cognitive function.
- For Word Lovers: The New York Times’ Wordle is a fantastic daily habit that takes just a few minutes.
- For Number Fans: A quick game of Sudoku sharpens your logic and problem-solving skills.
- For All-Around Training: Apps like Elevate and Lumosity offer personalized “workouts” that target memory, attention, and flexibility in short, engaging sessions.
- For Thrill Seekers: Play slots with crypto on mobile apps for a fun, fast-paced alternative that combines chance with quick decision-making.
These games give your brain a fun workout while building confidence. Research shows that puzzle games fulfill basic mental needs and boost self-trust, making your phone a pocket arcade for mental fitness.
Mental Enhancement Activities
Your brain needs a workout, just like your body. Taking a few minutes during your bathroom break to sharpen your mind can boost focus and memory throughout the day.
Explore literature or digital books
Reading on the toilet is a classic for a reason. It’s a perfect chance to catch up on books and articles without carving out extra time.
A well-known 2009 study from the University of Sussex found that reading for just six minutes can reduce stress by up to 68%. It’s more effective than listening to music or going for a walk, making it a powerful wellness tool for your bathroom visits.
Don’t have time for a full book? Apps like Blinkist or Headway provide 15-minute summaries of popular nonfiction books, so you can absorb key ideas quickly.
Digital books on a Kindle or phone are light and easy to hold. You can also borrow e-books for free from your local library using the Libby app.
Engage in meditation for mental clarity
Meditation fits perfectly into your daily routine, and the bathroom offers guaranteed privacy. Studies show that regular mindfulness practices significantly reduce stress and anxiety.
Research has also suggested a link between mindfulness and a stronger immune system, noting possible effects on inflammation and cell-mediated immunity. Just a few minutes of focused breathing can make a difference.
Not sure where to start? Apps like Calm and Headspace offer guided meditations as short as three minutes. They are designed to help you focus your mind and practice deep breathing, which can lower your heart rate and bring a sense of calm.
The beauty of bathroom meditation lies in its simplicity. Just sit, breathe, and let your mind clear itself. It’s a private and powerful way to reset during a busy day.
Creative Outlets
Your toilet time can be surprisingly creative. With a small sketchbook or just your phone’s notes app, you might be shocked at the brilliant ideas that surface during these quiet moments of solitude.
Draw or doodle for artistic expression
Grab a pen and start doodling on your next bathroom break! Research shows this fun habit can reduce stress and even boost memory. One study famously found that doodling helped participants recall 29% more information.
This simple act helps your brain process information and lowers cortisol, the body’s primary stress hormone. For those with nerd interests, it’s a perfect way to visualize ideas or work through complex problems.
You don’t need to be an artist. Draw stick figures, shapes, or whatever comes to mind. The goal isn’t to create a masterpiece but to let your mind wander freely and creatively.
Compose thoughts in a journal or blog
Just like doodling, writing down your thoughts is a fantastic creative outlet. Use your phone or a small notebook to jot down ideas, feelings, or plans while you’re on the throne.
Research by psychologist Dr. James Pennebaker has shown that expressive writing can improve mood and even physical health. It’s a powerful tool for processing daily events and reducing stress.
Apps like Day One make it easy to keep a private digital journal. It automatically adds metadata like the date, weather, and location to your entries, making it simple to capture moments as they happen. You can even add photos to make your entries more vivid.
Keeping track of good things helps build a more positive mindset. You can write about anything, from what’s bothering you to what you’re grateful for.
Communication and Information
Your toilet time can double as your personal admin time. The bathroom offers a quiet spot to sort through your digital life, from clearing out a cluttered inbox to catching up on news in a more mindful way.
Update and organize emails
Tackling your email inbox on the toilet makes perfect sense. Use those few minutes to delete spam, archive important messages, and unsubscribe from newsletters you never read.
A cluttered inbox can be a source of stress. By adopting a system like the Inbox Zero method, created by productivity expert Merlin Mann, you can process messages efficiently. The goal is to touch each email once by deciding to delete, delegate, respond, defer, or do.
This bathroom habit helps you stay on top of messages without cutting into your work time. You’ll feel a sense of accomplishment knowing your inbox is under control, instead of doomscrolling through social media.
Review social media and current events
Now that your inbox is tidy, let’s talk about social media. It can be a double-edged sword, as excessive scrolling is often linked to higher rates of anxiety.
But the good news is you have the power to curate a more positive feed. Think of it like tidying up a room, but for your brain.
- Unfollow or Mute: Get rid of accounts that make you feel stressed, anxious, or inadequate.
- Follow Positivity: Actively seek out accounts focused on your hobbies, inspiration, or mental wellness.
- Set Limits: Use your phone’s built-in tools, like Apple’s “Screen Time” or Android’s “Digital Wellbeing,” to set a firm time limit for your scrolling session.
By curating your feed, you transform social media from a source of stress into a tool for learning and connection. Just stick to a five-minute limit to keep it healthy and productive.
Wellness Exercises
Your toilet time can become a mini wellness session with a few simple exercises. Trysome gentle moves that work your core and pelvic floor muscles, boosting your health without anyone knowing.
Perform seated yoga postures
Turn your bathroom break into a wellness break with simple seated yoga moves. These poses are excellent for digestion and stress relief, and research suggests short, daily sessions are highly effective.
- Cat-Cow Stretch: While seated, rock your hips forward (cow) and back (cat). Do this 8-10 times to gently massage your digestive organs.
- Seated Twists: Place one hand on the opposite knee and gently twist your upper body. According to Yoga Journal, twists like this, known as Ardha Matsyendrasana, can aid digestion and energize the spine. Hold for 3 breaths and switch sides.
- Hip Circles: Make small circles with your hips, 5 times in each direction. This helps ease lower back tension from sitting.
- Ankle Rotations: Lift one foot at a time and roll your ankles in circles, 10 times per foot, to boost circulation.
- Pelvic Tilts: Tuck and release your tailbone while breathing deeply. Repeat 10 times to engage and strengthen your core muscles.
Do discreet kegel exercises
Kegel exercises strengthen your pelvic floor muscles, which support your bladder and bowel. They’re completely discreet and pack a powerful punch for your long-term health.
According to the Mayo Clinic, the first step is to identify the right muscles by stopping urination midstream or tightening the muscles that prevent you from passing gas. Once you’ve found them, you’re ready to start.
- The Basic Move: Squeeze and lift your pelvic floor muscles. Hold the contraction for three seconds, then relax for three seconds.
- The Goal: Aim for three sets of 10-15 repetitions per day. You can do one set each time you visit the bathroom.
- Stay Focused: Be careful not to flex the muscles in your abdomen, thighs, or buttocks. Breathe freely.
- Be Patient: With regular practice, you can expect to see results, like better bladder control, within a few weeks to a few months.
People Also Ask
Is it okay to bring my phone (PDA) to the bathroom?
Yes, it’s common, but be mindful of hygiene. Phones can harbor a lot of germs, so it’s a good idea to wipe it down with a disinfectant wipe regularly, especially if you’re using it in the bathroom.
What are some healthy activities I can do while on the toilet?
You can perform seated yoga twists to aid digestion, do Kegel exercises to strengthen your pelvic floor, practice deep breathing with a meditation app like Calm, or read an article to reduce stress.
How long should I spend on toilet activities?
Most gastroenterologists recommend spending no more than 10-15 minutes on the toilet. Sitting for too long can put unnecessary pressure on the veins in the rectum, potentially leading to hemorrhoids.
Can bathroom activities really improve my health?
Absolutely! Using that time for mindfulness, light exercise, or learning can have a real impact. A six-minute reading session can reduce stress by 68%, and daily Kegels can significantly improve pelvic floor health over time.
