1 Minute Habit for July 1

Roll a tennis ball under your foot

This simple act stimulates nerve endings and releases tension in the plantar fascia—the connective tissue that often stiffens from sitting or standing too long.

It’s like giving yourself a mini foot massage that boosts circulation and energy instantly.

Our feet contain thousands of nerve endings that connect to the rest of the body. Rolling a ball underfoot wakes up these pathways, improving posture and alertness.

This is a favorite trick of ergonomics experts and athletes for quick tension relief.

Stimulates nerve endings for instant energy boost
Reduces foot pain from standing or sitting all day
Can be done discreetly under your desk
Improves balance by activating foot muscles
Creates a satisfying massage sensation

📖 Supporting Research:

Harvard Health – The Benefits of Foot Massage

💡 Actionable Tips

Place a tennis ball (or lacrosse ball for deeper pressure) on the floor.
Roll it slowly under one foot for 30 seconds, focusing on the arch and heel.
Switch feet and repeat. For extra benefit, try writing the alphabet with your toes while rolling.

🔄 How to Adapt This Habit

💼 For Busy Professionals:Keep a ball under your desk for meetings—nobody will see you rolling it!
👶 For Parents:Turn it into a game with kids—who can balance on one foot while rolling longest?
📚 For Students:Use during study breaks to combat 'sitting fatigue'

💬 Join the Challenge

🎾 Try it now—does your foot feel lighter and more alive?

Your soles will thank you!

🌱 Be part of the habit community — follow us on Instagram @1minutehabit and tag us to share your journey!

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How did rolling a ball under your foot feel?

Stand and rotate your ankles slowly in circles

Do a 1-minute wrist stretch

💬 Your Success Stories

As someone who stands all day at work, rolling a golf ball under my feet has been revolutionary. I keep one in my apron pocket and use it during slow moments. My plantar fasciitis pain decreased within a week!

— Marta

✨ Share Your Success Story

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