Stressful times can lead to desperate actions in place of usual healthy habits. Who hasn’t traded oatmeal for a sweet roll on the run or a workout for an hour of TV to wind down? But there are ways to work healthy habits into the busiest of your days.

“Your persistence and dedication to staying healthy will ultimately benefit you,” says Julz Arney, a fitness expert in Orange County, CA. “If it feels selfish to do things for yourself when time is at a premium with work and family obligations, do it because you know everyone in your life will benefit by having a happier, healthier you around.” Try making these simple shifts to include a few better-for-you moments in your day.

1. Make email meditative
Instead of stressing over your inbox, let each email you send be a signal for you to stop and take a break. “When you send an email, close your eyes, and take three to five deep breaths to empty your mind and relax your body,” Arney says.

2. Change seats
"Use every possible opportunity to move,” says Caroline Jordan, a fitness and corporate wellness expert in San Francisco. “The longer your days, the more crucial it becomes to squeeze in breaks for movement. Even the little breaks you take will pay you back in terms of increased productivity, energy, and positivity.” If you have long calls, Jordan recommends doing wall sit intervals. With your back against a wall, slide your rear down until your thighs are parallel with the floor. Pause for a few seconds, then stand up. Pace for 3 to 5 minutes, and do another wall sit.

3. Drink water on deadline
“Set a timer that goes off every hour to remind you to drink water,” Arney says. Since there’s no exact formula for everyone, aiming to drink around eight ounces an hour is a good guideline. Drinking water can help beat stress-eating cravings, too.

4. Do ab work anywhere
“When your schedule is tight, you might not have time for an hour-long workout, but anything you do makes a difference,” Jordan says. “Having an all-or-nothing mindset works against you and your health goals.” When you have a few minutes, do some simple ab work. “Focus on drawing in the deep abdominal muscles as if you’re zipping into tight pants,” she says. “This strengthens the transverse abdominus, an important muscle that helps support your back and reduces your vulnerability to backaches.”

5. Counteract computer crunch
Standing in front of the photocopier waiting for your copies? “Do shoulder-blade pulls,” Jordan says. “They strengthen your upper back and combat the forward slump that comes from working at a desk.” Here’s how: straighten your back with your head up, inhaling and pulling your shoulder blades together as you count to five. Release and exhale. Repeat 12 times, and do three sets.