1-Minute Energy Check-In Reset

Time needed: 1 minute

Setting: Any moment needing awareness

Purpose: Quick assessment and response to current energy state

Energy Scan & Respond (60 seconds)

What: Check and address needs:

- Pause current activity

- Place hand on chest or belly

- Take one full breath

- Ask “What’s my energy right now?” (1-10)

- Scan body for tension, fatigue, alertness

- Identify one immediate need:

• Physical (water, movement, rest)

• Mental (break, focus, clarity)

• Emotional (calm, connection, expression)

- Take smallest possible action to address

Notice: Current energy without judgment, what your system is asking for, how small adjustment affects state

Why: Creates regular energy awareness, enables timely micro-interventions, builds self-regulation skill

Closing: Take one breath acknowledging this care

Notice: Even tiny adjustments matter

Why: Anchors ongoing energy awareness

Tips:

- Use at transition points

- Link to existing habits

- Honor what emerges

- Smallest response counts

- Create energy check reminders