3-Minute End-of-Week Energy Balance

Time needed: 3 minutes (1 minute each)

Setting: Friday afternoon/evening

Purpose: Honoring both fatigue and excitement

Fatigue Release (60 seconds)

What: Find comfortable position, place one hand on area that feels most tired (often shoulders, chest or forehead). Take three sighing breaths while saying “I acknowledge this tiredness.” Roll shoulders and gently shake out hands.

Notice: Where fatigue sits in your body, how acknowledging it changes its quality, what needs most rest

Why: Validates physical experience, signals permission to rest, identifies specific recovery needs

Excitement Container (60 seconds)

What: Place hands in lap forming a gentle “bowl” shape. Imagine your excitement as energy gathering there. Name 1-2 specific things you’re looking forward to. Take three breaths imagining that energy being contained safely for when you need it.

Notice: Where excitement lives in your body, how containment feels, what energy is available

Why: Honors positive anticipation without depleting further, stores energy intentionally

Integration Bridge (60 seconds)

What: Place one hand on tired area, one hand on heart. Say “Both/And” on three breaths - acknowledging you can be both tired AND excited. Choose one tiny action that honors both states (e.g., brief rest before enjoyable activity).

Notice: How these states can coexist, what wisdom emerges from balance, what self-care emerges

Why: Reconciles seemingly opposite states, creates sustainable approach to weekend

Closing: Take one breath with “I can hold both”

Notice: Shift in relationship to these dual states

Why: Builds capacity for emotional complexity