3-Minute End-of-Week Rest Reset

3-Minute End-of-Week Rest Reset

Time needed: 3 minutes (1 minute each)

Setting: Quiet space, end of workweek

Purpose: Intentional transition to restoration mode

1. Release the Week (60 seconds)

What: Sitting comfortably, gently close laptop/put phone away. Place hands palms up on legs. Take three sighing breaths - inhale through nose, audible exhale through mouth.

Notice: Where you're holding tension from week, what needs to be let go, quality of breath

Why: Creates clear boundary between work/rest, signals nervous system to downregulate

2. Body Soften (60 seconds)

What: Starting at forehead, scan down body intentionally relaxing each area. End with gently rolling shoulders and releasing jaw.

Notice: Areas of residual work stress, how deliberate softening feels, spots that need extra care

Why: Reduces accumulated physical tension, transitions from 'doing' to 'being' mode

3. Rest Intention (60 seconds)

What: Ask yourself "What kind of rest do I most need?" (e.g., physical, mental, emotional, social, creative). Choose one tiny action to support that need.

Notice: What your system is calling for, any resistance to rest, permission to pause

Why: Builds rest awareness, enables intentional recovery, supports sustainable wellbeing