3-Minute Exhaustion Relief

Time needed: 3 minutes (1 minute each)

Setting: When depleted, end of demanding day

Purpose: Gentle transition from overwhelm to rest

1. Permission Pause (60 seconds)

What: Find comfortable spot, place hand on chest or belly. Whisper "I notice I'm exhausted" three times, each time softer. Let out long sigh.

Notice: Where exhaustion sits in body, any resistance to acknowledging fatigue, what most needs soothing

Why: Validates experience, reduces fighting fatigue, begins gentle shutdown

2. Energy Inventory (60 seconds)

What: Briefly scan what depleted you today. Name (silently or aloud) top 3 energy drains. For each, say "I'm letting this go for now" while opening and closing hands.

Notice: Which demands feel heaviest, where you're still carrying tension, what needs releasing

Why: Creates boundary between day and rest, reduces mental load, enables transition

3. Minimum Nurture (60 seconds)

What: Choose ONE tiny nurturing action for next 30 minutes - something requiring near-zero energy (glass of water, feet up wall, fresh air, gentle music)

Notice: What your depleted system most needs, smallest action that would help

Why: Makes self-care manageable when exhausted, prevents total shutdown