3-Minute Saturday Wellbeing Reset

Time needed: 3 minutes (1 minute each)

Setting: Weekend morning/early afternoon

Purpose: Aligning weekend with intentional self-care and connection

1. Self-Awareness Window (60 seconds)

What: Stand by window/outside, take three breaths. Ask yourself "What do I most need this weekend?" Notice first answer that arises.

Notice: Weekend energy level, any lingering work thoughts, what your body is asking for

Why: Creates mindful weekend transition, honors authentic needs, reduces autopilot mode

2. Friendship Focus (60 seconds)

What: Think of one friend who energizes you. Send quick message suggesting specific catch-up or sharing something you appreciate about them.

Notice: How thinking of this friend affects your mood, what kind of connection you're craving

Why: Strengthens social bonds, promotes active connection, prevents weekend isolation

3. Nourishment Planning (60 seconds)

What: Visualize one enjoyable, nourishing meal for today. What would feel both satisfying and energizing? Make quick shopping list if needed.

Notice: What foods appeal, hunger signals, energy needs

Why: Supports mindful eating choices, prevents default decisions, links food with wellbeing

Closing: Take one breath imagining a balanced, enjoyable Saturday ahead

Notice: How intentional planning affects weekend mood

Why: Sets positive tone while maintaining flexibility