3-Minute “Trying New Things” Reset

Time needed: 3 minutes (1 minute each)

Setting: When considering or about to try something new

Purpose: Building confidence and self-compassion for novelty

Mindful Readiness (60 seconds)

What: Place feet firmly on ground, hands relaxed in lap

- Take three breaths saying:

“I notice any hesitation”

“I’m allowed to be a beginner”

“Small steps are valuable”

Notice: Where excitement or nervousness lives in body, what support you need, what feels manageable

Why: Creates safe container for novelty, reduces pressure, enables self-compassion

Tiny Choice Point (60 seconds)

What: Identify one small new thing to try.

Then:

- Break it into three smaller steps

- Choose easiest step to start

- Identify one support resource

Notice: What size step feels engaging but not overwhelming, where confidence naturally lives

Why: Makes novelty manageable, builds self-trust, enables action

Compassionate Action (60 seconds)

What: Before taking action:

- Place hand on heart

- Name one thing you’ll learn regardless of outcome

- Give yourself permission to be imperfect

Notice: How self-kindness affects willingness to try, what becomes possible with compassion

Why: Reduces perfectionism, supports learning mindset, maintains wellbeing while stretching

Closing: Take one breath saying “Small steps, self-kindness”

Notice: How this approach affects relationship with new experiences

Why: Integrates compassion with growth

Tips:

- Keep steps smaller than feels necessary

- Build self-compassion into process

- Celebrate attempting, not just succeeding

- Return to breath when overwhelmed

- Trust your timing