3-Minute Wellbeing Reset

3-Minute Wellbeing Reset

Time needed: 3 minutes (1 minute each)

Setting: Anywhere

Purpose: Quick boost of positive psychology practices

1. Positive Emotion Spark (60 seconds)

What: Close eyes, recall a moment of joy/contentment from past 24 hours. Let yourself fully re-experience it. Notice where in your body you feel it most.

Notice: How emotion shows up physically, what details make it vivid, how reliving affects current state

Why: Broadens awareness, builds emotional resources, creates positive resonance

2. Active Gratitude (60 seconds)

What: Think of someone who helped you recently in a small way. Send them a quick specific thank you message or write what you’d like to say to them.

Notice: How it feels to express thanks, what shifts in your mood, any warmth or connection

Why: Strengthens relationships, counters negativity bias, builds appreciation habits

3. Strength Spotlight (60 seconds)

What: Identify one character strength (e.g., curiosity, kindness, perseverance) you’ve used today. Plan one tiny way to use it again in next few hours.

Notice: How naming strength affects confidence, what opportunities become visible

Why: Builds self-awareness, increases strength engagement, enhances self-efficacy

Closing: Take one breath connecting all three practices

Notice: How these brief practices have shifted your state

Why: Integrates multiple wellbeing dimensions, anchors positive focus

Tips:

- Can be done in any order

- Adapt timing based on needs

- Use individually or as complete set