5 minute intentional integration

We are trying a 5-Minute Self-Care Check-In today. See what you think, I loved completing this sequence this morning.

Time needed: 5 minutes
Setting: Any quiet space
Purpose: Reset, realign and integrate being with doing

1. Something New (90 seconds)
What: Stand/sit differently than usual, breathe into an overlooked body part, choose one tiny routine variation for today
Notice: Initial resistance, how novelty feels, what possibilities open up
Why: Breaks autopilot, enhances neuroplasticity, increases engagement with present moment

2. Movement Reset (90 seconds)
What: Follow body’s intuitive stretches, create figure 8s with shoulders, gentle spinal twists, end grounded through feet
Notice: Areas of tension, how movement shifts energy, where body leads you
Why: Releases physical tension, increases energy flow, strengthens body awareness

3. Being & Doing Integration (2 mins)
What: List 3 key tasks for today, then write how you want to BE while doing each one (e.g., Task: Team meeting | Being: Present and curious)
Notice: Any disconnect between doing and being states, what qualities you’re craving
Why: Aligns actions with values, enhances mindful presence, reduces automatic doing mode

Bonus strategy: Take one conscious breath imagining how you want to feel at day’s end
Notice: How this intention feels in your body
Why: Creates purposeful container for day ahead