5-Minute Monday Set-Up Success

Time needed: 5 minutes (90-90-120 seconds)

Setting: Monday morning, before workday fully begins

Purpose: Creating intentional energy, focus and boundaries for the week ahead

    Energy Assessment & Alignment (90 seconds)

    What: Standing or sitting comfortably, place hands on belly. Take three full breaths.

      - Rate current energy level (1-10)

      - Identify one energy drainer you can minimize today

      - Choose one energy supporter to prioritize

      - Adjust today's expectations to match reality

      - Set one tiny energy-protecting intention

    Notice: True energy reserves, morning energy pattern, what your body is telling you

    Why: Creates realistic foundation, prevents overcommitment, honors actual capacity

    Focus Clarification (90 seconds)

    What: With paper/notes app:

      - Write down three genuinely important tasks/projects for week

      - Circle ONE that would make biggest difference if completed

      - Break circled item into 2-3 small, specific steps

      - Schedule specific time block for first step

      - Close/put away all other task lists temporarily

    Notice: Relief from narrowing focus, clarity that emerges, resistance to prioritizing

    Why: Reduces overwhelm, creates meaningful progress direction, enhances productivity through limitation

    Boundary Construction (120 seconds)

    What: Looking at your calendar/week ahead:

      - Identify one meeting/commitment you can shorten

      - Block one 15-minute transition space between activities

      - Decide on one request you'll decline or defer

      - Set one digital boundary (notification pause, email check times)

      - Create physical boundary marker on desk/workspace

    Notice: Initial discomfort with limits, what becomes possible through boundaries, sense of agency

    Why: Prevents energy depletion, creates sustainable pacing, establishes professional self-care