5+-Minute Multi-Dimensional Rest Reset

Time needed: 5 minutes (can be spread throughout day)

Setting: During regular activities

Purpose: Accessing diverse rest types beyond physical rest

Sensory Rest (60-90 seconds)

What: Create brief sensory downtimes:

- Close eyes for 30 seconds during a call or meeting

- Turn down screen brightness

- Use noise-canceling headphones briefly with no music

- Remove one sensory input (e.g., turn off lights for a minute)

Notice: How sensory reduction feels like immediate relief, which senses were overloaded

Why: Reduces sensory processing demands on nervous system

Mental Rest (60-90 seconds(

What: Give thinking mind brief breaks:

- Set timer for 60 seconds of staring out window without analyzing

- Switch from focused to diffuse thinking (daydreaming allowed!)

- Write down recurring thoughts to release mental monitoring

Notice: Speed of thoughts slowing, mental space opening up

Why: Interrupts cognitive load, allows neural integration

Emotional Rest (60-90 seconds)

What: Create emotional authenticity moments:

- Name how you're actually feeling right now

- Drop the professional mask briefly in bathroom/car

- Express a genuine emotion to someone safe

Notice: Relief of emotional honesty, where you hold emotional tension

Why: Reduces emotional labor burden, allows authentic expression

Social Rest (60-90 seconds)

What: Brief social boundaries:

- Step away from group interaction for a water break

- Decline one non-essential social request

- Spend 60 seconds focusing just on yourself

Notice: Replenishing energy when social demands pause

Why: Creates breathing room from people-pleasing and social expectations