5-Minute Novelty Navigator

Time needed: 5 minutes

Setting: When feeling stuck/routine or wanting growth

Purpose: Building courage and curiosity through small experiments

1. Tiny Twist (90 seconds)

What: Identify one routine task ahead today. List 3 possible tiny variations (e.g., different route to work, new lunch spot, switching morning sequence). Choose one small change that feels both interesting and manageable.

Notice: Initial resistance, excitement or hesitation, what level of change feels enlivening vs overwhelming

Why: Breaks autopilot, builds novelty tolerance, expands comfort zone gradually

2. Growth Zone Gauge (90 seconds)

What: On paper/mentally map where this new thing sits between:

- Comfort Zone (easy, familiar)

- Growth Zone (stretching, curious)

- Panic Zone (too much, overwhelming)

Adjust your chosen variation to sit firmly in Growth Zone.

Notice: Physical responses to different zones, what makes something feel manageable

Why: Calibrates challenge level, builds self-awareness, ensures sustainable stretching

3. Action & Anchor (120 seconds)

What: Set specific moment for trying your chosen variation. Write one sentence about:

- Why this matters to you

- What you might learn

- How you'll support yourself if uncomfortable

Notice: Any planning that increases confidence, what support you need

Why: Creates clear intention, reduces procrastination, builds self-trust

Closing: Take one breath affirming "Small steps, new possibilities"

Notice: How preparing for novelty affects your energy

Why: Links intention with action

Tips:

- Start smaller than feels necessary

- Focus on process not outcome

- Celebrate attempting something new

- Use curiosity as motivation

- Track tiny wins and appreciate these (all wins are great wins)