5-Minute Weekly Self-Care Reset

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

Setting: Sunday evening/before new week starts

Purpose: Setting intentional self-care foundations for week ahead

    Energy Mapping (90 seconds)

What: Quick scan of week ahead:

- Note high-demand periods

- Identify potential pressure points

- Locate natural recovery spaces

- Mark one protected self-care slot each day

Notice: Where energy might dip, what support you'll need, which days need extra care

Why: Creates realistic self-care framework, prevents depletion, enables proactive care

    Priority Anchors (90 seconds)

What: Choose three non-negotiable self-care anchors:

- One physical care ritual (sleep/movement/nutrition)

- One emotional care practice (boundaries/connection/expression)

- One energy management strategy (breaks/nature/quiet)

Write these down and place somewhere visible

Notice: What feels most essential, where care often slips, what actually sustains you

Why: Establishes clear priorities, reduces decision fatigue, maintains basic care

    Support Structure (120 seconds)

What: Create simple support plan:

- Identify one person to check in with

- Choose one place that restores you

- Set one boundary to maintain

- Plan one tiny pleasure each day

Notice: What makes self-care sustainable, where you need support, how to make care easier

Why: Builds practical support, ensures follow-through, makes care accessible