3 minute positive emotions routine for self-care

Time needed: 3 minutes (1 minute each)

Setting: Mid-morning, when energy dips

Purpose: Activating positive emotions through novel pathways

1. Awe Micro-Moment (60 seconds)

What: Find something small but intricate nearby (plant leaf, texture on desk, light pattern). Study it as if you're a scientist discovering it for first time. Notice three details you've never seen before.

Notice: How focusing on wonder shifts your state, any expansion in perspective, sense of time slowing

Why: Triggers awe response, broadens attention, reduces mental clutter

2. Playful Possibility (60 seconds)

What: Create tiny moment of play - doodle abstract shape, make up word for current feeling, move hands like conducting music, create silly solution to simple problem

Notice: Any lightness emerging, where resistance shows up, what brings spark

Why: Activates joy pathways, reduces seriousness, engages creative thinking

3. Serenity Sequence (60 seconds)

What: Identify three immediate sensations bringing calm (sunlight on skin, texture of clothing, sound of breath). Let each one register fully.

Notice: How different senses affect your state, which brings most ease, where you feel content

Why: Builds positive emotion through direct experience, anchors in present moment

Closing: Let corners of mouth lift slightly

Notice: How intentional positive focus affects energy

Why: Embodies light positive state

Tips:

- Keep it fresh and unexpected

- No forced positivity

- Follow what naturally lifts you

- Small shifts count