4-Minute Wellbeing Archaeology

Time needed: 4 minutes (90-90-120 seconds)

Setting: Quiet reflection space

Purpose: Excavating and savoring existing wellbeing gems in your life

Wellbeing Excavation (90 seconds)

What: Scan your recent days for moments when you felt genuinely well - not happy or productive, but deeply well. Dig beneath obvious moments to find quieter ones: the satisfaction of completing something, ease in your body, moments of flow, feeling supported

Notice: Where wellbeing naturally occurs, what conditions create it, which moments you almost missed

Why: Builds awareness of existing wellness resources, reveals personal wellbeing patterns

Savoring Deep Dive (90 seconds)

What: Choose one wellbeing moment to examine closely. Replay it slowly:

- What were you doing/not doing?

- Who was present or absent?

- What made it feel sustainable vs fleeting?

- Which of your needs was being met?

Notice: Texture of that wellness, what made it feel authentic, how it's different from forced self-care

Why: Develops wellbeing literacy, identifies replicable conditions, honors what actually works

Amplification Planning (120 seconds)

What: Based on your dig, identify:

- One wellbeing condition you can create more of

- One person/place/practice that consistently supports your wellness

- One small change that would protect existing wellbeing moments

Notice: What feels genuinely sustainable vs aspirational, where you have agency, what you're already doing well

Why: Builds from existing strengths, creates realistic wellness expansion, honors your unique wellbeing needs

Closing: Appreciate yourself as someone who already has wellbeing wisdom

Notice: How recognizing existing wellness affects confidence

Why: Anchors wellbeing as accessible, not distant

Tips:

- Look for subtle moments, not peak experiences

- Trust what actually works for you

- Small consistent wins over dramatic changes

- Your wellbeing patterns are unique wisdom