5-Minute Routine Revolution

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

Setting: Any transition moment in your day

Purpose: Transforming routine moments into intentional wellbeing practices

Routine Audit (90 seconds)

What: Choose one daily routine (morning coffee, commute, lunch break, evening wind-down). Ask:

- How do I usually do this on autopilot?

- What small shift would make this more nourishing?

- What would "good change" look like here?

Notice: Where routines feel stale, what tiny variations appeal, resistance to change

Why: Identifies opportunity moments, builds change readiness, honors existing patterns

Micro-Experiment Design (90 seconds)

What: Design one small routine variation for today:

- Add 30 seconds of mindfulness to existing habit

- Change location/position for familiar activity

- Include one sensory awareness element

- Pair routine with appreciation practice

Notice: What feels sustainable vs overwhelming, where curiosity emerges

Why: Creates manageable change scope, builds on existing structure

Integration Anchor (120 seconds)

What: Set up tomorrow's "change for good":

- Choose specific routine moment

- Decide exact small shift

- Identify what will remind you

- Imagine how this change serves your wellbeing

Notice: How small changes feel different from big overhauls, what supports follow-through

Why: Makes change concrete, builds sustainable momentum

Closing: Whisper "Small shifts, lasting change"

Notice: How routine transformation feels possible

Why: Links daily habits with intentional wellbeing