5-Minute Sunday Reset Ritual

Time needed: 5 minutes

Setting: Sunday afternoon or early evening

Purpose: Creating a mindful transition from weekend to week ahead

Weekend Appreciation (90 seconds)

What: Find a comfortable spot to:

- Take three deep breaths, grounding yourself in the present moment

- Recall one moment of joy or rest from your weekend

- Acknowledge something that restored you, however small

- Mentally thank yourself for making space for this

- Let yourself fully feel the benefit of this time

Notice: The quality of weekend energy, any reluctance to let it go, where you feel most restored

Why: Savors weekend benefits, acknowledges intentional rest, consolidates restoration effects

Gentle Week Preview (90 seconds)

What: Looking ahead with care:

- Visualize your calendar for tomorrow/the week

- Identify the first 2-3 priorities for Monday morning

- Choose one potentially challenging situation and imagine navigating it calmly

- Set one intention for how you want to show up this week

- Decide on one small supportive habit to maintain

Notice: Any tension that arises, where you feel prepared vs. uncertain, how preview affects current state

Why: Reduces Monday morning chaos, creates mental scaffolding, eases transition anxiety

Personal Anchor (120 seconds)

What: Before the week begins:

- Choose one small self-care practice to prioritize this week

- Place a physical reminder of it somewhere you'll see Monday morning

- Schedule it in your calendar or set a reminder

- Prepare anything needed (water bottle, walking shoes, journal)

- Commit to this one thing regardless of how busy the week becomes

Notice: How having an anchor feels, what your system most needs this week, realistic vs. aspirational plans

Why: Maintains connection to self-care through transitions, creates continuity, ensures minimum wellbeing practice

Closing: Take one breath while saying "I'm prepared for what's ahead"

Notice: The balance between weekend closure and week readiness

Why: Creates bridge between rest and activity

Tips:

- Keep Sunday evening spacious around this practice

- Avoid diving into emails/full work preview

- Focus on just enough preparation, not perfect preparation

- Honor both the ending weekend and beginning week

- Make this a consistent, compassionate ritual