6-Minute End of Week Transition

Time needed: 6 minutes (2-2-2 minutes)

Setting: Friday evening or your work week end

Purpose: Conscious closure and transition to personal time

Week Review (2 minutes)

What: Sit comfortably and mentally scan your week. Name three things:

- One challenge you navigated

- One moment of satisfaction or pride

- One thing you learned about yourself

Write these down or hold them in awareness. Let the week have been exactly what it was.

Notice: What wants acknowledgment, any judgments about the week, where you feel complete or incomplete

Why: Provides closure, honors effort and growth, prevents week from bleeding forward

Energy Assessment (2 minutes)

What: Check in with your current state:

- Where do you feel depleted or tired?

- What energy do you still have available?

- What does your body most need this weekend?

- What would restore you most right now?

Choose one small thing to support your current energy level.

Notice: Honest energy inventory, what you’ve been pushing through, what would genuinely help

Why: Builds self-awareness, guides weekend choices, prevents burnout patterns

Weekend Bridge (2 minutes)

What: Create intentional transition to personal time:

- Name one thing you’re looking forward to

- Set one boundary about work thoughts or tasks

- Choose one small weekend intention for yourself

- Imagine how you want to feel Sunday evening

Notice: Any guilt about rest time, excitement about personal time, what matters most for restoration

Why: Creates clear transition, protects personal time, enables intentional rest

Closing: Say “This week is complete, weekend begins”

Notice: Shift from work identity to personal self

Why: Marks clear boundary between work and rest

Tips:

- Adapt timing to your schedule

- Honor whatever the week brought

- Keep weekend intentions gentle

- Protect transition ritual

- Trust your need for closure