8 Mental Resets to Get You Out of Your Midday Slump
Is your calendar full of meetings, competing priorities, errands, kids’ activities, social events, etc.?
If you answered yes, you may benefit from mental resets to regain focus, reduce stress, and boost productivity. And honestly, who doesn’t want and need a break during the work day?
I’m sharing eight mental resets you can incorporate into your schedule when you need a little break.
One – Breathwork
Let’s start with the most obvious trick in the book! Using your breath to calm your mind and body. You can do the 5-5-5- method, you can try box breathing, you can basically just take big deep belly breaths in and slow exhales out of your mouth. Whatever works for you.
The 5-5-5 method is when you take a deep breath in for 5 seconds, hold for 5 seconds, and exhale for 5 seconds. Repeat 3-5 times.
Box breathing is when you breathe in for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Repeat for 1-2 minutes.
Two – 60 Second Gratitude Pause
During your day, take a break to pause and list three things you're grateful for—big or small. Shifting to a gratitude mindset can instantly reduce stress.
Three – 90 Second Emotional Reset
When you’re feeling overwhelmed, remind yourself - emotions need about 90 seconds to get to their peak...unless we keep fueling them. Pause, let the feeling pass, and reset.
Four – Brain Dump + Prioritize
Take two minutes to write down everything on your mind. Then, circle the top three priorities and let go of the rest for now. Instant mental clarity!
Five – Three Minute Movement Boost
Stand up, stretch, walk, or do a few jumping jacks. Physical movement breaks mental fog and boosts energy.
Six – Digital Detox Minute
Step away from any and all screens, close your eyes, or look at nature for one minute. This mico break gives your brain a much-needed time off from digital overload.
Seven – Sensory Reset
Engage all five of your senses:
Look at something beautiful to you
Listen to calming music or take a deep breath
Smell your favorite essential oil or get some fresh air
Touch a soft fabric, your skin, or a grounding object
Sip tea, water, or a snack...mindfully
Eight – The ‘Future You’ Perspective Shift
Ask yourself: “What would my future self (1 year from now) tell me to focus on in this moment?” This zooms you out of stress mode and into a more intentional state of mind.