The Friday Morning Flow

0:00 – 5:00 | Hydrate & Light Activation

• Drink a glass of water with a squeeze of lemon for a gentle refresh.

• Take 5 slow, deep breaths to release any leftover tension from the week.

5:00 – 10:00 | Gentle Stretch & Movement

• Neck rolls, shoulder shrugs, and side bends.

• Add 1–2 minutes of walking in place or stepping outside for fresh air.

10:00 – 20:00 | Weekly Review & Wrap-Up Plan

• Review what you accomplished this week.

• Note any unfinished tasks — decide which need to be done today and which can wait until next week.

• Choose your top two priorities for the day.

20:00 – 25:00 | Centering Breathwork

• Try 4-7-8 breathing: Inhale for 4 seconds, hold for 7, exhale for 8.

• Let each exhale feel like you’re releasing the week’s stress.

25:00 – 30:00 | Positive Send-Off

• Read a short, uplifting quote, affirmation, or scripture.

• Play a song that makes you feel light and ready for the weekend.

Extra Friday Tips

• If possible, end your workday with a tidy desk and a clear to-do list for Monday.

• Schedule something enjoyable for the evening to mark the start of your weekend.

• Take 5 minutes before lunch to step outside and soak in the moment.

Final Thought
Friday is more than a finish line — it’s a chance to celebrate what you’ve achieved and step into the weekend without loose ends weighing you down. A Friday Morning Flow makes that transition smoother and more satisfying.