The 15-Minute Midday Reset

0:00 – 3:00 | Step Away from the Desk

• Physically change your location — step outside, walk to another room, or stand by a window.

• Take three deep breaths: inhale 4 sec, hold 2 sec, exhale 6 sec.

• Roll your shoulders forward and back to release tension.

3:00 – 8:00 | Light Movement to Boost Energy
Choose one:

• Desk Stretch Flow: forward fold, side stretch, chest opener, seated twist

• Mini Walk: 3–5 minutes outdoors or pacing indoors

• Bodyweight Boost: 10 squats, 10 wall push-ups, 10 calf raises (repeat once)

8:00 – 12:00 | Mindful Reset

• Close your eyes and focus on your breath.

• Try the 5-4-3-2-1 grounding method:
  5 things you see
  4 things you feel
  3 things you hear
  2 things you smell
  1 thing you taste

12:00 – 15:00 | Hydration & Intention

• Drink a glass of water or herbal tea.

• Set a simple intention for the rest of your day (e.g., I will finish my work with focus and calm).

Tips to Make It Stick

• Add it to your calendar as a non-negotiable break.

• Keep a small “midday kit” nearby: water bottle, resistance band, notepad, and headphones.

• Pair it with an alarm that plays uplifting music.

Final Thought
Fifteen minutes may not sound like much, but used intentionally, it can completely change how you feel for the rest of the day. Consistency matters more than perfection — the more you practice this midday reset, the more natural it becomes.