3-Minute Exhaustion End-of-Day Reset — Citizen Wellbeing Scientist Time needed: 3 minutes (60 seconds each) Setting: End of exhausting day Purpose: Gentle transition from depletion to rest Exhaustion Acknowledgment (60 seconds) What: Sit or lie down somewher...

3-MINUTE EXHAUSTION END-OF-DAY RESET

#selfcare #everydayselfcare #citizenwellbeingscientist

www.citizenwellbeingscientist.com/dailymicromo...

So excited to get the hard copy of this today...

@kellylouisepreece.bsky.social
@rellypops.bsky.social
@msantacruz.bsky.social
@bolzle.bsky.social
@webhooligan.bsky.social
@suaw.bsky.social
@exeter.ac.uk
@doctoralexeter.bsky.social

#chapter #publishedchapter #ExeterPGRStudySpace

Very good practice this morning ....Monday morning

🙏🙏🙏🦋🦋🦋

2-Minute Self-Compassion for Tiredness — Citizen Wellbeing Scientist Time needed: 2 minutes (40-40-40 seconds) Setting: When exhausted or depleted Purpose: Offering yourself kindness in moments of fatigue Acknowledge with Kindness (40 seconds) What: Recognize you...

Offering yourself kindness in moments of fatigue.

www.citizenwellbeingscientist.com/blog/2-minut...

#selfcompassion
#selfcare
#citizenwellbeingscientist

5-Minute Energy Vampire Recovery — Citizen Wellbeing Scientist Time needed: 5 minutes (90-90-120 seconds) Setting: After draining interactions Purpose: Restoring depleted energy and rebuilding protective boundaries Energy Leak Assessment (90 seconds) What: ...

Restoring depleted energy and rebuilding protective boundaries

#selfcare #citizenwellbeingscientist #boundaries

www.citizenwellbeingscientist.com/blog/5-minut...

3-Minute Space Joy Discovery — Citizen Wellbeing Scientist Time needed: 3 minutes (1 minute each) Setting: End of week in your personal space Purpose: Appreciating what brings happiness in your environment Micro-Beauty Hunt (60 seconds) What: Move slowl...

Appreciating what brings happiness in your environment…especially in your own space.

#selfcare
#space #choice #awareness #compassion
#citizenwellbeingscientist

www.citizenwellbeingscientist.com/blog/3-minut...

2-Minute Best-Spotting Practice — Citizen Wellbeing Scientist Time needed: 2 minutes per person/interaction Setting: Any interaction today Purpose: Intentionally seeking positive qualities in others Active Best-Finding (2 minutes) What: During any conversa...

Ok, spotting the best in others can be challenging, today we flip this with a lovely #selfcare #micromoment routine.

#citizenwellbeingscientist

www.citizenwellbeingscientist.com/blog/2-minut...

5-Minute Energy Protection Practice — Citizen Wellbeing Scientist Time needed: 5 minutes (90-90-120 seconds) Setting: When others' chaos feels overwhelming Purpose: Maintaining your pace and energy despite external urgency Energy Boundary Check (90 seconds) Wh...

Maintaining your pace and energy despite external urgency…you all know what I mean.

#selfcare
#micromoments
#wellbeing
#citizenwellbeingscientist

www.citizenwellbeingscientist.com/blog/5-minut...

5-Minute Morning Freedom Ritual — Citizen Wellbeing Scientist Time needed: 5 minutes (90-90-120 seconds) Setting: First moments after waking Purpose: Reclaiming morning space from reactive digital habits Waking Without Reaching (90 seconds) What: Before ge...

Firwt thing in the morni g routines beyond checking your phone or email is today’s #selfcare #micromoment focus as #citizenwellbeingscientists

www.citizenwellbeingscientist.com/blog/5-minut...

5-Minute Single-Focus Ritual — Citizen Wellbeing Scientist Time needed: 5 minutes (90-90-120 seconds) Setting: Before starting any task Purpose: Creating intentional single-task focus Task Clearing Ceremony (90 seconds) What: Close all unnecessary brows...

Before starting any task, creating intentional single-task focus…our focus for today and our #selfcare as #citizenwellbeingscientist

www.citizenwellbeingscientist.com/blog/5-minut...

2-Minute Response Reset — Citizen Wellbeing Scientist Time needed: 2 minutes (40-40-40 seconds) Setting: After feeling ignored/dismissed Purpose: Creating intentional space between trigger and response Pause & Notice (40 seconds) What: Stop bef...

Creating intentional space between trigger and response….a focus today for when one might feel ignored or dismissed to take back the energy.

#selfcare #citizenwellbeingscientist

www.citizenwellbeingscientist.com/blog/2-minut...

5-Minute Body & Rest Attunement — Citizen Wellbeing Scientist Time needed: 5 minutes (90-90-120 seconds) Setting: Any quiet moment during day Purpose: Tuning into body's rest needs and responding mindfully Body Signal Scan (90 seconds) What: Sit or lie com...

Rest…it’s a massive tool in our #selfcare toolbox as #citizenwellbeingscientists

Tuning into body's rest needs and responding mindfully.

www.citizenwellbeingscientist.com/blog/5-minut...

2-Minute Deliberate Transformative Rumination — Citizen Wellbeing Scientist Time needed: 2 minutes (60 seconds each) Setting: When processing a challenging experience Purpose: Using intentional reflection to transform difficult experiences into growth Learning Excavation...

Today our #micromoments for our #selfcaretoolbox as #citizenwellbeingscientists is all about using intentional reflection to transform difficult experiences into growth…

www.citizenwellbeingscientist.com/blog/2-minut...

3-Minute Surprise Disappointment Processing — Citizen Wellbeing Scientist Time needed: 3 minutes (60 seconds each) Setting: After receiving unexpected reaction from someone Purpose: Processing unmet expectations with self-compassion and clarity Acknowledge the Surprise...

After receiving unexpected reaction from someone, processing unmet expectations with self-compassion and clarity…our focus today for #selfcare as #citizenwellbeingscientists

www.citizenwellbeingscientist.com/blog/3-minut...

🙏🌼💪

3-Minute Sitting Still with Unsettled Feelings — Citizen Wellbeing Scientist Time needed: 3 minutes (60 seconds each) Setting: Comfortable seated position when feeling agitated or restless Purpose: Finding stability and awareness within unsettled emotions Grounding in Sti...

Finding stability and awareness within unsettled emotions.

#emotions
#selfcare
#micromoments
#unsettled
#citizenwellbeingscientist

www.citizenwellbeingscientist.com/blog/3-minut...

3-Minute Breakfast Savouring — Citizen Wellbeing Scientist Time needed: 3 minutes (60 seconds each) Setting: During your morning meal Purpose: Transforming routine breakfast into mindful nourishment Mindful Preparation (60 seconds) What: Begin with inte...

Mindful eating enhances satiety signals, increases pleasure from food, improves digestion.

#selfcare
#micromoments
#nourishment
#citizenwellbeingscientist

www.citizenwellbeingscientist.com/blog/3-minut...

3-Minute Emotional Regulation — Citizen Wellbeing Scientist Time needed: 3 minutes (60 seconds each) Setting: When emotions feel overwhelming or intense Purpose: Moving from emotional overwhelm to manageable feeling Emotion Recognition (60 seconds) What:...

Moving from emotional overwhelm to manageable feeling.

#selfcare
#emotions
#awareness
#wellbeing
#micromoments
#citizenwellbeingscientist

www.citizenwellbeingscientist.com/blog/3-minut...

3-Minute Friend Positivity Boost — Citizen Wellbeing Scientist Time needed: 3 minutes (60 seconds each) Setting: During time with friends Purpose: Amplifying the joy and energy that friendship naturally creates Appreciation Spotlight (60 seconds) What: Focu...

It’s all about friendship today as #citizenwellbeingscientists

Amplifying the joy and energy that friendship naturally creates.

#selfcare #frienship #joy

www.citizenwellbeingscientist.com/blog/3-minut...

2-Minute Trying Something New Ritual — Citizen Wellbeing Scientist Time needed: 2 minutes Setting: Anytime you want to experiment Purpose: One brave moment of exploration and growth Small Adventure Inquiry (120 seconds) What: Taking one tiny step into the unkno...

One brave moment of exploration and growth…trying something new.

#selfcare
#micromoments
#citizenwellbeingscientist

www.citizenwellbeingscientist.com/blog/2-minut...

2-Minute Weekend Transition Ritual — Citizen Wellbeing Scientist Time needed: 2 minutes Setting: End of work week Purpose: One intentional moment to shift from work mode to weekend restoration Complete the Week (120 seconds) What: Creating conscious closure: ...

Heading into the weekend vibes…one intentional moment to shift from work mode to weekend restoration (plus some bonuses) for our #selfcare and toolbox as #citizenwellbeingscientists

www.citizenwellbeingscientist.com/blog/2-minut...

Today as #citizenwellbeingscientists we are adding to our #selfcare toolbox with 4 #micromoments to support our wellbeing connected to attentive #listening

www.citizenwellbeingscientist.com/blog/4-minut...

5-Minute Leader Self-Care: Filling Your Own Cup — Citizen Wellbeing Scientist Today’s post is in honour of Millie and some leaders who are looking to do things differently. You know who you are 👊 Time needed: 5 minutes (90-90-120 seconds) Setting: Any private moment durin...

Restoring yourself when you're constantly giving to others as a leader. Some tips today and micro-moments to empower you.

#selfcare #leader #leadership #wellbeing #citizenwellbeingscientist

www.citizenwellbeingscientist.com/blog/5-minut...

3-Minute Daily Opportunity Practice — Citizen Wellbeing Scientist Time needed: 3 minutes (60 seconds each) Setting: Any time during your day Purpose: Recognizing and embracing opportunities already present Opportunity Spotting (60 seconds) What: Look for possi...

Recognizing and embracing opportunities already present

#selfcare #opportunity #citizenwellbeingscientist

www.citizenwellbeingscientist.com/blog/3-minut...

😩😳😆

🤣🤣🤣🤣

I’m so assoured today!

Well, well, this is magical in that we can now justify Narelle-isms (aka made up words when the brain is tired but we still want to express ourselves 😩🤣🧐😳😉)… I mean frillneneon is just what we all need to express some days 😆😆😆🤣🤣🤣

3-Minute Connection with Others — Citizen Wellbeing Scientist Time needed: 3 minutes (60 seconds each) Setting: Any social moment Purpose: Creating genuine human connection Present Attention (60 seconds) What: Give someone your full presence: - Put away p...

Creating genuine human connection for our #selfcare as #citizenwellbeingscientists

www.citizenwellbeingscientist.com/blog/3-minut...