The 5-Minute Focus Reset
Stress and mental fatigue build up fast during a heavy meeting day. This 5-minute reset uses breathing and a quick body scan to bring your nervous system back down and your focus back up — no equipment, no privacy needed, works right at your desk.
The Workout
Box Breathing
90 secInhale through your nose for 4 counts, hold for 4, exhale slowly for 4, hold for 4. Repeat for 90 seconds. Keep your shoulders relaxed and let your belly expand on the inhale, not just your chest.
Shoulder & Neck Release
90 secRoll your shoulders back slowly 5 times, then forward 5 times. Tilt your head gently toward each shoulder, holding 15 seconds per side. You are probably holding more tension there than you realize.
Three-Minute Intention Reset
3 minClose your eyes if you can. Ask yourself what actually needs your attention next, and let everything else go for now. Open your eyes and write that one thing down before you move on to anything else.