The 5 - 4 -3-2-1 Morning Reset Method:
15 Minutes to Energize Your Day
If you're a busy, professional woman feeling overwhelmed by constant stress, and struggling to make time to care for your mind and body, this Morning Reset Method is your starting point.
I know your schedule is already packed. But here's the truth: you deserve (and yes, have) 15 minutes to invest in yourself. This guide is designed to help you reclaim your day by transforming your morning, shifting your energy, and taking consistent, intentional steps toward prioritizing your well-being—all in just 15 minutes.
Steps
5
Hi, I'm Anne, a health and wellness coach who specializes in helping busy professional women reclaim their mornings and energy. After experiencing burnout from my own chaotic, technology-first morning routine, I created the 5-4-3-2-1 Morning Reset Method - a simple 15-minute practice that transformed my well-being and can do the same for you.
This step-by-step guide combines breathwork, gentle movement, and mindfulness techniques designed to fit your busy schedule, requiring no special equipment. I'm excited to share this transformative method with you to help reduce your stress, create intention, and develop sustainable self-care that carries you through each day.
These five carefully chosen components work synergistically to transform your entire day, providing a comprehensive approach to morning wellness that interrupts stress patterns, recharges your nervous system, and allows you to approach each day with renewed vitality and inner strength.
Breathwork, Movement, Journaling, Intention, Affirmation
Removing any single element would disrupt the carefully designed flow, leaving a gap in the comprehensive reset - breathwork without movement lacks physical engagement, movement without reflection lacks purpose, and intention without affirmation lacks the final empowering push.
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Let's get started!
5 minutes
Breathe
& Center
Find a comfortable seated position
Close your eyes or soften your gaze
Inhale for 4 counts, hold for 4, exhale for 4
Notice your breath without judgment
Let thoughts pass like clouds
Pro tip: Do this before checking your phone!
4 minutes
Gentle Movement
Neck rolls (1 min)
Shoulder circles (1 min)
Seated spinal twist (1 min)
Gentle side bends (1 min)
Pro tip: Move slowly and mindfully
3 minutes
Journal
3 things you're grateful for
How you want to feel today
Your top priority
Pro tip: Keep your journal by your bed
Set
Intention
2 minutes
Review your schedule
Choose your focus word for the day Visualize your ideal day
Pro tip: Be specific but realistic
Power
Up
1 minute
Choose one affirmation and repeat it:
"I choose to make today amazing"
"I have everything I need to succeed"
"I am capable and strong"
"I approach today with calm confidence"
Pro tip: Say it like you mean it!
Reminder: Making this work for YOU
Tips for Success
Prep your space the night before → Sets you up for success by removing friction and decision-making in the morning
Start tomorrow, don't wait for Monday → Every day is an opportunity; waiting for the "perfect" time leads to procrastination
Same time each day → Consistency builds habits faster and makes the routine automatic
Be gentle with yourself → Progress over perfection; harsh self-judgment blocks sustainable change
Celebrate small wins! → Positive reinforcement strengthens habits and motivates long-term success
Right now, your days are a blur of endless to-do lists and scattered thoughts, running on stress and caffeine. By evening, you're drained but can't sleep, mind racing with tomorrow's tasks. You know something needs to change, but finding time feels impossible.
Ready to transform your overwhelm into energy and vitality?
Imagine Where You Could Be in Just a Few Months...
✨ Energized and Refreshed: You wake up each morning feeling rested and ready to tackle the day with enthusiasm.
✨ Confident and Strong: Your consistent fitness routine has you feeling empowered in both body and mind.
✨ Nourished and Glowing: You're effortlessly preparing and enjoying nutritious meals that fuel your busy lifestyle.
✨ Balanced and Focused: You've mastered the art of managing your time, creating space for self-care without guilt.
✨ Calm and Resilient: Stress no longer controls you; you've developed powerful techniques to stay centered amidst life's challenges.
The Solution?
Join the Nourish & Flourish Program Today!
What You'll Get Inside This Transformational 12-Week Program...