The 90-Minute Recharge Reminder: Decompress, Reset, and Feel Human Again

Overwhelmed? Snappy? Brain like static? Run this 90-minute self-care and wind-down. It’s screen-light, zero-perfection, and budget friendly.

What you’ll need

Water, comfy clothes, a notebook/notes app, timer, optional snack, blanket/hoodie, earbuds.

The 90-Minute Plan

Minutes 0–10: Pause + Prep

* Put phone on Do Not Disturb (alarms allowed).
* Drink a full glass of water.
* Quick tidy: 10 items back where they belong.
* Lights down a notch; crack a window if you can.

Minutes 10–20: Downshift Your Body

* 2 rounds box breathing 4-4-4-4 or 2 rounds 4-7-8.
* Gentle mobility: neck rolls, shoulder circles, cat-cow, hamstring stretch.

Minutes 20–35: Clear the Mental Tabs

* Brain dump for 10 min: write everything on your mind—no editing.
* Star the top one thing you might do tomorrow; the rest can wait.

Minutes 35–55: Low-Stim Refill
Pick ONE:

* Quiet music playlist
* Short walk outside
* Warm shower/bath
* Coloring/doodling/crochet/LEGO
* Reading something light (not doom-scrolling)

Minutes 55–70: Nourish

* Snack with protein + carb (apple + peanut butter, yogurt + granola, toast + egg).
* Sip more water or herbal tea.

Minutes 70–85: Gentle Reset
Pick ONE:

* 10–12 minutes of yoga/stretching
* Guided body scan
* Tidy one small zone (desk or nightstand)

Minutes 85–90: Close the Loop

* Note 1 win from today (tiny counts).
* Set one kind action for Future You (lay out clothes, pack bag, fill water).
* Choose bedtime or light playtime—no heavy screens.

The Recharge Checklist

✅ DND on / notifications paused
✅ Water, comfy clothes, softer lights
✅ 2 rounds calming breath
✅ 5–10 min gentle movement
✅ 10 min brain dump + star 1 thing
✅ One low-stim activity
✅ Protein + carb snack, more water
✅ Stretch/yoga or body scan
✅ 1 win logged + 1 favor for Future Me
✅ Decide: sleep or chill (screen-light)

Struggling for time, but still want to recharge? Try our 30-minute 'speed run' version: 

* 0–3 min: Water + DND
* 3–8 min: Breathing + quick stretch
* 8–18 min: One low-stim activity
* 18–25 min: Snack
* 25–30 min: Brain dump + set one tiny next step

Tips to make it stick

* Use the same playlist or hoodie so your brain learns “oh, recharge time.”
* Tape the checklist near your desk/bed.
* If you skip a step, skip it—don’t quit the whole routine.
* Sensitive to noise? Earplugs or white noise.
* Can’t sit still? Do the brain dump as a voice note while walking.

*Heads-up:* If you feel dizzy, anxious, or unwell during breathing/movement, pause and return to normal breathing. If stress feels unmanageable, talk to a trusted adult or health professional. You’re not alone.