The Joy Reset: How to Flip Your Energy in 5 Minutes

There are mornings when your brain is foggy, your body is stiff, and your to-do list looks like it’s plotting against you. You sip your coffee, scroll your emails, and think: “I just need a reset.”

Here’s the thing: most “resets” don’t actually reset. Checking social media, doomscrolling news, or taking a long shower might feel like a pause — but your nervous system stays trapped in tension, and your energy barely budges.

Enter The Joy Reset — a five-minute, science-backed, playful way to flip your energy, reconnect to your body, and invite joy back into your day.

What is a Joy Reset?

A Joy Reset is a tiny, intentional play ritual that shifts your nervous system from stressed or flat to energized and present. It doesn’t require special equipment, a yoga studio, or even a lot of space. All it needs is your willingness to be playful for five minutes.

Think of it like a magic switch: one small action, and suddenly you feel lighter, more creative, and awake in a way that coffee alone can’t provide.

The 5-Minute Joy Reset Formula

Here’s my favorite reset, broken down into five easy steps:

1. Shake It Out (1 minute)
   Stand up, wiggle your arms and legs, and shake off tension. Hum a note. Make a funny face. The goal isn’t grace — it’s release.

2. Curiosity Scan (1 minute)
   Look around your space and notice three things you’ve never really paid attention to: the texture of your notebook, the color of a plant, the pattern on your mug. Engage your senses fully.

3. Micro-Movement (1 minute)
   Stretch, dance, or walk in place. Listen to your body. Add exaggeration, silly gestures, or little jumps. This is about awakening your physical presence.

4. Mini Storytelling (1 minute)
   Pick one object nearby and invent a story for it. The more absurd or playful, the better. “This stapler is secretly an intergalactic spy.” Done.

5. Gratitude Glimpse (1 minute)
   Close your eyes and notice one small thing you’re grateful for. Feel it in your body — a smile, a sigh of relief, a lightness in your chest.

Total time: 5 minutes. Your nervous system is reset. Your energy is alive. Your day just flipped.

Why It Works

The Joy Reset works because it hits all three parts of your nervous system:

• Body: Movement releases tension, wakes up energy, and reconnects you to sensation.

• Mind: Curiosity and storytelling activate novelty circuits, boosting dopamine and creativity.

• Heart: Gratitude and playful engagement release oxytocin and serotonin, creating joy and connection.

Five minutes might sound small, but it’s surprisingly transformative when done consistently.

Real-Life Example

Last Thursday, I had a meeting I was dreading. My brain was fried, my shoulders were screaming, and I was ready to be done for the day.

So I did a Joy Reset at my desk — shook, scanned, danced, invented a story about my pen, and felt gratitude for my quilt patterned-coffee mug.

When I entered that meeting, my energy had flipped completely. I was alert, playful, and even made a joke that had the team laughing. A five-minute reset changed my entire afternoon.

Making It Stick

• Anchor it to a daily habit: Morning coffee, lunch break, or right before logging off.

• Keep it playful: No judgment. If it feels silly, it’s working.

• Experiment: Adjust the sequence, movement, or objects to match your mood.

Consistency is what transforms these five minutes into a habit that keeps your energy high, your creativity flowing, and your nervous system calm.

Want Guided Joy Resets?

Inside Camp Playstate, members get:

• Weekly guided micro-play and Joy Resets

• Play style exercises tailored to your energy

• Monthly workshops with guest experts

• A supportive, playful community to practice and share

Doors open January 7.
Join the waitlist now to start flipping your energy and reclaiming joy every day.

👉 [Join the Waitlist for Camp Playstate]