The Emotional Reset Ritual I Swear By

Let me guess - you’ve had one of those days where everything feels like a mess. Your inbox is overflowing, your to-do list has more lines than a Shakespearean play, and you’re this close to snapping at your coffee machine for being too slow.

Been there, done that. And here’s my go-to solution: my emotional reset ritual. Think of it as CTRL+ALT+DEL for your mind - except way less techy and far more soothing.

Step 1: The 5-Minute Vent (No Filters Allowed)

Find a quiet spot (or just close your office/room door and pray for no interruptions). Then, let it out …whatever’s swirling in your mind.

Grab a journal, a voice recorder, or just talk to yourself (I promise, it’s not weird).

Say everything. “I’m so tired.” “Why is Steve always late to meetings?” “Do I really need to answer that email right now?”

It’s like clearing a cluttered desk. You can’t work effectively until the mess is gone.

Step 2: Move Your Body, Shake Your Mood

Next, I turn on music. Something upbeat, funky, or even ridiculous and I move.

Dance like no one’s watching. Because trust me, they’re not.

Stretch out all the tension in your neck, back, and shoulders.

If dancing isn’t your thing, try a quick walk, a few yoga poses, or even some light cleaning (bonus: a tidy space).

The key here is movement—it snaps you out of that emotional fog faster than a triple espresso.

Step 3: The “Reset Breath” Technique

Now that the storm’s passed, it’s time to breathe. No, really - breathe like you mean it. Here’s how:

• Inhale through your nose for 4 counts.

• Hold that breath for 4 counts.

• Exhale slowly through your mouth for 6 counts.

• Repeat this cycle 3-5 times. You’ll feel calmer, clearer, and a little less like shouting into the void.

Step 4: Gratitude with a Twist

Gratitude lists are great, but here’s my twist: make it specific and silly.

Don’t just write “I’m grateful for coffee.” Instead, write, “I’m grateful my coffee didn’t spill on my white shirt today.”

Add things like, “I’m grateful my Wi-Fi held up during that client call” or “I’m thankful for whoever invented stretchy pants.”

Laughter + gratitude = instant mood boost.

Step 5: Refocus with a Single Question

Once I’ve cleared the emotional gunk, I ask myself:

“What’s one thing I can do right now to make things better?”

Notice I didn’t say “fix everything.” Just pick one thing—whether it’s answering an email, making a healthy snack, or simply calling it a day.

Why This Ritual Works

It’s not rocket science, but it’s magic for your mood. You’re essentially hitting pause, clearing the mental clutter, and gently steering yourself back on track.

And the best part? It’s totally customizable. Hate journaling? Skip it. Don’t feel like dancing? Stretch instead. The goal is to reset, not add more stress.

That’s it for now. I’ll catch you again soon. For more on lifestyle, productivity and mental clarity, follow @pranotihere on X.

For all the ladies here, if you’re curious about what my coaching looks like and wish to give it a shot, go ahead and book a trial discovery call with me here.