How I Reset My Energy Mid-Week

By Wednesday, I usually hit a strange kind of wall. It’s not exhaustion. Not quite. More like this quiet dip in energy that sneaks up without warning. I’ll catch myself rereading emails. Scrolling aimlessly. Just… feeling off.

For a while, I didn’t think much of it. I’d tell myself to shake it off, push through, tick off the to-do list. But deep down, it didn’t feel right. I wasn’t failing or lazy. I was just… off rhythm. The week had picked up speed, and somewhere along the way, I lost track of myself.

So, I started doing something different. I slowed down. Not completely. Just enough to catch my breath and reset. It sounds small, but honestly, it’s changed how I carry the rest of the week. I feel more present. Less like I’m racing the clock.

What Doesn’t Work for Me

For the longest time, I thought the fix was to just get it together. Drink a coffee. Write another list. Push harder. And yeah, those things helped… for about 20 minutes.

I tried the usual hacks too. The online kind. Quick wins, motivation tricks, even that “discipline over everything” mindset. But it all felt forced. Like I was trying to override how I felt instead of listening to it.

It became clear that my body wasn’t asking me to go harder. It was asking me to pause. That was hard to accept at first. But when I stopped resisting and gave myself permission to slow down, that’s when things really started to shift.

My Mid-Week Reset Routine – M.U.R

I don’t follow a strict routine, but over time, I’ve found myself coming back to the same three things whenever I feel off. I call it my “M.U.R” - Move, Unplug, Reconnect. It’s simple, nothing fancy, but it helps me reset without overthinking things.

M = Move my body

When my energy dips, I’ve learned that staying still makes it worse. But going full-on with a workout feels like too much. So I find the middle ground.

Most of the time, I start with a few stretches. Nothing fancy. Just reaching up, rolling my shoulders, or bending forward to release my back. If I’m at home, I’ll walk around barefoot for a bit. If I’m outside, I’ll step out for some fresh air and walk to the nearest coffee shop or convenience store… no headphones, just me and the outside world.

The movement doesn’t magically fix everything. But it loosens that foggy feeling. It tells my body, “Hey, we’re still here.”

U = Unplug

I used to think taking a break meant scrolling on my phone for 10 minutes. But that kind of break just drains me more.

Now, when I say unplug, I mean really unplug. I put my phone away (out of reach) and close all the tabs I don’t need. Sometimes I sit in silence. Sometimes I lie on the floor and just stare at the ceiling (oddly calming, by the way).

Even just 15 or 20 minutes without input gives my brain a chance to breathe. It’s uncomfortable at first, but by the end, I usually feel like I’ve come down from a mental sprint.

R = Reconnect

After I’ve moved and unplugged, I do one thing that feels soft. Something just for me.

It could be journaling a few messy thoughts… no structure, just whatever’s in my head. Or making a warm drink, holding the cup with both hands, and doing absolutely nothing else while I drink it. Sometimes I sit by the window and watch people walk by.

It’s not productivity. It’s not self-improvement. It’s just a small reminder that I can choose presence over pressure.

Final Thoughts

This routine isn’t perfect. Some weeks I forget to do it. Other times I skip parts or get distracted halfway through. That’s okay.

But when I do give myself the time, even just 20 or 30 minutes in the middle of the week, I feel the shift. Things don’t feel as heavy. I’m not as reactive. I feel more like myself again.

If your week ever feels like it’s running away from you, try pausing. Not stopping everything. Just a moment to step back and breathe.

You don’t need a full routine. Just a small reset during mid-week that feels right for you.