Autumn is beautiful—but it's also a time when we slow down more quickly, feel tired, or feel a little less energetic. That's why we're inviting you to our Mini Autumn Challenge : three short moments where you consciously make time for yourself. They only take half an hour, but they offer so much in return: peace, energy, and a warm feeling of gratitude. 💛
🌞 Monday – Gratitude & movement for a positive start approx. 15 min
Move (10 min): gentle stretch
Start the week with 10 minutes of gentle stretching —a moment for yourself and your body. Release tension, wake up your muscles, and breathe deeply. This short routine will help you feel more flexible and clear your mind to start calmly.
Mindfulness (5 min): Gratitude Affirmations
Finish with 5 minutes of gratitude affirmations . Reflect on what you have and what you're grateful for—small or large. You'll train your mind to see the positive, which will instantly boost your mood.
Self-care tip
Brew a cup of your favorite tea and write down three things you're grateful for. These can be tiny (the taste of your tea, your favorite TV show) or larger (your family, your job, your warm home).
💛 Gratitude makes what we have enough. And enough is exactly what we need.
🌿 Wednesday – Letting go and relaxing approx. 15 min
Move (10 min): gentle yoga poses
Today we focus on gentleness. Do 10 minutes of gentle yoga poses to loosen your body. Feel the tension melt from your shoulders and back and your breathing become calmer.
Mindfulness (5 min): Self-confidence
Then take 5 minutes for a simple breathing technique:
- Breathe in for 4 counts
- Hold for 4 counts
- Exhale for 6 counts
With each exhalation, imagine releasing tension. Let thoughts drift by without judgment.
Self-care tip
Take a warm bath or long shower tonight and make it romantic : light a candle, play soft music, perhaps read a chapter from your favorite book. Give yourself that peace and quiet.
💛 Letting go isn't giving up. It's making room for something new.
☀️ Friday – Awakening with intention approx. 16 min
Move (10 min): morning stretch
Start your day with 10 minutes of stretching to gently wake your body up. Let every movement be an invitation to let your energy flow.
Mindfulness (6 min): manifesting
Close your eyes and visualize how you want to feel today—energetic, calm, strong, grateful. Imagine your day flowing effortlessly and positively. Your thoughts are powerful: they influence your feelings and your actions.
Self-care tip
Take a short walk outside after lunch (5–10 minutes is ideal). Fresh air and daylight do wonders for your mood and your blood sugar levels . Get away from it all, get some breathing room—you'll feel the difference right away.
💛 A breath of fresh air is the simplest form of self-care.
🌤️ Hold on to that feeling with our morning routines
Three small moments—moving, breathing, taking care of yourself—can make a big difference. Want to keep doing this? Discover our morning routines : short workouts, meditations, and recipes to start your day right.
Subscribers to Arthur's Breakfast Box get free access to all online workouts, meditations, and routines — self-care that stays achievable, even on busy days.
