Your 90-Minute Weekly Reset (So Monday Doesn’t Steamroll You)
Feeling steamrolled by Mondays? This episode walks you through my exact 90-minute Weekly Reset—the real routine I use to set up the rest of my week for success.
Inside, we’ll cover:
✻ Why this works (science-backed: planning, if-then cues, visual clutter + stress, sleep)
✻ The exact 90-minute flow: meal planning + grocery delivery, deep-clean power hour (bathrooms → stressy surfaces → put-back pass → vacuum → bedding bi-weekly), + calendar prep
✻ Daily p.m. touch-ups (5–10 minutes) so you end each night calm
✻ Good / Better / Best versions for busy weeks
✻ How to make it yours + tips for parenting, caregiving, and shift work
LETS DIVE IN 🖤
Hey friend— if Mondays keep steamrolling you, this one’s for you. I’m walking you through my personal 90-minute Weekly Reset that sets the tone for the whole week. No perfection. No 47-step ritual. Just a simple flow that helps you feel prepared, present, and like the CEO of your home again. I personally do mine on Fridays bc that works with my life and schedule, but Sunday might be your day. Today I want you to listen and make it work FOR you, deal?
By the end, you’ll have my exact checklist—and a smaller “emergency” version—so you can make it your own.
So let’s dive in. 🤍🍂
Why this works (science-backed, but human)
First. Let’s talk about WHY THIS ACTUALLY WORKS. A weekly reset isn’t about doing more + adding more to your plate— it’s about removing friction so your brain, body, and week run smoother.
Weekly planning = more control, less stress.
Basic time-management moves (like calendaring your week and picking a realistic “Top 3”) are linked to better performance, higher wellbeing, and lower distress. Translation: a tiny bit of planning pays you back all week.If-then plans make follow-through far likelier.
Writing simple “implementation intentions” (“If it’s 7am, then I put on my shoes and walk”) reliably boosts goal follow-through—including movement. Your “Top 3” and “5 to Thrive” work because they pre-decide your next step.Clutter taxes attention; clear zones free focus.
When lots of visual stimuli compete, your brain spends extra effort filtering, which drains focus. Tidying key surfaces reduces that competition and helps attention lock in.Messy home vibes correlate with stress biology.
In-home research found women describing “cluttered, unfinished” spaces showed flatter daily cortisol slopes and worse mood—patterns tied to chronic stress. A weekly deep clean + quick nightly tidy is a real nervous-system gift.A tiny menu plan pays big dividends.
Meal planning is associated with better diet quality and lower odds of obesity. Your “3 easy dinners + repeatable breakfasts/lunches” is a practical, evidence-aligned move.
Bottom line: Having a plan and prepping are the dominos that make everything else easier to keep up with throughout the week.
The 90-Minute Flow (my personal reset)
Alright—enough theory. Let’s put this into motion. Set a 90-minute timer, light a candle, cue your “Sunday reset” playlist, and let’s walk through the exact flow I use every week.
0–15 min — Prep your weekly meal plan + order groceries
I start here bc typically I can get it delivered pretty close to the time my weekly reset is done and it all feels like a win. While I’m working, someone is shopping for me and this buys me back so much time.
I choose easy weeknight dinners, 2 repeat-friendly breakfasts/lunches/snacks, and I tend to make a few dinners that turn into leftovers the following day.
Order grocery delivery now so it arrives as you’re wrapping the reset and then front load anything you need like hard boiling eggs, chopping veggies, etc.
15–75 min — Deep-clean power hour
This is the heart of my reset. I deep clean once a week so daily life is just tidy touch-ups. Set a 60-minute timer, put on a playlist, and move in this order:
Start laundry (5 min)
Start one load or fold one finished basket. You’re in motion.
Bedding (every other week, 5–7 min to strip/make)
On your “bedding week,” strip and start the wash at the top of your clean block, remake at the end.
Bathrooms (12–15 min)
Toilets, sinks, counters, quick mirror wipe. Swap hand towels.
Spritz high-touch spots. Keep a ready caddy: spray, sponge, brush, cloths.
Showers/tubs are an every other week/as needed basis.
Surfaces that ease your stress level (10–12 min)
Kitchen counters, stove wipe, dining table, desk.
Goal: clear, not perfect. Visual calm > microscopic clean.
Return things “back to their home” (8–10 min)
Walk-through and put things back into their home— shoes to shoe spot, mail to tray, toys to bin, chargers to drawer, etc.
If it doesn’t have a home, choose one right now. Label later if helpful.
Vacuum / floors (10–12 min)
Quick vacuum through high-traffic zones.
Bonus if time: a fast Swiffer/spot mop in the kitchen.
Pro tips for the clean block:
Use a timer and move. Done beats perfect.
Keep a cleaning caddy so you’re not hunting supplies.
75–80 min — Breathe + brain dump
Light a candle or essential oils. Your home should already feel calmer at this point. Let’s make it a whole vibe.
Dump everything swirling: appointments, to-dos, worries. No editing.
Circle true musts (deadlines) and star nice-to-haves. The rest goes to a “parking lot” list.
80–90 min — Set Your Calendar Up for the week to reflect what matters most
Cross-check your calendar: work/school, appointments, travel, workouts, church/volunteer, social.
Pencil in movement like appointments.
Pick your Top 3 for the week—if only these happen, it’s a win.
This is also where I like to set up my habit tracker for my BEST SELF CHOICES (things I want to track like movement, water, mental hygiene, sleep, etc)
The best part of this Weekly Reset flow is that when that timer hits zero, your space feels lighter, your calendar’s clearer, and your groceries are on the way. And because I deep clean weekly, my evening routine is a simple tidy: 5–10 minutes to reset the sink/counters, put things back in their homes, and stage the morning. That’s it. The weekly reset carries the weight; daily you just keep it light.
GOOD/BETTER/BEST OPTIONS—
And on the weeks when life is lifing? You don’t need to abandon ship. You just scale the reset. Let’s talk good/better/best so you always have a version that fits. Some weekends are leisurely. Others are…chaos. Instead of all-or-nothing, I want to give you some options for those fuller weeks. Pick the one your capacity can handle and call it a win.
Good (30-minute emergency reset):
10 min meal plan + order groceries, 10 min quick tidy of surfaces/put things in their homes, 10 min calendar + figure out your top 3 for the week/weekly focus.
Better (60 minutes):
10 min meal planning + order groceries, 40 min cleaning sprint (do what needs the most love: laundry, bathrooms, surfaces, vacuum), 10 min dump + review calendar,
Best (90 minutes):
Follow the full flow above.
See how flexible this can be? Now let’s personalize it. Your home, your season, your stress points—your reset. This is your permission to customize. Start with the three moves that change your stress the most, and build around those. If it doesn’t move the needle, it doesn’t make the list.
Make it yours—
Pick your Big 3: the three moves that change your stress most (for me: bathrooms, surfaces, vacuum). Do those first—everything else is bonus.
Swap tasks you don’t need: no kids? Skip backpack checks. Apartment? Floors might be faster; spend more time on desk/paper clutter.
Choose your cadence: bedding weekly or bi-weekly, deep clean weekly, daily tidy 5–10 min.
Name your signature reset: give it a vibe—playlist, candle, comfy outfit—so it feels like self-care, not punishment.
And if you’re juggling kids, caregiving, or a non-traditional schedule, you’re not behind—you just need a reset that respects your reality. Your “Sunday” might be Tuesday. Your 90 minutes might be three 30-minute pockets. That’s normal. Anchor the reset to your week-start, batch tasks in sprints, and keep the essentials.
If you’re parenting / caregiving / shift-working
Do your reset before your week-start (not necessarily Sunday).
Batch with naps or a show: 25-minute clean sprints + 5-minute breaks.
Pre-pack two “grab & go” helpers: a snack bin and a car kit (wipes, charger, protein bars).
If you only get 30 minutes, hit Calendar + Groceries + Surfaces. It counts.
The point isn’t perfection—it’s removing friction so your week flows. Start where you are, use what you have, do what you can.
Alright friends—there you have it: my 90-minute weekly reset start to finish. A little planning, a simple menu, one focused clean block, and a five-minute stage-the-morning… and suddenly Monday doesn’t get to boss you around.
Here’s your do-it-this-week plan:
Place your grocery delivery before you clean, so support shows up right when you finish.
Run the 60-minute deep clean power hour (bathrooms → stressy surfaces → put-back pass → vacuum).
Grab your calendar and pick your BIG 3 for the week + your BEST SELF choices to track.
Use the daily p.m. touch-ups (5–10 minutes) to keep the house floating all week.
And then if life is lifing, choose Good/Better/Best and call it a win.
Remember: clear beats perfect. This is about removing friction so your wellness, goals, and routines actually support the life you want—not creating another chore list.
As always, I’d love to hear what hit home for you. Screenshot this episode, tag me on Instagram, or send me a DM and tell me your Top 3 for the week and which step was a game-changer.
Alright friends— I’m rooting for you and I can’t wait to see you right here, next week, on The Self Care Sisterhood Podcast. 🖤
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