Consistent self-care and wellness habits weren’t high on my radar at one point in my career. And then it caught up to me.
It was a Monday morning and I was driving to the office. I had this very unsettled feeling and my chest felt tight. Google said I was having a panic attack. I never told a soul what I was actually going through.
Little by little, I experimented with different strategies. Over time, I built weekend habits that helped me manage those weeks feeling like things were under control. That’s how The Weekend Reset Challenge was born.
Building Healthy Weekend Habits
I started scheduling a standing appointment with myself every Sunday to scan my week and think through what I needed to have in place.
What’s The Weekend Reset Challenge?
Through research and practice, I identified 7 different practices that are grounded in both research and practicality. They make the acronym COMPASS:
C – Connect (build and maintain relationships)
O – Outdoors (spend time in nature)
M – Move (exercise and movement)
P – Plan (look ahead to the week)
A – Appreciation (engage in gratitude)
S – Spark (be creative and learn)
S – Stillness (be mindful and present)
My Best Weekend Wellness Tip Is to Combine Several at a Time!
For example: Go for a short walk outside and listen to a podcast (Move + Outdoors + Spark). Do yoga with a friend (Move + Stillness + Connect). Send a text of gratitude (Connect + Appreciation).
Sign up for the FREE challenge, join the community, and check out the Online Toolkit for research, strategies and resources.
Explore each COMPASS practice:
C — Connect: 25 Ways to Connect With Someone This Weekend | The Research-Based Benefits of Strong Relationships | 5 TED Talks on Human Connection
O — Outdoors: 23 Easy Ways to Get Outside This Weekend | Forest Bathing | Nature’s Healing Touch
M — Move: 25 Ways to Move Your Body This Weekend | Move the Body, Heal the Mind
P — Plan: Try an Admin Hour This Weekend | Easy Meal Prep for Busy Professionals
A — Appreciation: 18 Gratitude Ideas for Wellbeing | Why You Should Buy Yourself Flowers
S — Spark: 30 Ways to Learn Something New This Weekend | 5 Ways to Get Creative This Weekend
S — Stillness: One-Minute Mindfulness | Try a Digital Detox | Journaling Hacks for People Who Hate Journaling
Frequently Asked Questions About Weekend Reset Habits
What is The Weekend Reset Challenge?
The Weekend Reset Challenge is a free, research-backed wellness program built around 7 practices that help busy professionals start each week feeling calm, confident, and connected. The practices form the acronym COMPASS: Connect, Outdoors, Move, Plan, Appreciate, Spark, and Stillness. It was developed by Dr. Joni after her own experience with burnout.
How long does a weekend reset take?
As little as 10–15 minutes. The COMPASS practices are designed as micro-habits — small, stackable actions you can layer into a Saturday or Sunday without overhauling your whole weekend. Many people combine two or three practices at once, like taking a walk outside while listening to a podcast (Move + Outdoors + Spark).
What are the best weekend habits for mental health?
Research consistently points to movement, social connection, time in nature, and mindfulness as the most effective weekend habits for mental health. The COMPASS framework brings all seven evidence-based practices together in one accessible system, making it easy to cover multiple areas without feeling overwhelmed.
Can weekend habits really make a difference to your work week?
Yes — significantly. Studies on stress recovery show that how you spend your weekend directly affects your cortisol levels, mood, and cognitive performance on Monday morning. Even one or two intentional practices — like a short walk outside or calling a friend — can meaningfully shift how you start the week.
Is The Weekend Reset Challenge free?
Yes, the challenge is completely free. You can sign up here, access the Online Toolkit, and join the community at no cost.
