Reset in 2026: Your 5-Day Wellness Plan for Energy & Balance
Feeling the need for a fresh start after holiday indulgence? Our 5-day wellness reset is designed to help you reset, refresh, and feel your best.
Unlike plans that focus on one thing each day, this approach builds a powerful daily routine by adding one new habit while maintaining everything from the previous days.
By the end of the five days, you’ll have a comprehensive system of healthy habits that work together to energise and revitalise you.
From staying hydrated to incorporating green juices, practising mindful eating, and adding light movement, this guide ensures that each step builds on the last for lasting results.
Ready to create a system that helps you feel your best? Let's dive in.
*Updated for 2026 with fresh insights on sustainable wellness, nervous system health, and emotional fitness.*
The Small Changes Philosophy
This plan is built on a simple truth: sustainable wellness comes from small, consistent changes, not dramatic overhauls. We're focusing on nourishment, structure, and self-compassion rather than restriction or punishment.
Think of this as a gentle recalibration for your body and mind - a chance to reset your nervous system and build habits that genuinely feel good.
Day 1: Hydration Focus
The cornerstone of any effective detox plan is hydration. Drinking enough water not only flushes out toxins but also improves digestion, boosts energy, and even supports clearer skin.
Hydration Tips:
- Start every meal with a large glass of water.
- Carry a reusable water bottle to sip throughout the day, aim for 2 litres per day.
- Add natural flavours like lemon slices, cucumber, or mint to make water more appealing.
Try This Detox Water Recipe:
- 2 litres of water
- 10 slices of cucumber
- 2-4 lemon slices
- A handful of fresh mint leaves
Let it infuse for an hour, and enjoy!
Day 2: Stretches + Light Exercise
Gentle movement helps improve circulation, release tension, and support your body’s natural detox process. Combine light stretches with a short exercise session to ease into an active routine.
Starting your day with a morning stretching routine is an excellent way to kick off your 5-day detox plan. Stretching not only improves flexibility but also enhances blood circulation, which helps your body eliminate toxins more efficiently. Incorporating stretches into your detox plan supports your body’s overall wellness, making it a vital step in achieving your goals.
Why Stretching is Essential for Detox
- Improves circulation: Boosts oxygen and nutrient delivery to your muscles.
- Reduces tension: Relieves stress, promoting a more relaxed state of mind.
- Aids digestion: Gentle movement stimulates your body’s systems, supporting detoxification.
- Prepares for exercise: A good stretch sets the stage for any light exercises you’ll do later in the day.
By dedicating just a few minutes each morning to stretching, you’re setting the tone for a productive day while supporting your 5-day detox journey. Try this ten minute follow along video every morning!
Light Exercise for Detox
- Take a brisk 15-20 minute walk daily.
Tip: A combination of stretching and light cardio energises you without being overwhelming.
Why This Matters for Your Nervous System
Morning stretches aren't just about flexibility - they're a powerful tool for nervous system reset. When you stretch mindfully, you signal to your body that it's safe to relax and restore.
This gentle movement helps shift you out of "fight or flight" mode and into a calmer, more balanced state. Combined with deep breathing, stretching becomes one of the most accessible ways to support your emotional fitness and overall wellbeing.
Day 3: Eat This, Not That
Why Food Choices Matter in a Detox Plan
On day three of your 5-day Wellness Reset, the focus shifts to mindful eating and making healthier food swaps. The goal is to nourish your body with nutrient-dense options, while avoiding foods that can slow down the detoxification process.
- Supports digestion: Whole foods are easier for your body to process and use efficiently.
- Stabilises energy levels: Nutrient-rich foods provide long-lasting energy, unlike processed options that cause sugar spikes.
- Enhances detoxification: Fresh, natural foods are packed with vitamins and antioxidants that support your liver and other detox organs.
| Eat This | Not That |
|---|---|
| Lentils, chickpeas, pulses | White pasta |
| Porridge or oats | Cereals |
| Beans | White rice |
| Sweet potatoes | Regular potatoes |
| Go breadless (lettuce wraps) | White bread |
| Fresh vegetable sticks (carrots, celery) | Crisps or chips |
| Greek yoghurt (unsweetened) | Flavoured yoghurt |
| Fresh fruit (apples, berries) | Fruit snacks or dried fruit with sugar |
| Nuts and seeds (unsalted) | Salted or roasted nuts |
| Herbal tea or water | Sugary fizzy drinks |
| Avocado oil/slices | Butter or margarine |
| Hummus | Cream cheese |
| Grilled chicken or fish | Fried chicken or battered fish |
| Olive oil or avocado oil | Vegetable oil or margarine |
| Dark chocolate (70%+ cocoa) | Milk chocolate or sweets (candy) |
| Homemade popcorn (air-popped) | Buttered microwave popcorn |
| Sparkling water with lemon | Sweetened soda or tonic water |
| Freshly blended smoothie | Pre-packaged smoothie drinks |
| Salad with olive oil and vinegar | Salad with creamy dressings |
| Carrots with cottage cheese | Biscuits or processed snacks |
Focus on Metabolic Health
These food swaps aren't just about calories - they're about supporting your metabolic health. Whole grains, pulses, and fresh vegetables provide steady energy and help stabilise blood sugar, which means fewer energy crashes and better mood regulation throughout the day.
When you nourish your body properly, you're also supporting your emotional fitness and mental clarity.
The 80% Rule: A Key to Mindful Eating
In Japan, the saying “Hara hachi bu” means “Eat until you are 80% full.” This practice is a cornerstone of mindful eating and a secret to longevity in Okinawa, home to some of the world’s healthiest people.
By stopping when you are satisfied but not stuffed, you:
- Prevent overeating, giving your body time to signal fullness.
- Support digestion, avoiding the discomfort of a heavy stomach.
- Boost energy levels, keeping meals light and balanced.
How to Apply This in Your Detox Plan
- Eat slowly to recognise when you’re approaching 80% fullness.
- Use smaller portions, and only go for seconds if truly hungry.
- Focus on your meal without distractions.
Practising hara hachi bu during your detox helps you stay energised, light, and in control—essential for building healthier, long-term habits.
Make It Easier With Your Air Fryer
One of the simplest ways to stick to these healthier swaps is using your f66 Super Oven or f77 Super Oven Pro.
Want crispy sweet potato fries instead of regular chips? Toss them in your air fryer with a tiny bit of olive oil. Craving something crunchy? Air-fried chickpeas or vegetable crisps satisfy that need without the heavy oils.
Even swapping fried chicken for grilled becomes effortless when you can pop seasoned chicken in the air fryer and have it perfectly cooked in 20 minutes.
The air fryer makes these healthier choices taste just as good (sometimes better) than their less nutritious alternatives, which means you're far more likely to stick with them.
Day 4: Green Juices + Smoothies
By day four, your body is getting used to the detox habits. Today’s focus is on incorporating green juices and smoothies to flood your system with nutrients while keeping meals light and refreshing.
Why Green Juices and Smoothies Work?
- Easy absorption: Liquids allow nutrients to be quickly absorbed into your bloodstream.
- Packed with vitamins: Green juices and smoothies provide a concentrated dose of essential nutrients.
- Boosts hydration: Juices and smoothies naturally hydrate your body while delivering nourishment.
Green Juice Recipe:
- 2 cups spinach
- 1 green apple (peeled for a smoother juice)
- 1 cucumber
- Juice of 1 lemon
- Optional: A small piece of fresh ginger
Use a high-quality juicer, like a Fridja f1900 or f2500, for the smoothest texture and maximum nutrient retention.
Smoothie Recipe
- 1 banana
- 1 cup unsweetened almond milk
- 1 handful of spinach
- 1 tbsp chia seeds
- Optional: 1 teaspoon of honey or a pinch of cinnamon
Blend all the ingredients until smooth and enjoy as a snack or meal replacement. Use a high-quality blender, like the Fridja f500, for a silky-smooth texture and optimal nutrient retention.
Tip: Alternate between green juices in the morning and smoothies in the afternoon for variety.
Beyond Physical Benefits
Green juices and smoothies do more than flood your system with vitamins - they're also incredibly grounding. Taking time to prepare fresh, nourishing drinks is an act of self-care that supports emotional wellbeing.
The ritual of making your juice or smoothie, the sensory experience of fresh ingredients, and the satisfaction of nourishing your body all contribute to a sense of balance and intentionality that extends beyond physical health.
Day 5: Combine It All and Continue
The final day of your detox plan is about bringing everything together into a balanced, sustainable routine. Combining hydration, light exercise, healthy eating, and nutrient-packed drinks ensures your body continues to feel energised and refreshed.
Resetting your body doesn’t have to be complicated. With this 5-day wellness reset, you’ve got everything you need to build sustainable habits for hydration, mindful eating, and light exercise. By combining small, impactful changes each day, you’re setting yourself up for long-term wellness and energy in 2025.
| Step | Action |
|---|---|
| Hydration | Drink a large glass of water before meals and sip throughout the day. |
| Movement | Start the day with a 10-minute stretch and take a 20-minute walk. |
| Healthy Eating | Focus on whole grains, pulses, and fresh vegetables. |
| Juices and Smoothies | Enjoy a green juice in the morning and a smoothie in the afternoon. |
This 5-day wellness reset is about more than just what you eat or drink - it's about creating a holistic approach to feeling your best. By combining hydration, movement, mindful eating, and nutrient-rich foods, you're not just supporting your physical health, you're also building emotional fitness and giving your nervous system the reset it needs.
The beauty of this approach is its sustainability. These aren't extreme measures you can only maintain for a few days - they're gentle, nourishing habits you can continue long after the five days are complete. Listen to your body, keep what feels good, and remember that wellness is about progress and self-compassion, not perfection.
Your 2026 Wellness Journey Starts Here
The wellness trends of 2026 are all about sustainable, compassionate approaches to health - and that's exactly what this plan delivers. Whether you're looking to reset your nervous system, build emotional fitness, or simply feel more energized, these five days provide the foundation you need.
Remember: you're not "detoxing" from holiday indulgence as punishment. You're simply giving your body the structured support it needs to return to balance. That's the difference between a restrictive diet and a genuine wellness reset.
Your Wellness Toolkit
This 5-day reset is just the beginning. The habits you've built - morning smoothies, fresh juices, mindful eating, healthier cooking - become effortless when you have the right equipment.
Whether it's blending a quick breakfast with the f500 Portable Blender, making fresh green juice with the f1900 Whole Fruit Juicer or f2500 Self Feeding Juicer, or creating crispy, nutritious meals with the f66 Super Oven or f77 Super Oven Pro - these tools turn good intentions into daily reality.
Shop our kitchen collection and make healthy living simpler.