By November, the year feels like it’s speeding up. The holidays are looming, work is piling up, and everyone around you is either frantic or exhausted. But here’s the truth: you don’t have to finish the year burnt out.
November is your chance to hit pause, to reset, recalibrate, and build in small habits that support a calmer, more grounded version of you before the year wraps up. These 7 simple, science-backed habits are your gentle guide to finishing the year feeling clear-headed, rested, and actually ready for the season ahead.
1. Start the Day Without Your Phone (Even Just 15 Minutes)
That morning scroll sets the tone, and not in a good way. Studies show that reaching for your phone first thing can spike cortisol, making you feel reactive and overstimulated from the jump.
Try this instead:
Drink water and stretch before checking anything
Open the blinds and step outside for natural light
Write a quick to-do list or gratitude note before digital noise hits
Why it works: It creates a boundary between you and the outside world, even if just for a few quiet moments.
2. Add a Short Walk After Lunch (Every Day if You Can)
You don’t need a full workout to get mental clarity. A 10–15 minute walk after lunch helps with digestion, clears brain fog, and breaks up long sitting periods.
Try this:
Leave your phone behind
Use it as a “mental palate cleanser” before diving back into work
Listen to nothing, let your mind wander
Bonus: It’s a natural way to boost mood and reset your nervous system midday.
3. Write One Thing Down at Night
You don’t need a full-blown journaling routine. Just one sentence, something you’re grateful for, proud of, or letting go of, is enough to anchor you.
Keep a notebook by the bed and let this ritual signal to your brain that the day is done.
Why it matters: It helps offload mental clutter and improves sleep quality.
4. Create a ‘Wind-Down Trigger’ at Night
Routines calm the brain. Create a small ritual that tells your body it’s time to slow down. No screens, no noise, just something that feels soothing.
Ideas include:
Herbal tea with lemon balm or chamomile
5-minute facial massage or dry brushing
Reading one chapter of a fiction book
Even better: Do it at the same time each night to train your nervous system.
Photo by Yan Krukau
5. Say No (Without the Guilt)
November is when the invites start rolling in: end-of-year parties, early holiday plans, last-minute deadlines. Practice saying no with kindness but clarity.
How to frame it:
“Thanks so much for thinking of me, but I’m keeping my calendar light this month.”
“I’d love to connect, but I’m currently prioritising rest and personal time.”
Why it works: Boundaries = energy protection. Saying no to what drains you gives you more space to say yes to what matters.
6. Swap Doomscrolling for a Micro-Mindfulness Habit
You don’t need to meditate for 20 minutes a day. Even 60 seconds of deep breathing or pausing between tasks can make a difference.
Try:
4-4-4 breathing: Inhale for 4, hold for 4, exhale for 4
Take 3 deep breaths before switching tasks or apps
Stand outside barefoot for 2 minutes
These micro-breaks calm the nervous system, reset your focus, and reduce anxiety.
Photo by ROMAN ODINTSOV
7. Pick One Thing to Finish This Month (That’s Just for You)
It could be a book you’ve been meaning to read, a cluttered drawer you want to sort, or a short course you’ve had bookmarked. Not a chore. Not a goal. Just a quiet accomplishment that belongs to you.
Why it matters: November is a great time to build momentum—not pressure—for the new year. This helps you shift from “just surviving” to “lightly thriving.”
Slowing Down Is the Productivity
You don’t need to overhaul your life this November. These small changes, repeated often, are powerful. They help you feel anchored while the rest of the world speeds up. They help you end the year not drained, but centred. So take the walk. Skip the scroll. Say the no. And let this be the month you reset, just a little.
By November, the year feels like it’s speeding up. The holidays are looming, work is piling up, and everyone around you is either frantic or exhausted. But here’s the truth: you don’t have to finish the year burnt out.
November is your chance to hit pause, to reset, recalibrate, and build in small habits that support a calmer, more grounded version of you before the year wraps up. These 7 simple, science-backed habits are your gentle guide to finishing the year feeling clear-headed, rested, and actually ready for the season ahead.
1. Start the Day Without Your Phone (Even Just 15 Minutes)
That morning scroll sets the tone, and not in a good way. Studies show that reaching for your phone first thing can spike cortisol, making you feel reactive and overstimulated from the jump.
Try this instead:
Why it works: It creates a boundary between you and the outside world, even if just for a few quiet moments.
2. Add a Short Walk After Lunch (Every Day if You Can)
You don’t need a full workout to get mental clarity. A 10–15 minute walk after lunch helps with digestion, clears brain fog, and breaks up long sitting periods.
Try this:
Bonus: It’s a natural way to boost mood and reset your nervous system midday.
3. Write One Thing Down at Night
You don’t need a full-blown journaling routine. Just one sentence, something you’re grateful for, proud of, or letting go of, is enough to anchor you.
Keep a notebook by the bed and let this ritual signal to your brain that the day is done.
Why it matters: It helps offload mental clutter and improves sleep quality.
4. Create a ‘Wind-Down Trigger’ at Night
Routines calm the brain. Create a small ritual that tells your body it’s time to slow down. No screens, no noise, just something that feels soothing.
Ideas include:
Even better: Do it at the same time each night to train your nervous system.
5. Say No (Without the Guilt)
November is when the invites start rolling in: end-of-year parties, early holiday plans, last-minute deadlines. Practice saying no with kindness but clarity.
How to frame it:
Why it works: Boundaries = energy protection. Saying no to what drains you gives you more space to say yes to what matters.
6. Swap Doomscrolling for a Micro-Mindfulness Habit
You don’t need to meditate for 20 minutes a day. Even 60 seconds of deep breathing or pausing between tasks can make a difference.
Try:
These micro-breaks calm the nervous system, reset your focus, and reduce anxiety.
7. Pick One Thing to Finish This Month (That’s Just for You)
It could be a book you’ve been meaning to read, a cluttered drawer you want to sort, or a short course you’ve had bookmarked. Not a chore. Not a goal. Just a quiet accomplishment that belongs to you.
Why it matters: November is a great time to build momentum—not pressure—for the new year. This helps you shift from “just surviving” to “lightly thriving.”
Slowing Down Is the Productivity
You don’t need to overhaul your life this November. These small changes, repeated often, are powerful. They help you feel anchored while the rest of the world speeds up. They help you end the year not drained, but centred. So take the walk. Skip the scroll. Say the no. And let this be the month you reset, just a little.
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