No-Nonsense November
Focus, Finished, Forward.
1
List three things you’re grateful for and why they’re meaningful to you.
2
Go for a short walk outside, focusing on the sights, sounds, and scents around you.
3
Practice deep breathing, focusing on slow, deliberate inhales and exhales for 5-10 minutes.
4
Lie down or sit comfortably and mentally scan your body from head to toe, noticing any sensations.
5
Choose a small piece of food and savor it slowly, paying attention to taste, texture, and smell.
6
Write yourself a kind, encouraging note, acknowledging something you’re working through.
7
Close your eyes and imagine a calming place. Visualize the details, like colors, and sounds.
8
Spend 5-10 minutes listening to soothing music or natural sounds without any distractions.
9
Choose one sense (like touch or smell) and observe everything you experience through that sense for a few minutes.
10
Spend 1 hour away from your phone or devices, paying attention to how you feel without them.
11
Write or say three positive affirmations about yourself. Repeat them in the mirror if you’re comfortable.
12
Listen to a short guided meditation (many are available online) focused on relaxation or grounding.
13
Draw or doodle for a few minutes, focusing on the movement of your hand and the lines on the paper.
14
Try gentle stretching or yoga, coordinating each movement with your breath.
15
Think of a person who has positively impacted your life, and take a moment to appreciate them.
16
Name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
17
Choose an object (like a flower or candle) and spend a few minutes observing it closely, noticing the small details.
18
Go for a short walk, focusing on the sensation of your feet touching the ground and the movement of your legs.
19
Reflect on a recent experience that made you happy. Describe it in detail, noting why it brought you joy.
20
Try box breathing: inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4. Repeat a few times.
21
Take a few minutes to watch the sunrise or sunset, observing the colors, temperature, and mood.
22
Tidy up a small area mindfully, paying attention to textures, scents, and the satisfaction of making space.
23
Go on a walk and identify three things around you for which you’re grateful.
24
Do some light stretching, focusing on your breath and how each stretch feels.
25
Set an intention to pause and take three deep breaths whenever you switch tasks throughout your day.
26
Tense and relax each muscle group, starting from your toes and moving up to your head.
27
Pay attention to the temperature, scent, and sound of the water, and enjoy the sensation.
28
Take a few minutes to send thoughts of kindness to yourself, a loved one, and someone neutral.
29
Read a short article or book chapter, fully immersing yourself in the words without distractions.
30
Reflect on the past month. Write down or think about moments of mindfulness that made a positive impact.
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