From Burnout to Balance: A Pre-Holiday Reset Plan

As the golden hues of fall settle in and the holidays loom ahead, many of us begin to feel that all too familiar edge of burnout. The to-do lists grow longer, sleep gets shorter, and our energy can begin to dip just as our calendars fill with festive obligations. That’s why now is the perfect time to take a breath, slow down, and reset. This one week Pre-Holiday Reset Plan is designed to gently support your nervous system, improve sleep, and bring more calm into your day, so you can head into the holidays feeling balanced, not burnt out.

The 7 Day Reset Overview:

This plan isn’t about restriction, food rules, or rigid schedules. It’s about restoration, presence, and realignment. Each day includes three gentle pillars:

1. Stress Relief to help regulate the nervous system and support mood.

2. Mindful Habits that create space and intention in your day.

3. Sleep Support to improve both the quality and quantity of rest.

Use this plan as a week long practice or stretch it over two weeks for an even more relaxed approach.

DAY 1: RESET YOUR MORNING

Stress Relief: Take 5–10 minutes for deep breathing or light stretching.

Mindful Habit: Set an intention for your day before checking your phone.

Sleep Support: Cut out or reduce caffeine to support deeper sleep.

DAY 2: LIGHTEN YOUR LOAD

Stress Relief: Do a "mental dump." Write out every task or worry, then choose 3 priorities.

Mindful Habit: Block off 10 minutes for quiet, sit with tea, stretch, or journal.

Sleep Support: No screens after 9PM. Replace scrolling with calming music or reading.

DAY 3: MIDWEEK GROUNDING

Stress Relief: Try box breathing (inhale 4, hold 4, exhale 4, hold 4) for 5 cycles.

Mindful Habit: Spend time outdoors. Even 10 minutes can reset your nervous system.

Sleep Support: Create a soothing nighttime ritual: warm shower, quiet music, breathwork.

DAY 4: UNPLUG TO RECHARGE

Stress Relief: Reduce sensory input: lower the lights, lower the noise, slow the pace.

Mindful Habit: Take a tech break mid day and notice how your body responds.

Sleep Support: Try a calming herbal tea before bed

DAY 5: CREATE SPACE

Stress Relief: Clear physical clutter from one small area to reduce mental clutter.

Mindful Habit: Choose one task to slow down with and do it without multitasking.

Sleep Support: Darken your room and avoid bright overhead lights at night.

DAY 6: MOVE STAGNANT ENERGY

Stress Relief: Take a walk, stretch, or dance to music, just move!

Mindful Habit: Practice a gratitude pause: What’s going right today?

Sleep Support: Reduce stimulation in the evening: limit news, arguments, and screen time.

DAY 7: INTENTION & INTEGRATION

Stress Relief: Practice a loving kindness meditation or write a kind note to yourself.

Mindful Habit: Reflect on what helped you most this week. What will you keep?

Sleep Support: Go to bed 30 minutes earlier and make your room as cozy as possible.

Optional Add Ons:

Epsom salt baths with calming essential oils

Guided breathwork or meditations

Bodywork or acupuncture

Gentle journaling prompts

Mid afternoon stillness breaks

Final Thoughts: This gentle reset is your reminder that your wellbeing matters. Before the whirlwind of the holidays begins, carve out space to nurture your body, calm your mind, and reconnect with what you truly need.

You deserve to feel good now and through the season ahead!