5 Simple Ways to Slow Down and Stress Less in November

November has a quiet magic. The air cools, routines settle, and before the rush of December sweeps us away, there’s a rare window of calm. But only if we choose it. In a world that rewards hurry, we often forget we’re allowed to move at a reasonable pace – unrushed, fully present, and peacefully productive. 

This year, instead of racing into the holidays burned out and overwhelmed, let’s choose something different: intentionally slow living. Not the Instagram kind – candles, linen robes, and hours of free time – but a real, approachable, doable version of slow. 

After a little research, I’ve compiled five simple habits we can start today that will bring more calm into our lives in less than 20 minutes a day. Each habit comes from an expert source and is rooted in real life. Here's hoping these ideas can help you start to slow down in November.

1. Start Your Day With 60 Seconds of Stillness 

Why it works: Studies from Harvard Medical School show that even short bursts of mindful breathing can reduce stress, support emotional balance, and increase mental clarity by lowering cortisol levels (Harvard Health Publishing). 

Try this tomorrow morning: 

• Sit on the edge of your bed. 

• Place your feet on the floor. 

• Inhale slowly for 4 seconds, exhale for 6. 

• Repeat three times. 

• Ask yourself one gentle question: “How do I want to feel today?” (Not “What do I need to get done?”– that comes later.) 

Choose a word – steady, kind, focused, grateful – and carry it into the day. This is a micro-habit that quietly shapes the tone of everything that follows. 

2. Stop Multitasking – Single-Task Instead 

Why it works: Neuroscientist Dr. Daniel Levitin found that multitasking doesn’t actually make us productive – it floods the brain with stress hormones and reduces cognitive performance by up to 40 percent (Levitin, The Organized Mind). 

Instead, try “single-task moments” and pick one daily activity to do with full focus: 

• Drink your morning coffee with no phone. 

• Fold laundry to music, not TV. 

• Take a walk without earbuds – just fresh air and rhythm. 

• Wash dishes slowly and enjoy warm water on your hands. 

• Eat lunch without multitasking – no laptop, no scrolling. 

Why it matters: presence builds peace. Experts tell us that single-tasking creates natural slow moments that clear your mental fog and reset your mood. 

3. Get a Daily Dose of Nature (10 Minutes Is Enough) 

Why it works: A study published in Scientific Reports found that people who spend just 120 minutes a week in nature – even in short daily sessions – report significantly higher well-being and lower stress (White et al., 2019). 

Easy nature resets for November: 

• Step outside for morning sunlight while you sip tea. 

• Take a “thinking walk” instead of scrolling a screen. 

• Watch a sunset. No photos – just watch. 

• Crack open a window and listen to wind and leaves. 

• Sit on your porch and breathe in crisp air. 

You don’t need to hike a mountain (but a gentle hike is nice, too). Nature slows your nervous system naturally – even if it’s just your backyard. 

4. Try One Tech-Free Evening a Week 

Why it works: In a University of Pennsylvania study, reducing social media use to 30 minutes a day significantly lowered anxiety, loneliness, and FOMO (Fear of Missing Out) in just three weeks (Hunt et al., 2018). 

Tech isn’t the enemy – but constant stimulation is. Screens speed up the brain. And when your brain lives in overdrive, our bodies never fully relax.

Try a weekly “unplugged night” after 7 p.m.: 

• Cook dinner slowly and set the table. 

• Play cards or a board game. 

• Do a puzzle and chat. 

• Journal by candlelight. 

• Read a cozy book. 

• Soak in a bath and listen to music. 

Call it Screen-Free Sunday or Tech-Less Tuesday – whatever you like. Your nervous system will thank you. 

5. Build a Gentle Evening Routine for Better Sleep 

Why it works: The National Sleep Foundation reports that consistent sleep routines reduce stress, improve memory, boost mood, and even support healthy weight management (NSF). Better sleep isn’t a luxury – it’s emotional first aid. 

Forget complicated routines. Try this 15-minute wind-down ritual: 

1. Dim lights – signals melatonin production 

2. Do one tiny reset – clear counters or tidy one room 

3. Gratitude jot – write three good things about today 

4. Stretch or breathe – long exhale, slow heart rate 

5. Screens off 30 minutes before bed – protect your mind from mental clutter 

Small routines create an emotional safe place – your brain learns when to let go.  

The Mindset Shift That Makes It All Work

It’s not a secret – slowing down isn’t about doing less. It’s about moving with intention. You don’t need to retreat to a cabin or quit your job to feel peace again. You just need a few daily moments that remind you to be present.  

Quick Start: Try the 7-Day "Slow Down in November" Challenge  

Which slow habit are you trying first? Tell us in the comments – we’d love to cheer you on! 

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~ Heather M. and Jodi B.