November Wellness Challenge: 29 Days to Boost Your Energy

November invites us to slow down and savour cozy moments, as it’s a month when energy levels can dip as we transition into winter. To keep your spirits and energy high, I’ve crafted a special November Wellness Challenge filled with daily habits designed to help you feel your best. These aren’t your typical wellness tips; they’re inspired by personal experiences and lesser-known practices that have truly transformed my days. I offer you one practice each day to balance and recharge.

Week 1: Foundation for Balance

The first week focuses on setting a solid foundation for energy and balance.

Day 1: Morning Sunlight Ritual  

Start your day with a moment outside, even if it’s cloudy. Exposing yourself to natural light within the first 30 minutes of waking can reset your circadian rhythm, boosting your energy and improving sleep. I began this practice a year ago, and it’s made a world of difference in my energy levels and mood.

Day 2: Creative Visualisation Meditation

Spend 10 minutes in a guided visualisation where you imagine yourself in a place that energies you—perhaps a beach, a forest, or a cozy mountain cabin. Focus on the sights, sounds, and feelings to recharge mentally and physically. I often use this technique when I feel overwhelmed; it’s a simple way to reset and find clarity.

Day 3: Hydration Reset  

Focus on hydration with a twist: add a pinch of sea salt and a slice of lemon to your water. This simple addition provides minerals and electrolytes that boost energy levels naturally. I carry this “electrolyte boost” bottle throughout the day, especially when I feel tired.

Day 4: Grounding Practice  

Spend 10 minutes standing on grass or earth to reconnect with nature’s energy. Grounding is a practice that helps reduce inflammation and improves sleep, which in turn boosts daytime energy. I do this whenever possible, even if it’s just a few moments. As you breathe, imagine that with your breath, energy moves down through your body and feet into the earth, and as you inhale, you draw energy from the earth through your feet and raise the flow through your entire body from the bottom up, saturating every cell of your body, all organs and skin. This is a wonderful practice, which is best done in the morning and during the day. I do not recommend doing it in the evening, as it can make it difficult to fall asleep.

Day 5: Intuitive Eating  

Instead of following strict meal plans, listen to what your body craves. Focus on nutrient-dense foods that provide sustained energy, like oats, nuts, and green leafy vegetables. For me, tuning into my body’s needs helped reduce energy crashes.

Day 6: Digital Wind-Down  

Turn off screens an hour before bed. This allows your brain to wind down and prepares it for deep rest. I replaced my screen time with a simple evening ritual—reading or journaling by candlelight—which made my sleep more restorative.

Day 7: Gratitude Walk  

Take a 20-minute walk in the evening and list things you’re grateful for. This simple practice helps me end my day on a positive note, calming the mind and boosting energy for the next day.

Week 2: Embracing Seasonal Changes with Your Wellness Challenge

This week is about aligning our habits with the natural rhythm of the season.

Day 8: Warming Morning Elixirs  

Swap your coffee for a warming elixir made with ginger, turmeric, and cinnamon. These spices naturally boost circulation and provide energy without the caffeine crash. I started experimenting with these drinks last fall, and they’ve become my favorite way to start chilly mornings.

Day 9: Evening Stretching for Deeper Sleep  

Try a 10-minute stretching routine before bed to release tension. Focus on gentle stretches for the neck, shoulders, and lower back. It’s a practice that prepares my body for deeper sleep, allowing me to wake up more refreshed.

Day 10: Nature Journaling  

Spend 15 minutes journaling about what you observe in nature during your day. This simple activity connects you to the season’s beauty, reducing stress and increasing energy. For me, it’s a mindful practice that brings clarity and focus.

Day 11: Warm Oil Self-Massage  

In Ayurveda, Abhyanga (self-massage with warm oil) is a powerful way to calm the nervous system and improve circulation. Use sesame or coconut oil warmed slightly, and massage your skin gently before showering. I’ve found it incredibly grounding and energising, especially on cold days.

Day 12: Practicing Presence with a Cup of Tea  

Take a break during the day to mindfully prepare and enjoy a cup of herbal tea. Choose blends with adaptogenic herbs like ashwagandha or holy basil to support energy levels. This mindful pause has become my favorite way to reset during busy days.

Day 13: Aromatherapy for Focus  

Use essential oils like rosemary or peppermint in a diffuser or roll-on. These oils are known for boosting focus and alertness. Whenever I need a pick-me-up while working, a quick inhalation of rosemary oil instantly refreshes my mind.

Day 14: Creative Expression Day  

Dedicate time for creative activities like drawing, painting, or writing. Engaging in creativity without pressure or judgment can be a rejuvenating break. I keep a small sketchbook for this purpose, and it’s amazing how even a quick doodle can uplift my energy.

Week 3: Energising Movement and Mindset

The third week emphasises movement and positive mindset shifts.

Day 15: Morning Dance Session  

Start the day with a 10-minute dance session to your favorite music. Moving your body freely increases endorphins and boosts energy. It’s one of my go-to practices, and it never fails to elevate my mood.

Day 16: Midday Yoga Flow  

Integrate a short yoga session focused on poses that activate energy centers, like sun salutations or backbends. I find that these movements help me combat the afternoon slump and stay energised through the day.

Day 17: Power Poses for Confidence and Energy  

Spend a few minutes in a power pose (like the “superman” pose) to increase confidence and energy. It’s a simple practice that I use before tackling a challenging task or meeting.

Day 18: Practicing Affirmations  

Write down and repeat affirmations focused on energy and positivity, such as “I am filled with vibrant energy.” Speaking these words each morning has become a transformative habit that shifts my mindset.

Day 19: Walking Meetings  

If possible, take your meetings or phone calls on a walk. Movement and fresh air boost creativity and keep energy levels high. It’s a practice I incorporated recently, and it’s made workdays much more dynamic.

Day 20: Energising Visualisation  

Spend 5 minutes visualising yourself feeling energised and accomplished. Picture your ideal day unfolding with ease and positivity. I find that this simple visualisation technique sets a positive tone for my day.

Week 4: Reflection and Adaptation

The final week encourages reflection and adapting these habits for long-term wellbeing.

Day 21: Weekly Energy Review  

Reflect on your energy levels for the past week. Journal about what worked and what could be improved. I find that reviewing my wellness practices weekly helps me fine-tune my habits.

Day 22: Digital Detox Day  

Dedicate a full day to being offline, focusing on mindful, screen-free activities. It’s a powerful reset that I do monthly, and it’s become essential for preserving my energy and mental clarity.

Day 23: Connection Ritual  

Reconnect with a loved one or friend through a phone call or coffee date. Meaningful connections boost energy and provide emotional nourishment. I prioritize this practice whenever I feel low on motivation.

Day 24: Decluttering Your Space  

Spend time decluttering a small area of your home, like your desk or closet. A tidy space fosters a clear mind and renewed energy. I find that even a quick declutter session makes my day feel lighter.

Day 25: Practicing Self-Compassion  

Spend a few minutes reflecting on self-compassion. Write a note to yourself as if you were a supportive friend. It’s a powerful exercise that I use to combat negative self-talk.

Day 26: Mindful Eating Day  

Practice mindful eating by savoring each bite and noting the flavors and textures. This simple habit has transformed my relationship with food and energy levels.

Day 27: Afternoon Stretch Break  

Set an alarm for a 5-minute stretch break every afternoon. Moving your body helps combat fatigue and keeps your energy flowing. It’s a habit I’ve incorporated into my planner for a midday boost.

Day 28: Reflect and Adjust  

Review the month’s wellness journey and note which habits you’d like to carry forward. Reflecting has helped me discover what truly enhances my energy, making it a valuable monthly ritual.

Day 29: Evening Gratitude and Intention Setting

Before bed, write down three things you’re grateful for from the month and set one intention for the upcoming December. Reflecting on November’s journey helps me transition smoothly into the new month, staying energised and motivated.

By embracing these energising habits throughout November, you’ll create a month full of vitality and inspiration. Let’s embark on this journey together—small, intentional steps can make a big impact!