5 Steps to Reset and Repair This Holiday

 A Mindful Morning Routine for Real Recovery

The year’s done. And if you’re honest, the exhaustion kicked in months ago. You’ve been in high-performance mode for almost a year, always on, always delivering, and the lingering effects of stress, 'corporate fatigue' and near-burnout are real.

Use the upcoming holiday break as a reset. Slowing down enough to let your brain and body replenish. Here’s the EQ Minds 5-Step Holiday Repair Routine to help you unwind the stress and build sustainable habits ahead of next year. 

The 5-Step Holiday Repair Routine

1. Anchor yourself with breathe 

The Ritual: 

Instead of reaching for your phone as soon as you open your eyes, dedicate the first 5–10 minutes to deep, mindful breathing. 

Sit upright, rest a hand on your chest, and follow this rhythm:

Inhale for four counts, hold for two, exhale slowly for six.
Repeat five to ten times.

Why it works:

Slow, deliberate breathing sends a powerful signal to your brain: you’re safe.

Long exhales activate the vagus nerve — the body’s natural calm switch — which lowers heart rate and cortisol levels. In a few minutes, you shift from stress response to recovery mode. It’s like pressing “reset” before the day even begins.

2. Hydrate and Refuel Your Brain

The Ritual: 

Start your morning with a big glass of water before coffee, then a breakfast that balances protein and healthy fats, think eggs, oats, a smoothie, or avocado.

Why it works: 

After seven hours of sleep, your brain is dehydrated. A single glass of water can lift focus and energy faster than caffeine.  Pairing it with a balanced meal keeps blood sugar steady, giving your brain a smooth flow of fuel for calm, consistent energy instead of that mid-morning crash.

3. Move to lift your mood

The Ritual: 

Spend 15–30 minutes doing gentle movement. This could be a slow morning walk, light stretching or sun salutations. Make sure you choose an activity you enjoy that is separate from any high-intensity fitness goals you have during the working year.

Why it works: 

Movement releases endorphins and boosts serotonin, the brain’s natural mood stabiliser. It also reduces the muscle tension that builds up when you spend long hours at a desk. You’re literally signalling to your nervous system, I’m safe. You can relax now.

4. The Digital Detox Boundary

The Ritual: 

Keep the first hour of your day free from screens. No emails. No news. No scrolling. 

If you use your phone for music or meditation, switch it to flight mode.

Why it works:

The first hour after waking is when your brain sets its tone for the day.
Those early notifications push your brain into a state of alertness and hyper-vigilance, draining mental energy before the day begins. By staying offline for the first hour, you preserve your focus and create space for calm before the noise arrives.

5. Journaling & Intention Setting

The Ritual: 

Spend a few minutes writing. Start with a quick “mind dump” to clear mental clutter.

Then list three things you’re grateful for, and one intention for your day ahead.

Why it works: 

Writing slows the mind and creates distance from ruminating thoughts. Gratitude shifts activity away from the amygdala (the brain's fear centre) and towards the areas associated with happiness and wellbeing, actively wiring your brain for positivity and resilience. Together, they help your brain shift from stress to clarity.

Give yourself permission to rest the same way you give yourself permission to work hard. A few mindful minutes each morning can reset your body, restore your focus and remind you how good calm can feel.

Build a Mindful Morning Habit with The Mindful Journal

If you’d like to keep this feeling of clarity long after the holidays, explore The Mindful Journal. A 66-day guided practice to help you build calm, gratitude and purpose into every day.