A Sunday reset practice for the end of October.

Welcome to our October Sunday Reset. Initially, this month was designed around returning to yourself and setting a deliberate intention for the changing season. As October draws to a close, we invite you to step back, breathe, and reflect on your month with unhurried introspection before we countdown to the new year.

Sitting quietly with yourself allows you to dive truthfully into reflection, away from the noise of daily routines.

Grab your notebook and let’s get started!

CLOSING THE MONTH

Start by looking back at the ground you covered in October. Write down your thoughts freely, without judgment:

The Core Focus: List the three focus points you had for this month and note how you managed them or how they made you feel.

The Weekly Rhythm: Did you achieve the steady rhythm you were aiming for?

The Shift: Set a clear, grounded intention for how you want to approach November.

THE COUNTDOWN METHOD

We are entering the final stretch of the year. Therefore, to carry your consistency smoothly through the holiday season and into the new year, we use a simple framework known as the Countdown Method.

Here is the blueprint to prepare your countdown:

• 10 Positive Words:
  • Choose ten words to add or keep in your mindset as a quick shortcut for daily affirmations.
  • Think of them as a shortcut to morning affirmations (if you do have morning affirmations, that’s awesome, keep these words in mind when you do them).
  • If your setting allows it, surround your desk, your bathroom mirror, or your fridge area with sticky notes showing these ten words.
    
• 9 Hours of Creativity:
  • Dedicate time each week to creative outlets that fuel you.
  • This represents a tiny fraction of your waking hours, but it protects your personal expression.
    
• 8 Timeslots for Learning:
  • Set aside dedicated blocks (we recommend 1.5 to 2 hours) to master a new skill, work on a certification, or study a language.
    
• 7 Hours of Sleep Minimum:
  • Protect your rest.
  • Step away from screens during your final hour awake, and build a consistent night routine anchored to a fixed wake-up time.
    
• 6 New Local Spots:
  • Explore your city. Pick six locations in advance: whether a bookstore, a park, a bar, a museum, a neighbourhood, or a coffee shop, to experience something new during the colder months.
  • Where you live has so much to offer; choose adventures nearby!
  • Additionally, you can fulfill your social needs by bringing a friend.
    
• 5 Morning Walks:
  • Spend at least ten minutes outside before starting your workday.
  • Fresh air and daylight help regulate your nervous system and set your cortisol naturally.
    
• 4 Workouts Weekly:
  • Build a movement plan with four dedicated slots per week, keeping morning walks separate. Meanwhile, movement should feel structured yet sustainable.
    
• 3 Full Meals:
  • The era of skipping breakfast, lunch, or dinner is gone.
  • Nourish your body properly, especially during the colder months, instead of skipping meals.
  • if you have a nutritionist or a nutrition plan, stick to it. Otherwise, here are some resources you can use to create a plan:
    • Canada’s Food Guide
    • Meal Plan Toolkit
    • Harvard Meal Prep Guide
      
• 2 Liters of Water Daily:
  • Support your energy levels, focus, and physical recovery by maintaining a consistent water intake daily.
    
• 1 Nightly Reset:
  • Close your day intentionally by tidying your environment, airing out your space for a few minutes, preparing your calendar and bag for tomorrow, and easing into a calming night routine.

A Sunday reset is not about perfection. Instead, it is simply a quieter place to stand before the month picks up its pace again. Keep your intentions close, and return to this space whenever you need to steady your rhythm.