Hello & good morning, lovely readers!

To set the scene, it's a Monday morning at the end of October, it’s still dark when I wake up & I’m writing this with a made at home oat flat white in hand (dreamy). The clocks go back this Sunday, which means darker mornings, earlier evenings & the official start of what the internet calls the “winter arc”. This usually fills me with anxiety & dread but we are doing things differently this year…

This summer was FUN for me, best life was lived. Lots of travel, social plans & more Aperols than I’ll admit to (my personal drink of the summer)... side note, are they allowed in winter? But now it feels like that chapter has had its time & I’m ready to dial in and be the best Zoe I can be... in all areas of life, NOT just work & definitely NOT just how I physically look.

Notoriously I have put a lot of pressure on myself during this period. Instagram is telling us to “lock in”, get on the grind, lose weight, eat less, move more, work more, have perfect skin & go sober... ALL AT ONCE. We’re told to be so many things that we end up feeling like we’re being none of them.

So here’s your reminder: it’s completely okay to NOT do all the things social media (& the world) say you should do this season. What I do think this time of year is good for is reflection. What do you currently do (or not do) & how is that contributing to your most fulfilled self?

Here are the five questions I’m asking this szn to feel FABULOUS, aligned & energised:

How can I do less, better?

My winter arc isn’t about adding more. It’s about doing fewer things & actually doing them well. I’m picking two or three priorities each week (instead of ten million), finishing them properly & letting the rest wait. I’ve noticed I feel far more satisfied at the end of a week when I’ve done a few things well than when I’ve half done everything.

What’s one thing I can do daily for my nervous system?

When life gets busy, slowing down is usually the last thing I do, so I’m making it non-negotiable. Even five minutes of slow, steady breathing counts. Mine is usually after my morning movement before I go into the work day!!! 

The Science Bit: Slow, intentional breathing engages the vagus nerve and shifts your nervous system out of “fight or flight” mode, boosting heart rate variability which is a key marker of stress resilience. Studies even link a short daily breathing practice to lower cortisol and sharper attention!!

AKA: Get breathing!!!!

Why combine friends with movement?

Movement is one of the best parts of my week & it gets even better when it’s social. Friday run club, a walk with a friend or a partner workout shifts your mentality from movement being a chore to it feeling like an activity, well for me anyway lol. 

The Science Bit: Social movement releases more feel-good endorphins than solo exercise and builds real social bonding, while the natural morning light that comes with it helps set your body’s internal clock and cortisol levels right for your day!

Why declutter & refresh my space?

As a Type B girlie, sometimes I do let clutter get the better of me. I’m doing a mini reset: clearing my desk, stripping back my wardrobe for winter & doing a flat deep clean. WOW I felt so good and relaxed after. 

The Science Bit: Neuroscience research from Princeton suggests that lots of visual stimuli compete for your brain’s attention, so a cluttered space makes it harder to focus.

What two questions am I asking myself each day?

I’m starting & ending each day with a question. In the morning: “How do I want to feel today?” In the evening: “What went well today?” The first sets my intention. The second makes sure I actively think about all the positive things that happened before I fall asleep.

The Science Bit: In a well-known 2005 study by Martin Seligman, people who wrote down three things that went well each day, reported greater happiness and fewer depressive symptoms for months afterwards, a finding that’s since been proven by other researchers too!!

Prescription: Make a notes page of “Everything that went well today” & get writing!!

So what’s the winter arc really about?

For me it isn’t about being a brand new perfect person by January. It’s about small, realistic habits that make me feel good in my body & mind through the darker months & dropping the ones that just add pressure!!! Please remember we are imperfectly human and aren’t designed to be perfect robots who get everything right all the time so go easy on yourself. 

If you want company, come to our Friday run club (7:30am at Brass Monkey Cafe, Wandsworth Town, all paces welcome)!!

I’d love to know: what’s one thing that went well for you today? Drop your reply here.

Have wonderful rest of your day,

Zoe x