End The Year Clear & Strong
We're in the last quarter of the year. Three months left. This is the perfect time to pause and ask yourself: What do I want my mental health to look like by the end of the year?
The Truth About "Finishing Strong"
Here's what I see all the time: We sprint through fall, cramming in projects, pushing our limits, and telling ourselves, “we'll rest after the holidays." But your brain doesn't work better under pressure, it actually gets worse!
When your nervous system is overloaded, the prefrontal cortex (the part that helps you plan, focus, and make good decisions) literally shuts down. You're not being productive. You're just surviving. So finishing strong isn't about doing more. It's about choosing what matters to you. And no, it's not all about work and letting go of the rest.
Your One Mental Health Goal
Pick just one clear mental health goal for this quarter. Here are some options:
Protect one block of time each week that's just for you. It doesn't have to be a whole day. Even two hours can reset your nervous system.
Write down one thing you're grateful for at the end of each day. Notice how it shifts your mood over time. This isn't just feel-good advice. Gratitude practices are proven to reduce anxiety and depression.
Take a 2 - 5 minute reset break during your workday. If you can't even do this, that's your red flag. Fix this first.
Commit to one grounding habit you can repeat. Maybe it's a walk, a workout, or a morning ritual that keeps you centered.
For me, it's keeping my calendar clean and blocked for my kids, my husband, and my hobbies. Otherwise, everything else creeps in. Once Halloween kicks in, time seems to go extra fast.
Your Micro-Action
Grab a sticky note or open your phone right now. Write down your one goal for the next three months. Keep it visible. Let it guide your choices.
This last stretch is about finishing with clarity, mental strength, and self-care. When you prioritize your mental health, watch how everything else gets lighter. Really, try it 😊
What's your top Q4 mental health goal? I'd love to hear from you. For more tips: check out my YouTube Channel, @DrGretchenGavero, for everyday mental health tools. Follow Fresh Monday Reset for your weekly check-in.