As autumn deepens and November evenings arrive early, it’s common for mood and energy to dip while workload overwhelm nudges up. This short, practical quiz helps you do a gentle routine reset: use morning and evening light wisely, refresh a gratitude practice, and tune coping skills. You’ll get evidence‑aligned suggestions (mindfulness cues, sleep hygiene, CBT‑style reframes) to support mental health and steadier mood through November.
Note: This is general wellbeing guidance, not a diagnosis. Consider talking with a qualified professional for personal advice.
How this works
- ●Answer honestly for the past 7–10 days.
- ●Scoring: A=0, B=1, C=2, D=3 on every question (higher = more supportive habit).
- ●Add up your points, then see your results and 7‑day plan.
The November Routine Reset Quiz (13 questions)
- ●Morning light: I get outside or to a bright window within an hour of waking for 5–15 minutes.
- ●A) Rarely
- ●B) 1–2 days/week
- ●C) 3–4 days/week
- ●D) Most days
- ●Sleep regularity: My sleep/wake times are within a 60–90 minute window most days.
- ●A) Rarely
- ●B) 1–2 days/week
- ●C) 3–4 days/week
- ●D) Most days
- ●Evening wind‑down: I reduce bright screens and overhead light 60–90 minutes before bed.
- ●A) Rarely
- ●B) 1–2 days/week
- ●C) 3–4 days/week
- ●D) Most days
- ●Gratitude practice: I note 1–3 good moments (on paper or in AIary) most evenings.
- ●A) Rarely
- ●B) 1–2 days/week
- ●C) 3–4 days/week
- ●D) Most days
- ●Gentle planning: I set a realistic top‑3 for tomorrow, leaving buffer time.
- ●A) Rarely
- ●B) 1–2 days/week
- ●C) 3–4 days/week
- ●D) Most days
- ●CBT‑style reframe: When I notice a harsh thought, I try a kinder, balanced alternative.
- ●A) Rarely
- ●B) 1–2 days/week
- ●C) 3–4 days/week
- ●D) Most days
- ●Movement: I get at least 20 minutes of light/moderate activity (walk, stretch, chores).
- ●A) Rarely
- ●B) 1–2 days/week
- ●C) 3–4 days/week
- ●D) Most days
- ●Afternoon steadiness: I have a protein/produce‑rich snack and hydrate to avoid the 3 p.m. crash.
- ●A) Rarely
- ●B) 1–2 days/week
- ●C) 3–4 days/week
- ●D) Most days
- ●Workload boundaries: I use a stop time or “closing ritual” to contain work/study.
- ●A) Rarely
- ●B) 1–2 days/week
- ●C) 3–4 days/week
- ●D) Most days
- ●Social micro‑connections: I exchange a brief, real check‑in with someone (text or in person).
- ●A) Rarely
- ●B) 1–2 days/week
- ●C) 3–4 days/week
- ●D) Most days
- ●Enjoyable activity: I include one small pleasant thing (music, tea ritual, hobby) daily.
- ●A) Rarely
- ●B) 1–2 days/week
- ●C) 3–4 days/week
- ●D) Most days
- ●Mindfulness cues: I use a transition cue (e.g., hand on doorknob, kettle boiling) to take 3 breaths.
- ●A) Rarely
- ●B) 1–2 days/week
- ●C) 3–4 days/week
- ●D) Most days
- ●Cozy nights, calmer sleep: I dim lamps and keep the bedroom cool, dark, and quiet.
- ●A) Rarely
- ●B) 1–2 days/week
- ●C) 3–4 days/week
- ●D) Most days
Answer key and scoring
- ●Each item: A=0, B=1, C=2, D=
- ●
- ●Total possible: 0–
- ●
What your score suggests
- ●0–12: Autumn Awareness. Start tiny—pick two habits below and repeat them this week.
- ●13–24: Gentle Reset. You’ve got momentum; tighten 1–2 evening light habits and one boundary.
- ●25–33: Solid Foundation. Maintain; add a gratitude or planning upgrade.
- ●34–39: Autumn Pro. Keep what works; experiment with a fun stretch goal.
A 7‑Day Autumn Routine Reset (mix and match)
Use this as a light template. Check off what fits your November.
Day 1 – Morning light + one walk
- ●5–10 minutes of outdoor light within 60 minutes of waking.
- ●20 minutes of easy movement.
- ●Evening: dim lamps after dinner; no overheads 60–90 minutes before bed.
Day 2 – Gentle planning + buffers
- ●Write a top‑3 list for tomorrow; leave 30% buffer for the unexpected.
- ●Choose one task that can be “good enough” this week.
- ●Evening: 3 breaths every time you open your phone after 8 p.m.
Day 3 – Gratitude practice refresh
- ●Capture 3 good moments (micro‑gratitudes count: warm mug, kind text, autumn light).
- ●Text one thank‑you to a friend or coworker.
- ●10 minutes of a pleasant hobby.
Day 4 – Boundaries for workload overwhelm
- ●Set a stop time and a 5‑minute closing ritual: list wins, park tasks, clear desk.
- ●Use “start small” rule: 5 minutes of the hardest task to reduce avoidance.
Day 5 – Social micro‑connection
- ●Schedule a 10‑minute check‑in with someone who lifts your mood.
- ●Share one small win from this week; ask for one tip in return.
Day 6 – Digital sunset + cozy cues
- ●Set devices to warm night mode by 8 p.m.; place chargers outside the bedroom if possible.
- ●Add a pre‑sleep glidepath: warm shower, low lamp, page of a paper book.
Day 7 – Review and refine
- ●Note 3 things that helped your mood and 1 tweak for next week.
- ●Celebrate follow‑through, not perfection.
Pro tips
- ●Pair cues: Put walking shoes by the kettle so the first boil = quick stroll.
- ●Make it visible: Leave a sticky note with your top‑3 where you end the day.
- ●Use friction wisely: Keep snacks you want to reach for at eye level; place late‑night snacks out of sight.
Evidence‑aligned support in plain language
- ●Light anchors your clock: Morning light boosts alertness; dimmer light before bed helps melatonin. Aim for brighter days, cozier nights.
- ●Gentle reframes (CBT‑style): Notice “I’ll never finish” → try “One small start often leads to momentum.” Write it where you’ll see it.
- ●Mindfulness cues: Attach 3 slow breaths to routine transitions (doorways, kettle, app loading screens).
- ●Sleep hygiene basics: Consistent wake‑up times beat variable bedtimes; keep the room cool, dark, quiet; reserve bed for sleep and intimacy.
Quick check: your self‑care wheel
Rate each slice today from 0–10: sleep, movement, nourishing food, connection, enjoyable activity, light exposure. Gaps show where a tiny adjustment could help.
Feature Spotlight: AIary
AIary is a privacy‑first companion that makes these habits easier. Talk to the Conversational Diary like a supportive friend when your mood feels tangled. Mood Analysis spots patterns—like how evening light or Sunday planning shifts your energy—without judgment. Guided Exercises offer bite‑sized breathing, CBT‑style reframes, and gratitude prompts tailored to your check‑ins. Journaling Reminders nudge you at the moments you choose, not all day long. Everything is designed for your data to stay yours.
Try AIary on iOS or Android and turn gentle insight into daily momentum.
Mini checklists you can screenshot
Evening Light Wins (November edition)
- ●After dinner: lamps on, overheads off.
- ●Devices: warm/night mode by 8 p.m.
- ●Bedroom: cool, dark, quiet; charge phones outside if possible.
Gratitude Practice, fast and real
- ●One sensory note (what you saw, heard, felt).
- ●One person note (who helped or made you smile).
- ●One self note (something you handled, however small).
Workload Overwhelm Soothers
- ●Park‑it list: dump tasks you’ll revisit tomorrow.
- ●Top‑3 for the next day with a 30% buffer.
- ●5‑minute start on the hardest task to break inertia.
When to get extra support
- ●If mood, sleep, or anxiety changes are persistent or disruptive, consider a chat with your GP or a licensed therapist/coach. You deserve support that fits your life.
Ready for your reset? Review your quiz score, pick two small moves, and let November be steady rather than perfect.