Lately, I’ve taken to using the Wheel’s teachings with my children. We turn to the different celebrations to inspire crafts and activities that bring us closer to the shifts happening all around us. For example, as we begin planning our garden, we use the Wheel as inspiration for what we plant and how we tend it. As we witness each season’s changes, we turn to the Wheel for ways to connect to the outdoors. 

My children also love helping to create an altar and often feel a deep sense of connection to the things they add — rocks they’ve found outside or pictures of loved ones. And of course, we talk about how nature is always shifting and changing, and how we can hold reverence for the changes within our own lives as well.

The Wheel of the Year is a Pagan framework for reconnecting to the seasons through celebration, ritual, and craft. Instead of structuring life around modern Western holidays, this ancient seasonal calendar invites us to move with the solstices, equinoxes, and the quiet turning points in between.

“This ancient seasonal calendar invites us to move with the solstices, equinoxes, and the quiet turning points in between.”

Rooted in agrarian societies across Europe, the Wheel reflects a time when communities lived in close relationship with land, harvests, light, and darkness. It honors four major Celtic fire festivals still recognized today:

Samhain (October 31st or November 1st) – End of harvest, beginning of winter
Imbolc (February 1st) – First stirrings of spring
Beltane (May 1st) – Fertility and summer’s approach
Lúnasa (on or around August 1st) – First harvest

To visualize the Wheel, imagine it as a wagon wheel with eight spokes: two solstices, two equinoxes, and four cross-quarter days that fall between them. The fire festivals mark those in-between thresholds, while the solstices and equinoxes anchor moments of balance.

The Wheel reminds us that nature does not move in a straight line. It circles. It blooms. It rests. It returns. And in connecting to this way of life, we are offered a more embodied way of moving through the year. 

*Note that all the dates listed here reflect the Northern Hemisphere. In the Southern Hemisphere, the Wheel turns in the opposite direction!

Understanding the Wheel’s eight spokes — and how to use them

I’ve explained each of the wheel’s eight spokes and offered practices for celebrating them below. Much of this wisdom has been inspired by “The Wheel of the Year: An Illustrated Guide to Nature’s Rhythms” by Fiona Cook and Jessica Roux, alongside modern pagan traditions and nature-based spirituality practices.

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Imbolc: February 1st

The wheel has no end or beginning, but we can look to Imbolc as the first spoke on the Wheel. The word comes from Old Irish, meaning “in the belly.” In ancient Ireland, it signaled the first day of spring.

It is a time of anticipation for more blooming to come. Imbolc honors patience in darkness while offering hope for what is slowly forming. Just as seeds take root underground long before green shoots appear, this season asks us not to rush.

“Imbolc honors patience in darkness while offering hope for what is slowly forming.”

Imbolc is also associated with Brigid, a Celtic goddess of poetry, healing, inspiration, and sacred fire. It is said she warms the earth with her long dress flowing at her feet as she crosses the land, awakening the sleeping earth. As more light returns, Brigid governs the promise of spring, the warmth glowing beneath the frost.

Rituals & practices:

• Journal and write poetry: Bring your pen to paper and write anything that comes to mind.
• Go for nature walks: Witness the subtle changes in the season, look for hints of color, notice the shift in the sun, and notice the smell of the air. 
• Start planning your garden: Gather seeds and materials, and sketch it out — whether big or small, begin to connect with what you might want to grow. 
• Create an Imbolc altar: Use candles, add the poems you wrote, and set intentions for opening your heart after finding a more protective approach during the winter months.

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Ostara (spring equinox): On or around March 20th

Ostara celebrates the official dawn of spring and the spring equinox. 

Named after the goddess Ēostre, Ostara represents fertility, renewal, and awakening. The English word Easter comes from this root word. Hares, rabbits, and eggs are symbols long associated with spring. 

Think of it like this: Imbolc is the seed stirring, while Ostara is the sprout breaking soil.

“Think of it like this: Imbolc is the seed stirring, while Ostara is the sprout breaking soil.”

This is a time to witness a moment of hope; a time to feel the spirit and body come alive alongside the earth outside. It’s a time to continue processing the lessons of winter while setting new intentions for growth and balance in the coming season. 

Rituals & practices:

• Use the five senses: While outside on walks, see the buds poking out of the earth, smell the dirt and rain, taste the sweetness in the spring air, feel your feet on the cold earth and the sun on your skin, and lastly, hear the birds and the wind. 
• Plant your garden: Use your Imbolc plans to begin planting your seeds. Deciding on which seeds you want to plant and grow by summer. Plant herbs like chamomile, mint, oregano, tulsi, rosemary, lavender, and thyme. 
• Set intentions: During this time of celebration of birth and renewal, write down your hopes and dreams — spring wishes for yourself, your family, and your community. Light a candle on the equinox to seal your intentions for the coming season. 
• Create a spring equinox altar: Add an animal symbol you connect with, such as a feather. Add natural elements like rocks, mushrooms, herbs, flowers, and seeds. Use colors like pastel yellow, green, white, pink, and light blue. 

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Beltane: On or around May 1st

Beltane (or in Irish, Bealtaine) means “Bright Fire,” and arrives between the spring equinox and summer solstice.

In ancient Ireland, great bonfires were lit to honor life and protection. Druids (shamans in Celtic culture who communicated with nature and the spirit world) were responsible for lighting the fires atop hills to bring communities together. Farmers would also lead their livestock around the fires to protect them from disease. Today, the festival still burns at the Hill of Uisneach, considered the symbolic center of Ireland.

“This holiday is all about life — a celebration of all living bodies on earth.”

This holiday is all about life — a celebration of all living bodies on earth. Beltane offers the opportunity to enjoy and explore what it means to be alive. Move your body, breathe, and feel your blood circulating. 

Think of Ostara as awakening, while Beltane is embodiment.

Rituals & practices:

• Move the body: Involve practices that get the blood moving and, ideally, bring you outside into the warming sun. Stretch outside, run, walk, hike, do jumping jacks, or dance. Notice how movement begins to spark some creative fire within.
• Tend to your plants: Sprouts from your planted seeds will begin to emerge from the soil at Beltane, and now is the time to nurture them. This also symbolizes how we can tend to ourselves and our community. 
• Use dandelion medicine: Wash the yellow blooms, place them in a cup of warm water, strain the flowers, add some honey, and enjoy their cleansing and cooling properties. Also, use the dandelion greens after thoroughly washing them, either raw in a salad or cooked with butter. (Read more about consuming dandelions medicinally here, and always be mindful of allergies.)
• Create a Beltane altar: One that mirrors the bright colors that have arrived outside. Add a green candle, natural elements that are green, bright flowers, drawings, or creative projects that you created. 

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Midsummer (summer solstice): Usually June 21st

The summer solstice marks the peak of the Wheel and the full bloom of summer. This solstice brings the longest day and the most hours of light. “Solstice” means “sun” and “stand still,” as the sun appears to pause in the sky.

“This solstice brings the longest day and the most hours of light.”

There are many ways to embody and embrace this joyous time of the year. The plants and flowers are in full bloom, the air is warm and comforting, and our natural instinct is to get outside and embrace the life around us. 

Rituals & practices:

• Spend the whole day outside: Find a special place in nature you love and pack the essentials for being outside the whole day; food, sunscreen, a hat, a book, a journal, a pen, music, a blanket, and of course water. Allowing the full bloom and warmth of summer hold you for the day. To deepen your connection to nature, try going technology-free! 
• Make a bouquet from your garden: Walk through your tended garden and witness the flowers and herbs you’ve been tending to. Thank them for growing and thriving. Ask them if you can pick them and see which flowers and herbs respond—these will be your allies. Then make a bundle or bouquet of all the plants together to be a reminder of growth and abundance. 
• Eat fruit of the season: Find your local farmer’s market and stock up on all the local fruit of the season, based on where you live. In Colorado, this time of year is peach season. We spend the days picnicking with the warm juice of peaches dripping off our chins. 
• Create a summer solstice altar: Include the bouquet or herbs you picked from your garden. Include other items you’ve collected or feel special in honor of summer. Aim to make your altar rainbow-colored to honor the vibrancy of life this time of year.
  

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Lúnasa: August 1st

Lúnasa is another cross-quarter day between the summer solstice and the autumn equinox. Lúnasa is the Irish word for August. In ancient Celtic times, Lughnasadh — named after the god Lugh — was celebrated as one of the harvest festivals. Today, Lúnasa honors harvest, liberation, and union.

“Today, Lúnasa honors harvest, liberation, and union.”

During this time of year, summer begins to slow. The heat lingers, and a quieter anticipation emerges. A feeling of waiting for cooler, shorter days, and the return of a more inward approach to daily life.

Rituals & practices:

• Go outside in the evening: With the peak heat of August days, embrace the coolness of the evenings. Witness the moon and the phase it’s in, the stars, the bugs, and the sounds in nature only heard at night. 
• Give extra water to your garden: This is the harvest time to pick any vegetables you grew in your garden. It’s especially important to water your garden during this time of year. With the dry, hot weather, your plants are extra thirsty. Honor plants, flowers, and food that did not survive summer’s heat and think of how you might tend differently in the next season.
• Swim in a natural body of water: Not only does this help cool the body during the hottest part of summer, but it also serves as a cleansing, letting go of anything the heat brings up in the mind. Thank the water for its life-giving force, and allow it to hold you. 
• Make a Lúnasa altar: Bring in colors of yellow and gold to represent the sun and the harvest. Add candles, an ear of corn, and anything else that’s held you during the summer season. 

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Mabon (autumn equinox): September 21st–24th

Mabon celebrates the balance of light and dark as seen in the autumn equinox. 

It is Mabon that ushers us into the threshold of a darker, quieter time of year. Mabon celebrates the balance of light and dark. It ushers us into a quieter season. As routines return and the school year begins, there’s both comfort and resistance to structure. Nature mirrors this shift.

“It is Mabon that ushers us into the threshold of a darker, quieter time of year.”

Alongside the call to darker days, a quieter time for our minds can be both calming and uncomfortable. There’s a witnessing of this yin/yang energy all around, and Mabon offers the opportunity to get curious about the juxtaposition.  

Think of spring as expansion, while autumn is discernment.

Rituals & practices:

• Honor the balance of dark & light in your life: This is a time for witnessing how emotional darkness and upset can be the groundwork for learning and expansion. Pay attention to how both themes show up in everyday life. 
• Harvest your garden: Now is the time to collect all the food and herbs, and give the garden a rest for the months to come. If you have fruit or veggies, canning is a great way to preserve what you grew. Alongside, drying herbs you planted will allow for you to use their magic through the winter. 
• Practice automatic writing: This is a ritual for entering the subconscious mind and allowing any thoughts or feelings to surface on paper without conscious effort. Begin in a grounded state, light a candle, and set a time for 5 minutes. Let the thoughts flow from your pen. 
• Make a Mabon altar: Collect autumn leaves and the fruits of the season, like apples and gourds. Anything that feels calming and anchoring, helping find the balance of light and dark.
  

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Samhain: October 31st–November 1st

Samhain (pronounced SAH-wen) means “summer’s end.” Between the autumn equinox and the winter solstice is the arrival of this special celebration. It is another fire festival, yet this one is to pay respect to the dead. Celtic tradition believes there’s an otherworld that is parallel to ours. It’s a world filled with magical creatures like fairies, spirits, and ghosts. It is believed that at this time of year, the veil between the two worlds is thinner. 

“Samhain offers the opportunity for inward reflection and a chance to honor those who have passed. “

Many of Western Halloween traditions were inspired by Samhain. Yet while Halloween is fun, spooky, and extroverted, Samhain offers the opportunity for inward reflection and a chance to honor those who have passed. 

This is a time for a deep exhale. The garden rests. The earth grows still. We honor endings and transitions.

Rituals & practices:

• Feel your feelings: Whether you are honoring someone who has passed or not, this time of year often has an air of sensitivity. Allow your feelings of grief in any form to come without trying to control them.
• Put your garden to sleep: At this point, it has stopped producing and is ready to rest for winter. Trim any dead leaves, collect any seeds produced by your plants, and if the soil feels very dry, keep watering your garden, but overall, you’ll return to it in the spring. 
• Notice messages & symbols: With the veil being thinner this time of year, allow yourself to be open to synchronicities. Noticing patterns of symbols in your life can offer the opportunity to experience a different connection to the otherworld. 
• Make a Samhain altar: For this altar, add photos of your ancestors and those who have passed along with objects that belonged to them or remind you of them. Light candles, add pumpkins, dried herbs, and incense. Light the candles for those you’ve lost, and while you gaze upon the light and their photos, talk to them, write to them, and imagine all that you loved about them. 

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Yule (winter solstice): Usually December 21st

Yule lands on the winter solstice. The shortest day and longest night. While the summer solstice corresponds with the sun at its peak, the winter solstice — directly across from the summer solstice in the wheel — corresponds with the full moon. This season reminds us that light returns, even in the deepest dark.

“This season reminds us that light returns, even in the deepest dark.”

Though the darkness of this day will be a theme throughout winter, there is also merriment this time of year and even brightness through lights and candles. There’s a reason this time of year is also about giving. Through presents, letters, and time, we come together to celebrate and find hope during the darker, colder months.  

Rituals & practices:

• Honor the Moon: Connecting to the moon can be intuitive and enlightening. Whether you spend time with the full moon, new moon, or any of the phases inbetween. Write your own affirmations on a full moon, write what is no longer serving you on a new moon. Little rituals to connect to the energy. 
• Make fire cider: This powerful tonic supports deep immune health. It’s made from powerful plants and herbs like ginger, horseradish, turmeric, oregano, thyme, and cayenne— to name a few. Use this recipe or any other as a jumping-off point, but ultimately use your intuition for how you want to make it and what your body wants you to add. 
• Make gifts and write letters: Without waiting for a specific holiday, use this slower time of year to write and create for others. Opening the heart to generosity and love for the community and friendships that surround and support you. 
• Make a winter solstice altar: This altar can be one that brings in the warm, loving, and cozy time of the year. Collect a sprig of pine needles, a yule log, cinnamon sticks, pinecones, and, of course, candles. Bring in colors of gold, red, white, and green. 

And then, once again, beneath the surface, Imbolc begins to stir. ✨

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Wherever you live in this beautiful world, let the Wheel become a quiet companion.

A framework for returning to rhythm. Use the Wheel of the Year as a touchpoint for deeper awareness and connection to the seasons. Find pockets of time to honor each shift. Choose rituals that feel aligned with where you live. Use the wheel as a reminder that every ending also ushers in a beginning.

Courtney Jay Higgins is a Contributing Editor at The Good Trade. She has a BA in Visual Communications from The Fashion Institute of Design & Merchandising and is the founder of Coincide, a subscription-based yoga platform focusing on inclusive, sustainable yoga rooted in ancient Eastern practices and spirituality. Her 10+ years of experience in yoga include a 200-hr YTT certification in a Hatha-based yoga practice and a certification in prenatal yoga. She has been featured in Shoutout Colorado, Voyage Denver, and Cora’s Blood & Milk. Since 2017, she has been reviewing sustainable fashion, natural makeup, organic wellness, and safe pregnancy products for The Good Trade’s readers.

The post Using The Wheel Of The Year For A Deeper Connection To The Seasons appeared first on The Good Trade.

I am starting over.

I made the blanket when I was 15, from clearance Red Heart yarn I found at the local Walmart. I diligently crocheted a blanket for my surly grandfather, who had always teased me about my own blankie. When it was finished, in all its imperfections, he told everyone who would listen about how it was the warmest blanket he’s ever had. It sat folded on his bed for many years before he died in 2019.

Back then I was fortunate that grief was nothing but a rumbling thunderstorm in the distance. Now 20 years and several storms later, the clouds have rolled in like never before. 

In addition to the anxiety and depression of the past several years, I’m also mourning the loss — or at least the transition — of an important relationship in my life. There’s hope, and there’s also deep uncertainty. It’s been one of the most difficult personal years I’ve ever had (sorry 2020), and I’ve never felt so unraveled.

Self-care has fallen by the wayside, and I now need low-energy ways to feel human again. Instead of disappearing into a video game, as I’m prone to do, something has been calling me to reach for my purple Caboodle of crochet supplies and unravel a blanket that has fulfilled its purpose. I’m turning it into something I’ll actually use — a sweater for when it (hopefully) cools down in Los Angeles. 

The metaphorical beauty of refashioning something old and ugly into something meaningful is not lost on me. And to be doing it with crochet, a grandma hobby that’s been intertwined throughout my life, feels only right.

I learned to crochet when I was very young, and it was an early practice in patience and accepting my mistakes. When all hope was inevitably lost (thanks to being too tight or too loose or too careless with my stitches), all I ever had to do was pull a single string and start over.

In the turmoil of my teenage years, crocheting quieted my mind like nothing else could. The meditation of counting stitches and sewing together squares was soothing no matter where I was — whether I was trying to avoid watching the screen during scary movies or daydreaming on long road trips while Alanis Morissette played on my discman. 

Now I’m years out of practice, and my fingers fumble more than they used to. I have to start over each time I miscount my rows. The yarn keeps tangling in my purse, and I’m spending hours detangling the knots.

“I’m realizing how loss can be a bittersweet opportunity to start over — that with unraveling comes the chance to re-ravel.”

In all this, I’m realizing how loss can be a bittersweet opportunity to start over — that with unraveling comes the chance to re-ravel. That’s not to say it’s easy. I debated for weeks whether or not to deconstruct something my 15-year-old self had spent dozens of hours crafting. Much like I’ve spent the past several months trying to see clearly the self-isolation I mistook for protection. I’ve always wanted to keep things the way they were, the way I thought they’d always be. But things do change.

That’s not a bad thing. Undoing this blanket and turning it into something I love is a powerful reminder that nothing will ever change if nothing changes. I can’t sit around waiting for a blanket I made to become suddenly beautiful and functional in my life — I have to unravel, and I have to re-make. 

I’m here now, in the early stages of re-making the blanket. I can’t help but think about the chain of people who’ve made me who I am, and also of how much agency I have in stitching together a life I love. I yarn over for a half double crochet and hope I have enough yarn from this dye lot to make the entire project. But I remind myself, again, to stay open to starting over. I’ve done it before. 

As I make and re-make everything I’ve known to this point, I’m releasing the expectations of a certain outcome — I am creating something just for the sake of following my interests. I did not ask permission, I did not seek buy-in, and I will not pursue feedback. I’m just a girl, unapologetically crocheting and no one (but me) can tell me to stop. Just like I am a woman, unapologetically rebuilding my life and examining what is truly important. No one can tell me to stop taking up my own space.

Crocheting is bringing me back to myself, a place I’ve yearned to be for so long.

Forever a lover of metaphor, I like to think I am the yarn. Infinitely re-shapeable, sometimes tangled, forever persistent as long as I am patient with myself. What’s broken can be re-tied, and loose ends can be repurposed — or they can fall away. I am weaving and looping through my own story, and there are no rules to follow.

Stitch by stitch, I’m working up a new beginning for this old blanket, and a new beginning for myself. 

“I like to think I am the yarn. Infinitely re-shapeable, sometimes tangled, forever persistent as long as I am patient with myself. What’s broken can be re-tied, and loose ends can be repurposed — or they can fall away.”

Emily McGowan is the Editorial Director at The Good Trade. She studied Creative Writing and Business at Indiana University, and has over ten years of experience as a writer and editor in sustainability and lifestyle spaces. Since 2017, she’s been discovering and reviewing the top sustainable home, fashion, beauty, and wellness products so readers can make their most informed decisions. Her editorial work has been recognized by major publications like The New York Times and BBC Worklife. You can usually find her in her colorful Los Angeles apartment journaling, playing with her two cats, or crafting. Say hi on Instagram or follow along with her Substack, Pinky Promise.

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On a day many of us consider the junk drawer of the week, Sunday is seen differently by communities that observe the Sabbath. For instance, in Loma Linda, CA, the community takes a nonnegotiable day of soaking up rest and joy each weekend, and according to research, alongside diet and exercise, this ritual of relaxation helps them live ten years longer than the rest of us. 

“What if I told you you could add ten years to your life by doing nothing?”

Loma Linda is one of five globally recognized regions of exceptional longevity, known as a Blue Zone. Largely made up of Seventh-day Adventists, Loma Linda actually sets apart their Saturdays as a devoted act to keeping the Sabbath — a Biblical tradition where observers take 24 hours each week to worship and rest. But the outcomes of their practice show us the importance of taking a day of rest.

Dr. Dan B. Allender, author of “Sabbath: The Ancient Practices,” describes the Sabbath as an invitation to “feast, play, dance, have sex, sing, pray, laugh, tell stories, read, paint, walk, and watch creation in its fullness.” It’s a gift to be opened every weekend like clockwork.

No work, no chores, no catch-up. Just delicious delight. 

“No work, no chores, no catch-up. Just delicious delight.”

So, while most of us are piling up our weekends with leftover tasks we couldn’t get to midweek, the residents of Loma Linda are retelling their favorite stories, taking long naps in the grass, and living to see an extra decade because of it. 

But in our productivity-obsessed world, carving out an entire day purely for rest sounds like a ridiculous luxury. When social media works with hustle culture, we’re made to feel like we’re chronically behind. Every free moment is a chance to catch up to the pace of everyone else as the prevailing message rings, “I can rest when I’m done (or dead).” 

But Oliver Burkeman, author of “Four Thousand Weeks,” says our culture is racing against a rigged clock: “Becoming more efficient just makes you more rushed, and trying to clear the decks simply makes them fill up again faster […] The day will never arrive when you finally have everything under control.”

Productivity content like the Sunday reset trend on social media doesn’t help us realize the cost of our hurried, hyper-efficient way of life. Sure, watching creators deep clean their toilets and sanitize their shiplap coffee tables is a mesmerizing internet rabbit hole. However, Sunday resets run the risk of reinforcing that “always behind” message, robbing us of what Loma Linda calls creating “a sanctuary of time” with the tool of rest. 

“Sunday resets run the risk of reinforcing that ‘always behind’ message, robbing us of what Loma Linda calls creating ‘a sanctuary of time’ with the tool of rest.”

Taking a page out of Loma Linda’s book, I started toying with the idea of unplugging and giving a whole day to simply lingering in delight, creating my own “sanctuary of time.” So I swapped Sunday resets for a rest day, and while there’s no way to know if it’s extended my life by a decade, I can say confidently that it’s changed it forever.

Here’s what happened.

I was ironically more productive

Choosing to take 24 hours a week for nothing but delight didn’t make the chores and weekend to-dos disappear. Things still needed to get done. However, I found that when I chose to set aside Sundays for rest, not only did I enter my week more restored, but I subconsciously began to make it a point to tackle tasks like grocery shopping, cleaning, and meal prep on days I was already in go-mode. 

Knowing I had a day of full decompression ahead helped me preserve the time I needed to. I avoided putting off my practical responsibilities midweek. The structure instead lit a fire underneath me to carve out small chunks of time to get chores done and out of the way so I could sink fully into my day of rest to come. 

“Knowing I had a day of full decompression ahead helped me preserve the time I needed to.”

While my midweek results are not always on the level of a Sunday reset, I realized that what’s truly important tends to get done eventually. 

By taking a day of rest, whether or not everything on my to-do list is done, I’m engaging in a courageous act of detangling productivity from my self-worth. I am learning to prioritize living a present life over a perfect one. In her book, “The Gifts of Imperfection,” Dr. Brene Brown urges, “If we want to live a Wholehearted life, we have to become intentional about cultivating sleep and play, and about letting go of exhaustion as a status symbol and productivity as self-worth.”

This doesn’t mean I never do laundry again. It means I rethink and restructure my weekly load to address the most important things first. I might get less done overall, but I’m forced to assign importance, letting the rest fall to the wayside and realizing maybe those things weren’t that important after all.  

I learned what rest meant to me

What’s restful for one person can be draining for the next, and it took rounds of trial and error to discover what was refreshing for my unique mind, body, and soul. 

For example, a day packed with social engagements can be energizing for some, while for others, it depletes them of energy. 

“A day packed with social engagements can be energizing for some, while for others, it depletes them of energy.”

Taking note of the activities that, when they ended, I felt energized, inspired, and at peace continues to be helpful in determining what to do on my rest days and what to avoid. 

Similarly, giving myself time to get lost — in a creative project, a book, or a research itch — is a treat for the brain as I allow myself to linger and luxuriate in what’s caught my interest. With no work to get back to, I put no time limit on engaging in delight for as long as it lasts, and as a result, I’ve found rest days move along slower, sweeter, and more restorative. 

I learned how to listen to my body

My biggest challenge in incorporating weekly rest days was slowing down enough to enjoy them. 

In the quiet of a do-nothing day, pent-up stress from the week would amp up in my body, making me antsy and making me reach for distractions like scrolling mindlessly or falling down internet rabbit holes that passed the time but were joyless in the end. 

After a week of go-go-go, my body remained in hyperactive mode, urging me to dispense that frenzy energy. I needed to learn how to decelerate my internal world long enough to step into a slower pace of delight.

“I needed to learn how to decelerate my internal world long enough to step into a slower pace of delight.”

In their book, “Burnout,” Amelia and Emily Nagoski share that “For some of us, it’s been so long since we listened to our bodies, we hardly know how to start understanding what they’re trying to tell us, much less how to trust and believe what they’re saying. To make matters worse, the more exhausted we are, the noisier the signal is, and the harder it is to hear the message.”

In the same way, I needed to set my schedule to support my day of rest; I needed to put my mind and body to receive the rest. 

I incorporated journaling techniques like brain dumps and using a voice note on my phone to process everything swimming around in my head externally. That way, I give my brain time to acknowledge what’s happening inside, giving the thoughts somewhere to live outside my mind and body. 

In addition, I work to move any pent-up energy in and out of my body with a yoga practice at home, a walk in the morning, or a little dance break — whichever feels the most joyful that particular day. 

I learned how to notice

A ritual of rest became life-changing when it helped me slow down enough that I began to notice small, profound details of my life I’d been overlooking. 

I now notice how shadows change shape on the sidewalk when I’m going for a stroll, how the first sip of coffee differs from the next, and I hear the soft, familiar scratches of my favorite record playing when I sit down to read. 

“I tell myself throughout my rest days that my only job is to notice.”

In the rhythm of slowing down, the practice of noticing has made space in my mind to wander, contemplate, and take a breath as I take in my world afresh each week. I tell myself throughout my rest days that my only job is to notice. In the famous words of Ferris Bueller, “Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.”

As a result, the art of noticing has bled into the other six days of my week, stretching my capacity to catch those fleeting, rich details of life that make it worth living, and I’m left more grateful, grounded, and present because of it. 

When I began swapping productivity-driven Sundays for rest days, I wanted to discover if the long-lasting folks of Loma Linda were on to something. I found a ritual of making room in my schedule to decelerate, notice, and soak in joy set me up for more peace in the six days that followed than dust-free shelves and plumped pillows ever could. Sure, a rainy Sunday vacuuming and Windexing your mirrors is satisfying in its own right, but I found that making space for a day that doesn’t involve productivity is pretty life-changing.

“Life is worth living as presently as possible.”

Life is worth living as presently as possible. Incorporating a ritual of weekly rest is a surefire way to slow down, open up, and enjoy it abundantly. 

What gets in the way of resting regularly? How have you found ways to decompress, manage your stress, and find peace in your weekly schedule? Share your thoughts in the comments! 

Cheyanne Solis is a copywriter relieving entrepreneurs to rest and invest more in what they love. She writes on practical wellness and mindful productivity from the perspective of sustainable work-life balance. Explore her work and connect here.

The post Instead Of A “Sunday Reset,” I’m Embracing Rest appeared first on The Good Trade.

Tapping into those values on a daily basis marks the difference between living life passively and living it intentionally. Intentional living means understanding your fundamental beliefs and values and then actively living your life in line with those values. While intentional living is often associated with a specific aesthetic or written off as a trend, it takes more than a motivational quote and minimalist bedding to live true to your values. Living intentionally requires slowing down, digging deep, and being mindful of your actions.

“Intentional living means understanding your fundamental beliefs and values, and then actively living your life in line with those values.”

The first step is to accept that life is made up of choices. We can choose to connect with our beliefs, or we can choose to let others guide our decisions. Even when we feel completely stuck, intentional living reminds us that we have agency over how we react to situations out of our control. Intentional living looks different for each individual, but one thing that can’t be disputed is that it is an ongoing process. Identifying, implementing, and staying in touch with your values is a lifelong practice, and well worth it.

How to identify values & beliefs

Our core values are our “North Star,” the guiding light in our lives. We can easily become overwhelmed by the pressures of society, the comparison trap, and other forms of shame — this is when we have to identify our values. When we’re able to unpack what really makes us tick, versus what we think should be motivating us, we discover that we don’t need to play by anyone else’s rules. 

“When we’re able to unpack what really makes us tick versus what we think should be motivating us, we discover that we don’t need to play by anyone else’s rules.”

Unless an “Eat, Pray, Love” adventure is in your future, uncovering core values and beliefs proves to be less romantic than movies would like us to think. Yet, one of the benefits of an increasingly connected world is the plethora of resources available to us. We don’t have to travel halfway around the world to get in touch with ourselves. According to Scott Jeffrey, a career and life coach, identifying core values begins by reflecting on meaningful moments, times of limitation, and necessities in your everyday life. He suggests asking yourself questions and zeroing in on peak experiences in your life, as well as the moments when you felt the need to suppress feelings, and the things that fill you up each day.

Blogger Jennifer of Simply + Fiercely also suggests asking “why” questions regarding different areas of your life (career, friends, location, activities, etc.). Why do you work in the field you do? Why are your friends the people you surround yourself with? Why do you spend your time the way you do? Investigate the motivations behind your lifestyle choices and whether the reasoning behind your decisions feels true to you or not. 

“Investigate the motivations behind your lifestyle choices and whether the reasoning behind your decisions feels true to you or not.”

For example, the latter part of this past decade has been all about the “hustle,” so much so that I began to believe it’s how I want to live my life. However, upon further inspection, I’ve realized I’m not fulfilled by the hustle. I enjoy making genuine, lasting relationships over career advances. After reflecting on the times that gave me the most joy, I had to acknowledge that almost all of them involved loved ones, vulnerable conversations, and supportive environments. Connection, along with independence, comfort, creativity, and discovery, are some of my core values. 

Give this process the time it deserves, and be gentle with yourself if it takes longer than you’d like to identify your core beliefs. If you’re feeling stuck, there are many example templates online to get you started, although it’s vital to remember that this exercise is about honoring who you are, not who a list suggests you should be.

How to implement those values in life

Once you’ve identified your values, implementing them requires a bit of reflection as well. Assess your routine, friend group, purchasing habits, and overall lifestyle. Do these aspects of your life match your values? Start to observe your daily life and ask yourself if these various elements align with your beliefs or if they are hindering your commitment to those beliefs. While this process may lead to letting go of what no longer serves you, intentional living is more about moving towards what you want instead of moving away from what you don’t. 

“Intentional living is about moving towards what you want instead of moving away from what you don’t.”

By clarifying your values and the reasons behind them, you can set goals and take action in order to strengthen your relationship with those values. Communicate your values to your family and friends, and keep them in the loop as you incorporate different practices into your life. Allow your loved ones to support you in the journey towards intentional living. In addition, become mindful of how you spend your time and build in bite-sized daily or weekly rituals to support your values. Small acts, like journaling for 15 minutes, going for a walk, or calling a loved one, can keep you grounded in your truth. 

Consistently incorporating your values and beliefs in small doses will prepare you for bigger decisions, too, like which direction to take your career, who to spend your life with, or what to invest your money in.

How to stay connected to values

Intentional living is more than setting thoughtful plans. It’s also about how you react when those plans are suddenly thrown out the window. This concept is about getting to know your raw self so that, every time the world begins to lead you astray, you have something to lean back on. 

“If we’re not bravely living according to our values, then we’re just following the flow of traffic.”

We often make excuses for why we can’t live honestly. We blame society or our loved ones; we make up stories about our limitations. These excuses keep us from living intentionally. If we’re not bravely living according to our values, then we’re just following the flow of traffic. This often means making hard decisions, like changing our thinking or accepting a new reality. As limiting as that may seem, it’s incredibly freeing. 

Because when we’re consistently connected to our core beliefs, we discover who we are, even in uncertain or uncomfortable times.

 Audrey Stanton was born and raised in the Bay Area and is currently based in Los Angeles. She works as a freelance writer and content creator with a focus in sustainable fashion. Audrey is deeply passionate about conscious living and hopes to continue to spread awareness of ethical consumption.

The post How To Lead A More Intentional Life In 2026 appeared first on The Good Trade.

But life experience is a lot like birthday cake — best when it’s shared. 🎂 So this year, we decided to reach out to you, our readers, for even more advice across every decade of life.

And let us tell you — you delivered. We spent hours poring through advice from people in their teens all the way up to their seventies, grateful for all you had to share. Some of you even gave advice for years you have not yet reached, and they read like beautiful manifestations and affirmations of what you want for your life and for others. 

We selected some of our favorites below, but know that every tidbit of wisdom was received with warm hearts (and some teary eyes). Thank you, friends, for making the internet a kinder place, and for making aging seem a lot less scary.

Have your own piece of advice? We’d love to hear about it in the comments! ✨

Table of contents

• Advice for your teenage years
• Advice for your 20s
• Advice for your 30s
• Advice for your 40s
• Advice for your 50s
• Advice for your 60s
• Advice for your 70s (and up!)

Advice for your teenage years

“Trust in yourself and what you know. Don’t feel like you need to fit into a mold or what everyone else says you should be into, look like, dress like, etc. Let your inner voice guide you, and when in doubt, read some books!” —Ifrah A, 20s

“Meditate.” —Colette G, 20s

“Build self-confidence through keeping promises to yourself while you still have a ton of energy! Trust yourself to follow through on doing the things you deserve, like moving your body, eating whole foods, spending time with friends, and everything that makes life fun.” —Anonymous, 20s

“People aren’t thinking about you nearly as much as you think they are.” —Rachel T, 30s

“I don’t know who started the rumor that women need to be hairless to be attractive, but men don’t care. Anytime I’ve mentioned not being waxed or shaved the answer is always ‘so?’ Do what you want, it’s your beautiful body.” —Jacqui D, 30s

“Keep tweezers and wax far away from your eyebrows.” —Hanna S, 30s

“Slow down. You’ll grow up faster than you think and there are so many experiences to be had right now. Savor the time. Learn from the good and the bad. The intensity of your emotions are a gift, don’t ignore them. Sit with them. Consider them. And never be afraid to ask for help. You are loved.” —Laurie N, 40s

“Give yourself some grace and learn about how hormones impact your experience and perception. Be kind to yourself. Enjoy the freedom of your teens while respecting it and take into account how future you may be impacted by present choices.” —Elizabeth C, 40s

“Your parents are on your side. Your family is always going to be there. Value your time with them.” —Manjusha G, 40s

“As much as you want to moan and groan when your parents start acting ‘all young and silly,’ LET THEM. Life flies by REALLY fast and reliving teenage moments to them feels like yesterday.” —Nic K, 40s

“Find a mentor that you can share feelings with and ask important questions Don’t worry about not being in the cool gang, you will find your groove and tribe many times over throughout your life” —Sandi C, 50s

“Find your hidden gem. What makes you tick? Claim it. Find a good therapist. Go at least 4 times then you’ll have the rapport in place for when you need it. Avoid alcohol. Don’t ask why…just wait.” —Lisa PS, 50s

“Be open and learn from your elders. They have life experience which turns into wisdom as it ages.” —Amy S, 60s

“Oh darlings, just hold on tight. It’s all so confusing and wonderful all at the same time. Choose your friends carefully and don’t be afraid to be yourself and love that person.” —Dianne S, 70s

“Oh darlings, just hold on tight. It’s all so confusing and wonderful all at the same time. Choose your friends carefully and don’t be afraid to be yourself and love that person.”

Dianne S, 70s

Advice for your 20s

“Find something you enjoy that you can go to when in tough times.” —Anonymous, 20s

“You should not compete with others, drink way less, and ask a lot of questions. Also, suffering in relationships is not love. Leave.” —Mariana CR, 20s

“Know your worth and that it’s okay to make changes. You don’t have to be locked into a path and follow that to its end. You can shift and change course. Your skills and time are valuable, never let anyone else undermine that.” —Ifrah A, 20s

“You definitely don’t have to know your next step (your 20s are for figuring yourself out), but you should have a strong set of values by your mid-20s that guide the decisions you make. That way, you’ll end up in the right place, even if you don’t know what that place is right now.” —Anonymous, 20s

“Be intentional about your relationships, learn to invest in those people that also invest in you. Continue to love others. Go at the pace you’re called to go, you don’t need to get married right away, or have kids right away, or get a house right away. Everyone has their own pace.” —Shine R, 20s

“Celebrate your friends’ accomplishments, big or small. A new apartment, an engagement, leaving a crappy job…Be happy for the people around you!” —Celia W, 20s

“Everything will be constantly changing during your 20s, so try your best to build a relationship with yourself that can ground you when things become confusing or overwhelming. Get to know yourself (and your inner child, very important!), meditate, move your body, do more of what you like, say no to the things you don’t and try not to take life too seriously.” —Iris G, 20s

“You can change. And change again. And change again.” —Farrin M, 30s

“Have fun! Make mistakes and learn from them!” —Jen K, 30s

“Approach this decade with ferocious curiosity” —Kimberly H, 30s

“Sexual health is important, get your pap smear every year, get tested for STDs, and make sure your partner does as well.” —Jacqui D, 30s

“Everyone is struggling. It’s not just you.” —Hanna S, 30s

“Don’t turn down road-trips or special moments with one or both of your parents. You’ll regret it if you turn down some sweet bonding time.” —Anonymous, 30s

“Life is long: don’t rush to work and have a stable life. Don’t obsess over money, clout and status. Dance, cook, have sex, do drugs, stay at home, sleep in the streets, do whatever except obsess over work and money.” —Elena S, 30s

“Even though everyone says you should find a career in something you love, not everyone should. Depending on that about which you are passionate for your livelihood can take the joy out of it. Find a job you enjoy, one that is fulfilling, but it’s okay to keep your passions for yourself.” —Laurie N, 40s

“Be kind to yourself. Learn how to enjoy spending time on your own.” —Elizabeth C, 40s

“You will not be the same person 20 years, don’t take it too seriously.” —Michelle L, 40s

“Eat healthy, drink water, take care of your skin and get exercise, and build healthy routines, rituals, and habits—your 40+ age self will massively thank you.” —Nic K, 40s

“Work on yourself in little ways (with that therapist from your teens :). Start saving money. Start thinking about needs vs wants. Kiss a lot of different people. Say nice things to yourself in the form of affirmations. If you have a shitty mom or dad, find new role models. Journal. Travel to as many countries as you can. Begin in this decade.” —Lisa P, 50s

“My 20s were the toughest decade for me, trying to find my niche. Explore. Try different jobs. Live in different parts of the world. Be open to learning more about yourself. I was drawn to Tarot cards and astrology to understand myself. Therapy never hurts.” —Amy S, 60s

“Get out of your head and into the world, experience is much better when you feel it with your heart.” —Susan M, 60s

“Fall in love with everyone.” —Dianne S, 70s

“Get out of your head and into the world, experience is much better when you feel it with your heart.”

Susan M, 60s

Advice for your 30s

“Develop an awareness of how you feel and follow it. Drink your water, wash and moisturize your face. Quit that job. Find a new one thing and follow it like a rabbit down a hole.” —Farrin M, 30s

“Don’t panic if you seem to be doing things later than everyone else. We all grow and discover at different rates. At the same time, don’t let fear hold you back. You are so much stronger than you think.” —Jessie C, 30s

“This is where transformation happens. This is when you learn about yourself more than ever. Allow it, embrace it and be proud of how far you’ve come” —Allison R, 30s

“Glass of water before bed. Glass of water before morning coffee. Now that does a body good.” —Hanna S, 30s

“If you’re not happy, make a change until you are. Life is too short to spend living someone else’s narrative. Nothing matters as much as being true to yourself. So do the things that make you happy and distance yourself from those that don’t.” —Cris A, 30s

“Trust your gut but don’t always do as your experience tells you: take chances, risk things, cry a lot.” —Elena S, 30s

“I felt like this was the time when I started to settle into my being, my life, and my future but that wasn’t quite right. We should constantly learn, change, evolve, and expand. From our souls to our bodies to our surroundings, seek growth. Surround yourself with love and people who nourish you. Find your community (if you haven’t already) and build upon your foundation.” —Laurie N, 40s

“This is the stage for some belly button gazing and doing some self work.” —Michelle L, 40s

“Be patient with your partner — you are together for a marathon, not a sprint.” —Manjusha G, 40s

“Perfect the art of being attentive and buying quality gifts people will love to receive. Invest in a quality mattress and quality bedding — sleep is important and you best love being in the place you do it every night” —Nic K, 40s

“Take care of yourself, this includes your: feet, mental health, and physical strength. Also, if you’re interested in starting a family and haven’t yet, it can still be done — admittedly, having my one and only baby at 40, I can tell you that you can do it, just know your body can struggle more if you’re not actively working towards improving yourself (exercise, etc.).” —Rebecca W, 40s

“Be kind with your changing self. Life is happening now. You don’t have to be perfect to be accepted or loved.” —Marie C, 40s

“There is no perfect time to start a family.” —Michelle Q, 40s

“Stop trying to be happy all the time. Strive for contentment and appreciate happy when it happens.” —Regina M, 50s

“Stay true to yourself. This is the decade when you might erode/lose who you are at your core due to life changes, partnerships, children, and peer pressure.” —Cathy V, 50s

“Travel. Travel. Travel. Develop grounding daily practices. Trust. Begin investing. Learn new things. Read all the time. Be a good friend. Find your inner wisdom. Talk to her regularly. Keep checking in with your therapist. If they suck, definitely find a better one.” —Lisa PS, 50s

“Eat well, watch alcohol consumption.” —JA, 60s

“Don’t feel that you have to take on everything. Job, marriage, parenthood. You’ve still got some time, you’re still growing. No unnecessary pressure.” —Dianne S, 70s

“Trust. Begin investing. Learn new things. Read all the time. Be a good friend. Find your inner wisdom. Talk to her regularly.”

Lisa PS, 50s

Advice for your 40s

“If you’re lucky, you still have as many years ahead as behind. What an amazing time to exist. The knowledge you have earned over the last few decades can make this the most beautiful time in your life so far. This can be the decade of comfort and exploration. You’ve likely established yourself in one way or another. Maybe it’s time to lean into that or maybe it’s time to renew yourself. It’s also time to make sure you’re taking care of your body and mind. Feed and exercise both in a way that rejuvenates. You will be rewarded for that love.” —Laurie N, 40s

“Take care of your skin (full body), do more of what you love, and go to bed by 10 — or find a way to get all your sleep.” —Anonymous, 40s

“Be kind to yourself. You are still so young and don’t forget it. Appreciate your body.” —Elizabeth C, 40s

“If you haven’t started already, spend as much time and collect as much wisdom you can from the elders in your life you’re close to. […] Your 30s will have flown by and your 40s go even faster. Stop filling your life with clothes, make-up and other material things. Spend the money on trips and memories and experiences, and savings.” —Nic K, 40s

“You still have plenty of time ahead of you. Make this time yours and not others’!” —Marie C, 40s

“Remember that even those people in your life that you trust fully will eventually cause hurt to you through betrayal, dishonesty, or just plain bullying (yes, bullying is still a thing). Having the grace and strength to get through these challenges are built throughout your earlier decades. Don’t lose who you are because those of peer pressure.” —Cathy V, 50s

“Trust your inner wisdom. Claim your voice. Keep traveling. Nurture friendships. Hire help. Limit alcohol. Keep your practices strong. Give time to your community. Take your neighbor’s garbage cans in and out. Travel. Volunteer in another country. Keep learning. Get a dog. Write. Teach others what you know best. Be kind. Tip a lot. Save and spend. Do both equally.” —Lisa PS, 50s

“I felt my strongest, internally in my 40s. Sex is great. Go for it.” —Amy S, 60s

“Buckle up. Contribute to 401k, patience, enjoy life while kids are still home.” —JA, 60s

“Ok now you are a big person….an adult. You may think you were before but most people shouldn’t have made life altering decisions before now.” —Dianne S, 70s

Advice for your 50s

“I have just turned 50 and although I’ve just moved countries, changed my career, learning a new language, I’m still searching out things to do, places to go….. live life to the full. I’m focused on my health because I want to be fit and independent for as long as I can. I make sure people I love and my well-being are at the forefront of my life. Looking back I probably have only one wish which is that I probably should have invested more but it’s only a minor practical thing that I can say from hindsight.” —Sandi C, 50s

“Continue to learn every day, especially through younger and older people. Be open to evolution and keep in mind that the world is so incredibly different than when you were growing up. Practice patience with those who feel like their old ways are the best ways but also free yourself from their company when you realize that their values and philosophy about living are completely contrary to yours.” —Cathy V, 50s

This is a good time. If you’ve taken care of yourself, your body is probably perfect. So is your mind. You have gained knowledge and experience enough to give good sold information and advise. It’s a decade to reevaluate and look at some of the things you wanted to do but didn’t. If you are a parent you can start to have a meaningful adult relationship with your children.” —Dianne S, 70s

Advice for your 60s

“WOWOWOW…how did I get here and what is next? I spent too many years surviving, sometimes thriving, sometimes crying, but 60 wasn’t on my radar. Dream of your next life early on.” —Susan M, 60s

“60s are a time to reflect and think about the person you are. If you’re retired and worked all of your life you most probably didn’t take the time to tweak any emotional flaws that may have been their all your life. It’s time to sit back any really look at the way you are, or not loving yourself. It’s time to stop giving any of your energy to criticism, negativity or judgment to yourself and to people and things around you. It’s time to realize that what you think is who you are. Be soft, be accepting. We’re all, including you, doing the best we can.” —Dianne S, 70s

Advice for your 70s (and up!)

“It’s really a lovely decade. BTW, I forgot to say all this time you should have been moving and breathing! If you have, and you’re healthy, enjoy every minute. It’s one of the best times in your life. Spend time being kind, generous. Laugh a lot. Stay mindful, love every moment this life continues to give you. Being is a privilege and an honour. Don’t ever take it for granted. Love yourself. See beauty in the world. And look in the mirror every day and tell that reflection looking back how wonderful they are. The world is Divine and so are you.” —Dianne S, 70s

“Love yourself. See beauty in the world. And look in the mirror every day and tell that reflection looking back how wonderful they are. The world is Divine and so are you.”

Dianne S, 70s

Emily McGowan is the Editorial Director at The Good Trade. She studied Creative Writing and Business at Indiana University, and has over ten years of experience as a writer and editor in sustainability and lifestyle spaces. Since 2017, she’s been discovering and reviewing the top sustainable home, fashion, beauty, and wellness products so readers can make their most informed decisions. Her editorial work has been recognized by major publications like The New York Times and BBC Worklife. You can usually find her in her colorful Los Angeles apartment journaling, playing with her two cats, or crafting. Say hi on Instagram or follow along with her Substack, Pinky Promise.

The post We Asked Our Readers For Advice On Aging By Decade — Here’s What You Had To Say appeared first on The Good Trade.

“I recall the cool, crisp air rising off the ice rink at Rockefeller Center and brushing my face while I watched the skaters.”

Fast-forward to grown-up life, with its accompanying pressure to make the holidays memorable. Whether it’s finding the perfect gift, making the best cookie ever, or decorating to the max, we strive to create Hallmark moments rather than savoring our actual experiences with mindful attention and intention. We may spend so much time imagining how we’d like things to go in our heads that we miss what’s going on in our lives — for example, baking cookies with your son or daughter and focusing on how they turn out, but not the magic of the moment with your child. Or, spending days preparing a meal for your holiday guests only to discover that by the time they show up, you feel depleted and don’t enjoy the meal.

As a psychologist, I’ve heard from so many clients about the difficulties this season brings up. As we head into the season, I wanted to share some thoughts on how to remain present, even as the holidays shake up our routines and stir up feelings and stress. 😌

What is presence?

For me, being present means being fully engaged in the moment, losing track of time. Some people call it “being in the zone.” When was the last time you were in the zone? What did it feel like? What were you doing? For most of us, it’s very gratifying and fulfilling to be in the zone, although it’s often challenging. So, if presence feels good, why don’t we do it more?

“For most of us, it’s very gratifying and fulfilling to be in the zone, although it’s often challenging.”

Simply put, because the environment we’re living in is designed to distract us. The average person is exposed to hundreds or even thousands of commercial messages every single day. Whether we’re on our laptop, desktop, phone, or iPad, everyone is trying to capture our attention. When was the last time you were in your car and got to your destination without noticing your route along the way? Or someone was speaking with you, and you didn’t hear a word they said? Or you ate your meal, and you didn’t taste it? One of these probably happened to you once or more in the past week.

Despite practicing mindfulness for the past 15 years, I still experience many “mindless” moments when my life is happening. That’s because it takes practice.

Being present is possible but not easy

Even with an environment filled with distractions, we can learn to practice presence. The more we put our attention and intention on the moment we’re in, the stronger our “presence muscle” becomes. Since the experience of being present to a positive or neutral event is accompanied by feeling good, this will make our behavior of “being present” more likely to occur again. Over time, this becomes more automatic and can develop into a habit that offsets our tendency to be distracted both externally with the messages that bombard us daily, and internally with our own thoughts and feelings.

“The more we put our attention and intention on the moment we’re in, the stronger our ‘presence muscle’ becomes.”

For the last 4 years, I’ve been participating in a 5K walk/run in Springfield, Missouri on the first Saturday in November. Usually, I’m preoccupied with thoughts and fears about whether or not I’ll complete the course, but this year I focused on noticing and savoring my experience. Let me describe exactly what I mean. Instead of worrying about how far I had to go, I paid attention to the sights, sounds, and other sensations around me.

It was a crisp fall morning with the sun just coming up as we started. I could hear the other participants happily chattering and the sound of athletic shoes striking the pavement. Bystanders cheered and rang cowbells when we came by. I saw the changing fall colors on the trees and the rustling of their leaves. The sky was clear, and the temperature gradually warmed the further we walked and ran. I could feel my cool, steady breath moving in and out of my body. Tuning into my senses helped me relax and enjoy my experience, rather than focusing on and worrying about how far I had to go. 🏃‍♀️

Body-centered practices to rediscover and reclaim presence

Over the years, I’ve developed a mindful stress reduction program that I call “Stress Less Live Better.” I start with three body-centered practices: In Simply Breathe, the object of attention is your breath, and the intention is letting go. In Soothe Your Body, the object of attention is your body, and the intention is to pay attention. In Savor the Moment, the object of attention is your five senses, and the intention is savoring your experience.

“When your attention starts to stray, and it probably will, just gently and lovingly bring it back to your breath without judgment or self-criticism, as it flows in and out.”

My program starts with these three body-centered skillsets because it’s easier to get out of our heads when we’re focusing on our bodies. We start with breath since it occurs effortlessly without us having to do anything. I tell my students: When your attention starts to stray, and it probably will, just gently and lovingly bring it back to your breath without judgment or self-criticism, as it flows in and out.

Pairing this with attention to what I see as the four pillars of health — sleep and rest, exercise, nutrition, and stress reduction — will ensure you have a good baseline to begin.

How to be mindful during the holiday season

Now that your body is starting to settle down, it’s time to put your rational mind back in the driver’s seat. Research indicates that we spend 80% of our time worrying about the future, 20% regretting the past, leaving little time in the present moment. During a stressful time like the holidays, we’re even more prone to drift from our present.

I frequently collaborate with Cristle Griwach, M.A., M.F.A., an experienced health educator, advocate, and health literacy expert. Together, we developed these six tips to quiet your emotional brain and re-engage your rational mind during this time of year:

1. In any season, gratitude is a helpful mindfulness practice. At the end of each day, think of three things you are grateful for. You could start a holiday gratitude journal or just make a mental list at the end of the day. The benefit of writing it down is that the list will help you preserve the memories. I find that looking back at what I was grateful for last week makes me happy all over again.

2. Over the years, I have learned to keep the holidays simpler, and I like it. Instead of too much holiday decor and too many presents, I decorate minimally, with intention, and limit presents to a few. My family enjoys this simpler routine that more closely mirrors the calmness and serenity of winter. We would rather fill up on experiences than things we probably don’t really need.

There is a wonderful Victorian tradition for filling children’s stockings that works as a gift guide for adults, too.

“Something to eat;
Something to read;
Something to play with; and,
Something they need.”

3. This is a great time of year to contact old friends. You could even mail out actual holiday cards, or digital cards, email, or make a phone call. Connect with friends and family and share memories together.

4.  Engage in creative activities that you enjoy. Some people like to decorate cookies or wrap elaborate packages. If that’s not for you, try coloring, holiday decorating, or journaling. Whatever you enjoy. Throughout the year, I save clever craft ideas and then select a few to try during the holidays. It can be something as simple as a new way to wrap a package.

5. Make time to appreciate how much you have learned and grown this year. Look back on challenges you have met, skills you have learned, and obstacles you overcame. I bet that if you think about it, you will be pretty impressed with yourself. So, hats off to you!

6. Finally, treat yourself by doing something special just for you. It could be as simple as listening to your favorite holiday song, getting a manicure, or phoning a friend. Whatever you do, make it about you. By prioritizing self-care, we remind ourselves that we deserve to enjoy the holidays just as much as anyone else.

Once you’ve practiced being “present” during the holidays, keep this tradition alive throughout the year. Celebrate yourself and your life unfolding moment to moment. Not only is our presence a gift to our loved ones, but it is also a present to ourselves. Enjoy!

Dr. Diane Sanford is a women’s health psychologist specializing in empowering women through every stage of life. For 35+ years she has prescribed self-care and mindfulness to guide her clients towards inner peace and self-awareness. To achieve clarity and balance in her own life, her self-care and mindfulness practices include yoga, meditation, walks in nature, reading, cooking, spending time with loved ones, and playing with her 20-month-old grandson, Cameron. You can visit her at drdianesanford.com.

The post How To Experience The Holidays With Presence appeared first on The Good Trade.

“We rehearsed every Monday, and when I first joined, I really needed that structure.”

What’s my obsession with Mondays, you ask? A couple of years ago, I decided to join a community choir in Chelsea. We rehearsed every Monday, and when I first joined, I really needed that structure. I was clouded by depression (which I later found out was due to an acne medication I was taking), and my remote job only made me feel more isolated. 

Music has always been intertwined with my DNA, as tangled up in it as corded headphones at the bottom of your bag (a lost art, right?). My dad plays Chopin on the piano like it’s as easy as Hot Cross Buns; my mom’s voice rivals an angel’s. So as soon as I could sit on the piano bench without sliding off, I was taking lessons. Then I married the keyboard to the vocal chord, taking voice lessons, singing in select choirs, and even sometimes playing out with my dad. 

So when I needed something to lift me out of my melancholy, community choir seemed like just the thing. And it was. For a while. 

But then I started to get burnt out by the whole “every Monday” thing. I couldn’t say yes to other plans, or even have the option of doing nothing on what is famously the most draining day of the week. The commute to choir was lengthy, almost an hour each way, made more hectic by rush hour, near-certain train delays, and the anarchic bedlam that is the Times Square subway transfer. I spent most of the rehearsal not focusing on the music, but impatiently checking my phone to see how close we were to the end. 

“I started to get burnt out by the whole ‘every Monday’ thing. I couldn’t say yes to other plans, or even have the option of doing nothing.”

So, I thought about quitting. And then not quitting. Over, and over, and over again. I imagined how calm I’d feel having a Monday evening with no obligations. But that fantasy would be swiftly shattered, or at least fractured, when I would think about Betty, the older woman in the tenor section who always smiled when I walked in. Or the two women I sat next to in the soprano section, and how we’d snicker between measures, the adult version of passing notes in class. And Dusty the golden doodle, who was adamant that belly rubs were far more important than the SATB arrangement of “Smooth Operator.” 

Because, of course, choir was about singing. But I can sing in the shower. The people (and dogs) made the choir worth it, and I felt as if quitting meant I didn’t appreciate them the way I should have. Despite that guilt, I couldn’t hide that I just wasn’t looking forward to choir anymore. And once I was able to admit that, it seemed like it should’ve been easy to leave the choir behind. So why was I having such a hard time making this decision? 

“I felt as if quitting meant I didn’t appreciate them the way I should have.”

Rebecca Hendrix, LMFT, helped me unpack that. As I described my dilemma, Hendrix noticed that this was more than a mild case of indecisiveness. I was judging myself, terming myself a “quitter” and allowing that declaration to color how I thought about myself. 

She suggested a reframing of my decision from one that condemns change to one that celebrates my ability to listen to my needs, both now and in the past. When I started choir, I was listening to my needs at the time: More social interaction, a new routine to soften my depression, a return to more musical roots. Now, I have different needs: More downtime during the week, and space for more spontaneity, should I want it. 

While quitting felt so negative to me at the time, I now realize that the ability to let go of a hobby is just as vital as taking the leap to start one. But acknowledging that is one thing. How do you actually do it? 

Accept that you won’t be 100% certain 

We’d all like to be unflinchingly sure of the decisions we make, but that’s not the reality. That tug in the other direction, that gray area that never seems to settle into black or white, can cause us not to act on very real feelings. But as it turns out, being uncertain about something and doing it anyway, that is where progress is made. 

“We’d all like to be unflinchingly sure of the decisions we make, but that’s not the reality.”

Being a marriage and family therapist, Hendrix remarked on her experience with couples, saying, “I can’t tell you how many couples walk down the aisle, feeling like they should be 100% like, ‘This is the best day of my life, I’m absolutely certain this is the best person for me.’ They’re not. But they walk down the aisle anyway, and they have a very healthy, long-term, successful relationship.” 

Certainty can be comforting, but it can also make us more rigid than we need to be. Uncertainty just means that thing you’re quitting is nuanced — not all good, not all bad. 

Listen to your gut, but don’t judge it

If you’re feeling like you might want to quit something, there’s probably a reason. Whether it’s dread, boredom, burnout, or some cocktail of the three, those are flags worth paying attention to. Your job is to give those signs a nod, without slipping into judgment. 

“If you’re feeling like you might want to quit something, there’s probably a reason.”

Hendrix gives the example of choosing to end a friendship. “Someone might ask, what does it mean about me that I don’t want to be friends with this person anymore? Well, I make it mean that I’m not kind. Can I forgive myself and say that just because I’m not going to be friends with that person doesn’t mean I’m not kind?”

She calls this a self-honoring choice, one where you resolve not to draw conclusions about your character based on a single decision. We can apply this to everything, including the hobbies we choose to step away from. 

“She calls this a self-honoring choice, one where you resolve not to draw conclusions about your character based on a single decision.”

Okay, so what if it’s something more important than a hobby? What if you’re volunteering for a cause where people depend on you? Isn’t it selfish to quit in that case? 

Hendrix says no. “It’s not selfish, it’s self-honoring to take care of myself first. Because if I do, I’m going to have more to give.” 

It all comes back to the ever-evolving nature of our needs. Just because you commit to volunteering in one period of your life doesn’t mean you have to do that forever. And it also doesn’t mean that the time you did show up is worth less because you didn’t stick with it. 

Your hesitancy to quit might be exactly why you should

If you’re reading this, you’re probably someone who makes decisions methodically. That doesn’t mean you break out a pros and cons list to buy a new pair of jeans (though if you do, I would not judge it). But you’re less impulsive when it comes to the way you distribute money, time, and energy. 

“We’re hard-wired to persevere, to follow through, even when it’s inconvenient.”

That’s a good thing! We’re hard-wired to persevere, to follow through, even when it’s inconvenient.

Your hesitancy to quit means that you’re a thoughtful person who makes grounded decisions. And sometimes the best decision is to grant yourself the fluidity to let go of a hobby, rather than digging your heels in as if to say, “I planned to like this, so I have to like it.” 

Just because you quit something doesn’t mean you can’t come back to it

Viewing my decision as permanent is what made it stressful for me. I felt like I was operating within some kind of “The Little Mermaid” logic: You can trade your tail for legs, but you have to give up your voice forever. 

Again, it comes back to self-judgment, or even the judgment you imagine others are casting on you. Those people stuck with choir, those people aren’t quitters, those people are better at balancing life than I am… the list goes on. 

“It comes back to self-judgment, or even the judgment you imagine others are casting on you.”

Chances are: No one is analyzing your decision that deeply. If you take some time off from a hobby and decide to go back to it, no one is going to think that you’re lesser for it. 

You shouldn’t either.

Olivia Macdonald is a NYC-based writer. Her advertising work for clients like the Harris-Walz campaign and the state of Connecticut have been featured in AdWeek and AdAge, but more importantly, have been a big hit in the family group chat. You can read more of her writing in her newsletter, om nom, and on her website.

The post How I Learned That “Quitting” Isn’t Always A Bad Thing appeared first on The Good Trade.

My husband turned to ask me if we should invite everyone over for an early dinner. I wanted to spend as much time as possible with everyone, especially those who lived far away, so the answer was obvious even though this would mean throwing an impromptu dinner party for thirty people. 

“The answer was obvious even though this would mean throwing an impromptu dinner party for thirty people.”

We let those we could know in person to come by around four, and asked them to text the ones we hadn’t been able to touch base with to spread the word. On the way home we swung by the store, grabbed a couple of bags of pasta, one gluten free alternative, and a whole bunch of vegan sausages. We went home to do what we could to prepare.

We pulled out any spare chair or stool we had, put two huge pots of water on to boil, dumped two or three jars of sauce into their respective pots once the noodles had cooked and set out several large baguettes next to the butter dish. Thoughtful guests who had a chance to run by the store brought bottles of wine. When they arrived, we instructed everyone to grab a plate and let people know where they could find the glassware so they could help themselves.

Anyone who was able-bodied and under the age of fifty sat on the floor, leaving the seats for the likes of my grandma’s generation, which included my 88-year-old grandfather, two of my great uncles, and two great aunts. My grandmother was the first of their generation to go, and this was the first time my generation would grieve someone we’d grown up making memories with. I was very aware that this was the beginning and the end of an era.

“I was very aware that this was the beginning and the end of an era.”

One of the things I remember most about that night was my mother and one of her first cousins sitting on the rug, legs folded to their chests and plates atop their knees, giggling and clinking their glasses. I couldn’t help but think this was the best possible way to close out the day of my grandma’s funeral — a woman who had gathered all of us so many times before and had hosted countless dinner parties over the decades.

Another especially meaningful gathering that comes to mind is my husband’s 34th birthday. To mitigate our guests’ wide array of dietary needs, we invited each group or pair to bring a dish of their choosing. That night we ate vegan tacos, enjoyed an artfully curated charcuterie plate, and a traditional Middle Eastern dish called makloubeh that is cooked in a huge pot and served only after a climactic move that requires the server to flip the enormous dish upside down and hope that the rice doesn’t spill everywhere (the flip was a success — we have a video!).

After we ate, we headed out back to sit around the fire pit, as usual. Everyone had seconds and thirds, smoked hookah, and laughed into the night. The meal was a rich mish-mash, the evening a hodgepodge — just like us.

“The meal was a rich mish-mash, the evening a hodgepodge — just like us.”

Perhaps my favorite, though, was the time we hosted forty people at our house for Thanksgiving. We still lived in that same two-bed, one-bath house that was built in 1920 — arguably too small to host a large group of people. Modern amenities were few and far between. But she had character for days, and we had a really long driveway that inspired us to set up the longest table we possibly could and invite everyone who could come.

And they did. We filled the table to the brim. We rented linens and chairs and dishes, and everyone brought an entree or a side. One of our dearest friends filled vases with foraged blooms from the neighborhood and made personalized name cards. Another brought his turntable and made it his job to keep the music going. 

The people who came spanned four generations, several different family trees, and folks drove in from the desert and up from San Diego. I remember both ends of the long table were reserved for our two guests in wheelchairs. I remember missing my grandpa, who had died just a few months before, and really wishing he was there. I remember my daughter, not even a year old, wearing a red corduroy jumper, the youngest at the table. 

The candles burned all the way down, surrounded by half-empty glasses, wine stains, and the general mess of a well-used tablescape after everyone has finished their meal. Most people stayed well into the night, and I remember at one point capturing a video through the back window of a handful of men gathered around the fire, laughing. I knew this was it — the thing we’re all always chasing. Connection and community.

“I knew this was it — the thing we’re all always chasing. Connection and community.”

We woke up the next morning to the leftover mess in the backyard. Our friends who had spent the night helped us clean up. Our daughter played while we did so. It occurred to me that this was her very first Thanksgiving, and what a Thanksgiving it was.

To be honest, our great big Thanksgiving dinner wasn’t exactly within our budget. And often hosting more people than we planned isn’t. I’m certainly not advocating for financial irresponsibility, but my point is we’ve never once regretted the splurge.

Now it’s old hat, second nature for us to invite our friends and their kids for a post-nap run around the backyard and casual dinner parties. If capacity allows (emotional, physical, or otherwise), we pivot to add one more to the table, one more to the calendar, one more evening to our rolodex of priceless memories with the ones we love.

Kate Arceo is the Community Manager at The Good Trade. She has a Bachelor of Science from Evangel University and has over 5 years of experience reviewing sustainable home and lifestyle brands, as well as organic kids’ apparel and nontoxic cosmetics. When she’s not hosting dinner parties with her husband at their home in Southern California, you can find her sipping a latte at their local coffee house or shopping for strawberries with her kids at the farmers market. Say hi on Instagram!

The post The Case For Hosting (Even If You Don’t Have The Perfect Home) appeared first on The Good Trade.

In my practice as a functional medicine doctor, we often talk about food as medicine, movement as medicine, and sleep as medicine. But gratitude? Gratitude might be one of the most underappreciated forms of medicine of all.

“Gratitude might be one of the most underappreciated forms of medicine of all.”

When we practice gratitude, something profound happens: Our nervous system softens, our heart rate steadies, and our brain begins to rewire itself toward safety and connection instead of vigilance and stress. That single moment of thankfulness ripples outward — lowering cortisol, balancing hormones like serotonin and melatonin, improving digestion, and even supporting deeper, more restorative sleep.

The research is clear: Gratitude doesn’t just make you feel better. It changes you on a cellular level. 🫶

How gratitude rewires stress hormones

Let’s start with a simple but confronting question: Are you more often grateful, or chronically stressed?

Usually (and I mean no shade when I say this), we don’t need practice in being stressed. But we do need practice — and reminders — to make gratitude a habit that lasts longer than November.

Chronic stress keeps the body in a perpetual state of “fight or flight.” Cortisol rises, heart rate quickens, and your system stays on high alert, constantly scanning for the next demand. Over time, this wears on your biology. Your stress response becomes dysregulated, hormones lose rhythm, and symptoms like fatigue, anxiety, poor sleep, and inflammation begin to appear.

“When the body feels safe, healing, hormone balance, and true rest finally become possible.”

Gratitude, on the other hand, sends the opposite message. It tells your body, you’re safe now. And when the body feels safe, healing, hormone balance, and true rest finally become possible.

Thankfulness works like a counterbalance. When you intentionally shift your attention toward what’s good — a moment of laughter, a sunrise, a warm meal — your brain releases dopamine and serotonin, the same neurotransmitters that elevate mood and build emotional resilience. Studies show that consistent gratitude practice can lower cortisol levels by up to 23%, improve heart rate variability, and even reduce inflammatory markers like C-reactive protein (CRP).

In short, gratitude helps regulate the very systems that stress disrupts — your hormones, your sleep, and your sense of inner calm. It doesn’t erase life’s challenges, but it gives your body a way to respond to them with steadiness instead of survival.

The hormonal ripple effect

Your hormones respond directly to your emotional environment. When stress dominates, cortisol suppresses reproductive hormones like estrogen and progesterone, disrupts thyroid function, and interferes with blood sugar balance. Gratitude acts as an antidote to that spiral.

But it’s not just about thinking grateful thoughts — it’s about feeling them. There’s a somatic difference between saying “I’m grateful” out loud and actually pausing long enough to sense gratitude in your body. That felt awareness — the warmth in your chest, the breath that deepens, the shoulders that drop — is what tells your nervous system you’re safe.

“There’s a somatic difference between saying “I’m grateful” out loud and actually pausing long enough to sense gratitude in your body.”

When your body perceives that safety and connection, oxytocin (the “bonding” hormone) rises, cortisol lowers, and your parasympathetic nervous system — the “rest and digest” mode — comes online. You digest better, your cycle steadies, your energy stabilizes, and your immune function improves.

The simple act of feeling what’s going right, even for a few seconds, creates a cascade that supports hormonal balance from the top down.

Gratitude and sleep: Why it’s easier to rest when you’re thankful

One of the most beautiful (and practical) effects of gratitude is how it supports sleep.

Studies from UC Davis and the National Institutes of Health have found that people who regularly express gratitude fall asleep faster, sleep longer, and wake up feeling more rested. Why? Because gratitude decreases rumination — the anxious, looping thoughts that keep us wired late into the night. Thankfulness is a powerful pattern interrupt for anxious thoughts that keep us wired into the night.

“When you consciously focus on what you’re thankful for, your brain shifts activity from the amygdala — the fear center — to the prefrontal cortex, the area linked to emotional regulation and calm.”

When you consciously focus on what you’re thankful for, your brain shifts activity from the amygdala — the fear center — to the prefrontal cortex, the area linked to emotional regulation and calm. This shift activates the parasympathetic nervous system, lowering heart rate and blood pressure and signaling safety to the body.

Thankfulness also boosts serotonin, a neurotransmitter that not only lifts mood but helps regulate melatonin — the hormone responsible for maintaining healthy sleep cycles. Research has shown that people who keep gratitude journals report lower nighttime cortisol and improved heart rate variability (HRV), a key marker of nervous system balance.

When you end your day by acknowledging what you’re thankful for, your brain begins to associate bedtime with safety and contentment rather than unfinished tasks or worries. It’s like a grown-up version of counting sheep, except it works by calming your biology.

Gratitude prepares your body for rest in the most natural way possible. It’s a practice that quiets the mind, regulates the hormones that govern sleep, and reminds your body that it’s finally safe to exhale.

How to build a gratitude practice that actually works

Gratitude doesn’t have to be grand or performative. It doesn’t require a journal, a perfect morning routine, or an inspiring sunrise. What matters most is consistency — not just checking in once at the end of the day, but weaving thankfulness into small, ordinary moments. The kind of gratitude that changes you is really just the practice of slowing down enough to feel what’s good.

Because gratitude isn’t just a mindset; it’s a physiological experience. When you let your body register safety, pleasure, or appreciation, even for ten seconds, you’re training your nervous system to recognize calm instead of chaos. Over time, that shift helps move your baseline from stress to steadiness.

Here are a few simple, science-backed ways to make gratitude stick:

• Habit stack it. Anchor gratitude to something you already do, like your morning coffee, commute, or brushing your teeth. Repetition helps your body feel safe in routine.
• Make it sensory. Instead of “I’m grateful for my health,” try “I’m grateful for how strong my legs felt on this morning’s walk.” Tangible details activate the parts of your brain linked to emotional regulation and reward.
• Share it out loud. Expressing gratitude to a partner, friend, or even a stranger increases oxytocin, the hormone that fosters connection and trust. And if it’s part of your spiritual practice, speaking your gratitude out in prayer can do the same — deepening both peace and presence.
• Catch it in the moment. Gratitude isn’t something you have to save for later; it’s something you feel as it’s happening. Think of it as your conversation with life. Notice the warmth of your coffee, your child’s laughter, the quiet between tasks. These micro-moments are where your nervous system learns to rest.
• End the day with it. Before bed, name three moments that went right. This lowers nighttime cortisol and signals to your body that it’s safe to rest.

Gratitude isn’t a thought exercise, but more of a full-body practice. The more you allow yourself to feel it, the more your body learns what peace actually feels like.

When things are hard

Gratitude isn’t about pretending everything’s fine when it isn’t. It’s about finding small anchors of light when life feels heavy. During difficult seasons, your brain’s negativity bias becomes stronger — it’s wired to scan for danger and protect you from further pain. That’s survival.

“Gratitude isn’t about pretending everything’s fine when it isn’t. It’s about finding small anchors of light when life feels heavy.”

But intentionally practicing gratitude, even for a few seconds a day, can shift your brain’s focus from threat to possibility. Research from UCLA shows that regularly acknowledging what you’re thankful for activates the medial prefrontal cortex, the area of the brain linked to emotional regulation and resilience. Over time, this changes how you process stress — not by erasing pain, but by strengthening your ability to move through it.

In somatic terms, gratitude helps the body remember safety. When you whisper “thank you” through tears or exhaustion, your nervous system gets the message: You’re still here, you’re still safe, and there is still good.

Gratitude doesn’t deny hardship; it helps your body metabolize it. It’s not about spiritual bypassing or toxic positivity. It’s about presence — allowing both grief and grace to exist in the same breath. Because sometimes the most profound gratitude isn’t loud or joyful. It’s quiet. It’s what gets you through.

The everyday medicine of gratitude

Gratitude isn’t something we save for the holidays or practice only when life feels good. It’s a daily rhythm that does your mind, body, and soul a lot of good. Thankfulness is a way of steadying ourselves in a world that moves too fast and asks too much.

“Thankfulness is a way of steadying ourselves in a world that moves too fast and asks too much.”

When practiced consistently, gratitude reshapes the body’s stress response, steadies hormones, and helps the nervous system rest. It’s one of the simplest, most profound forms of medicine we have — free, accessible, and backed by science.

The world constantly pulls us toward what’s missing, but practicing gratitude brings us home to what’s already here: our breath, our people, our bodies, and the quiet, ordinary miracles of being alive. ✨

Dr. Jaclyn Tolentino is a Board-Certified Family Physician and the Lead Functional Medicine Physician at Love.Life. Specializing in women’s health and hormone optimization, she has been featured in Vogue, The Wall Street Journal, and Women’s Health. As a functional practitioner and a breast cancer survivor, Dr. Tolentino is dedicated to uncovering the root causes of health challenges, employing a holistic, whole-person approach to empower lasting wellbeing. Follow her on Instagram here for more insights.

The post The Science Of Gratitude: How Thankfulness Transforms Your Hormones, Stress, And Sleep appeared first on The Good Trade.

“Grandma hobbies are gaining in popularity precisely because people are craving hands-on activities that don’t involve looking at a screen.”

When asked why grandma hobbies are taking off so dramatically, Shelly Dar, a mental health and wellbeing specialist in the UK who describes herself as a Nani (grandma) first and a therapist second, says, “We’re overstimulated and under-nourished in ways that matter. There’s also a longing for tangible skills that feel real and useful. In an economy where so much work feels abstract or precarious, being able to grow your own tomatoes or mend your own clothes is grounding.” Dar adds, “And honestly, we’re lonely. These hobbies connect us to generations before us and give us something to share with people around us now.”

The buzzy term “grandma hobbies” refers to a wide umbrella of activities. There are fabric and needle-based crafts such as sewing, knitting, crocheting, embroidery, and felting; paper-based crafts like scrapbooking, drawing, painting, and even letter-writing; nature-based activities like bird-watching and gardening; kitchen arts like cooking, baking, canning, pickling, bread-making; less “productive” activities like jigsaw puzzles and board games… It doesn’t really matter what the activity is as long as it involves your hands, deep focus, patience, and no screens (except for when you’re learning the skill, though you could also take an in-person class or use a book instead of YouTube).

“It doesn’t really matter what the activity is as long as it involves your hands, deep focus, patience and no screens.”

I’m a fairly scattered person in general, so right now I have several grandma hobbies and other hands-on activities on the go: a felting project, a crochet project, an embroidery project, plus I’m learning how to do Reiki — which, while not a traditional grandma hobby, does involve my hands, focus, patience, and no screens. I also enjoy the mindfulness involved in cooking a meal from scratch, and I’ve been trying to journal more. I find all of these incredibly compelling, so much so that I often wish I were doing them during the workday. As corroborated by the scientific evidence, grandma hobbies unsurprisingly make me feel calmer and more centered, as well as giving me a sense of accomplishment.

“Grandma hobbies give us a feeling of slowing down, coming back into our bodies and minds, and taking time to regain perspective on our lives and priorities,” says author and psychotherapist Eloise Skinner. “Grandma hobbies can also seem nostalgic (perhaps reminding us of our own grandparents) — a factor that is often strong during times of uncertainty or instability, and can also provide a sense of counter-cultural rebellion. And, of course, if grandma hobbies are trending, more people are likely to try or join in, especially if the trend is picked up on a wider cultural level.”

Another clear benefit of spending my time on activities like these has been relearning…well, how to learn. I dislike being bad at things, so learning a new skill is difficult, but I’ve been pushing myself through that discomfort with patience, determination, and a sense of acceptance that I won’t be the best at everything I do (or indeed anything I do). I don’t always manage it, but when I do, I can feel the benefits of really treating these hobbies like a discipline. It’s been a powerful antidote to the instant rewards technology provides.

What does science tell us about grandma hobbies?

Grandma hobbies feel good; anyone who’s ever tried them can tell you that. But if, like me, you’re someone who has to know exactly how things work, you’ll also be interested to know just how much science backs up the benefits of these hobbies. 

“From a therapeutic standpoint, these activities are genuinely regulating for the nervous system,” explains Dar. “The bilateral movement in knitting or kneading dough, the sensory input of soil or yarn, and the predictable rhythm all signal safety to our bodies. They activate the parasympathetic nervous system, which helps us rest and digest rather than stay in fight or flight.”

“The bilateral movement in knitting or kneading dough, the sensory input of soil or yarn, the predictable rhythm all signal safety to our bodies.”

– Shelly Dar, mental health and wellbeing specialist

And we don’t have to rely on anecdotal evidence to verify the truth of this. “Studies on knitting have shown it reduces anxiety and chronic pain, with effects similar to meditation,” says Dar. “Gardening has been linked to lower cortisol levels and improved mood.” Like knitting, crochet is positively associated with stress reduction and pain management; jigsaw puzzling may apparently protect from cognitive aging; bird-watching has been shown to promote wellbeing. There are similar studies showing the benefits of pretty much any grandma hobby you can think of, including scrapbooking, cooking, board games and arts and crafts generally.

“What I see in my practice is that these hobbies give people a sense of accomplishment that isn’t tied to productivity in the capitalist sense,” says Dar. “You finish a row, you harvest a pepper, you pull bread from the oven. That hits differently than checking off a work task. It’s satisfying in a bone-deep way.” Plus, Dar says, these activities also create pauses throughout the day, and therefore build in permission to rest. “You have to wait for dough to rise or plants to grow,” she says. “That enforced slowness is medicine for people who’ve forgotten how to rest without guilt.”

How to take up a grandma hobby:

I get it. With all the responsibilities already on your plate, it can definitely be really hard to take up and stick to a new hobby — my roughly 17 unfinished projects and I relate. But if you do choose to pursue a grandma hobby, “start slow and consistent — even 5-10 minutes a day could be a good way to begin a new hobby routine,” says Skinner. “Since grandma hobbies reward full present-moment awareness, try to find times where you can immerse yourself fully (for example, working on a crafts project before bed, or spending a short time in the garden in the mornings).” It’s about finding a hobby that lights you up, and which is also practical to keep within your existing schedule.

“It’s about finding a hobby that lights you up, and which is also practical to keep within your existing schedule.”

Also, as I’ve learned the hard way, it’s so important to do your best to let go of perfectionism. “Start small and let it be imperfect,” says Dar. “You don’t need the fancy yarn or the perfect garden plot. Bake one simple recipe. Plant three herbs in a pot. Learn one basic stitch. The point isn’t mastery, it’s the doing.” She also suggests building these hobbies into your life as it is, like knitting while watching TV or tending to your plants while sipping your morning coffee.

While it’s obviously possible to learn and practice grandma hobbies alone, Dar reminds us not to forget about the power of community. “If possible, learn from someone who already does it,” she says. “Ask your grandmother, your neighbor, someone at a community garden. These hobbies were always meant to be passed hand to hand, and that exchange is part of the healing.”

Here are some grandma hobbies to get you started

It’s never been easier to start a hobby. You can pick up an embroidery or crochet beginners’ kit from any craft store in your area, or take up an activity that uses material you already have — pots and pans, pen and paper. There are YouTube videos out there to learn how to get started in every skill under the sun, or you can seek out courses, or groups, online or locally. And let’s not forget the power of learning from books, either! If you have kids in your life, you’ll know how important that is. For each activity below, I’ve listed one resource to help you get started, but there are so, so many more out there.

1. KNITTING. Using two knitting needles and yarn to create a textile — and ultimately, a piece of clothing or toy. Beginner tutorial here.

2. CROCHET. Using a crochet hook and yarn to create clothing, toys or home decor. Beginner tutorial here.

3. EMBROIDERY. Using a needle and thread to create patterns and drawings on embroidery hoops or any piece of fabric or clothing. Beginner tutorial here.

4. NEEDLE FELTING. Using a felting needle and wool to create toys and decorations. Beginner tutorial here.

5. SEWING AND DRESSMAKING. Using a needle and thread or sewing machine to repair existing clothing and create new clothing. Online course here.

6. SCRAPBOOKING AND COLLAGE. Crafting with photos, mementos, colored and patterned paper, stickers, washi tape, etc. Inspiration here.

7. PAINTING AND DRAWING. Doodling also works! It doesn’t have to be good. Online course here.

8. LETTER-WRITING. A great antidote to texting fatigue. Learn calligraphy to get fancy.

9. COOKING. Making everyday dinners, meal-prepping, or entertaining. In-person cooking classes near you.

10. BAKING. Experimenting with sweets, savory pies and homemade breads. Cake-baking troubleshooting.

11. CANNING. Preserving jams, sauces, pickles and other recipes in sterilized, air-tight jars. Easy and fun recipes here.

12. BIRD-WATCHING. Spotting common and rare birds in your local area and beyond. Bird-watching guide for North America.

13. GARDENING. Tending plants in your garden, on an allotment, or in your home — from succulents to pumpkins and anything in between. A beginners’ gardening guide.

14. JIGSAW PUZZLES. Testing your patience and letting yourself do “unproductive” activities. A modern jigsaw brand we love.

15. BOARD GAMES. Board games have often been relegated to the realm of younger children and older adults, but the rise of board game cafés around the world shows there’s an appetite for them among us all — and there are some really fun ones these days, too, not just Scrabble and Monopoly. Plus, unlike many other grandma hobbies, board games are by nature a social activity. A two-person board game to try.

16. BRIDGE AND OTHER CARD GAMES. Bridge is a popular card game among older generations, and although it hasn’t quite taken among younger people yet, it’s focused, fun, and encourages socialization. Or you could try solitaire. Find a bridge group near you.

Grandma hobbies are a powerful practice to integrate into our lives. They require us to slow down, show ourselves what we’re capable of, and exist outside of the treadmill of productivity we’re all on. “In my work as both a therapist and a Nani, I’ve watched people literally soften as they reconnect with these practices,” says Dar. “Their shoulders drop. They laugh more easily. They remember that they’re allowed to make things just because it feels good.”

It’s time we reclaimed the hobbies our ancestors knew were important, for our own good and the good of those around us. “Every stitch, seed, or slice is a reminder that we don’t have to earn our rest or our joy,” says Dar. “We can just claim it, one small human act at a time.”

Iris Goldsztajn (she/her) is a freelance writer and editor based in London, UK. Her work has been featured in British Vogue, Marie Claire, Refinery29, SELF, Bustle and many more. Iris can typically be found on her way to a fitness class or with her nose in a good book.

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