HealthMental Health

Use This 25-Day Meditation ‘Advent Calendar’ To Better Navigate the Stress of the Holiday Season

The holiday season got you down? Overbooked and overwhelmed? We asked a meditation teacher to put together meditations for holiday stress.

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Photo: Getty Images / fotostorm
Published Nov 24, 2022

Written by 

Jewelia Orlick

Advent calendars are traditionally used to count down the days to Christmas. Sometimes you open up paper windows on the calendar to reveal painted scenes beneath, or even better, chocolates or other candies. It’s objectively a delightful holiday tradition.

Now, I love chocolate as much as the next person, but what if we switched it up with our Advent calendar this year? As a meditation teacher, I propose adding mindfulness to the mix to ease seasonal stress and help you find moments of calm despite it being the busiest time of the year. Meditation has been proven to reduce anxiety, regulate emotions, and even change the way we respond to others. What better time to practice it than during the holidays, when tensions may be running high?

To help, I put together 25 simple meditations you can use to keep your cool throughout the holiday season. All you need is yourself, a comfy place to sit or lie down, and five minutes. Yes, you heard that right: only five minutes per day!

In this self-guided calendar, you’ll find a variety of mindfulness techniques. When using them, remember that it’s really normal to experience thoughts while meditating. It means that your brain is working properly, and it’s part of being alive. When you start to notice that your mind is getting loud, simply bring yourself back to your point of focus (i.e. your breath or a mantra).

Have extra time? Extend your meditation to 10, 15, or even 20 minutes. Whatever suits you best.

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Art: W+G Creative

Keep reading for 25 days of meditations for holiday stress to keep you balanced this season:

Day 1: Focus on natural breathing

Natural breathing (or breath awareness) is used in traditional yoga and mindfulness practices, and it’s all about focusing on the normal rhythm of your breath without trying to change it in any way. Simply draw your awareness to your inhales and exhales during your five-minute session. Do this over and over again whenever your mind starts to drift.

Day 2: Repeat a calming mantra

Mantra is the silent internal repetition of a word or phrase. It’s known as a “mind vehicle,” because it helps take your mind into a quiet state. Repeat the mantra “I am calm” to yourself for the duration of your five-minute practice to will yourself to a more tranquil place.

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Day 3: Reflect on gratitude

Meditations involving gratitude are a great way to reflect on all the good in your life. Start your meditation by asking yourself the question “What am I grateful for?”, then reflect on the things that pop into your mind. Breathe gently as you do this. Really feeling the gratitude move towards your heart.

Day 4: Send health to a friend

Loving Kindness, traditionally referred to as “metta,” is a meditation technique that involves sending energetic love to yourself and others. We do this by repeating a phrase the same way we would repeat a mantra. The difference: picture someone in your mind and send them that love. For today’s practice, picture a friend in your mind and wish them well by saying “May you be healthy.”

Day 5: Visualize the most patient version of yourself

Visualization is such a great tool to connect to how it is you most want to feel. Especially during the holiday season, it’s important to tap into the best case scenario and try to manifest it as best you can. Today, begin to visualize the most patient version of yourself. Picture them moving through their day. When the five minutes is up, hold that vision with you throughout the rest of the day to manifest patience.

Day 6: Extend your exhales

For today’s breathing meditation, focus on making your exhales longer than your inhales. This helps signal to our body and brain that it is safe to relax. It works wonders for your nervous system! Inhale for four counts, exhale for five, or just go based on feeling. As best you can, try making your exhales one or two counts longer than your inhales.

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Day 7: Manifest peace for yourself

Bring peace to your mind today, holiday chaos be damned, by repeating the mantra “I am at peace” during your meditation. Even if you don’t feel it right away, stay with the mantra for the full five minutes and open yourself up to the possibility of peace in your life. Eventually it will come, if you allow it to flow.

Day 8: Take time to appreciate your body

Today, start with the prompt I am grateful for my body because… Sit in gentle reflection. Maybe you’re grateful to your legs for taking you where you want to go. Maybe it’s your heart for protecting you, or your nervous system for helping you sleep. As you meditate on this, you may even start to feel a smile spread across your face.

Day 9: Send happiness to a loved one

For today’s practice, think of a family member in your life who could use some extra love or care—maybe someone you won’t get to see this holiday season, or someone who’s going through a rough patch. Once you have someone in mind, picture them and begin to repeat “may you be happy” in your mind.

Day 10: Picture your dream life

Imagine yourself moving through a day in your dream life. Start the meditation by declaring to yourself, “My dream life looks like…” then let your mind run wild, almost as if you were watching a movie. Where are you? What are you doing? Who are you with?

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Day 11: Count out your breaths

Breath counts are great for coming back to the present moment, especially during times of high stress (ahem, the holidays). As you inhale, count to four. As you exhale, count to 4. Repeat this for the duration of your practice. If possible, breathe in and out through your nose. This triggers something called the vagus nerve and helps us relax deeper.

Day 12: Remind yourself of your support

The winter holidays can be an isolating time particularly for people who have difficult relationships with their families. Combat that loneliness or stress today by repeating the mantra “I am supported,” throughout your practice. Let it be simple, allowing the mantra to do the work.

Day 13: Reflect on meaningful relationships

For today’s meditation, reflect on all the people in your life who you love. Think about what their presence means to you and how they enhance the quality of your life. Once the meditation is complete, carry that sensation of thankfulness with you the rest of your day. Maybe even calling up your bestie to tell them how much they mean to you.

Day 14: Send ease to a stranger

Loving Kindness: stranger edition. Maybe it’s the face of someone you saw in the street or the barista who made your midday latte. Don’t overthink this, just let it be the first person who comes to your mind. Picture them and begin to repeat “May you live with ease.”

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Day 15: Picture a calm day

Cultivate calm with a short visualization. At the start of your meditation, set the stage by saying to yourself: “The calmest version of my day looks like…” Fill in the blanks by playing it out in your head and bask in the serenity.

Day 16: Refocus with your breath

For day 16, we’ll be using a specific breathing technique that helps with focus—perfect for helping you power through that end-of-year to-do list. Inhale deeply through your nose. Once you get to the top of your breath, hold it for one to two seconds (or however long feels comfortable). Then exhale fully. When you get to the bottom of your exhale, hold your breath for a few seconds again. Repeat this pattern for five minutes.

Day 17: Make trust your mantra

Today we will be using the mantra “I trust” for your meditation. Let this mantra soothe any uncertainties you may be experiencing in your life right now, easing the mind and bringing calm to the situation. Repeat for the duration of your meditation.

Day 18: Recognize the abundance in your life

It can be easy to see the glass as half-empty, especially in comparison to family members or high school friends you only see this time of year. To combat this, reflect on the pre-existing abundance in your life during your meditation today. This could be the food in your fridge. The trees on your street. Abundance does not only mean money, it seeps into all other areas of your life. Expand your mind to look at all the things you do have, as opposed to what you’re lacking.

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Day 19: Send love to a place

This may seem strange or even uncomfortable at first, but for a lot of us, places have meaning—even more so during the holiday season. If there is a place you deeply resonate with, picture it in your mind and repeat “May you flourish.” It could be your childhood home, which is now occupied by new tenants. It could be the beach you often frequent, or even your favorite country.

Day 20: Take a mental nature walk

Nature has a healing effect and this can be easily noticed when we spend enough time in it. For today’s meditation, visualize yourself someplace in nature. You could picture yourself walking through the woods, swimming in the lake, or lying on the beach. If you have easy and safe access to it, take this meditation outside into the real world to breathe the fresh air.

Day 21: Link your inhales and exhales

On Day 16, we did breath holds. This practice will be the opposite of that. When you sit or lie down to meditate, link your inhales and exhales so that they effortlessly flow into one another. Take out the pause between breaths and let your breath move through a loop. Repeat for the five-minute session.

Day 22: Feel the love

You are so loved. Today’s mantra is a reminder of that. Repeat to yourself “I am loved” over and over again. As you meditate, really let that knowledge sink in.

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Day 23: Give thanks to your home

Reflect today on what you are grateful for about your home. Maybe it’s the fuzzy blankets, the way you can totally be yourself, or the people (and fur babies) who share the space.

Day 24: Send freedom to all beings

Today, we are going to use our meditation to embody true holiday spirit and create a sense of community. To all beings everywhere, send out a phrase of loving kindness that reads “May your stress dissolve. May you feel free.”

Day 25: Picture a peaceful rest

Congrats! This practice marks the end of your self-guided meditation advent calendar. To finish it all off, visualize a peaceful day. One that is full of smooth sailing, love, and joy. Let your mind travel to the best case scenario, knowing that whatever comes your way today, you’ve got this.

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HealthMental Health

Phone-Free February Calls for Breaking Up With Your Screen—Here’s Why You Should Try the Trend

Phone-Free February encourages you to spend less time on your phone. Here are the benefits of less screen time and tips to stay off it. %

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Photo: Stocksy / Tanya Yatsenko
Published Jan 31, 2025

Written by 

Korin Miller

Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission

If you’ve ever left the house without your phone, you know how naked it can make you feel in those moments before you race back to reclaim your screen. But you’re not the only one experiencing phone dependency: One survey found that we spend up to 40 hours a week on our phones, and 40 percent of adults say they’re online almost constantly, per the Pew Research Center. Does that number surprise you? Then you may be one of those people wondering if it’s a good idea to spend less time on your phone. Enter Phone-Free February.

Experts in This Article

Aaron Brinen

assistant professor of Psychiatry and Behavioral Sciences at Vanderbilt University Medical Center

Jaime Zuckerman

a licensed clinical psychologist based in Pennsylvania

John Mayer

clinical psychologist and author of Family Fit: Find Your Balance in Life

Thea Gallagher

clinical psychologist and co-host of the Mind In View podcast

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This nonprofit campaign encourages people to use their screens less for 28 days, with the ultimate goal of interacting more with the real world. Doing Phone-Free February doesn’t mean you have to completely ditch your phone—that would be impossible for most people with jobs, anyway. But it encourages being on screens less. Here’s what the challenge involves, plus why psychologists say this trend is actually worth considering.

What is Phone-Free February, anyway? 

Phone-Free February is a campaign that was co-created by the Global Solidarity Foundation, a nonprofit organization that focuses on social issues like climate justice, smartphone usage, and sustainability. Phone-Free February kicks off on February 1 and lasts for the entire month.

The overarching goal is to “promote healthier smartphone use by challenging you to go without your phone for the month of February,” according to the Phone-Free February website. Participants can choose from two levels: PhoneFlex, which challenges followers to use their phones less and be mindful about their usage, and Phone-Free, which involves putting your phone in a box for a month. (FYI, the creators of Phone-Free February admit on the challenge’s website that this second category is “radical” and “advanced.”)

If you want to do Phone-Free February the way the challenge was intended, you’ll need to sign up for a level online. But technically, you can just try to spend the month of February being more mindful about your phone usage.

Benefits of reducing your screen time

There is a lot of data to show that our phone usage isn’t exactly healthy. That said, lowering your screen time can offer some useful benefits.

Lowers risk of health conditions

Research shows that excessive screen time is linked with a higher risk of obesity, mental health concerns like anxiety and depression, and sleep complications. And unfortunately, obesity, mental health conditions, and sleep issues can all be related. “If you’re on your phone and scrolling, you usually don’t realize that you’re mindlessly snacking,” says Jaime Zuckerman, PhD, a licensed clinical psychologist based in Pennsylvania.

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Eating more than your body needs can raise your risk of obesity, obesity can then cause sleep disorders like sleep apnea, and not getting enough sleep can worsen your mental health. See the cycle? Cutting back on your screen usage can lower your risk of these health conditions and improve your overall quality of life. “Less screen time could improve your weight and, ultimately, your health,” Dr. Zuckerman adds.

Increases self-awareness

Less time for the phone = more time for you. “A big pro is that you can allow yourself to be with your thoughts when you’re not on your phone,” says Thea Gallagher, PsyD, a clinical assistant professor at NYU Langone Health and a cohost of the Mind in View podcast. “That can be powerful, and you can get to know yourself, building self-awareness of your thoughts, feelings, creative urges, dreams, and imagination.”

Improves relationships

Could your phone affect your relationships? Turns out, yes. Going screenless may also improve your relationships, says psychologist John Mayer, Ph.D., author of Family Fit: Find Your Balance in Life. “I have seen so many relationships being poisoned by one or both partners spending inordinate amounts of time on their phone and not engaging in conversation and activities with their partner,” he says. Without the excess phone usage, you may get some time back to spend with your loved ones and see them beyond the screen.

Boosts mental health

Limiting screen time also means you’re likely to be on social media less—and that can give your mental health a boost, Dr. Zuckerman says.“It reduces the self-comparison that people tend to do on social media and can improve your self-image,” she explains.

Aaron P. Brinen, PsyD, assistant professor of Psychiatry and Behavioral Sciences at Vanderbilt University Medical Center, agrees that a lot of phone use is tied to social media. “Many of the things we are doing are algorithm-based,” he says. “Essentially it’s a digital slot machine. Just like any type of behavior on a reinforcement schedule, it’s good to step away. If you’re in Vegas, there’s value in stepping away from the gambling tables. ”When you can make intentional time to take a break, Brinen says you’ll likely notice that your anxiety goes down.

Allows you to become more present

Overall, Dr. Gallagher says that spending less time on your phone allows you to be more present in everyday life. “Phones have a tendency to pull us out of the moment,” she says. “When you remove that, you’re allowing yourself to focus on the people in your life and what’s happening around you.”

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How to spend less time on your phone

Experts say there are a few things you can do to make it easier to spend less time on your phone. Consider these tips:

  • Curb your app use: Disabling push notifications for apps you don’t need, like social media platforms, can go a long way. You can even delete the apps if you have trouble controlling your use, Dr. Gallagher says. “There are timers and reminders on the phones—you can use them,” Dr. Brinen adds. (He points out that he has a timer on his phone for YouTube and has found it to help limit his use.) Apps that limit screen time are also something you can try if the feature isn’t already embedded in your phone.
  • Designate screen-free times during the day: Dr. Gallagher suggests setting aside time when your phone is put away, like from 6 p.m. to 8 p.m. (You can also hide your apps from your phone during certain times of the day, Dr. Brinen explains.) The best time frame to choose is ultimately what fits best with your work and home life schedule. If you’re a heavy phone user, Dr. Gallagher suggests going slow. “Start with 20 minutes, then 30 minutes, and note how you feel before and after,” she says. “It can give you an opportunity to see that those breaks are possible and beneficial.”
  • Put your phone to “bed” for the night: Many people use their phone as an alarm, but you don’t have to go this route. Instead, consider investing in an analog alarm clock and putting your phone away in another room for the night at a designated time, like an hour or half hour before you plan to go to sleep. If you’re worried about getting a call about a family emergency, you can put your phone on “do not disturb” but allow certain contacts to still get through.
  • Don’t feel the need to respond immediately: “A lot of us feel like we have to respond right away if somebody texts us,” Dr. Gallagher explains. “But you don’t have to do that.” Instead, she suggests setting a new precedent with yourself where you only respond to texts within a certain window of time or simply don’t feel pressure to get back to people right away. “People should not feel like they need to be constantly contactable,” she says.

What to do when you’re not on your phone

Have the health benefits of reducing screen time convinced you to try the challenge? We’re rooting for you! But, going without a phone (for short or long periods of time) can still be challenging in this day of age. If you’re seeking ideas of what to do with the newly-founded time in your schedule, look no further. Here’s what our experts recommend to maximize your screenless time:

  • Focus on things you enjoy: If you have certain hobbies in place already, Dr. Zuckerman recommends focusing on them more. But she also stresses that you don’t need to spend time doing something during your screenless time because you feel obligated to do it. “If exercising isn’t something you enjoy, don’t do it during that time,” she says. “You have to make sure these are things you enjoy.”
  • Try to spend time outside: Research has linked outdoor time to better mental health, but Dr. Zuckerman says it’s important to get out in a way that feels natural to you. “You don’t need to go on a hike,” she says. “You can just sit on a bench during a lunch break or take a quick walk outside.”
  • Have conversations with other people: It sounds simple, but Dr. Gallagher explains that you’ll be surprised at how much better conversations flow when you’re not distracted by your phone. Dr. Mayer agrees. “Talk to your partner, your kids. Let’s get back to good conversations,” he adds.
  • Start reading: It’s not for everyone, but Dr. Gallagher points out that reading a good book can be a nice substitution for time you would have otherwise spent scrolling. Don’t love books? Try a magazine, comic book, or poetry. Reading shouldn’t be a chore, so find something that actually piques your interest.
  • Spend time with your thoughts: You don’t have to be doing something, physically or mentally, at all hours of the day, Dr. Gallagher says. Taking time to sit, think, and reflect can help you become more mindful and maybe even learn a few things about yourself along the way.

The bottom line

Phone-Free February challenges you to be more mindful about your phone usage. If you feel like you’re probably picking up your phone too often or doomscrolling even though you didn’t even want to, you’re not alone. But, here’s your chance to be more proactive about your habits.

Doing your best to cut down on your screen time can help boost your mental and physical health, and even improve your relationships with loved ones. Just be honest with yourself about when you need to use your phone, and when you don’t, and take things from there. It’s not always easy to give up the devices in our technology-driven world, but be kind to yourself and don’t judge too hard if you still need to be on your phone from time to time. When in doubt, remember what Dr. Gallagher says:  “Have compassion for yourself.”

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