Mindfulness Practices to Unplug During the Holidays (Even if Your Brain Loves to Stay in Work Mode)

You know that moment when you finally close your laptop for the year, take a deep breath, and think, “Okay, now I can relax” – then your brain immediately hands you a fresh list of things to worry about? Yup, I’ve been there. And if you’re anything like me, stepping into a holiday break doesn’t automatically mean stepping out of work stress. 

Our minds are creatures of habit, and if they’ve been running fast all year, they don’t suddenly downshift just because the calendar says “vacation.” The good news is, unplugging is less about forcing yourself to relax and more about gently training your brain to arrive in the present moment. 

Today, let’s review how to calm your mind with simple mindfulness practices, so you can go into this holiday season with the tools needed to ditch the work stress and find some inner joy.

Recognizing When Your Brain is Still in “Work Mode”

Before you can truly unplug, it helps to notice the subtle (and not-so-subtle) ways your mind is still buzzing. Sometimes we don’t even realize we’re carrying work with us into the holidays – it just sneaks its way into the background of everything we do.

Maybe you find yourself mentally rewriting an email while you’re wrapping presents, or maybe you’re with family, smiling and nodding, but inside you’re organizing January’s to-dos. You might also notice it in your body: tight shoulders, a clenched jaw, shallow breathing, or that sense of restlessness that makes it hard to sit still. These are all signals that your nervous system hasn’t quite shifted gears yet.

None of this means you’re “bad” at resting. It just means your brain is doing what it’s been trained to do. Recognizing these patterns is the first step toward interrupting them, and it gives you a chance to respond with awareness instead of letting those spirals run the show.

Grounding Tools to Gently Shift Out of Work Mode

When your brain is still buzzing, you don’t need to force it to be calm. What does help is giving it something simple, grounding, and real to pay attention to. These low effort mindfulness practices work because they interrupt the habit of overthinking and invite your nervous system into the present moment.

Here are a few techniques you can lean on throughout your holiday break:

1. A Two-Minute Sensory Reset

This is one of the quickest ways to interrupt a busy mind. Pause, look around, and name (silently or out loud):

• Something you can see

• Something you can hear

• Something you can feel

That’s it. This gentle check-in helps shift your attention from the noisy world happening in your head into the real world right in front of you.

2. Three Slow, Intentional Breaths

If your mind feels chaotic, your breath is always the easiest place to begin. 

Take three slow breaths – longer exhales if you can – and let your shoulders soften a little on each out-breath. These tiny pauses downshift your nervous system and help you reconnect with your body instead of your thoughts.

3. A Mindful Sip 

Choose your favourite warm drink (coffee, tea, hot chocolate, eggnog – your pick!) and treat the first few sips like a mini-ritual. Notice the warmth, the flavour, and the aroma. Let it be a moment where nothing else is required of you. Sometimes slowing down happens best in the ordinary moments we usually rush through.

How to Calm Your Mind Over the Holidays

Even the most well-intentioned holiday break can turn into a whirlwind of (sometimes stressful) family gatherings, travel, expectations, and a surprising amount of logistics. So rather than hoping rest “just happens,” it helps to shape the conditions that make unplugging easier. 

Start With an Intention (Not a To-Do List)

Ask yourself: How do I want to feel during this break? 

Maybe it’s rested, festive, or grounded. Let that intention quietly guide your choices instead of falling into the trap of “fitting everything in.” When you anchor to how you want to feel, it becomes easier to say yes to what supports that and gently say no to what doesn’t.

Avoid the Holiday Over-Schedule Spiral

This one is simple but powerful: leave some blank space in your calendar. Real rest often comes in the in-between moments – the morning coffee with nowhere to be, the slow walk after dinner, the afternoon with absolutely nothing planned. Protect those spaces like you would any other important commitment.

Create a Few Mindfulness “Anchors”

Pick one or two grounding habits you can return to each day: a slow morning breath practice, a mindful walk, or a quiet moment before bed to reconnect with your body. These don’t need to be long or formal. They’re simply quick touchpoints that help your mind settle back into presence when the holiday energy starts to speed up.

Remember, Rest is a Practice

As you move into your break, remember this: unplugging isn’t something you achieve – it’s something you practice. If you need a little guided support, I have several short meditations on Insight Timer that are perfect for this time of year. Pop one on during a quiet moment, take a few deep breaths, and give yourself the break your mind and body have been asking for.

Here’s to a holiday filled with presence, softness, and the kind of rest that truly replenishes you.