Many of us are tracking and optimizing everything in the name of being healthier, and it can start to feel like another job. This NO-vember, Edmonton, Alberta psychologist Margot Crane invites you to ask what you could subtract instead of what you could add. Choose one thing to let go of, and make a little more room for yourself.
In the name of being healthier, many of us have started doing all the things. We're counting our steps, tracking our sleep, measuring our macros, and trying to optimize just about everything. Even rest has become something to measure.
But what happens when trying to be healthier starts to feel like another job?
This NO-vember, I'm inviting you to try something different. Instead of asking what else you could add to your life, what could you subtract? What's one thing you could let go of to make a little more room for yourself?
When Being Healthy Becomes Another Thing to Get Right
I think many of us can relate to the feeling that we're always trying to do better. There is always something else to learn, something to improve, or another habit that might help us feel better.
For high achievers and perfectionists, this can be particularly familiar. We get used to setting goals and working towards them. We like to feel that we're making progress. And sometimes, without really noticing, we turn our health and well-being into another project.
Even perimenopause and menopause can become something to manage perfectly. We're researching supplements, tracking symptoms, adjusting our routines, and trying to figure out what we need to do to feel like ourselves again.
Of course, looking after ourselves matters. Many of these things can be really helpful. But there comes a point when we might need to ask ourselves whether all this effort is actually helping us feel better, or whether it's just giving us more to think about.
The Global Wellness Summit has identified a backlash against over-optimization as a wellness trend for 2026. I can understand why. Sometimes, we're tired of trying so hard.
A Little Less, Please
In my Edmonton psychology practice, I often work with high achievers and people-pleasers who are used to being the responsible ones. They're the people others count on, the ones who anticipate what's needed and try to make sure everything gets done.
Eldest daughters, anyone? 😉 If that's you, you might recognize yourself here. I know I do.
When you're used to being capable and getting things done, it's easy to approach your own life the same way. If something isn't working, you look for a solution. If you want to feel better, you look for something else you could try.
But sometimes the answer isn't to do more.
Sometimes it's to pause and ask yourself what you actually want, rather than what you think you ought to be doing.
And I know that saying no isn't always easy. We can worry about disappointing people or missing out on something important. Sometimes we say yes before we've even had a chance to consider whether we have the time or energy for it.
For this year's NO-vember, I'm inviting you to experiment with saying no to just one thing. Nothing dramatic is required. You don't have to change your whole life or make a decision you'll stick with forever.
Just choose something you could do without for a little while and see how it feels. A simple test: is it a hell yes? If it's not, it might be a candidate.
Maybe it's an obligation you've outgrown, an invitation you don't really want to accept, or an app that leaves you feeling like you're falling behind. Perhaps it's something you've been doing for years without stopping to consider whether it still makes sense for you. Or try a little JOMO, the joy of missing out.
You could even take a break from tracking something you're used to measuring.
The point isn't that these things are bad. It's that you get to choose how much space they take up in your life.
My Own NO-vember Challenge
I love learning. I'm always finding interesting courses, signing up for newsletters, and discovering something new that sounds like exactly what I need.
Spooky how much the algorithm has a knack for reading my mind!
And that's where I can get into trouble. There are so many interesting things to learn, and so many courses that promise to help us do something better. Often, there's a deadline or a special offer, so it feels as though I need to decide right away.
Before I know it, I've signed up for more than I can reasonably take in. I have newsletters waiting in my inbox, courses I haven't started, and podcasts I keep meaning to listen to.
I really enjoy learning, so I don't want to give that up. But I'm noticing how easily something I'm interested in can become another thing I feel I need to do.
This NO-vember, I'm reminding myself that I can be curious without pursuing every opportunity. I can let a course pass me by, leave a newsletter unread, not sign up for yet another free summit and trust that what I've already learned has value.
I can’t know everything (though my “know it all” part would disagree - haha). I don't need to take advantage of every “time limited opportunity” and special offer.
For me, this is about simplifying and containing. Can I appreciate what I've learned and allow myself to put it into practice through integration, rather than always looking for the next thing?
What's your version of this? Is there something you keep signing up for, researching, tracking or trying to improve because you worry you might be missing something?
What could you let go of for a while?
What Could You Make Room For?
One of the things I like about this NO-vember experiment is that saying no can create space for something else.
Maybe you'd like to read a book just because you enjoy it, rather than because it's going to teach you something. Maybe you'd like an evening without plans or a weekend where you don't have to be productive. Maybe you'd like to do something playful, just for the fun of it.
Or perhaps you'd like to spend a little less time thinking about what you need to change and a little more time enjoying the life you already have.
You get to decide what that space is for.
A Little Reminder From Nature
Here in Alberta, Mother Nature gives us a pretty good reminder that letting go is part of life.
The leaves fall, the days get shorter, and the garden stops producing. The landscape changes, and we move into a different season, a time for slowing down.
The changing seasons invite us to pay attention to what our bodies need. As winter approaches, that can mean conserving our energy rather than expecting ourselves to keep going at the same pace all year.
We don't have to turn this into another practice to get right. Perhaps we can simply take a cue from the world around us and give ourselves a little more room to rest.
Last year's NO-vember was about saying no to what drains us. You can read it here.
Your NO-vember Permission Slip
If you need a reminder that you have choices, here's your permission slip" for the month.
PERMISSION SLIP
I, ____________________, have permission to let one thing go this month.
I have permission to choose good enough.
I have permission to make room for play and rest.
I have permission to be steady instead of impressive.
I am not behind, and I do not need to catch up.
Signed: ____________________
You don't have to earn this permission by finishing everything else first. And you don't have to explain your decision to anyone.
Your no can be quiet. It can be temporary. It can simply be a choice you make for yourself.
What's Your No This NO-vember?
I'd love to hear what you're thinking about.
What's one thing you could say no to this month? And what might you enjoy having a little more room for?
If you're reading this through my newsletter, hit reply and tell me. I read all your replies!
What we shine the light on grows.
Frequently Asked Questions
What is NO-vember?
NO-vember is an annual November invitation from Crane Wellness in Edmonton, Alberta to consider saying no to one thing that's taking up your time, energy, or attention. Instead of adding another habit or goal, you can experiment with letting something go and see what difference it makes.
What is optimization fatigue?
Optimization fatigue is the exhaustion that can come from continually trying to measure and improve different aspects of life. While tracking and self-improvement can be helpful, they can also become a source of pressure when we feel we always need to do more.
How do I choose something to say no to?
Start with something small. Think about an obligation, habit, or activity you could take a break from. Consider why you're doing it, how you feel about it, and what you might like to do with the time or energy you free up.
Is it wrong to track my health or work on self-improvement?
Not at all. These things can be useful. The question is whether they're supporting you or leaving you feeling as though you're never doing enough. You can value self-improvement and still give yourself permission to pause.
Can therapy help with perfectionism and people-pleasing?
Yes. Therapy can help you explore why saying no feels difficult, understand patterns that keep you overcommitted, and develop a more compassionate relationship with yourself. At Crane Wellness, I offer trauma-informed, integrative therapy in Edmonton and online across Alberta, where appropriate.
About Margot Crane
I'm Margot Crane, a registered psychologist (R. Psych) and registered social worker (RSW) in Edmonton, Alberta, and the founder of Crane Wellness.
I work with high achievers, perfectionists, people-pleasers, helping professionals, and women in perimenopause and other significant life transitions.
My approach draws on evidence-informed therapies, EMDR, parts work, somatic-informed practices, and self-compassion. I help people understand patterns that no longer serve them and rebuild trust in their own inner wisdom.
Sometimes, the work isn't about becoming a better version of yourself. It's about finding your way back to yourself.