The AFISA Elements Newsletter by Adele Frost, M.Ed.
https://www.AdeleFrost.com
Hello there, AFISA Elementors!
November is Quality of Life Month
I will admit that I focused on myself this month - my own Quality of Life. I focused on doing things for me and making my family's life better. I worked on this newsletter earlier in the month and thought I sent it. My apologies but better late than never!
What is Quality of Life?
⨠Follow this Wikipedia link for the answer: https://en.wikipedia.org/wiki/Quality_of_life?utm_source=chatgpt.com
Ten Tips for the Month of November
So what did I do during November? With my business, The Paper Fascinator, I vendored the first week of November at a local Christmas Craft Fair, selling my holiday wares. The following weekend, I vendored my Bridal Shower Tea Party Pack Kit Ensembles at the Aqua Turf Bridal Show. The third weekend, I needed to clean my house for the 29 people I hosted the fourth weekend for Thanksgiving. Oh! I was Life Coaching others and gearing up to see my son come home from South Carolina. In between? I...
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1. Scheduled ânature breaksâ: Spending <one hour outdoors in green space (a park, wooded trail, waterfront, walking around the block.) Fresh air, natural light and the change of scenery help reset my mood and mental clarity.
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2. Reconnected with people: I reached out to friends and relatives that I havenât spoken to recently. I made an effort to prioritize warm, meaningful conversations and text connections (studies show social bonds are deeply linked to well-being.)
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3. I decluttered one zone: I picked a couple of spaces in my home (desk, kitchen counter, basement) and cleared out items that no longer served me. Interesting enough, my husband caught the cleaning bug which I was very gratefuk for! Simplifying your environment reduces mental load and gives a sense of control.
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4. We created a âjoy listâ: Identified 3-5 small activities that reliably brought us pleasure (a favorite podcast, baking a treat, listening to a song, strolling, vacationning). We made a concerted effort to do at least two, then ended up doing a few, because I made the time. It was important to my husband. So I made the time.
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5. Moved my body: Whether itâs a brisk walk, yoga, dancing, or swining my arms around â I choose a movement several times each week to raise my heart rate. I aimed for at least 30 minutes. Somedays I just didn't do it. It was raining out and I chose not to those days. The next day though I made the effort. Exercise improves mood, brain health and resilience.
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6. I conducted a Screen-time audit and said "No": I didn't really "track my non-work screen time (phones, tablets, TV) for a week." But I did realize that I was watching tv more often this month. The last week of November, I chose reading, journaling, and going to bed earlier.
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7. Practiced gratitude & reflection: Everyday, I prayed for you, sent you love and light and gratitude for being in my life. In my Extraordinary Daily Planner, I wrote what I was grateful for... You! I reflected on this past year and appreciated how I got to today.
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8. I learned something new: I got my own business life coach. I hit my financial goal this month for the year and realized my potential for 2026. I'm super excited for next month - Life Vision month and creating my goals for next year! Growth contributes to quality of life.
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9. I set a boundary: I choose an area of my life and set the boundary of my committments. I needed to draw a hard line (which admittedly did waver a time or two) and I plan on holding firm to that boundary. Boundaries protect energy, time and well-being.
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10. Me and my husband planned one âmicro-adventureâ: We're going to the Newport Mansions during the holiday season. It's a low-cost outing (for next month.) We needed a date night, something different too. Novel experiences boost life satisfaction.
The November Challenge
âThe 30-Day Habit Micro-Upgradeâ
Choose one new micro-habit you will do every day for 30 days (this month). A micro-habit means very small, manageable, almost effortless but meaningful. For example:
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Drink one full glass of water first thing each morning.
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Write for 5 minutes each evening about your day (what you learned, felt, appreciated).
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Walk at least 10 minutes outside after lunch (or at another consistent time).
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Pause and take three deep breaths before checking your phone each time you open it.
Commit to consistency rather than intensity. At the end of the 30 days, reflect: did this habit change any part of your mood, energy, clarity or satisfaction? Can you build on it?
This focused mini-challenge builds momentum, reinforces the idea that small changes add up, and gives you a tangible measure of âquality of life improvement.â
EVENTS
Plan to take action as we Schedule for Success in 2026!
Through the use of the Identity Card Game, the AFISA Elements Scheduling for Success packet, and the Extraordinary Daily Planner, you will develop a roadmap across 2026 to get to your Life Vision goals. These documents will be given to you as a part of your registration before the event so you can get a jumpstart if you'd like. Not sure how to use them? No worries! Have these documents at the ready and join the event to learn how to Schedule for Success in 2026!
On Saturday, December 27th, we start at 1:00pm EST and go to 5:00pm EST. We will take breaks throughout the event. If you are late, we will catch you up to speed during the break times. Please feel free to stay hydrated and eat during the program. Should you need to step away for a short period of time, please mute your mic and come back as soon as possible.
This event is what you put into it! Let's make this fun! Just show up and let the planning begin!
This event costs $199.00 to attend. For 50% off this price, use coupon code "GIFT4ULIFEBOOKER"
Use the following link to register.
Emails with the Zoom link will follow purchase.
Here's the Amazon link to my Identity Card Game chapter in the book, The Life Coach's Tool Kit Volumne 3, created by Erik Seversen with 27 World-Class Experts!
SCHEDULING FOR SUCCESS!
Join me on Saturday mornings at 8:00am EST or Sunday Evenings at 7:00pm EST to Schedule Your Week for Success. Check out the weekly Zoom links under the Events section on my Facebook Page: https://www.facebook.com/AdeleFrostLifeCoach/
PRODUCTS
My students/elementors use these sheets and planners for MAXIMUM clarity and daily focus of weekly strategies to obtain goals in their Life Vision. It's available for purchase on my storefront link on Etsy: https://www.adelefrostllc.etsy.com
Here's the direct link to the listing: https://adelefrostllc.etsy.com/listing/1686591668/digital-afisa-elements-scheduling-for
EXTRAORDINARY LIFE VISION DAILY PLANNER
Use the AFISA Elements process of organizing your annual goals through the AFISA Elements Scheduling for Success Worksheets and the Extraordinary Bundle of the Life Vision Daily Planners July-September 2025!
Here's the digital planner link on Etsy:
https://adelefrostllc.etsy.com/listing/4324296282/digital-october-november-december-2025
PROMOTIONS
Anyone who signs up for their first session of Life Coaching with me will receive the Scheduling for Success Packet for FREE, as well as, the Extraordinary Life Vision Daily Planner for that month or the next for FREE! Book your 1st Life Coaching Session Now! Here's the link: https://www.adelefrost.com/offers/gorFeTSv/checkout
đ Recommended Books
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Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear â Amazon link: https://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299
Why read it? It provides a practical roadmap for turning tiny good behaviors into lasting improvementsâkey to enhancing life quality from the inside out. -
Digital Minimalism: Choosing a Focused Life in a Noisy World by Cal Newport â Amazon link: https://www.amazon.com/Digital-Minimalism-Choosing-Focused-Noisy/dp/0525536515
Why read it? In an age of digital overload, this book helps reclaim your attention, time and focusâimportant components of life quality often overlooked. -
Being Mortal: Medicine and What Matters in the End by Atul Gawande â Amazon link: https://www.amazon.com/Being-Mortal-Medicine-What-Matters/dp/0805095152 (see note about quality of life in medical contexts)
Why read it? Though it focuses on end-of-life care, it raises profound questions about what kind of life is worth livingâand by extension the quality of the life youâre living now.
Two TED Talk Videos on Quality of Life
Here are two high-impact talks exploring different dimensions of quality of life:
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WhatâŻmakesâŻaâŻgoodâŻlife?âŻLessonsâŻfromâŻtheâŻlongestâŻstudyâŻonâŻhappiness
In this talk Robert Waldinger shares insights from the longest-running study of adult development on what keeps us happy and healthy. TED+1
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WhatâŻareâŻtheâŻkeysâŻtoâŻaâŻbetterâŻqualityâŻofâŻlife? (byâŻWendyâŻSuzuki)
In this talk Wendy Suzuki highlights three key factors to better life quality: physical fitness, mental wellbeing, and social connection. TED+1
Two YouTube Videos on Quality of Life
Here are two YouTube-based videos you can watch for inspiration and actionable ideas:
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What is Quality of Life and What Enhances Your Quality of Life? â offers a broad overview of quality-of-life elements (health & wellness, connectedness, autonomy, security, purpose). youtube.com
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Quality of life: What matters to you? â explores priorities when it comes to life satisfaction and personal well-being. youtube.com
IN CONCLUSION
Improving your quality of life doesnât require huge leapsâit often comes down to consistent small steps, intentional reflection, and aligning with what truly matters. This monthâs newsletter gives you both the toolkit (top 10 things + challenge) and resources (books + talks + videos) to lean into that improvement. Reach out to me via email for more discovery on any of these events, topics or lifecoaching! [email protected]. Wishing you a month of meaningful progress and enhanced life quality!
Your Life Coach Extraordinaire,
Adele Frost, M.Ed.
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