September always feels like a fresh start—the air shifts, routines settle, and the final months of the year stretch out before us. I know I am excited to get back into some rhythms and routines after a busy summer!

But alongside that excitement, there’s a familiar tension: the pressure to do it all, to finish the year strong, to hit those milestones that I’ve set for myself.

So I’ve found myself thinking about this a lot: how do we channel the buzz without burning out? How do we create healthy pressure, not harmful pressure?

Here are a few things I’m doing to head into Q4 with a goal of doing a lot, while not losing myself and who I’m being in the doing.

“Excuse me, it’s what day of the year?!?!?”

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1. Define Healthy Pressure
There’s a level of pressure that pushes us forward, motivates us, and keeps us focused. And there’s a harmful pressure that makes us feel guilty, behind schedule, and not “enough.” To define that line between healthy vs. harmful pressure, it’s not about doing more for the sake of doing more—it’s about doing what matters. Healthy pressure aligns with your goals, your values, and your version of success. Take some time to look ahead at these last months of 2025 and ask yourself what is meaningful to pursue in this season.

2. Set 1–2 Non-Negotiables
Pick the projects, relationships, or habits that are essential. Just one or two, not five like I tend to try sometimes. Protect those non-negotiables first—in your calendar, in your energy, and in your preparation. Everything else becomes secondary and builds around your non-negotiables.

3. Account for Seasonality
Q4 is filled with holidays, school schedules, and shifting energy. Anticipate those changes, block out your schedule today, and adjust your expectations accordingly.

4. Break Your Goals into Sprints
Instead of looking at the entire expanse of October 1 through December 31 as your timetable for hitting your targets in Q4, chunk your time into 1–3 week sprints makes big goals manageable. Each sprint will then have a clear focus, which helps you stay on track without feeling overwhelmed.

5. Celebrate Micro-Wins
Every small victory counts. Did you complete a project ahead of schedule? Make progress on a habit? Celebrate it. These micro-wins fuel motivation and joy.

6. Build in Recovery
You can’t pour from an empty cup. Schedule breaks, rest days, and moments of stillness intentionally. Recovery isn’t optional—it’s part of the plan.

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The goal in this season isn’t to “do it all” or “do nothing.” It’s to do what matters, show up fully, and create a Q4 that reflects your priorities.

Your challenge: Take a pause this week. Reflect on your healthy pressure, your non-negotiables, and the way you want your Q4 to feel. Then, make a plan that aligns with your life, energy, and impact.

Listen to the full Episode 219 of The Found Podcast with Molly Knuth, now streaming on Apple Podcasts and Spotify.