10 Strategies to Reclaim Your Healthy Routines This Fall
As the days get shorter and temperatures begin to drop, it's easy to fall out of the healthy habits we cultivated earlier in the year. Summer often brings a more relaxed approach to routines—vacations, BBQs, and long, lazy days can disrupt our sleep, diet, and exercise patterns. But fall is the perfect time to reset, refocus, and get back on track. As much as we all love coffee, we can't run on coffee alone!
Working with our friends at MORE, we bring you these 10 expert-backed strategies to help you reclaim your healthy routines this season!
1. Re-establish Sleep Patterns
One of the most significant disruptors of a healthy routine is an inconsistent sleep schedule. Summer late nights can throw off our internal clocks, making it harder to get back on track in the fall. Start by setting a consistent bedtime and wake-up time—even on weekends. Aim for 7-9 hours of quality sleep per night to support your overall health, energy levels, and productivity.
2. Set Clear Goals
The key to regaining momentum is setting clear, achievable goals. Whether you want to exercise three times a week, eat more vegetables, or spend less time on your phone, having specific targets gives you direction and motivation. Write down your goals, and try and break them into smaller, actionable steps. This will help to make them less daunting.
3. Plan Your Meals
After a summer of indulgence, it’s time to get back to balanced eating. Having a meal plan helps you make sure you're getting the nutrients you need without having to worry about making impulsive food choices. Give priority to whole foods such as whole grains, fruits, vegetables, and lean meats. Seasonal produce can add variety and flavor, keeping your meals exciting and nutritious.
4. Re-introduce Exercise Gradually
If your workout routine took a back seat over the summer, ease back into it to avoid burnout or injury. Start with shorter or less intense sessions and gradually increase the duration and intensity. Remember, consistency is more important than intensity when rebuilding your fitness routine.
5. Schedule Time for Self-Care
Fall can be a busy time, with the return of school schedules, work projects, and the approach of the holiday season. Amid the hustle, don't forget to schedule time for self-care. Whether it’s meditation, reading, journaling, or simply taking a walk in nature, prioritizing activities that help you relax and recharge is crucial for maintaining balance.
6. Create a Daily Routine
Consistency is the cornerstone of any healthy lifestyle. Create a daily routine that includes time for work, exercise, meals, and relaxation. A structured schedule reduces decision fatigue and helps you stay on track with your goals. Use a planner or digital calendar to map out your day and set reminders for important tasks.
7. Limit Screen Time
With the return to school and work, screen time can quickly spiral out of control, leading to eye strain, sleep disruption, and increased stress. Set limits on your screen time, especially in the evening. Consider implementing a "digital detox" day each week or setting specific hours when devices are off-limits.
8. Stay Hydrated
As the weather cools, it’s easy to forget to drink enough water. However, staying hydrated is essential for your overall well-being. As much as we love running on delicious coffee all day - Keep a water bottle handy throughout the day and set reminders if needed. Hydration supports digestion, energy levels, and even mental clarity—making it easier to stick to your other health goals.
9. Leverage the Power of Habit Stacking
Habit stacking is a powerful tool for building new routines. It involves pairing a new habit with an existing one to make the new behavior easier to remember and adopt. For instance, you might do a short stretching routine every morning after brushing your teeth or meditate for five minutes after your daily coffee.
10. Reconnect with Your ‘Why’
Reflecting on the reasons behind your desire to lead a healthier, more productive life can be incredibly motivating. Reconnect with your 'why'—whether it’s to feel more energized, improve your mood, or set a positive example for your family. Keeping your motivations at the forefront can help you stay committed, even on days when motivation wanes.
Conclusion
Reclaiming your healthy routines doesn’t have to be overwhelming. By taking small, intentional steps and focusing on consistency over perfection, you can smoothly transition back into a structured and healthy lifestyle this fall. Remember, the goal is not to be perfect but to make progress and enjoy the journey to better health and productivity.
