Back to You: Creating Fall Habits That Actually Work
Fall always feels like a fresh start, with its cooler air, crisp mornings, and maybe even a brand-new planner if you’re a stationery lover. But for many women in their 50s, this season can bring its own unique mix of excitement and overwhelm.
The weather is changing, and so is your body. Shifting hormones can leave you feeling more tired, less motivated, or even a bit foggy. (I would know…) Add in the mental clutter that builds up after a busy summer, plus the seasonal rush of schedules, events, and to-do lists, and it’s no wonder the idea of creating new habits can feel…exhausting.
For me, fall is a little bittersweet. I’m always a bit sad to see summer fade. It’s hard to let go of those longer days, the travel, and the extra family time. But there’s also something exciting about finding my rhythm again. I love the fresh start feeling…though I’ll admit, I often overdo it in those first few weeks. I pack my schedule, take on too much, and then wonder why I’m worn out by October. Over the years, I’ve gotten better at pacing myself. Now, I focus on just a few grounding habits, like getting outside for morning light, keeping my workspace clear, and ending the day with a simple wind-down ritual. They’re small, but they help me feel steady while still leaving room for all the things I enjoy about this season.
Why Fall Feels Different
Fall isn’t just “summer, but cooler.” The change in daylight alone can affect your mood, sleep patterns, and energy. (I’m not loving that it is getting dark earlier by the day…)
(By the way, there is so much to say about the impact of light and seasonal changes. For more, check out this article on Seasonal Affective Disorder!)
If you’re navigating perimenopause or menopause, your body is already adjusting to its own internal shifts, so adding seasonal changes on top can throw things off even more. Research from the Study of Women’s Health Across the Nation (following 955 participants over a 10-year period) shows that menopausal symptoms experience seasonal variation, with symptoms like hot flashes, night sweats, and difficulty sleeping peaking in July.
On the other hand, the colder seasons present their own challenges when it comes to hormonal changes. Why? Because cold season doesn’t just refer to the temperature. Fall and winter bring seasonal illness, and when that coincides with menopause symptoms, you can be left feeling pretty crummy. In fact, those of us going through menopause can even be more vulnerable to sickness than those who aren’t. This is because menopause decreases estrogen levels. Estrogen supports the immune system. This combined with stress and lack of sleep, unfortunately, leaves you susceptible to a cold or the flu.
So, if you feel like you can’t keep track of your moods, your feelings, or what in the world your body is doing from day to day, it’s no wonder!
But here’s the flip side: fall is naturally a season of rhythm and routine. The world seems to settle into a slower, more predictable pace. It’s a perfect opportunity to create habits that match where you are right now…not where you “used to be” or think you “should be.”
Start with How You Want to Feel
Before you think about what you want to do, get clear on how you want to feel.
Maybe it’s:
Clear-headed instead of scattered.
Energized instead of sluggish.
Calm instead of overwhelmed.
When you focus on feelings first, your habits can be built to actually support them.
Simple Fall Habit Ideas That Stick
Here are a few realistic habits to consider as the season begins:
The 10-Minute Morning Reset
Instead of scrolling, spend the first 10 minutes of your day doing something that grounds you. Maybe it’s stretching, journaling, or even making your bed with intention.
For more on the benefits of creating a great morning routine, read this blog article!
Seasonal Meal Swaps
Trade light summer salads for warm, nutrient-rich meals that keep your energy steady. (Natasha from Salt and Lavender has excellent recipes, you should check them out.)
Light Exposure Ritual
Shorter days can affect your mood and sleep. Get outside for at least 15 minutes in the morning light, or sit by a sunny window with your tea or coffee.
Declutter One Space a Week
A clear space equals a clearer mind. Start with a drawer, then work your way up.
Mini-Movement Breaks
If the cooler weather makes you more sedentary, set a timer to stand, stretch, or walk for 3–5 minutes every hour. These little bursts add up.
Weekly Connection Habit
Pick one friend or family member to check in with each week. A quick text, call, or coffee date keeps relationships strong through the busyness of the season.
What Not to Do When Building Fall Habits
We already touched on this in my last blog,, but here is a quick reminder because it is that important: Sometimes it’s not about adding more to your plate; it’s more about avoiding the things that derail you.
Don’t try to change everything at once (my personal favorite)
It’s tempting to create a “perfect” fall routine on paper, but it’s almost impossible to sustain in real life. Start small.
Don’t ignore your energy levels
If your body needs more rest, honor that. A habit that works with your energy will last longer than one that fights against it.
Don’t compare your habits to someone else’s
What works for your friend, sister, or favorite Instagram account might not work for you. That’s okay. You do you.
Don’t give up at the first slip-up
Missing a day, or even a week, doesn’t erase your progress. Just start again where you left off, and ask yourself: What was not in place to help me succeed?
“The essence of Tiny Habits is this: Take a behavior you want, make it tiny, find where it fits naturally in your life, and nurture its growth.”
Avoid the Perfection Trap
One of the biggest habit-killers? Expecting yourself to do it perfectly, every single day.
Life happens. You’ll have days when your walk gets rained out or dinner ends up being takeout. That doesn’t erase your progress.
Instead, focus on consistency over intensity. If you miss a day, just start again the next. No shame, no “I blew it” mentality.
Book Recommendation
If you’re looking for a great fall read to help you create change without the all-or-nothing mindset, try Tiny Habits by BJ Fogg. It’s a brilliant reminder that small, doable changes are what lead to big results.
Want Help Creating Your Fall Habit Plan?
If you’re ready to stop feeling scattered and start feeling like yourself again this season, I can help you create a routine that fits your life, your energy, and your goals.
👉 Book a free Information Session today and let’s make this your season of calm, steady progress without the pressure.
PS: If you missed my last post on how to reset your routine after a busy summer, you can read it here.
Sources:
“Are Cold Season and Your Season of Menopause Colliding?” Obstetrics & Gynecology Located in Marietta and Powder Springs, GA | Marietta OB-GYN Affiliates, www.mariettaobgyn.com/post/are-cold-season-and-your-season-of-menopause-colliding.
Fogg, B. J. Tiny Habits: The Small Changes that Change Everything. Harvest, 2020.
“Understanding Seasonal Affective Disorder: Embracing Light and Wellness.” Virtual Health Coaches, www.virtualhealthcoaches.com/blog/understanding-seasonal-affective-disorder-embracing-light-and-wellness.
Haller, Claudia. “Unlocking Success: The Power of a Morning Routine.” Virtual Health Coaches, www.virtualhealthcoaches.com/blog/unlocking-success-the-power-of-a-morning-routine.
Harlow, Siobán D., et al. “Monthly Variation of Hot Flashes, Night Sweats, and Trouble Sleeping: Effect of Season and Proximity to the Final Menstrual Period (FMP) in the SWAN Menstrual Calendar Substudy.” Menopause the Journal of the North American Menopause Society, vol. 27, no. 1, Sept. 2019, pp. 5–13. https://doi.org/10.1097/gme.0000000000001420.
Salt & Lavender. “Homepage • Salt &Amp; Lavender.” Salt & Lavender, 30 July 2025, www.saltandlavender.com.
Schwartz, Ben. “Menopause Symptoms Through the Seasons.” Contemporary OB/GYN, 9 July 2020, www.contemporaryobgyn.net/view/menopause-symptoms-through-the-seasons.