Fall Into Self Care: 5 Tips to Reset Your Wellness Routine
Fresh air, movement, and self-care—simple habits that support a healthy fall reset.
As summer fades away, it’s time to transition from the long, carefree days to the hustle and chaos of school mornings. The days of rushing to get ready, packing lunches, and scrambling to meet schedules have returned. I’m often juggling coffee in hand, racing out the door, only to forget the car keys and get a round of grumbles from my sleep-deprived daughters.
While I miss the unscheduled, carefree vibes of summer—when my teenagers were just a bit more shall we say, pleasant—there’s also something comforting about the fall season. The crisp air, cozy nights, and return to routines all provide the perfect opportunity for a fall wellness reset.
This time of year is ideal for getting back on track with healthier habits and prioritizing your well-being. There's no need to wait until January for that "New Year, New You" mentality. The "Ber" months are the perfect time to focus on wellness and make small, sustainable changes.
5 Simple Ways to Reset Your Wellness Routine
1) Time to Refresh Your Sleep Routine (Goodbye, Summer Sleep Deprivation
Summer: the season of long sunsets, warm nights, and late bedtimes. The downside? The sun never lets you sleep in! Add to that the serenade of birds who have apparently forgotten the concept of “sleeping in,” and I’ve found myself practically sticking a straw in the coffee pot.
Now that fall is here, it’s the perfect time to listen to nature’s signal (goodbye, late nights) and get your sleep routine back on track. Quality sleep is a game changer—trust me. It is arguably the number 1 habit you should aim to optimize. Try aiming for 7-8 hours of beauty sleep and watch your mood, skin, and energy levels thank you. (Just ask my husband how pleasant I am when I am sleep deprived.) Plus, there are all sorts of health perks to that extra shut-eye:
· Immune System Boost (goodbye, cold season)
· Mental Clarity (because we all need to remember where we left the keys)
· Better Mood (no more waking up grumpy)
· Balanced Hormones (yay for no more crazy hunger or stress binges)
· Glowing Skin ( say goodbye to dark circles under your eyes)
So, ditch the doom scroll before bed, and start aiming for a proper sleep schedule. Your body and significant other will thank you.
2. Move Your Body in That Crisp Fall Air (Seriously, It’s Not Too Cold Yet)
Sure, summer is great for beach days, but working out in the heat? Not so much. Fall, however, brings perfect weather for getting outside without sweating your face off. The cool, crisp air and colorful leaves are just begging for you to go for a walk, hike, or maybe even a stroll with your cat (seriously, mine loves to go on walks with his leash, pics to follow).
Outdoor exercise doesn’t just benefit your body—it boosts your mood and gives you a healthy dose of Vitamin D. Plus, all that movement will tire you out, making it easier to get that glorious 8 hours of sleep you’ve been working on. See, your fall wellness reset is already off to a good start, easy peasy.
3. Reset Your Nutrition with Fall’s Best Seasonal Foods (Goodbye, Summer BBQs)
Okay, after a summer filled with endless BBQs, burgers, and maybe just one too many cocktails, it’s time to hit the reset button on your diet. Don’t worry, this isn’t about giving up everything you love—just giving your body some extra nourishment for the season ahead.
Seasonal vegetables are back. You can add carrots, squash and potatoes to soups and stews, for easy weeknight one pot meals. Swap those summer cocktails for a steaming cup of chai tea or a cozy hot cider. Tis the season for the infamous Pumkin Spice Latte.
For an easy, healthy meal on the go, I rely on Ka’Chava, my favorite nutrient-packed meal replacement shake that makes mornings (and busy afternoons) way easier. Seriously, it’s like a meal in a glass, and I love how it keeps me full and fueled and it is quick and easy to make. Here’s a fall-inspired smoothie that’s delicious, energizing, and will help you feel like you’ve got your life together.
Protein Rich Café Mocha
6 oz cold coffee
8 ice cubes
2 scoops of Ka’Chava (vanilla)
1 tablespoon of cocoa powder
1-2 tablespoons of chia seeds
Blend all ingredients and enjoy
Swap the coffee for almond milk if you’re feeling fancy or add avocado if you want a creamy, nutrient-packed twist. Pro tip: You won’t even taste the avocado, but your body will thank you.
(Check out Ka’Chava here to give it a try! Disclosure: This post may contain affiliate links. If you click through and make a purchase, I may earn a small commission at no cost to you. I only recommend products I genuinely use and love.)
4. Breathe Your Way to Calm (Because Teenagers = Stress)
As much as we love the fall season, let’s be real life can get a little chaotic. Between school schedules, work deadlines, kid’s activities, being the mom taxi because your big kid is still afraid to drive (I’m not naming names), stress is just part of this messy middle stage we are in.
To stay somewhat sane, try mindful breathing exercises. They really work and the best part is you can do them anywhere, in the car, or while you are pouring your coffee whispering serenity now. These breathing exercises calm your nervous system, reduce stress, and help you feel more centered—even when everything feels like it's a hot mess. Try these simple techniques:
Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, and hold again for 4. It’s like a little stress reset.
4-7-8 Breathing: Inhale for 4, hold for 7, exhale for 8. Repeat until you feel like you can handle your morning without needing a third coffee.
Diaphragmatic Breathing: Breathe deep from your diaphragm (not your chest) and feel the calm rush in.
Just breathe: Take normal breaths, in the nose and blow out through your mouth. Just be in the moment.
Take a few minutes every day to clear your head. You’ll feel like a Zen master, even if your kids still haven’t learned how to use the laundry basket. Will they ever though? Asking for a friend.
5. Start Small, See Big Results (Rome Wasn’t Built in a Day)
When it comes to a wellness reset, don’t stress about doing it all at once. You don’t need to overhaul your entire routine at once. Take small, manageable steps that will naturally turn into habits. Whether you’re focusing on sleep, exercise, or nutrition, small changes can lead to big results.
Let the fall season be your reminder to slow down, be intentional, and nurture yourself.
After all, if I can manage to get everyone out the door (keys in hand) and still squeeze in a walk with my cat, you can totally do this too. You’ve got this.
Meet Hemmingway
He is the sweetest most spoiled cat you will ever meet. He likes long naps and short walks with his humans.
