We all feel it and see it—fall is here. Shorter days, pumpkin spice everything, and sweater weather. Personally, I think we’ve been conditioned to view this time as the perfect moment to shift our focus toward new routines. Thank you, ‘back to school!’ It’s that time of year when we pull out the planners, rethink our schedules, and try to adapt to the changing weather and the feeling of fall in the air.
The thing is, with it also being a busy season for many of us, all those well-intentioned plans and routines can quickly get overshadowed by what's right in front of us. If you’re like me, you're squeezing in last-minute outdoor adventures, clearing the garden, and digging out all the cozy blankets and sweaters from storage. And then there’s the shift in light—summer’s bright, sunny days are gone, and suddenly we’re waking up in the dark, wondering why we feel so tired.
Why Do We Fall Out of Routine?
Before we can really talk about building routines, we need to address the elephant in the room: why we likely fell out of the last well-intentioned routine we set for ourselves. It happens to all of us, especially during times of transition like the shift from summer to fall.
One common reason for losing routines is that our environment plays a huge role in shaping our habits. As the days get shorter and the weather cools, it’s natural to feel a shift in energy and motivation. Summer’s long, bright days encourage spontaneity and outdoor activities, while fall invites us to slow down and settle into cozy spaces. This change can make it harder to stick to routines that worked well in a different season.
Research suggests that our routines are heavily influenced by external cues like daylight, temperature, and even our social calendar. When these cues change, so do our patterns. For example, the longer nights in fall can lead to disruptions in sleep schedules, which in turn affect our ability to wake up early or maintain a consistent routine. This is one reason why we lose routines when seasons change—our bodies and minds are adapting to a new rhythm.
Another reason fall impacts routines is the back-to-school or back-to-business mentality. Even if we’re not students, we often feel the ripple effect of this shift in societal pace. The relaxed vibe of summer fades, and the busyness of fall can make it harder to find time for personal routines amidst new commitments and responsibilities.
Why Is It So Hard to Start a Routine in Fall?
If you’ve ever tried to start a new habit, you probably know the feeling—you have all the intention in the world, but somehow that doesn’t always translate into success. So why is it so hard to start a routine, especially in the fall?
One reason is that we’re coming off the freedom of summer. The long, relaxed days tend to encourage a more flexible schedule, and it can feel like a jarring shift when we try to settle back into structured routines. This resistance is normal, and it’s often tied to our brain’s natural aversion to change. Psychologists explain that forming new habits, particularly during transitions like the change in seasons, can feel difficult because we’re wired to conserve energy. Routines require effort upfront, and our brains are built to resist anything that feels like extra work—especially after the ease of summer.
There’s also the issue of procrastination, which tends to creep in when we know we should start something but feel overwhelmed by the effort involved. Studies show that habit formation is most successful when it starts with small, manageable steps. However, in fall, as the busyness ramps up, we often overcommit or set overly ambitious goals, making it harder to get routines off the ground. This is why we often find ourselves thinking, “I’ll start tomorrow,” only to push it off again.
But here’s the good news: it’s entirely normal to feel this resistance, and understanding it can help us be kinder to ourselves when routines don’t immediately fall into place. Starting a routine in fall may be challenging, but with small steps and realistic expectations, it’s absolutely possible to make it work.
How Long Does It Take to Form a Routine?
There’s a popular myth that it takes just 21 days to form a new habit, but the truth is more complex. A 2009 study led by psychologist Phillippa Lally found that, on average, it actually takes about 66 days for a new behavior to become automatic. Of course, this number varies depending on the person and the habit—some people might form a habit in as little as 18 days, while others may take over 200 days. So if you’ve tried to stick to a routine and struggled after just a few weeks, it doesn’t mean you’ve failed—it simply takes time and consistency.
The key to forming lasting routines, especially during a season like fall, is small, consistent efforts. When the seasons change, it’s easy to feel overwhelmed by the idea of starting something new while adjusting to the colder weather and shorter days. But rather than attempting to overhaul your entire schedule, it’s more effective to focus on one or two small habits at a time. This approach not only makes routines more manageable but also increases the likelihood that they’ll stick.
Consistency is your best friend when forming a routine. Whether it’s committing to a 10-minute morning stretch or setting aside time for a cozy evening wind-down, those small actions add up. Over time, they’ll become second nature, especially if you pair them with the seasonal rhythms of fall, like using early sunsets as cues to start your evening rituals earlier.
How to Settle Into a Routine This Fall
As the fall season sets in, it’s the perfect time to ease into new routines that align with the natural rhythms of shorter days and cooler weather. The key to building a sustainable routine is to start small, be realistic, and use the season’s unique qualities to your advantage. Here’s a simple step-by-step guide to help you settle into a fall routine that works for you:
1. Start Small
When it comes to routines, less is often more. Instead of trying to overhaul your entire schedule, focus on small, manageable habits. For example, start your mornings with a 10-minute stretch to ease into the day. These small actions build momentum and make it easier to add more steps over time. By keeping your goals bite-sized, you’re more likely to stick with them.
2. Set Realistic Goals
Fall is a busy season for many, so it’s important to set goals that fit your life. If you love the idea of journaling, try setting a goal to journal twice a week instead of every day. Or, if you’re looking to establish an evening routine, commit to winding down with tea or a book a few nights a week. Being realistic with your goals will prevent burnout and keep you feeling motivated.
3. Use Seasonal Cues
Fall offers plenty of natural cues to help you form habits. Use the earlier sunsets as a signal to start your evening wind-down routine. The cooler weather and cozy atmosphere are perfect for settling in with self-care rituals like reading, meditating, or practicing gentle yoga. Embracing these seasonal changes can help anchor your routines and make them feel more enjoyable.
4. Stay Flexible
Life can get busy, especially during transitional seasons like fall. It’s important to stay flexible with your routine so that it doesn’t feel like a chore. If you miss a day or need to adjust your routine due to a hectic schedule, that’s okay. Give yourself permission to adapt and remember that consistency over time is what makes routines stick—not perfection.
How to Maintain Consistency When Forming New Habits
It’s easy to feel motivated when starting something new—whether it’s the excitement of “fall reset” energy or the freshness of new goals. But what happens when that initial enthusiasm starts to fade? Keeping up with new routines, especially when life gets busy, can be a challenge. The good news is that there are ways to make consistency easier and even enjoyable.
One of the best strategies for sticking with a routine is to create a specific plan. Rather than setting vague goals like “exercise more” or “read more,” get clear on the details. For example, “go for a 20-minute walk three times a week” or “read one chapter before bed.” Specificity helps you stay focused and gives you a clear direction, making it less likely you’ll drift off course.
Accountability can also make a huge difference. Whether you use an app to track your progress or involve a friend to check in on your goals, having someone (or something) to monitor your habits can keep you on track. It’s a lot harder to skip a workout or a journaling session when you know someone is there to encourage or remind you.
Another key to maintaining consistency is to pair your habit with something you enjoy. Rather than delaying gratification—like treating yourself to a reward at the end of the week—try combining the habit with a rewarding experience. If you’re working on an exercise routine, listen to your favorite podcast or audiobook during your workout. Studies show that people are more likely to stick with a habit when it’s paired with immediate rewards, like watching a new movie while walking on the treadmill.
Lastly, setting up your environment for success can make a world of difference. If your goal is to eat healthier, keep fresh fruit visible and within easy reach. If you’re trying to break a habit, like cutting down on screen time, set up your physical space to minimize temptation—whether that’s turning off notifications or putting your phone in another room.
By creating a clear plan, incorporating small rewards, and setting up the right environment, you can make it easier to stick with new habits—and enjoy the process along the way.
Fall Routine Ideas to Inspire You
To help inspire you—and to encourage you to pick routine updates that you can achieve without overwhelm—we’ve compiled a list of simple ideas to build into your fall routine. These suggestions focus on small moments of self-care, helping you feel grounded and balanced as the season changes:
Morning Stretch or Yoga Practice
Start your day with a gentle 10-minute stretch or yoga session to wake up your body and mind. You can make this feel special by setting up a little cozy corner in your home with a clear space to practice, we really liked this how-to by Heart and Bones Yoga for creating your own at home yoga sanctuary.
Cozy Evening Ritual
Embrace fall’s early sunsets by creating a cozy evening wind-down routine. Light a candle, brew a cup of herbal tea, and spend 20 minutes reading or journaling before bed. Let this be your quiet time to relax and reflect.
Daily Nature Walk
Take a daily walk to enjoy the changing leaves and fresh air. Even a short walk can help you reconnect with nature and yourself as you transition into fall.
Creative Journaling
Set aside time once or twice a week to free-write or journal about your thoughts, goals, or creative ideas. The fall season naturally invites reflection, making it the perfect time to get your thoughts down on paper.
Seasonal Meal Prep
Add some seasonal flavours to your meals by incorporating more fall-inspired ingredients like pumpkins, squash, and root vegetables. Try meal-prepping for the week ahead on Sundays to make it easier to stick to healthy, cozy meals.
Meditation Practice
Establish a short meditation practice to help ground yourself amidst the busyness of the season. Even five minutes of mindful breathing in the morning or before bed can create a sense of calm and presence.
Intentional Digital Detox
With the pull of constant screen time, schedule an hour each day where you unplug and enjoy being offline. Use this time for self-care, creative pursuits, or simply soaking in the peaceful fall atmosphere.
Seasonal Gratitude Practice
Start or revisit a gratitude journal, where you write down three things you’re grateful for at the end of each day. The fall season, with its emphasis on harvest and reflection, is a great time to focus on gratitude and abundance.
Creative Pursuits
Make space for creativity, whether it’s painting, photography, or knitting. Dedicate time each week to a hobby that brings you joy and aligns with the slower, more introspective vibe of fall. Art can also be used as a natural mood booster.
Evening Bath Ritual
As the weather cools, treat yourself to an evening bath ritual once a week. Use essential oils like lavender or eucalyptus, and take this time to unwind and recharge.
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