Summer is all about spontaneity — late sunsets, loose schedules, and plenty of go-with-the-flow vibes. But as fall approaches, many of us feel the pull to get back to structure. Whether it’s work calling or the kids returning to school, there’s good reason to take the opportunity to reset and recommit to your health goals.
“Your brain loves predictability — it’s how it builds momentum,” says Lifeforce Senior Health Coach Kelly Lynch. “A consistent routine acts like an anchor, helping you stay grounded through seasonal transitions and unexpected life changes.”
Research shows that people with consistent routines report less stress, improved sleep, and higher productivity. One study published in the European Journal of Social Psychology found it takes, on average, 66 days for a habit to become automatic — just about now until Thanksgiving, making this the perfect time to start building healthy habits that’ll last. Come December, you’ll be cruising through the holiday frenzy with your routine so dialed in that even gingerbread men can’t tempt you off track.
The Science of Habit Formation
The difference between good intentions and sustainable change often comes down to smart design, not willpower. There are four pillars of a science-backed routine to keep in mind as you map out your post-summer reset.
Be consistent. Research shows that repeating a simple action consistently in the same place and at the same time leads to that action becoming automatic. Once tied to contextual cues, the behavior becomes habitual, requiring less conscious effort.
Get specific. Goal-setting theory, developed by Locke and Latham, indicates that specific and challenging goals significantly enhance performance, persistence, and motivation compared to vague or do-your-best goals.
Celebrate progress. Recognizing small wins has been shown to release dopamine, a critical neurotransmitter for reinforcement and motivation. It plays a key role in reward-driven behavior, giving you a mood boost and creating a powerful feedback loop that strengthens habit formation.
9 Top Strategies for Your Fall Reset
Lifeforce Health Coaches are here to offer up actionable advice, following the four pillars of habit formation above, to help get you on track quickly and for the long haul.
1. Start the day with sunlight.
Aligning your new routine with your body’s circadian rhythm will help you feel more energized. “Let the first bit of light your eyes and body experience be from the sun, our most powerful, natural source,” says Lifeforce Health Coach Gina Viviano, who suggests easing into the morning by spending five to 10 minutes outside, barefoot in the grass if possible, getting early sunlight on your face. Viviano says to make this a daily non-negotiable. Take a coffee, tea, water, or green smoothie with you for a comforting sip.
2. Set SMART goals.
Vague goals tend to fizzle, but overly rigid ones can backfire, too. Lifeforce Health Coach Jillian Montemarano recommends SMART goals. The acronym stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of saying ‘I’ll walk three times a week,’ make it specific: ‘I’ll walk every Monday, Wednesday, and Friday at 7:15 am, twice around my block.’”
3. Define and adapt your non-negotiables.
Lynch says healthy routines start with establishing your non-negotiables — the habits that matter most to your well-being — and then adjusting them to fit your current lifestyle. “Think of your non-negotiables as the little anchors that keep you steady, no matter how busy life gets,” she says. Maybe it’s your morning workout, a slow breakfast, or reading before bed.
Write down two or three that make you feel your best, then be flexible about how you do them. If fall’s darker evenings make your sunset walks tricky, trade them for a lunchtime stroll or a few minutes of stretching in the living room. “The habit stays; the form shifts,” says Lynch. “And as life changes with the seasons, your routines should evolve with it.”
4. Stack your habits.
One common theme we hear from members is that time is a struggle. Rather than adding more to an already full plate, Viviano suggests anchoring new habits to things you’re already doing. For instance, take a walk while on a listen-only Zoom meeting, do arm circles while your coffee brews, make an extra serving when cooking dinner so you have a meal for your lunch tomorrow, and listen to affirmations while tidying up.
5. Schedule around your energy peaks.
Track your natural energy peaks throughout the day (morning, afternoon, evening) for a week to understand when you feel the most energized, suggests Montemarano. Then schedule workouts or demanding tasks in those windows.
6. Shorten the timeline.
“Think in sprints, not marathons,” says Lynch. “Instead of setting a big goal you’ll ‘get around to,’ pick one or two things to nail in the next six to eight weeks. Maybe it’s cooking dinner at home four nights a week or hitting 10,000 steps most days. The shorter time frame keeps you motivated, and by the time winter rolls around, you’ll have a win to build on.”
7. Personalize the goal.
“Tune out the noise and focus on what really works for you,” says Viviano. Rather than feeling defeated by what you feel you can't do, or the time you don't have in a day, focus on the things that are in your control. “No time on weekdays or weeknights? Commit to your healthy practice on Saturday and Sunday mornings only and call it a win,” she says. “Making your goals align with you, your schedule, and your needs allows you to set yourself up for success every time.”
8. Design your environment to support your goal.
Your surroundings can either hinder or fuel your success, so alter your environment to fit your goals. Suppose your goals are to walk more and eat healthier. In that case, Montemarano suggests getting ahead of yourself by laying out your workout clothes before bed, putting your running shoes in front of your bedroom door, and storing unhealthy foods out of sight (and healthier options front and center).
9. Adjust your evenings to match fall’s shorter days.
“When the sun goes down earlier, your body needs extra help winding down,” says Lynch. Optimizing your circadian rhythm to match the season will help you sleep better, which means more energy to reach your goals tomorrow. “About an hour before bed, soften the lights, put your phone on night mode, and switch to warm lighting throughout the home. You might be surprised at how naturally your eyes get heavy when your environment mimics the rhythm of the season.”
With these science-backed strategies and hands-on support, change doesn’t just become possible; it becomes automatic. That’s precisely what a Lifeforce Membership delivers. In fact, 85% of Lifeforce members report a better quality of life in just three months — thanks to personalized lab testing, expert guidance, and health coaching that turns goals into lasting results.
This article was medically reviewed by Melanie Jones, APRN-C, AANP, Board Certified Family Practitioner.