Your End-of-Summer Reset: 5 Mindful Habits to Bring into Autumn

As summer winds down and the school buses reappear, many of us feel that “back-to-school” energy creeping in. In fact, September is often called a second New Year for wellness a natural point to refresh and reorganize after a relaxed summer. Psychologists note that seasonal transition points like early fall serve as “temporal landmarks” that boost our motivation by giving us a mental fresh start. With only a few months left before the holidays, now is the perfect time to hit reset. Embrace this mini fresh-start mindset and set yourself up for a healthier, happier autumn. Here are five mindful habits to help you make the most of your end-of-summer reset.

1. Declutter Your Digital Life

After a summer of snapping photos and scrolling on vacation, your digital life might be a bit cluttered. Tidying up your technology is a satisfying way to start fresh for fall. Constant notifications and a glut of unused apps can leave you feeling scatter-brained. By clearing out digital clutter – deleting apps and files you no longer need, and organizing your home screen – you remove distractions and even ease decision fatigue, leading to a calmer, more focused mind. Reorganize the vibes and layout of your phone, keep your brain sharp by moving things around. You may even sleep better: setting screen-time boundaries in the evening and turning off those late-night pings helps your brain unwind for a more restful night’s sleep.

Tips to Digitally Declutter:  Try a few small steps to get started:

• Clean Out Apps: Review your phone and computer for apps you haven’t opened in ages. Deleting the digital deadweight means fewer icons and alerts vying for your attention. (Less clutter = less stress! )
• Inbox Zero Lite: Unsubscribe from newsletters or promo emails that no longer serve you, then create simple folders or labels for the rest. An organized inbox brings peace of mind.
• Unfollow and Unfriend: Scroll through your social media and unfollow accounts that don’t inspire or uplift you. Curate feeds that bring you joy or useful info, and mute the rest to cut down on mental noise.
• Schedule Screen-Free Time: Designate one evening a week (or at least an hour a day) as a mini digital detox. Put away devices, go read or take a walk, and let your mind recharge without the constant screen glow.

By decluttering your digital world, you’ll create mental space for the things that truly matter as you head into autumn.

2. Reconnect with Nature on Daily Walks

Nothing says autumn like crisp air and colorful leaves – perfect motivation to get outside. Spending time in nature is one of the best mood boosters and stress-relievers you can find (and it’s free!). In fact, research shows that walking outdoors can reduce stress, anxiety and even symptoms of depression by prompting your body to release feel-good endorphins. Being around trees and greenery also lowers levels of the stress hormone cortisol and quiets the mind’s tendency to ruminate on worries. No wonder I often feel calmer and happier after a hike in the woods or a stroll in the park with my husband and dogs.

Early fall is an especially wonderful time to amp up your walking habit. The cooler temperatures and spectacular foliage actually encourage us to spend more time outside – which has been linked to improvements in our happiness, wellbeing and even our sense of purpose. So swap some of that indoor screen time for a breath of fresh air. If you are wanting to improve your sleep schedule, do this as the sun is raising and setting. Even a 20-minute walk around the neighborhood can clear your head and energize you for the rest of the day. Bonus: consistent daylight exposure and gentle exercise in the fall can help ward off the “winter blues” by keeping your circadian rhythm on track.

How to Get Moving: Simple ways to weave nature walks into your routine:

• Lunch Break Strolls: Instead of scrolling your phone, take a quick walk during lunch or after dinner. A few laps around the block or a nearby park can work wonders for clearing afternoon brain-fog.
• Weekend Nature Outings: Plan an outdoor activity once a week. Maybe it’s a Saturday morning hike on a local trail or a family walk at the nature reserve. Treat it like a mini adventure to look forward to.
• Mindful Moments Outside: You don’t need a full hour to benefit – even 5 minutes of “earthing” (standing barefoot on grass) or pausing to notice the fall colors can be grounding. Breathe deep, feel the breeze, listen to the leaves crunch.

As the saying goes, “nature is nurture.” By making outdoor walks a habit, you’ll likely find yourself feeling calmer, more focused, and more inspired as autumn unfolds.

3. Meal Prep with Seasonal Fall Foods

As we head into autumn, the farmers’ markets (and grocery aisles) are brimming with fall produce – think apples, pumpkins, winter squash, sweet potatoes, Brussels sprouts and more. It’s the ideal time to refresh your eating habits and embrace seasonal cooking. Eating produce that’s in season isn’t just trendy; it actually offers big benefits. Fruits and veggies harvested at their natural peak tend to be more nutritious and flavorful than out-of-season ones shipped from afar. (Research finds that produce allowed to fully ripen on the plant contains higher levels of vitamins and antioxidants!) Plus, seasonal items are often more budget-friendly.

To make healthy eating easier on your busy schedule, try meal prepping some of those autumn ingredients. Prepping meals in advance is a total game-changer for busy people managing work, kids, and everything else. By cooking in batches or planning your weekly menu ahead of time, you’ll save precious time on weeknights and reduce the stress of “ugh, what’s for dinner?” decision-making. Meal prep helps you be more intentional about your diet – when you’ve got hearty vegetable soup or pre-portioned grain bowls ready to go, you’re less likely to resort to fast food or skip meals. As registered dietitian Elyse Homan explains, having meals pre-made “goes a long way toward reducing the stress of not knowing what to eat”. It also encourages more balanced, nutritious choices since you can plan veggies and whole foods into each dish.

Smart Meal Prep Ideas: Make seasonal eating easy with these strategies:

• Choose a Prep Day: Set aside a couple of hours on Sunday (or whatever day works for you) to batch cook for the week. Roast a big tray of autumn vegetables, cook a pot of chili or butternut squash soup, or grill some chicken – future-you will thank you!
• Cook Once, Eat Twice (or Thrice): Focus on recipes that yield leftovers. For example, a large veggie lasagna or stew can be dinner tonight, lunch tomorrow, and some extra to freeze. Embrace your slow cooker or Instant Pot for big one-pot meals.
• Pre-Portion Snacks and Lunches: Wash and chop those farmers’ market carrots, celery, or bell peppers so they’re ready to grab. Assemble a few mason jar salads or overnight oats with seasonal fruits (apples and cinnamon, anyone?) for quick, healthy meals on the go.
• Use a Seasonal Produce Guide: Not sure what’s in season? Check a seasonal produce calendar or guide for inspiration – the USDA’s Seasonal Produce Guide, for example, highlights all the fall fruits and veggies available in your area. Pin it on your fridge and build your shopping list around it.

By meal-prepping with autumn’s bounty, you’ll eat better and stress less. It feels amazing opening your fridge to see ready-to-eat meals packed with fall goodness. Nourishing your body this way will keep your energy up and immune system strong as the weather cools.

4. Journal to Reflect and Set Intentions

The slower pace of early fall is perfect for a bit of self-reflection. Journaling is a classic mindful habit that can help you clear your mind, process emotions, and refocus on your goals. Think of it as a way to have a conversation with yourself on paper. By writing out your thoughts, feelings, or plans, you gain insight into what’s been working in your life and what you might want to change. In fact, studies show that journaling can reduce anxiety and break cycles of nonstop worrying, because putting words to what’s rattling around in your head helps you release negative tension. Regular writing also encourages mindfulness and personal growth by prompting you to reflect on your experiences – even a few minutes of journaling a day can boost your mood and self-awareness.

This “September reset” season, try using a journal to reflect on the year so far and to set intentions for the months ahead. What went well this summer that you’d like to continue? What habits would you prefer to leave behind? Jot down a few achievable goals for the fall – whether it’s restarting a gym routine, scheduling more family dinners, or simply getting to bed earlier. Writing goals by hand makes them feel more concrete, and checking back in weekly can keep you accountable. You might also use your journal for gratitude practice (noting 1–3 things you’re grateful for each day) or creative brainstorming. There’s no wrong way to journal; the key is consistency and honesty with yourself.

If a blank notebook feels intimidating, don’t worry. There are plenty of tools to guide you. Some people love using habit tracker templates or bullet journals to visually log their new routines. Others prefer guided journals with prompts. Personally, I’ve been using the Law of Attraction Planner since 2018 – it’s a planner/notebook hybrid that helps me integrate goal-setting, positive thinking exercises, and daily journaling all in one place. I love it because it’s structured enough to keep me on track (monthly goal pages, habit tracker grids, etc.) but still leaves room for free-flow writing. Find whatever format inspires you, whether it’s a beautiful notebook, a printable habit-tracker sheet, or a digital journaling app. The goal is to make journaling enjoyable, not a chore. Pour yourself a cup of tea, put on a cozy playlist, and spend a few quiet minutes writing. You’ll likely find that this practice brings more clarity, calm, and intentionality to your life as you move into autumn.

5. Practice Daily Breathwork (Mindful Breathing)

When life gets hectic, remember this simple tool is always with you: your breath. One of the quickest ways to recenter and relieve stress is through breathwork, intentional breathing exercises. It might sound almost too simple, but science backs it up: breathwork meditation has a host of benefits from reducing stress and anxiety to improving sleep quality and even boosting your mood. Deep breathing activates your body’s relaxation response by stimulating the parasympathetic nervous system (the “rest and digest” side of your nerves). In practice, that means slow, mindful breaths can lower your heart rate and blood pressure, tamping down the physical effects of stress. Doctors have found that breathwork can help with everything from panic attacks to chronic pain management, and it’s a staple technique in programs for anxiety relief and mindfulness training.

The beauty of breathwork is that it’s easy to do anytime, anywhere and it costs nothing. You can start with just one or two minutes a day. Consistency is more important than length of time. By doing a brief breathing exercise each morning or before bed, you’ll build resilience over time and give yourself a handy tool to find calm when challenges arise. You might even notice improvements in your focus and mental clarity during the day; many people find that a short breathing break helps clear mental fog much like a power nap or meditation session. And if better sleep is a goal, incorporate breathing techniques into your nighttime wind-down routine. Research has found that breath-focused meditation can deepen relaxation and improve sleep quality for people with insomnia and busy minds.

Breathing Exercises to Try: No special equipment required:

• 4-7-8 Relaxation Breath: Inhale deeply for a count of 4, hold the breath for 7 counts, then exhale slowly for 8 counts. Repeat this cycle 4 times. This technique (championed by integrative medicine experts) is wonderful for reducing anxiety and can lull you into sleep at bedtime.
• Simple Belly Breathing: Sit or stand comfortably. Inhale deeply through your nose for about 5 seconds, feeling your abdomen expand. Exhale through your mouth for 5 seconds, pushing out all the air. As you breathe, you can close your eyes and even add a calming mantra on the exhales (for example, think to yourself: “I am at peace”).
• 1-Minute Mini Meditation: Whenever you feel stressed during the day, pause for one minute and take 10 slow, conscious breaths. Focus only on the sensation of the air flowing in and out. Even this tiny timeout can reset your mood and perspective – it’s like hitting a “pause” button on chaos.

Inhale… exhale… Notice how different you feel? By making breathwork a daily habit, you’ll train your nervous system to find balance more easily. This gentle practice is the perfect companion to carry you through busy or tense moments that autumn might bring.

6. Refresh Your Home Environment

As the seasons change, so do our spaces. Fall is the perfect time to create a home that feels grounding, cozy, and aligned with the season’s slower rhythm. A simple refresh does not have to mean redecorating your entire house. Start small: swap out lighter summer linens for thicker throws and textured blankets, trade bright floral pillows for deeper, earthy tones, and bring in warm lighting with candles, lamps, or even a strand of twinkle lights. Scents also play a big role in shifting mood; try essential oils, incense, or natural candles with notes of cinnamon, cedarwood, or clove to instantly set a comforting atmosphere.

Beyond décor, think about the energy of your home. Decluttering even one room or corner can feel like pressing a reset button, helping you release stagnant energy and open space for what is to come. Many people like to do a “seasonal reset clean,” dusting, clearing out closets, and donating items that no longer serve them to symbolically mirror the way nature sheds leaves in autumn. Creating a space that feels calm and welcoming does more than make your home prettier. It actively supports your emotional and spiritual well-being, giving you a sanctuary where you can recharge after busy days.

7. Prioritize Rest & Recovery

Shorter days naturally invite us to slow down, yet many of us try to keep summer’s pace. Fall is an opportunity to intentionally rest and recharge. Aim for consistent bedtimes and create cozy evening wind-down rituals. Reading a book, sipping herbal tea, or practicing gentle stretches can signal to your body that it is time to relax. Quality sleep not only boosts mood but also strengthens your immune system, helping to protect against colds and flu during the cooler months.

Rest is not limited to nighttime sleep. Incorporating short periods of pause throughout the day can be restorative. Take five to ten minutes to stretch, do breathwork, meditate, or simply sit quietly and observe your surroundings. Creative activities such as drawing, cooking, or reading fiction can also provide mental recovery by engaging your brain in different ways. Social rest is equally important, so consider spending calm, low-pressure time with family or friends to recharge emotionally.

Supporting your body with seasonal wellness habits can enhance the benefits of rest. Hydration is still important even when the weather is cooler. Enjoy warm, nutrient-rich foods such as soups, stews, and dishes high in vitamin C, zinc, and protein to bolster immunity. Light exposure during the day, gentle movement, and mindful relaxation practices can all contribute to overall resilience. Small additions such as vitamin D supplementation or herbal teas with immune-supporting herbs like echinacea or elderberry can help prepare your body for the seasonal changes ahead.

By treating rest as a priority, you can approach autumn with more energy, balance, and protection against the common illnesses of the season. Creating routines that honor your need for sleep, mental pause, creative outlets, and gentle movement ensures that your body and mind are ready to thrive in the months ahead.

8. Nurture Emotional Well-Being

Autumn can bring both excitement and a sense of nostalgia, but shorter days and cooler weather can also make it harder to feel upbeat. Use this season as an opportunity to reconnect with what genuinely brings you joy. Reflect on activities that lift your spirits and make space for them in your daily life, even if it’s just for a few minutes.

Creative outlets are powerful tools for emotional renewal. Try painting, baking, crafting, writing, or playing music to engage your mind and spark happiness. Gratitude practices, such as jotting down three things you appreciate each day, can shift your perspective and help you notice the small moments of joy that often go overlooked.

Social connection matters more than ever as the weather changes. Schedule meaningful check-ins with friends or family, share a walk in a nearby park, or have a cozy coffee chat. Even low-pressure interactions, like a short phone call with a loved one, can lift your mood and counter seasonal isolation.

Finally, embrace simple, sensory pleasures that align with the season. Watch a fall sunset, listen to favorite music, sip a warm drink by the window, or wrap yourself in a cozy blanket with a good book. These intentional moments of joy help stabilize your emotions and remind you that happiness is available year-round, even when the days are shorter and the air is colder.

9. Reset Practical Routines

Finally, do not forget the practical side of a seasonal reset. Early fall is an ideal time to update schedules, tidy up finances before the holidays, and rotate wardrobes to match the cooler weather. A little planning now can prevent stress later. Set aside a weekly “reset hour” to review your calendar, prep meals, organize your to-dos, and adjust routines to fit the season.

Think about seasonal changes that affect your day-to-day life. Plan outdoor activities while daylight lasts, shift exercise routines for cooler mornings or evenings, and make sure your home is ready for the colder months with tasks like checking insulation, changing HVAC filters, or preparing winter supplies. Use this time to review subscriptions, automate bills, or create a budget so you feel financially organized before the holiday rush.

Meal planning can also support your routines. Prepping soups, stews, and other nutrient-rich fall foods makes weeknight dinners easier and keeps your energy steady as the days shorten. Consider incorporating small self-care habits into your schedule, like brief stretching sessions, mindfulness breaks, or weekly creative projects.

Aligning your routines with the season helps you move through fall with more clarity, ease, and readiness. By taking these practical steps now, you can navigate the months ahead with confidence and a sense of calm.

Embrace Your “Mini New Year” in Autumn

September can feel like a new beginning – because it is! Harness that fresh-start vibe to introduce habits that ground and nourish you. By digitally decluttering, you create space for focus. By walking in nature, you rejuvenate your mind and body. By cooking wholesome seasonal meals in advance, you care for your future self. By journaling, you gain clarity and set meaningful intentions. And by practicing breathwork, you remember to find calm within yourself no matter the chaos around you.

Making even a few small changes can have a ripple effect on your well-being this fall. Start with one habit that speaks to you and build from there. Maybe this week you’ll clean up your phone and take a sunset walk. Next week, you try prepping a big veggie stew and writing in a gratitude journal. Treat this season as an opportunity to reset before the holiday hustle – almost like a mini New Year tucked into September. And remember, the goal isn’t to be perfect; it’s to be present and proactive in designing a life that feels good to you.

So light a candle, open the windows to that crisp autumn air, and give yourself permission to slow down and realign with what matters. By embracing these mindful habits, you’ll enter the final stretch of the year feeling more balanced, refreshed, and ready to make the most of every day. Happy Fall – here’s to your rejuvenating end-of-summer reset