Are you craving change? The best way to change your body and health is to live based on the season. Here are 10 ways to upgrade your wellness routine for fall and see results.
There’s nothing cozier than slipping on a sweater, lighting a candle, and breathing in the crisp air of fall. The first days of fall always leave me swirling in a sea of nostalgia while also craving more structure. September has always felt very similar to January. If it weren’t for the calendar turning in the dead of winter, September might be crowned the true season of change. It’s a new beginning, a fresh chapter, a natural reset.
Naturally, it happens every time the seasons shift, bringing with it a craving for something different. And these cravings aren’t just in your head. They’re in your body. Science has shown this seasonal shift, proving that more than 25% of your DNA expression changes with the season. These changes affect your biology, altering your gut microbiome, immune system, and hormones.
This means you are designed for change. You are wired for it. Every shift is an invitation to align your life with what your body is already asking for — comfort, structure, and renewal. Instead of fighting the changes, feeling uneasy and unsure, lean into it. Let fall be the season where you slow down enough to listen, and brave enough to begin again.
Here are 10 ways to embrace the shift and upgrade your wellness routine this fall.
10 Ways To Upgrade Your Wellness Routine For Fall
01: Start with a Fresh Slate
What worked in the last season may not work in this season. Don’t get so stuck on what you’ve done that you can’t experience the joy of living in the new. Go back to the drawing board and clear your slate.
That might mean you need to buy a brand new journal and try a new journaling practice, or purchase a new Bible that helps you see the story in a new way. Perhaps you need to declutter your closet and invest in a few new clothing staples for the season. Or maybe it has nothing to do with consuming something new, but cleaning the slate of how you think.
Don’t drag the old season into the new. Let the pace of summer fade so you can embrace the grounding rhythm of fall. Clear space in your mind, your closet, and your journal, opening room for what’s next.
02: Switch Up Your Diet Staples
Your body will always change in response to the seasons, but to do so effectively requires support. How you support and resource your body really determines how well you thrive in that season and the next. One way to support your body is through adjustments in your nutritional intake, such as changing your food choices.
During fall, your body is calling for warmth, comfort, and nourishment. Trade smoothies for soups, raw salads for roasted roots, iced drinks for spiced teas. Let food remind you that change can be both grounding and satisfying.
03: Revamp your skincare routine
Fall is a drying season, which means the cooler and unpredictable temperatures can dry out your skin. Coming off a season of excess oil and sun damage, make sure you shift to hydrating and nourishing your skin, preparing it for winter.
Don’t be alarmed if your skin undergoes a detoxification process during the fall. It is typical to have a few extra breakouts or dry patches this month. Moisturize your skin by applying a face oil or a nourishing night cream, and don’t forget to moisturize your entire body to keep it will this fall.
04: Make Daily Sunlight a priority
As the days grow shorter, your exposure to natural light decreases—and so does your body’s ability to regulate energy, hormones, and mood. Sunlight is more than warmth. It’s information. The light signals your brain to set your circadian rhythm, boost serotonin, and regulate melatonin, helping you feel more awake during the day and ready for restorative sleep at night.
Even just 10 minutes of morning sunlight can shift your entire system, giving you energy, clarity, and a sense of calm focus. Step outside without sunglasses or glasses whenever possible. Drink your coffee on the porch, or take a midday walk to soak in the golden rays. This small daily rhythm not only nourishes your body but also helps regulate its hormonal patterns and cycles, influencing how you show up.
05: Reassess your Workout Routine
Just as the leaves shift color, your body shifts in its desire for movement. Fall often brings a natural pull to slow down—maybe to linger in bed a little longer, or to swap high-intensity bursts for strength, stretching, or grounding walks in the crisp air.
There is no “right” way to move, only the way that honors your body in this season. What matters most is that you stay in motion. Movement this time of year does more than tone muscles—it strengthens your immune system, balances your hormones, and builds resilience for the months ahead. Instead of forcing the old routine, allow yourself to rediscover joy in how you move. Let this season be the one where movement feels less like an obligation and more like a gift you give yourself. Experiment with different forms of movement to find the one that feels right for this season.
06: Build a Daily Schedule Through Rhythms
Change happens through the patterns of your rhythms. Considering fall is the season of structure and steadiness, it is a great time to evaluate the rhythms of your life — are they helping you achieve the outcomes you’ve set? And are they helping you to live the life you’ve desired? If it’s anything less, go back and rework your rhythms to build a better schedule.
Progress is made in your daily routine. Create a daily schedule that supports your vision, not with pressure, but with presence. Show up one day at a time, and you’ll be surprised by how much transformation happens before the year ends. Ninety days is plenty of time to make a big impact. Use this 90-Day planner can help you finish the year strong.
07: Get back to Batch Cooking
Fall has a way of stretching time—it feels fast and slow all at once. If you’re not intentional, the busyness can sweep you away. But food is one of the simplest ways to reclaim your rhythm. Cooking doesn’t have to consume your schedule. It can actually give you back time.
Batch cooking is the art of preparing simple building blocks—such as roasted vegetables, simmered chicken, or a pot of grains—that can be mixed and matched into quick, nourishing meals throughout the week. In just an hour, you can stock your fridge with options that make eating well almost effortless. Think of batch cooking not as another task, but as an anchor, a small ritual that fuels your goals and frees your days.
Get the Fall Batch Cooking Guide to help you make the most of the harvest of fall, all while nourishing your body with nutrient-packed recipes.
08: Focus on Getting Consistent Sleep
As the nights grow longer, your body naturally shifts into a new rhythm. Melatonin levels rise earlier, signaling the need for deeper, more restorative rest. Unlike the light-filled days of summer, when we can thrive on a little less sleep, fall invites us to slow down and sleep a bit more.
Consistent sleep isn’t about sleeping in; it’s about honoring the rhythm of going to bed at the same time each night. Protect your evenings by putting away screens, sipping something warm, or reading a good book instead of getting lost in endless scrolling. When you guard your sleep, you guard your health. Quality rest balances your hormones, strengthens your immune system, and gives you the energy to fully embrace the season ahead. Aim to go to bed consistently, offering 15-30 extra minutes of sleep each night.
09: Slow Down
Fall is nature’s reminder that growth requires release. As schedules fill and activities pick up, it’s tempting to say yes to everything—but busyness isn’t the same as fullness. What you truly need this season is not more to do, but more space to be.
Give yourself permission to prioritize only what matters most and let the rest fall away. Pulling back, even in small ways, creates the margin your soul craves and the space to rest, refocus, and be present. Don’t believe the lie that slowing down is falling behind. Instead, see it as choosing to live fully, rather than waiting to live.
10: Create Warmth in Your Life
The days and weather patterns of each day may still register summer’s heat, but your body is already craving warmth. As temperatures become more unpredictable and nights get cooler, warmth becomes more than just comfort. It becomes nourishment.
Consider keeping your body warm by wearing extra layers, sipping hot drinks, and avoiding ice. It may also mean spicing your meals with cinnamon, ginger, or pumpkin spice. These small shifts of warmth do more than soothe your senses. They anchor your body, foster satiety, and create and protect your energy.
Upgrading Your Wellness Routine For Fall
Living well and creating shifts with the seasons doesn’t mean you need to overhaul your life. It’s really about inviting you to make the small shifts your body is craving. They may be what is listed ahead, but they might also be something completely different. Just remember to pay attention to what you need, not what someone else is telling you you need.
Change doesn’t happen in big gestures but in small, consistent change. Start with one or two practices or rhythms that feel most aligned to you and engage with them. Let these become the anchors of your health as the season unfolds. As you layer in more, you should find you feel more grounded, more nourished, and more rested.
If you’re looking for more, we’ve rounded up additional reading for you.
Here are five fail-proof healthy changes I’m making for fall!
