As the air turns crisp and the leaves begin to change, fall offers a natural opportunity to reset. The slower pace and cozy routines can be grounding—but they can also bring challenges. Shorter days, busier schedules and less sunlight can impact our mood and mental health. The good news? With a few intentional habits, you can support both your mental and emotional well-being this season.
Here are seven healthy fall habits to help you feel better and live better.
1. Get outside every day (even for 10 minutes)
It’s tempting to stay cozy indoors when temperatures drop, but fresh air and natural light are powerful mood boosters. Exposure to sunlight helps regulate your sleep-wake cycle and increases serotonin levels, which can improve your mood and focus.
Take a short walk during lunch, rake leaves with your kids or enjoy your morning coffee on the porch. It doesn’t have to be a big outing—just a simple daily connection with the outdoors can make a big difference.
2. Maintain a regular sleep routine
As the days get shorter, our bodies naturally crave more rest. Try to stick to a consistent bedtime and wake-up time, even on weekends. Create a nighttime ritual—turn off screens an hour before bed, drink a cup of herbal tea or read something that calms your mind.
Good sleep hygiene isn’t just about getting enough hours—it’s about helping your brain and body know when to rest and when to rise. A stable sleep routine can reduce anxiety and boost your mood.
3. Nourish your body and your mind
Fall is the season of comfort foods—and that can actually support your mental health when done with intention. Incorporate nutrient-dense seasonal ingredients like squash, apples, carrots, sweet potatoes and leafy greens. These are rich in vitamins and antioxidants that support brain health.
Instead of thinking of food as something to restrict, think of it as something to replenish. Warm soups, roasted veggies, and hearty grain bowls can provide both physical and emotional comfort while giving your body what it needs to thrive.
4. Set boundaries with your schedule
Fall tends to bring full calendars—school events, community gatherings, holidays and new projects at work. Before you say “yes” to everything, pause and ask: Does this align with my values, energy, and priorities right now?
Protecting your time is an act of self-care. It’s okay to skip an event or take a weekend to recharge. Remember, your mental health needs space to breathe too.
5. Stay connected with others
As the weather cools, social isolation can sneak in—especially if you’re feeling tired or overwhelmed. Humans are wired for connection, and maintaining relationships is one of the most protective factors for mental health.
Schedule a coffee date with a friend, call a family member, or join a local group or class. Even small social interactions can reduce feelings of loneliness and increase your sense of belonging.
6. Move your body in ways that feel good
Exercise doesn’t have to mean hitting the gym. Dance in your kitchen, go for a hike or play with your dog. Movement releases endorphins, improves sleep and helps regulate mood.
7. Create moments of stillness
Amid the busyness of fall, carving out time for reflection is essential. Try journaling, meditating, praying or simply sitting quietly with your thoughts. Even five minutes a day can help you process emotions, reduce stress, and feel more grounded.
A Season to Live Better
Fall is more than a transition—it’s an invitation. It invites us to slow down, reflect and realign with what matters most. By making small, consistent choices that support your mental health, you’re not just getting through the season—you’re building habits that help you live better all year long.
Maaliea Wilbur, a Licensed Marriage and Family Therapist, is Founder and CEO of TherapyWorks. For more information, visit mytherapyworks.com.
