Harnessing the Autumn Reset: A Guide to Setting Fresh Goals This Season

It has been many years since I last attended school, yet every autumn, I still treat myself to a fresh stack of notebooks and a set of new pens.

This small ritual evokes the excitement of my childhood first day of school, walking in with a shiny Trapper Keeper and feeling warm in a brand-new sweater.

The renewed energy and sense of possibility that September brings remains very real for me. Back-to-school season represents a meaningful calendar milestone that generates what behavioral scientists refer to as a “fresh start effect,” a psychological phenomenon that can motivate individuals to set and pursue new goals.

While January is traditionally associated with new beginnings, September carries similar potential, according to Laura Vanderkam, a productivity expert and author of “Big Time: A Simple Path to Time Abundance.” People often feel more energized after a restful summer, Vanderkam explained.

September is also an ideal month to introduce “small tweaks,” she added, “rather than the kind of dramatic lifestyle overhauls that people tend to promise themselves every January.”

I consulted Vanderkam and other experts in productivity and fitness to learn how to channel that back-to-school energy into building healthy habits.

Create a To-Learn List

Our Well editor, Lori, has been a source of inspiration this fall by embracing two new experiences: she recently enrolled in a culinary knife-skills class and joined a local choir in her Brooklyn neighborhood.

While most people maintain to-do lists, Jim Kwik, a productivity expert and author of the forthcoming book “Limitless Daily,” recommends creating a “to-learn list” this autumn.

“It doesn’t have to be elaborate,” Kwik advised. Simply writing down a few skills you would like to acquire can help generate momentum.

Next, evaluate which of those skills you can realistically pursue. Are there opportunities to learn online? Two of my friends picked up knitting through YouTube tutorials, while another recently began trumpet lessons via video classes.

Alternatively, you can return to an academic setting without the burden of tuition or grades. Yale provides numerous free online courses spanning topics from modern poetry to the history of epidemics in Western society. Harvard offers over 100 free classes covering subjects such as ancient Egyptian art and managing anxiety. Personally, I am considering a course on the science of food fermentation.

Experiment With a New Fitness Routine

September offers several advantages when embarking on a new exercise regimen, according to Layne Norton, a bodybuilder and author of the upcoming book “Gain: The Life-Changing Science of Building Muscle.”

Autumn often reintroduces structure into daily schedules following the more relaxed pace of summer, noted Dr. Norton, who holds an advanced degree in nutritional sciences. This structure makes consistency easier to maintain. Outdoor workouts remain appealing as well, thanks to cooler temperatures and ample daylight.

Beginning a fitness routine in the fall also allows you to establish a foundation before the holiday season arrives, Dr. Norton added. By the time January rolls around, he explained, “you arrive with several months of practice already behind you.”

Gyms tend to be less crowded during the fall months, he noted. “Nothing derails a new fitness routine quite like having to engage in full-contact combat to secure your favorite piece of gym equipment in January,” Dr. Norton remarked.

This fall, my personal objective is to rebuild my declining upper body strength. However, you can discover your ideal workout by exploring available options.

Reflect With Five Key Questions

September presents an excellent opportunity to pause and reflect before the busy winter months set in, according to Kwik.

He recommends posing the following five questions from his book:

• What do I want to do more of in my life?

• What do I want to do less?

• What do I want to start?

• What do I want to stop?

• What is something that is working that I want to continue?

“Perhaps, for instance, you want to spend more time outdoors, reduce doomscrolling, and preserve your family dinners,” he suggested.

Alternatively, you can implement some of the small adjustments that Vanderkam referenced.

Reach out to friends who may have been less accessible during the summer and schedule some time together. Try new fall recipes, practice “soft decluttering” as you transition into the new season, or establish a refreshed morning routine.

You can also introduce novelty into your weekly schedule by attempting one small, achievable new activity each week, such as joining a community walk or painting outdoors.

When it comes to embracing a fresh start, fall offers another distinct advantage, Vanderkam pointed out: unlike the new year, there is no inherent pressure to make formal fall resolutions.

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