You don’t need to lose momentum as the days get shorter and the nights get cooler. Use these fall wellness and productivity tips to reset your routine for autumn.
Table of contents
- 5 Ways to Reset Your Routine
- 1. Start Your Day with Light and Movement
- 2. Prioritize Your Most Important Work Earlier
- 3. Use Breaks Strategically to Stay Energized
- 4. Protect Your Evenings for Rest and Recovery
- 5. Support Your Mental Health During the Seasonal Shift
- From Obstacle to Opportunity
- More Health and Well-being Tips on Attorney at Work
Autumn brings a certain charm: crisp weather, colorful leaves, cozy evenings. But it also brings darker mornings and shorter days, which can be a challenge when trying to find time for our busy work and personal schedules. While I always enjoy the cooler air and change of season, the shorter days and diminishing natural light can leave me feeling drained, unfocused and a little down. It can seem that our workdays start and end in the dark, with no personal time while the sun is still shining. This shift in daylight can affect our energy, mood and productivity.
5 Ways to Reset Your Routine
Thankfully, there’s good news! With a few intentional changes, you can keep yourself energized and effective. Here are five ways to reset your routine for autumn.
1. Start Your Day with Light and Movement
How you start your day sets the tone for everything that follows. In autumn, when mornings are darker, it’s especially important to give your body the cues it needs to wake up and get moving.
Start by letting in as much natural light as possible.
Open the blinds the moment you wake up. If your mornings are still pitch-black, consider investing in a light therapy lamp. These lamps mimic natural daylight and can help reset your internal clock, improve alertness and boost your mood. I like a sunrise alarm clock for the darker mornings.
Pair light exposure with movement.
You don’t need to commit to a 6 a.m. spin class (unless that’s your thing). A brisk 10-minute walk outside, some yoga or simple stretching can jumpstart your energy and prepare your mind and body for the day ahead.
And don’t forget breakfast.
The right fuel matters, especially when your schedule is packed. Aim for a mix of protein and complex carbs for steady energy. Think oatmeal with pumpkin puree and cinnamon, or apple slices with almond butter. Seasonal foods can give you both comfort and nutrition — two things we all need this time of year.
2. Prioritize Your Most Important Work Earlier
The shorter the days, the more important it is to front-load your schedule. We can fall into the trap of saving big tasks for the afternoon, after the calls, meetings and emails are done. But by then, daylight —and energy — are fading.
Identify your top priorities for the day and schedule them for the morning.
Draft that brief, review discovery or prepare your negotiation strategy while your brain is at its sharpest. If you control your calendar, shift important client meetings to late morning when focus is likely high.
Task batching can help.
Group similar tasks together — like responding to emails in a dedicated block — so your brain isn’t constantly switching gears. The less mental friction, the more you’ll accomplish.
This isn’t about working longer; it’s about working smarter. By tackling critical work earlier in the day, you’ll make progress when it matters most, leaving less room for late-day fatigue to derail your productivity.
3. Use Breaks Strategically to Stay Energized
Breaks often feel like luxuries, but in reality, they’re tools for better focus and stamina. In the fall, when natural light is limited, breaks are opportunities to recharge with daylight and movement.
If possible, step outside during lunch — even if it’s just for 10 minutes. The crisp air and sunlight can improve your energy and mood. If leaving your office isn’t realistic, position your desk near a window or step away for a few minutes to bask in natural light.
Consider reframing “coffee breaks” as “movement breaks” that will allow you to return to your desk with sharper focus, more patience, and a renewed ability to tackle your work. A walk around the block, climbing a few flights of stairs, or even stretching at your desk can reset your energy better than another cup of caffeine. If you really want (need) that cup of coffee, you can take a walk to the coffee shop or just go for a stroll with coffee in hand!
4. Protect Your Evenings for Rest and Recovery
With shorter days, evenings can feel like they disappear quickly. That makes it even more important to guard them as time for rest, recovery and boundaries.
Create a wind-down routine that signals to your brain it’s time to shift gears.
This could be reading a book, journaling or light stretching. By repeating the same activities each evening, you train your body to relax more easily.
Finally, aim for a consistent bedtime.
Yes, that may mean going to bed earlier than you did in the summer, which is actually easier in fall and winter since it’s darker earlier. Seven to nine hours of quality sleep isn’t indulgent; it’s essential. A well-rested attorney is a more effective attorney, in and out of the office.
5. Support Your Mental Health During the Seasonal Shift
The drop in daylight doesn’t just affect energy — it can also impact mood. Many people experience what’s often called the “seasonal slump.” For some, it may be full-blown seasonal affective disorder (SAD). For others, it’s a subtler dip in motivation, patience or positivity.
This is a good time to check in with yourself. Are you feeling more irritable than usual? Struggling with motivation? Finding it harder to stay focused? These are signs your mental health may need some extra support.
Practical tools can help. Meditation apps offer guided practices that fit into even the busiest schedules. Gratitude journaling can shift your perspective and boost resilience. Therapy, whether in person or virtual, can be a powerful way to navigate seasonal changes and professional stress.
From Obstacle to Opportunity
Think of the upcoming shorter days not as an obstacle but as an opportunity. Autumn can provide a chance to reset your routine, align with the season, and show up as your most focused, resilient self. In other words, it can be good for your well-being and your law practice.
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