Autumn is not only a time of bright leaves, fragrant candles, and drinks with spicy notes, but also a period when it is especially easy to reshape your lifestyle and start forming new, beneficial habits. Psychologists and neurobiologists call this phenomenon the "new beginning effect" or temporal landmarks — temporal markers that help the brain perceive the change of season as a symbolic opportunity to start anew.
According to licensed family therapist Sabra Luri, such temporal "landmarks" are usually associated with New Year, birthdays, or the start of the week, but autumn plays this role as well. Many of us have perceived September as the start of the school year for decades, and even in adulthood, we subconsciously associate this time with renewal, new goals, and projects.
Moreover, after the relaxed summer mode with trips, long days, and a leisurely pace, the shortening of daylight and cooler weather naturally set us up for discipline and creating structure in our daily lives. Luri emphasizes, "I encourage clients to view autumn not as the end of summer, but as a deliberate transition to a new phase. There is an energy in the fresh air and coolness that can become a source of motivation."
Why Autumn is Perfect for New Habits
Research confirms: the effect of a new beginning helps people set goals more often and stick to them. For instance, a study in Management Science (2014) showed that "temporal landmarks" indeed increase the likelihood that a person will start exercising, learning, or implementing new self-care rituals. Autumn, with its association with the "academic start," enhances this effect.
Additionally, the change of season reminds us that it is never too late to try again. Even if something did not work out in spring or summer, autumn is the time to make a restart.
Define Your Values
Before taking on new habits, it is important to understand what values drive them. Try to write a list of what is truly meaningful to you: health, energy, relationships, development. Determine how the chosen habits will align with these benchmarks. For example, if health is a priority, new practices may include regular walks, balanced nutrition, and avoiding overeating in the evening.
Strengthen Social Connections
As the cold sets in, many feel loneliness and a drop in mood. Therefore, it is worth incorporating "contact points" with others into your schedule in advance. This could be a monthly autumn dinner with friends, a joint walk, or a hobby group. According to a study by the Harvard School of Public Health (2017), regular social interaction reduces stress levels and prolongs life.
Add Movement
In autumn, it is especially beneficial to incorporate light forms of physical activity. A 20-minute walk in the morning or before sunset is not only an accessible way to strengthen the heart and joints but also an opportunity to compensate for the lack of daylight associated with seasonal mood fluctuations. In minimal daylight, a light therapy lamp that mimics sunlight can help — its effectiveness in combating seasonal depression has been proven by clinical studies (American Journal of Psychiatry, 2005).
Learn Something New
Autumn is ideal for starting courses and acquiring skills: from drawing to cooking. This not only broadens horizons but also improves cognitive functions. A study in Frontiers in Psychology (2019) showed that learning new skills increases brain neuroplasticity and helps preserve memory in the long term.
Conclusion
Autumn is not just a change of season. It is a symbolic milestone that can be used as a tool for personal transformation. Thanks to the "new beginning effect," the brain itself nudges us toward change — it only remains to direct this energy in the right direction. It is important to remember that new habits should be connected to your values, supported by social backing, and bring joy.
That is why autumn can be transformed into a season of renewal, growth, and self-care — from small steps like evening walks to serious self-development projects.
