Many of our morning routines are constants throughout the year. You may, for instance, always drink water before ingesting anything else, engage in certain movements to wake the body, or journal to engage the mind. Perhaps you make it a point to avoid the news until you’ve had a cup of coffee.
Beyond these essentials, though, your specific morning needs may evolve and fluctuate with the seasons. “Each season brings its own unique shifts in light, temperature, moisture, food availability, phytochemical profiles, and environmental stressors,” says Deanna Minich, PhD, CNS, IFMCP, a functional-medicine nutritionist, educator, and author based in Port Orchard, Wash.
She notes that these changes, no matter how subtle, affect our physiology. “By syncing our daily habits — especially how we start the day — with the cues nature provides, we support greater vitality, mental clarity, and adaptability.”
Natasha Ivantsova, founder of Glow Yoga and Wellness in San Francisco, adds that one of the keys to long-term wellness is honoring how our energy shifts — and adjusting our workouts accordingly. Each season has its own rhythm, she says, both in how our bodies feel and how motivated we are to move. Honoring these rhythm changes allows you to show up with more ease, stay physically and mentally balanced, and build strength and resilience year-round — without burnout.
AUTUMN // Consistency
Autumn is a time of transition and preparation, says Minich. “As daylight shortens and temperatures drop, the body and mind begin to turn inward.” She suggests adapting your morning routine to align with a back-to-school energy, since we’re conditioned for more structure after a busy summer.
Kali Higgins, an integrative health and wellness practitioner in Stillwater, Minn., who offers astrology readings and Ayurvedic-lifestyle coaching, says the wind is a prominent feature in the fall that can kick up anxiety. “Our energy is more scattered and vulnerable,” she says. Keep your morning routine simple and stick to it to provide consistency.
Consider these ideas for an autumn morning routine:
MEDITATION: Focus on connecting breath with movement. Build lung capacity by increasing your inhalation. Structured meditation with a mantra is helpful, too, Higgins says.
INTROSPECTION: The natural world is going dormant and preparing for winter’s rest. Take a few minutes in the morning to journal: Reckon with what you’ve accomplished during the year, take stock of what you have left, and lean into gratitude for the present moment. (Try one of these embodiment practices to get out of your head and into the present.)
ATMOSPHERE: Add gentle sensory inputs like a steam bath or self-massage. “Playing calming music in the background or applying essential oils like eucalyptus behind the ears and on the neck can promote immune support,” Minich says.
NUTRITION: “Work to reduce caffeine, sugar, drugs, alcohol, or any sort of stimulant in your life,” Higgins suggests. Start eating warmer foods, sipping herbal teas, and cooking with healing spices.
MOVEMENT: “Fall is when people tend to crave routine again,” says Ivantsova. “There’s a deeper need for growth and focus.” She recommends turning your attention to contemplative practices and finding ways to solidify your daily self-care schedule. Core and strength work may be particularly supportive.
ENERGY: “Because the wind element can trigger worry and nervous energy, give that windy energy something to do,” Higgins says. “Turn it into excitement and inspiration.” Practice overcoming fears, insecurities, and anxieties, or work on creative endeavors. Read books that foster creativity and imagination.
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