Why Septmeber is the perfect time to get back on track (and why that’s totally normal)

October 24, 2025

There’s something about September that feels like a fresh start. Even though the calendar year is still in full swing, the shift in seasons – cooler mornings, changing leaves, the return of routine after summer holidays – makes this time of year feel like a second “New Year.”
As a naturopathic doctor, I often hear people say, “I completely fell off track this summer.” Whether it’s eating more indulgently, skipping workouts, or letting routines slide, there’s often a tinge of guilt in these confessions. But here’s the truth: getting off track is not a failure. It’s part of a normal, flexible, and sustainable lifestyle.

Falling Off Track is Normal – And Healthy

Health isn’t about being “perfect” every day. It’s about ebbing and flowing with life and then having the tools, self compassion, and structure to return to what makes you feel your best.

Summer is about enjoying yourself – vacations, BBQs, late nights, and ice cream with the kids. It’s meant to be more relaxed. When September rolls around, it’s not about punishment or extreme overhauls – it’s about realignment.

So, if you’ve been feeling a bit off your game lately, know that you’re not alone. And even better, know that you don’t need to make drastic changes to feel like yourself again.

Here are five practical tips to help you gently get back on track this fall:

I. Rebuild One Habit at a Time

Don’t try to overhaul your whole life in one week. Instead, pick one foundational habit that will have a ripple effect. For many of my patients, that’s simply re-establishing a consistent sleep routine or starting the day with a nourishing breakfast.

Choose one area: maybe it’s meal prepping lunches, drinking more water, or getting to bed by 10 p.m. Build that into your week for seven to 10 days before layering on something else.

Start small, be consistent, and let the wins build momentum.

II. Use September Energy to Your Advantage

There’s a natural motivation that comes with fall. Kids are back in school, schedules become more predictable, and there’s a collective energy of “getting organized.”

Use this seasonal rhythm to your advantage. This is a great time to rebook your health appointments (like labs, acupuncture, or naturopathic check-ins), revisit your supplements, or return to your movement routine. Your brain is wired to want structure again – lean into that.

III. Nourish with Seasonal Foods

One of my favourite things about fall is the abundance of nutrient-dense, grounding foods. Think: root vegetables, squash, apples, beets, kale, and warming spices like cinnamon and turmeric.

If summer was more about patio snacks and travel meals, now’s the time to bring it back to the kitchen. Try roasting a tray of seasonal veggies on Sunday or making a simple soup for lunches. It doesn’t need to be complicated, just intentional.

IV. Get Outside Daily, Even for 10 Minutes

We’re heading into shorter days, so every minute of natural light counts. Aim to spend at least 10 minutes outside each day, whether it’s a walk before dinner, your morning coffee on the porch, or taking calls while standing in the sun.

Light exposure during the day helps regulate your circadian rhythm, boost your mood, and support hormone health. Bonus: it also helps make the transition into winter less abrupt and more graceful.

V. Check in, Don’t Check Out

When you feel “off,” it’s easy to ignore it and say, “I’ll deal with that later.” But symptoms like fatigue, bloating, mood swings, or brain fog are your body’s way of asking for support. September is a great time to check in with your healthcare providers. Lab testing, nutrient assessments, or just a conversation about how you’re really feeling can give you the clarity you need to make confident, informed choices about your health.

Gentle Reminders as You Reset

• You don’t need to be extreme to feel better.
• You can make progress without being perfect.
• Getting back on track can feel good, not like punishment.

Whether you’re returning from vacation, sending kids back to school, or just craving some structure, September is the ideal time to reconnect with your health goals, and with yourself.