September Health Reset: Small Changes, Big Impact

September is here, and if I'm being completely honest, I'm having all the feels about it.

Don't get me wrong - I love the predictability and routine that fall brings. But every year, I mourn the end of summer. The sunshine, toes in the sand, patio dinners, more flexible routines, more family time...summer is my absolute favorite season, and watching it slip away makes me a little melancholy. Maybe you can relate?  

Suddenly, it's back-to-school chaos, fall sports schedules that make your head spin, work ramping up, and a mile-long to-do list that seems to grow by the day. Sound familiar?

September doesn't have to mean putting your health on the back burner.

The truth? We often abandon our healthy habits right when we need them most. When stress levels are high and schedules are packed, that's exactly when consistent “self-care” becomes crucial for our energy, mood, and facing whatever life throws our way.

Micro-Habits That Actually Fit Into Crazy Schedules

The secret to maintaining your health during busy seasons is making better use of the time we have. Here are strategies that work in real life, not just in theory:

1. Stack Your Habits

Rather than trying to carve out brand new chunks of time in your already-packed schedule, attach healthy habits to things you're already doing:

·      Do calf raises while waiting for your coffee to brew

• Pack your lunch for the next day while prepping dinner (better yet, make extra at dinner for tomorrow’s lunch)

• Walk when you’re on the phone (yes, even around your house counts!)

• Stretch at your desk during Zoom meetings (camera off, obviously!)

2. Master the "Carpool Chronicles"

If you're like me and spend what feels like hours in your car during fall sports season, get strategic about that time:

• Keep a water bottle and healthy snacks in your car (no more vending machine runs!). I also bring my dinner with me on those super long nights.

• Grab another Mom and go for a walk during practice.

• Bring resistance bands for quick strength exercises while waiting.

• Download meditation apps or inspiring podcasts for mental health breaks.

3. Embrace "Minimum Effective Dose" Movement

This is where the "all-or-something" philosophy really shines:

• Can't do your usual 45-minute workout? Try 10 minutes of strength training

• No time for your Peloton ride? Power walk for 15 minutes

• Missed your yoga class? Do 5 minutes of stretching before bed

• Stuck at your desk all day? Dance while making dinner (your kids will think you're crazy, but who cares!)

  
  

4. Set up Your Week for Success

Get ahead of the chaos by setting yourself up for success ahead of time:

• Prep proteins for the week (for example: grilled chicken, meatballs, ground turkey) and mix and match at mealtime. If this seems daunting, try making extra at dinner one night and repurpose for lunches.

• Plan your workouts for the week and set out clothes ahead of time.

• Stock your car, purse, and office with “emergency” healthy snacks.

• Fill water bottles first thing in the morning and strategically place them around your space- I keep one in my car and one at my desk.

Your September Action Plan

Ready to make this September different? Here's your simple 3-step plan:

This week: Pick ONE micro-habit from the list above and try it for three days

Next week: Pick ONE micro-habit to stack onto something you already do daily (like calf raises while your coffee brews)

Week 3: Choose ONE thing to do ahead of time (like batch prepping a protein for the week or planning your workouts for the week and setting out workout clothes ahead of time)

Remember: The goal isn't to add more to your already-full plate. It's to make small, sustainable changes that help you feel more energized and resilient during this busy season.

Want more practical strategies to maintain your health during busy seasons? Grab my free guide "Ten Secrets to a Happier, Healthier You". Inside, you'll find simple, proven strategies that fit into your actual life - perfect for navigating the beautiful chaos of fall.

P.S. Feeling overwhelmed by the September transition and need personalized support to create a sustainable self-care routine to feel your best? I'm offering "September Reset" sessions this month to help you prioritize your health without adding stress to your already-full plate. Click HERE to get started or email me at Tracey@TraceySmithLifeCoach.com for more info!