How to Build a Fall Morning Routine

Hi!

Is anyone else in denial that it’s already September? Last week I was eating watermelon on the beach, and now I’m seeing pumpkin spice lattes and Halloween decorations. Even though I’m not completely ready for fall, I do love September because it feels like a month to ease into the season slowly.

A new routine is a PERFECT way to support new intentions, habits, and romanticizing a new season.

Having a clear idea of what you want this next chapter to feel like is the best place to start. Here are a few questions to guide you:

• How do you want your mornings to feel?

• What do you want to prioritize? (energy, work, peace, connections, digestion, self-care, etc.)

• What habits will help you feel grounded and your best?

Once you’re clear on this, you can build a routine that feels less like a checklist and more like a set of simple rituals that truly support your well-being.

How to Build Your Fall Routine:

Step 1: Set the Tone

Light: If you can, wake with natural light. Open the window, breathe in the crisp air. If it’s still dark when you wake up, turn on a lamp or clock to mimic the sunrise.

Mindset: Instead of reaching for your phone to scroll and check notifications, start with a practice that nourishes and calms your mind.

• Journal gratitude or intentions

• Morning meditation

• Stretch in bed

• Take a few long, deep breaths

Nourished Note: In Traditional Chinese Medicine (TCM), fall is associated with the lungs. Deep breaths not only oxygenate your body but also help release grief and heaviness, making space for clarity.

Step 2: Warm and Hydrate

Iced and cold drinks in the morning can slow digestion, especially in colder months. Warming bevs seasonally support hydration and getting things moving:

• Warm lemon water (supports digestion + has vitamin C, which supports collagen production and the immune system)

• Spearmint or chamomile tea (soothing for digestion, calming to the nervous system)

• Bone broth (mineralizing and rich in collagen)

Step 3: Seasonal Movement

Nourished Note: Autumn is a “metal” season in TCM, which is focused on balance, rhythm, and release. Movement associated helps support circulation and groundness.

• Yoga with lung-opening poses (hot yoga can be good in the follicular and ovulatory phase for emo

  tional and physical release and detoxification through sweat)

• A nature walk in the crisp air. Bring a warm bev to romanticize it!

• Light strength + resistance training to support metabolic health, energy, and longevity

Step 4: Seasonal Nourishment

Eating seasonally means aligning your meals with what nature is growing right now. In fall, it shifts to grounding, warming foods that prepare our bodies for colder weather and shorter days.

When you eat seasonally, you’re not only getting produce at its peak freshness (which means more flavor + nutrients), but you’re also supporting your body in ways that feel in sync with your environment.

Create Your Fall Routine:

Here’s an example structure to see as a template.

7:00–7:10 | Wake + Set the Tone
(space for intention, gratitude, or however you want to start)

7:10–7:20 | First Nourishment
(warm drink, hydration, ground outside, or whatever feels right)

7:20–7:40 | Movement
(time to wake up your body, go on a walk, go to a class, or move at home)

7:40–8:00 | Breakfast + Seasonal Nourishment
(sit down to eat with no distractions. have a seasonal meal that supports your energy with protein, fiber, and healthy fat/carbs)

8:00 onward | Transition to Your Day
(skincare, getting ready, or whatever closes your morning routine)

As the season shifts, give yourself permission to shift too!

So set your intention, choose your rituals, and let the fall be about creating space for the version of you that feels nourished and open to all the blessings on their way to you.

With love,

Hannah