The first cold mornings of fall trigger a familiar chain reaction: sweaters return, weekend plans change (Yay Football!), and there’s a building sense that the holidays are just around the corner (literally Christmas is 100 days away). If you’re anything like me, that shorter daylight can disrupt routines you worked hard to build all year. Good intentions about health or budget check-ins quietly slip to “when life slows down”—and then, suddenly, the year is almost over.
But autumn actually gives us the best window to reset. Rather than letting October and November pass unnoticed, you can treat this season as your personal tune-up. A handful of thoughtful changes now can reward you with more energy, better health, and smart financial decisions—just in time to enjoy the holidays without the usual stress.
Five Simple Strategies for Better Health
Fall has a way of sneaking up on us. The days get shorter, the to-do lists get longer, and just when family activities and year-end projects pick up, energy can dip. But here’s the good news: it doesn’t have to. A handful of simple, steady habits can keep you energized, focused, and feeling your best — so you can enjoy the season instead of just pushing through it.
1. Schedule Preventive Health Visits—and Actually Go
October marks National Breast Cancer Awareness Month, which has become my annual prompt to actually schedule that mammogram. Preventive doctor visits (the ones we all mean to do) matter more than most people think. I know because problems have been caught early! And it’s much easier to handle these before the December pinch.
Put these on your calendar, even if you have to set reminders:
- Annual mammogram (usually covered for women 40 and up)
- Yearly physical, blood work, eye exam, and hearing test
- Dental cleanings or routine check-in
- Flu vaccine (quicker to get now, before lines or supplies run low)
Quick tip on Flexible Spending Accounts (FSAs): most work on a “use it or lose it” rule. If you have funds left for the year, get that appointment or new pair of glasses before December 31 so your money doesn’t disappear. If you already hit your insurance deductible, now may be the most cost-effective time to get any needed care.
Want to double-check what’s covered? Check out “Your Guide to Medicare Preventive Services”—it applies to all of us – preventative services should be included in all medical plans.
Find practical help in “How to Take Advantage of Your Health Insurance Before the New Year.” It lays out all the options in clear language.
2. Adjust Your Mornings for a Smoother Start
When mornings get cold and dark, you might want to stay in bed a little longer or reach for your phone right away. Building a better morning doesn’t mean overhauling your life. Small wins make the real change.
Try starting with:
- Gentle stretches while still in bed
- Spend at least 15 minutes outside for sunlight and vitamin D. It also helps regulate your circadian rhythms, which play a big role in sleep quality.
- Jotting down two or three things you’re grateful for (instead of scrolling through news or social media)
- Eating breakfast with a focus on protein (see below for my favorite protein powder)
I can’t overstate the power of enough protein, especially as days get busier. As a rule of thumb, I aim for about 0.8 grams per pound of body weight each day. That’s higher than you might expect, but your muscles and brain will thank you—especially if you add strength training to your routine (more on that below).
To get extra protein quickly I like Rival Whey Powder (see links on flavors to Amazon) Chocolate or True Vanilla. Mix with 1/2 water and 1/2 coffee in the morning for a quick protein smoothy.
3. Set Up for Better Sleep
Shorter days don’t promise better rest. If anything, most people sleep worse once it gets dark early and routines shift. The payoff for getting a steady sleep schedule now? Stronger immunity, sharper focus, and steadier mood—especially important when plans and to-dos multiply.
A few tricks that help me:
- Turn off screens at least half an hour before getting into bed
- Set up a calming routine, whether it’s reading, listening to soft music, or taking a warm shower
- Check out the latest book I’m reading: “We Might Just Make It After All, my best friendship with Kate Spade” By Elyce Arons
- Keep the room cool and use cozy blankets or a weighted comforter
- Try herbal tea (chamomile is a favorite), gentle breathing, or meditation apps
4. Curb the Carb and Sugar Urges
Everywhere I turn in fall, someone is offering sweets or warm bread. It’s part of what makes the season fun, but it’s easy to drift from one sugar spike to the next and wind up feeling tired (or cranky).
Some workarounds I use:
- Opt for whole-grain crackers or apples with almond or peanut butter
- Keep trays of roasted vegetables ready to add as a side or a quick snack
- Aim for protein-rich snacks mid-afternoon, which really keeps evening cravings in check – I like Barbell Protein Bars
- Allow for special treats—in moderation. Enjoy the pie at the family dinner, but don’t feel like you need a daily dessert. It’s about balance, not restriction.
5. Keep Moving—It All Counts
You don’t need a fitness center (but it’s nice) or fancy equipment to keep your body active during fall. Movement really does add up.
Some easy ways to stay active:
- Taking brisk walks, even 10 minutes 3x a day, can make a big difference to how you feel physically and emotionally – Forest Preserves are beautiful this time of year.
- Rake leaves, sweep the porch, or do some gardening—bonus points for fresh air
- Put on your favorite song and dance in the kitchen
- Set mini stretch breaks at your desk or between errands
- Add strength training exercises at least three times per week
- Drop into a local Pilates studio or SPENGA class
Don’t be afraid of weights. Simple routines using dumbbells or even body weight help build and preserve muscle, boost metabolism, and maintain bone health. If you’re not sure where to start, try a set of body weight squats or light dumbbell presses at home for 20–30 minutes each session.
Wrap Up the Year Strong with Your Finances
Health isn’t just about physical check-ups—it’s financial, too. This is prime time to review your finances including benefits, spending down those FSA dollars and end of year tax planning. Reviewing these items early can save stress and money!
1. Use Your FSA and Benefits or Lose Them
I already said this once, but it is so important – FSAs are “use it or lose it”—if you don’t spend the funds by year’s end, they’re gone. Eligible expenses include:
- Prescription medications and over-the-counter options
- Eyeglasses, contact lenses, or hearing aids
- Dental treatments, vision care visits, and some therapies
- Fill and pick up medication refills
- Replace eyewear or hearing devices if needed
- Complete dental work or therapy sessions you’ve already started
- Stock up on health supplies covered by your plan
2. End-of-Year Tax Planning Checklist
- Max Out Retirement Contributions
- Review 401(k), 403(b), or IRA contributions — every dollar you add before Dec. 31 may reduce taxable income. Remember for 2025 there are new higher limits for folks that are 60 to 64 years old. Check out my Post: New Retirement Rules for 2025
- Check Charitable Donations
- Cash or non-cash gifts (like clothes, household items, or appreciated stock) can lower your tax bill. Keep receipts!
- Review Investment Gains and Losses
- Consider tax-loss harvesting — selling underperforming investments to offset capital gains.
- Roth Conversions
- If you create a Roth conversion plan with your 401K money, you can save money in your later years!
- Take Required Minimum Distributions (RMDs)
- If you’re age 73 or older, make sure you’ve withdrawn the IRS-required amount from retirement accounts to avoid steep penalties.
A Final Word
Fall is a season of transition, and it gives us the perfect chance to pause and take stock—before the rush of the holidays sweeps us away. Making good choices now can help maintain good health and provide greater peace of mind about our finances.
If you have your own fall habits or family traditions that keep you feeling grounded, I’d love to hear about them. If you know anyone who might benefit with this blog post, please forward and help me grow this community!
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