Building Better Habits for Fall: Real-Life Routines That Last
Ready for a Fall Reset? Why Building Better Habits Is a Game Changer
September has always felt like the unofficial “reset button”—even if your school days are long behind you. There’s something about new schedules, shifting seasons, and the faint hope for cooler mornings (at least in Arizona!) that makes us crave better routines. But here’s the real talk: building better habits isn’t about a total life overhaul or some superhuman dose of willpower. It’s about creating small, sustainable changes that work for your unique body, hormones, and life.
If you’re navigating perimenopause or menopause, you know just how much your energy, mood, and motivation can fluctuate. The beauty of building better habits now? These small routines anchor your days, support your hormones, and help you feel your best—even on weeks that go totally off the rails.
How to Build Better Habits: Practical Steps for Real Women
Building better habits doesn’t have to feel overwhelming. In fact, the simpler you make it, the more likely it is to stick! Here’s how to get started this fall:
1. Start Tiny—And Make It Non-Negotiable
Pick one habit that feels doable. Maybe it’s adding a protein-rich breakfast, a daily ten-minute walk, or journaling your wins each night. Trying to change everything at once leads to burnout—especially in midlife. One small, consistent win is far more powerful than ten big changes that never last.
Try this:
Write your habit down and post it somewhere visible.
Anchor it to something you already do (see next tip).
2. Use Habit Stacking to Your Advantage
Habit stacking is a science-backed way to piggyback a new habit onto a routine you never skip. For example, do five minutes of stretching after brushing your teeth or drink a glass of water before your morning coffee.
Try this:
Choose a “trigger” (like making coffee, brushing teeth, or checking email).
Immediately do your new habit after the trigger.
Over time, your brain will link them—and sticking with it will feel effortless.
3. Make the Healthy Choice the Easy Choice
Your environment matters. If your goal is to move more, set your shoes by the door. Want to eat more protein? Prep snacks in advance and keep them visible. “Out of sight, out of mind” applies to healthy habits and temptations alike.
Try this:
Set your workout clothes out the night before.
Keep water bottles on the counter and fruit on the table.
4. Track Wins—Not Just Goals
Tracking progress (even with a simple checkmark on a calendar) creates a streak you won’t want to break. Every win counts—big or small. Celebrate your consistency, not just perfection.
Try this:
Mark your progress daily, and don’t skip celebrating little wins.
Share your wins with a friend or in a supportive community (like Lady Warrior Meno Core).
5. Prepare for Curveballs—And Practice Compassion
Real life is unpredictable. Hormones, work, family, and just plain “blah” days happen. Instead of quitting after a missed day, decide what your “minimum version” looks like. Maybe that’s one set of squats, one healthy meal, or a two-minute walk.
Try this:
Give yourself grace on tough days and simply start again tomorrow.
Remember, building better habits is about progress, not perfection.
Why Building Better Habits Matters in Midlife
Research shows that routines—especially around movement, nutrition, and sleep—are foundational for managing hormone shifts, protecting bone and muscle, and boosting mood in midlife. When you focus on sustainable changes, you set yourself up for more energy, better strength, and greater resilience against the chaos life (and hormones) bring.
Looking for step-by-step guidance? Chapter 4 of my Thriving Through Menopause eBook walks you through the science of habit change, gives you templates and trackers, and shows you exactly how to fit new routines into real life. Want hands-on support, coaching, and community? Lady Warrior Meno Core is where we do this—together.
