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September reset: 5 tips to improve your wellbeing

September reset: 5 tips to improve your wellbeing

The turn of September has always felt like a miniature New Year. School terms restart, summer holidays end, and diaries refill with projects and plans. In the UK, daylight hours shorten, temperatures drop, and the foods in season shift from salads to comforting root vegetables. That natural change of rhythm gives us a powerful psychological nudge to reset habits, refine goals and invest in health before winter arrives.

Yet many of us drift into autumn feeling depleted: late‑summer socialising, travel and unstructured routines can leave nutrient stores low, sleep patterns erratic and stress levels high. Research shows that this “shoulder season” lull is an ideal moment to introduce new behaviours - motivation tends to be strongest at temporal landmarks such as the start of a month or school year (the so‑called “fresh‑start effect”). By pairing that motivational boost with evidence‑based strategies, you can create healthy habits that endure well beyond the initial burst of enthusiasm.

Below are five straightforward tips to help you stay on track this autumn:

1. Fuel up with balanced, nutrient‑dense food

Your diet is the cornerstone of energy, immunity and mood. The latest NICE guidance on overweight and obesity management emphasises eating patterns rich in vegetables, fruits, whole‑grains and lean proteins, while limiting free sugars and highly processed snacks. A 2024 European cohort study further links diets with higher Nutri‑Score ratings - those packed with minimally processed, nutrient‑dense foods - to healthier blood pressure and lipid profiles.

September action plan

  • Shop the harvest: Root vegetables, pumpkins, apples and blackberries provide fibre, antioxidants and slow‑release carbohydrates.
  • Batch‑cook basics: A large pot of lentil soup or bean chilli pre‑portioned into freezer tubs keeps midweek convenience high while lowering takeaway temptation.
  • Upgrade staples: Swap white wraps for wholemeal versions, choose oily fish twice a week, and add a tablespoon of mixed seeds to porridge.
  • Check vitamin D status: Sunlight strong enough for skin synthesis of Vitamin D wanes from September. NICE therefore recommends a 10 µg supplement for everyone between October to March. An at‑home health test can confirm if levels already sit below optimal.

Eating well is not about perfection but about consistency. By stocking nutrient‑rich foods and pre‑planning meals, you’ll boost energy naturally and shore up defences against seasonal bugs.

2. Move more every day - even when it’s chilly

Physical activity is repeatedly shown to improve cardiovascular health, blood‑sugar control and mental wellbeing. A 2025 dose‑response meta‑analysis found that increasing from very low activity to around 7,000 steps a day dramatically reduced cardiometabolic risk and lifted mood. Importantly, gains came from any movement - not just structured workouts.

September action plan

  • Walk with purpose: British Heart Foundation suggests parking farther away, pacing during phone calls and using stairs whenever possible - small changes that quickly add to daily steps.
  • Embrace “exercise snacks”: Two minutes of star jumps, lunges or marching on the spot between video meetings elevate heart rate without scheduling a full session.
  • Buddy up: Sharing goals increases adherence. A 2025 British Journal of General Practice study showed even brief, personalised conversations help patients set realistic activity targets and stick to them.
  • Plan for the cold: Invest in breathable layers and reflective accessories now so darker evenings never become an excuse.

By incorporating movement into everyday tasks, you create healthy habits for autumn that need no extra time - just intention.

3 . Sleep smarter for sharper days

Quality sleep supports hormone balance, appetite regulation and emotional resilience. Sleep specialists list consistent bed‑and wake‑times, a caffeine curfew and a calming pre‑bed routine as the three pillars of healthy “sleep hygiene”. Research in UK primary‑care settings shows patients are willing to adopt these behaviours when given clear, practical guidance.

September action plan

  • Set a firm lights‑out: Aim for the same bedtime seven nights a week, allowing 15 minutes of wind‑down reading or gentle stretching.
  • Curate a calm space: Keep bedrooms cool (16–18 °C), dark and screen‑free. Swap blue‑light‑emitting devices for an old‑fashioned alarm clock.
  • Cap caffeine: Move the last tea or coffee to before 3 p.m. and see if morning alertness improves within a week.
  • Pre‑sleep brain dump: Jotting the next day’s tasks on paper at 9 p.m. can lower night‑time rumination.

Better sleep translates into steadier energy, clearer focus and fewer junk‑food cravings - reinforcing every other wellness goal.

4 . Dial down stress and protect heart & mind

New school runs, budget reviews and packed inboxes often collide in September. Persistent stress elevates blood pressure and unsettles digestion, but it is modifiable. NICE guidance on mental wellbeing in workplaces champions mindfulness breaks, movement pauses and social support. Quick breathing exercises and “nature micro‑breaks” that fit into the busiest day are other ways of reducing stress levels

September action plan

  • Breathing reset: Try the 4‑7‑8 technique - inhale for 4 seconds, hold for 7, exhale for 8 - three times mid‑commute.
  • Structural pauses: Schedule a 15‑minute “focus sprint” followed by a two‑minute stretch to maintain productivity without burnout.
  • Green time: Even a 10‑minute walk among trees reduces cortisol; seek parks at lunch or plant herbs on a balcony.
  • Mindful transition ritual: Light a scented candle or play a favourite song when finishing work to mark the end of office mode.

Reducing stress not only improves mood but also supports immune function and sleep, creating a virtuous cycle for total wellbeing.

5. Set motivating goals and track progress

Goals direct attention and sustain behaviour when initial enthusiasm dips. NICE’s behaviour‑change guideline recommends SMART criteria (specific, measurable, achievable, relevant, time‑bound) paired with self‑monitoring. Motivation scientists echo the importance of visible progress and small rewards.

September action plan

  • Define one weekly process goal: e.g., “Cook three home dinners using new recipes.”
  • Make it visible: Use a notebook, habit‑tracking app or wall calendar to tick off successes.
  • Reward consistency: Treat yourself to new workout gear or a relaxing bath after a seven‑day streak.
  • Personalise with data: MyHealthChecked’s Vitamins & Minerals Profile Blood Test can identify iron, B12 or vitamin D shortfalls. Knowing your numbers sharpens goals - “Increase ferritin to X µg/L by December” is concrete and motivating.

Role of at-home testing

Understanding your baseline makes every wellness goal easier to hit. MyHealthChecked’s Vitamins & Minerals Profile Blood Test is a simple finger‑prick kit you complete at home, then post free of charge to a UK‑based, UKAS‑accredited laboratory. Results arrive securely online in two to three working days and are reviewed by a registered GP. Your personalised report doesn’t just list numbers for vitamin D, active vitamin B12, iron (ferritin), folate and the inflammation marker CRP - it explains what each result means for energy, mood, immunity and bone health, and provides practical diet or supplement guidance. With clear next steps, you can move from guesswork to targeted changes straight away.

In summary

September is nature’s built‑in checkpoint - a chance to pause, assess and thrive. By nourishing your body with seasonal produce, weaving movement into daily routines, safeguarding restful sleep, proactively managing stress and anchoring ambitions with SMART goals - and confirming nutrient status with an at‑home health test - you build resilience for the dark months ahead. Start small, stay consistent and watch these five habits compound into long‑term vitality.


Reviewed by Dr Dave Nichols

References

1. National Institute for Health and Care Excellence. Behaviour change: individual approaches (PH49). London: NICE; 2014. Available from: https://www.nice.org.uk/guidance/ph49

2. National Institute for Health and Care Excellence. Mental wellbeing at work (NG212). London: NICE; 2022. Available from: https://www.nice.org.uk/guidance/ng212

3. National Health Service: Vitamin D. Available from:https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/#:~:text=Sometimes%20the%20amount%20of%20vitamin,is%20equal%20to%20400%20IU

4. GPnotebook. Patient advice – sleep hygiene. GPnotebook; 2024. Available from: https://gpnotebook.com/pages/psychiatry/patient-advice-sleep-hygiene

5. Smith JJ, Brown L, Patel R, et al. Daily steps and adult health outcomes: systematic review and dose‑response meta‑analysis. Lancet Public Health. 2025. Available from: https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667%2825%2900164-1/fulltext

6. Brown R, Khan S, O’Sullivan T, et al. Discussions about physical activity in general practice: analysis of video‑recorded consultations. Br J Gen Pract. 2025. Available from: https://bjgp.org/content/early/2025/02/12/BJGP.2024.0166

7. Méjean C, Srour B, Touvier M, et al. Nutritional quality of diet by Nutri‑Score profile and cardiovascular‑health markers: prospective study in seven European countries. Lancet Reg Health Eur. 2024. Available from: https://www.thelancet.com/journals/lanepe/article/PIIS2666-7762%2824%2900173-X/fulltext

8. British Heart Foundation. Tips for healthy eating. London: BHF; 2021. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/healthy-eating-tips

9. British Heart Foundation. 7 easy ways to increase your steps count. London: BHF; 2024. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/7-ways-to-walk-more