10 daily rituals for the ultimate autumn reset
If summer has left you feeling frazzled, ease yourself back into a new routine with our simple daily rituals – a relaxed and well-rested autumn awaits
Summer can be a busy time for our social calendars, with many of us left feeling fulfilled yet frazzled as it comes to a close. At olive, we view the shift into autumn as a gentle invitation to slow down and savour the beauty of the cosy season. With packed-out diaries and the heat of peak summer behind us, it’s the perfect moment to rebuild rituals that leave you feeling clear-headed and calm.
That's why we've curated advice from the experts for how to create the ultimate autumn reset. Think of this as your everyday reset: small, realistic habits that fit around work, family and everything in between. Pick a couple to start with, then layer in more as they become second nature. From light-filled mornings and plant-packed lunches to comforting evening wind-downs, these simple ideas will help you feel re‑energised for the new season.
1. Take a 20-minute nature break
Building in a short outdoor pause during the day has multiple benefits for your wellbeing, beyond marvelling at the beautiful golden leaves! Time in nature is linked with improved mental health, along with lower stress hormones, steadier heart rate and blood pressure, better sleep and helpful daylight exposure for your body clock. Do whatever feels manageable; a loop round your local park, a garden cuppa or a quick errand on foot all count.
Our round-up of the best ways to celebrate autumn includes more calming ways to enjoy the season.
2. Move in ways you actually enjoy
Similar to the new year, September can feel like a compulsory jolt back into an exercise routine, but the best exercise is the one you’ll stick to. Try different options and keep it simple: a brisk walk with a friend, some yoga or a short strength session. Even 10-20 minutes can make a difference and doing what you like makes it sustainable.
For more trusted health tricks, take a look at the most useful tips this health writer stands by.
3. Pack in the plants (seasonal is best)
A frantic summer schedule often results in meal planning falling by the wayside. View the new season as a chance to plan satisfying, nutritious meals which pack in the plants (we should be aiming for variety by working towards 30 different plant foods a week – think fruit, veg, wholegrains, pulses, nuts and seeds). Autumn's abundant produce makes this easy: fill meals with beetroot, chard and cavolo nero; bake with apples, pears and blackberries; and enjoy crumbles, soups or hearty salads built around what’s in season. Find out more ways to enjoy seasonal veg with our collection of autumn recipes.
4. Make coffee a mindful moment (and take it for a stroll)
We know how easy it can be to surrender to caffeine cravings the moment you wake up, but it's best to give yourself 30-90 minutes after waking before your first coffee. Brew something you really enjoy (you could use this as an opportunity to try out different coffee beans from a new roaster). Being prepared (clean kit, good beans, filtered water) makes mornings smoother and a simple French press can turn coffee into a slow, soothing ritual. If possible, pour into a reusable cup and head out for a short autumn walk to savour the lovely shifts in season.
Learn how to master the basics with our recipe for a classic flat white or try a new breakfast routine with our autumn coffee serves and autumn breakfast recipes.
5. Make weeknights easier with one-pots
Instead of overcomplicating your weeknight meals, keep them for simple suppers with less washing up. Bubbling one-pots are ideal for cooler nights and will help reduce food waste and energy, too. Experiment with warming autumnal flavours such as squash, kale and sweet potato. We like the saying ''batch once, enjoy twice' – leftovers are built-in routine savers, after all. Our collection of one-pot meals has more easy recipe inspiration, including our comforting meatball and gnocchi bake.
You could even try a new foodie activity for cooler weekends with our autumn kitchen activities.
6. Try mindful eating at lunchtime
Lunchtimes can often mean another excuse to look at our screens, and not a genuine break to eat, pause and digest. Instead, make a conscious effort to step away from screens and tune in to your meal; mindful eating helps you notice hunger and fullness cues, supports digestion, regulates appetite and even increases enjoyment. Just five minutes of focused eating can reset a busy day.
Keep up the healthy (and cost-efficient) practice of making your own lunch with the help of these healthy lunchbox ideas and healthy working from home lunch ideas.
7. Put your alarm out of reach, then let the light in
A frantic summer schedule can often mean our morning routines feel out of kilter. To ensure a smoother start your day, place your alarm away from the bed so you have to get up to switch it off, avoiding the snooze button and opening the curtains straight away. Natural light helps to inhibit melatonin so you wake up faster. Finish this small ritual with a glass of lukewarm water to replace the fluid you can lose overnight – this activates your brain and also ensures that your metabolism, digestion and kidney activity get going.
8. Do an evening reset: reflect and plan tomorrow
It's easy to fall back into a routine of work, eat, sleep, repeat. Instead, before the night gets away from you, take a few minutes to reflect on the day (what went well, what you learned) and jot down the priorities for tomorrow. Writing plans down helps calm a racing mind and makes a restful night more likely; even noting three things you’re grateful for can shift your outlook. For more ways to help your body feel ready for a good night's sleep, try our five tips for a mindful evening routine.
9. Set a screen curfew and breathe yourself sleepy
Take autumn's 'back-to-school' feeling as an opportunity to set a screen curfew. Turn off your phone (or switch to airplane mode) and avoid screens for at least an hour before bed – blue light can disrupt melatonin and your sleep–wake rhythm. Then try a simple breath practice: the 4‑7‑11 method (inhale for 4 seconds, exhale for 7 seconds, repeat for up to 11 minutes) to settle body and mind.
10. Create a cosy, sensory wind-down
Waving goodbye to summer can be tough, but the return of cosy season can also offer plenty of reasons to be cheerful. When the evening rolls around, replace screens with a comforting signal that bedtime is coming. A caffeine-free, spiced bedtime drink like our pumpkin gingerbread milk feels nurturing without overstimulating, or go for a cosy, indulgent hot chocolate ritual. If you love fragrance and music, light incense and put on a favourite album while you unwind.
