My Fall Morning Routine: Setting Myself Up for Success to Finish the Year Strong

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Its the beginning of September, which means it is basically the second “new years”. September has always been a great time to reset and refocus on my goals so that I can finish the year strong. The best way to set myself up for success? Update my fall morning routine. In this blog I’ll go through the habits that make up my fall routine.

Wake up with Sunrise Alarm Clock

In Canada, we are already seeing the days shorten as we get closer to the fall equinox. This means that my normal wake-up time of 5:00 AM is much darker than it was 2 months ago.

To help my body wake up in the most natural way possible, I use a sunrise alarm clock. I have been using this since the pandemic and found it made such a difference in my morning routine.

Waking up and having to physically turn on a light, only for that light to temporarily blind me and ultimately annoy me was just not a reliable way to wake up. When I switched to the sunrise alarm clock, it meant my body had more time to naturally wake up as my room would gradually get brighter.

Most days I actually wake up before the sound of my alarm goes off because the sunrise alarm clock works so well. You can also program most smart light-bulbs to do this as well if you already have those set-up in your bedroom.

Wake Up the Rest of the Senses

Once I’ve woken up, I like to head straight to the bathroom to check a couple of tasks off of my morning routine to-do list.

I’ll immediately splash water on my face to get the rest of the sleep off of my eyes, bring more blood to my face, and generally wake up the senses. From there, I like to brush my teeth. So many of the habit-forming books that I’ve read and podcasts I’ve listened to talk about how the simple act of brushing your teeth can be a hack that leads to other habit loops starting.

Once my teeth have been brushed, I’ll do a quick morning skin-care routine. In the fall, the air gets a lot cooler and it starts to dry out so I start to use my heavy-duty moisturizing combos. These are the products I am currently using in the order that I use them:

• Cleanse: Grace & Stella cleansing balm to remove any build up of debris and leftover products from my time sleeping. It’s super affordable and uses simple ingredients that don’t irritate the skin and really work.
• Tone: Tir Tir milk toner as my initial moisturizing base. There’s been a lot of hype around this brand as well as milk toners, so I figured I’d give this a go. Within just 2 weeks of using it I am already noticing my skin looks more even and I am not breaking out the same way I usually do before my periodl.
• Moisturize: Nivea Q10 Power anti-fragrance daily moisturizer for sensitive skin is a great option for anyone who is sensitive to the highly fragranced options that are out there. I also saw that Nivea’s moisturizers were dupes for La Mer and Charlotte Tilburry’s magic cream and I have been thoroughly impressed.

Sometimes I’ll add a little brow gel if I feel I am looking a little tired before heading off to the gym, but usually this skincare routine wakes up the face and has me looking fresh and ready to head out for my morning workout.

Breathing and Meditation

This step is crucial in my fall morning routine. Just thinking about how things get busy, we’re almost at the end of the year, it’s getting darker and colder, and I am going to have to start thinking about holiday shopping increases my stress levels.

Taking about 5-10 minutes between my skincare routine and getting ready to head out the door to exercise is a great reminder to slow down, take a deep breath, and remind yourself “I got this”.

I am currently using the Headspace app and really love the 5 deep breaths exercise. It is the best way to start my day because I can easily get caught up in the hustle and bustle of the morning, wanting to get as much done as possible before having to start work.

The “5 deep breaths exercise” uses the classic box breathing method to settle the nervous system and help you reconnect. I will then move on to either “The Wake Up”, which is just a short clip from their podcast series, or I will go to the daily meditation and set it for 5-10 minutes, depending on how the morning is going. You can try the breathing exercise and Headspace for 30 days by using this link.

Once my teeth are clean, my skin is glowing and my mind is at ease, it is time to get moving!

Exercise 30-90 minutes

Moving my body is another crucial step in my fall morning routine. Getting outside as part of that exercise is also really important. As the temperatures drop, it is important to be outside to acclimatize my body to the new temperatures, get fresh air and see the natural morning light.

All of these will help you manage stress in the fall, make the fall temperatures feel more comfortable, and give you a natural energy boost to start your work day with a clear mind.

In the summertime it is really easy for my to get our for an hour every morning. The weather is nicer, and the sun is out earlier so I want to be outside for a longer period of time.

In the fall, because so much of this changes, I aim for a range. 30 minutes is my minimum and can be as easy as going for a walk in the morning. Just as long as I am moving for 30 minutes, it is enough to start the day off on the right foot.

I also walk to the gym on the mornings that I go to the gym, so even those 15 minutes is enough outside time to gain the benefits I mentioned before.

I find my goals in the fall also change. I want to continue moving my body, which is where the regular morning walks come from. But I also want to start lifting heavy again. In the summer I still do weightlifting, but it is more about repetitions and high-intensity training to break a good sweat. Whereas in the fall, I really slow down my workouts and focus on building strength.

Be sure to include some form of movement in your fall morning routine. It can be walking, walking to the local pool to swim laps, going to the gym or stepping outside to take a few deep breaths before returning indoors to do your favourite pilates workout. Whatever suits you best and keeps you moving on those cool, autumn mornings.

Eat a Nourishing Breakfast

When I am done moving my body, it is time to eat breakfast. What you eat and when you eat is actually entirely up to you, but it is important to make sure that the first meal of the day is offering you a host of quality nutrients so that you have the right fuel to keep you focused and energized for the rest of the day.

On days when I don’t go to the gym, I actually really like to fast. There are mixed opinions about this, so I suggest doing your due diligence to research it. I have worked in the fitness industry, studied nutrition and have been running personal experiments on myself for years, and I have found that fasting in the fall and winter seems to work for me.

My ancestors were nordic europeans so in the fall and winter they relied on high-fat, nutrient dense foods to sustain the for long periods of time. They also relied on the fat-stores they would have built up to over the summer months to keep them going when meals weren’t as easy to track down.

How I translate that to 2024 is fasting on days when I am not doing any heavy lifting, and then making sure that first meal of the day is rich in healthy fats and proteins. The first meal of the day can happen anytime between 12PM and 2PM, but I also don’t put pressure on myself to fast that long.

On the days when I am at the gym and lifting heavy weight, I make sure to eat within the first hour after training. This is the optimal window to consume enough protein to support optimal muscle recovery. Because I am training for strength in the winter and I am training multiple times per week, it is really important for me to support muscle recovery as best I can.

Breakfast typically involves eggs in one of its many delicious formats and then I may add a sausage, or bacon to bump up the protein content of my breakfast. I will also consume an electrolyte product at this time as well to further support muscle recovery.

Mentally Prepare for the rest of the Day

For the final step of my fall morning routine I life to do final thing to mentally prepare for the rest of the day. This can be doing another meditating activity on Headspace, journaling, just stopping to breathe, or organizing my to-do list for the day.

This final step helps close the part of my morning that is all about me and my healthy habits, and transitioning into the work day, which directs my energy towards others.

Everyone will start their morning’s at different times, but I believe that by starting the day with a gentle-wake up, followed by waking up the senses and self-care, mindfulness, exercise, good food and organization, that you’ll find yourself having a more positive, fulfilled and healthy fall.