Why Seasonal Transitions Are the Perfect Time to Build New Habits

Have you ever noticed that when life shifts — whether it’s a new school year, a job change, or even the turn of the seasons — you naturally start adjusting your routines?

These transition periods are often seen as hectic and overwhelming, but research shows they can actually be the best time to create new habits that stick.

Instead of waiting until life “slows down” (spoiler: it rarely does), leveraging times of change gives you a built-in opportunity to hit reset and stack new, healthier routines onto the ones you’re already adjusting.

Why Transitions = Prime Habit Time

Most of us think we should only start something new when life feels calm and predictable. The truth? That’s when routines are hardest to change because they’ve become automatic.

When your schedule is already shifting — like in the fall when school starts, sports pick up, and daily rhythms change — your brain is more open to rebuilding patterns. It’s like rearranging furniture: once you’re moving things around, it’s easier to add something new in. Psychologists call this the “fresh start effect.” New beginnings create a psychological clean slate, making it easier to commit to change.

Habit Stacking: The Smart Way to Add New Routines

One of the simplest ways to succeed in a busy season is through habit stacking. This method, popularized by James Clear in Atomic Habits, involves linking a new habit to something you already do consistently.

Think of it like piggybacking:

• Nutrition: After you make your morning coffee, add a scoop of protein to a shake or blend in greens.

• Fitness: After dropping the kids at practice, go for a 20-minute walk instead of sitting in the car scrolling.

• Relationships: After dinner, put your phone away and ask your partner one intentional question about their day.

By attaching a new habit to an existing one, you remove the friction of starting from scratch.

Why Busy Seasons Help Habits Stick

Here’s the surprising truth: busy times can actually help your new habits stick better than slow times. Why?

1. Structure Creates StabilityWhen your days already follow a schedule (school drop-offs, practices, work blocks), it’s easier to anchor habits to specific times and places.

2. Momentum Is Already MovingWhen everything is shifting, your brain expects change. Adding in one more new behavior feels natural, not disruptive.

3. You’re More Intentional With Your TimeIn busy seasons, wasted time stands out. When you’re intentional, you’re more likely to prioritize energy-boosting and health-supporting habits.

4. Small Wins Build ConfidenceStacking even one new micro-habit into a busy routine proves to yourself that change is possible, creating motivation to keep going.

Your Seasonal Reset

Whether it’s nutrition upgrades, a consistent gym routine, or carving out intentional time for relationships, fall is the perfect season to reset.

You don’t need an all-or-nothing overhaul — just a few small, smart shifts layered into the routines you’re already changing.

This season, instead of resisting the transition, lean into it. Because the truth is: busy doesn’t mean you can’t build new habits — it means it’s actually the best time to start.