How to Get Back on Routine in the Midst of Back to School

Ladies and gentleman, drumroll please - if you’re anything like us, it’s the time we’ve all been waiting for: September. Happy Fall to all who celebrate the most elite season of them all.

Please don’t misunderstand us - we love the excitement that summer brings. For eight short weeks most people are living in a blissful state of moment-to-moment presence, soaking in every last drop of sun and PTO they can muster. But kids or no kids, back to school signifies the end of another summer season and the rushing in of crisp fall mornings, pumpkin-spiced everything, and a reallocation of schedules, time, and activities. Seasonal shifts impact all of us, from our kids and day-to-day responsibilities, to holiday prep, mindset, activity level, and eating styles. This is normal, but for some, the next few months provide the perfect opportunity to abandon their healthy habits and sink back into a state of unintentional passivity. In fact, this might sound familiar. But not this year. You are someone who is health conscious; someone who is ready to proactively engage the change this season brings in order to enjoy your fall-favorites while maintaining the habits that make you feel best. So what does getting back on routine look like this back to school? We’re glad you asked. 

1. Organization

One of the main reasons you might have a hard time during the seasonal transition is the influx of schedule changes. This is especially relevant to those with kids going back to school and other extracurriculars, but also holds true for many of us with jobs - fall deadlines, end of year planning, busy seasons - the list goes on and on. This type of influx in responsibilities of any kind can create stress and the desire to shove your own health and wellbeing to the back of the list in lieu of ease and short-term gratification. In order to overcome this, you need a system that is organized and efficient. Remember, your brain likes the path of least resistance, even if that means it’s out of line with your health priorities.

A good organizational system can ensure maintaining your healthy habits are on autopilot and decision-less. A calendar is a good place to start - we recommend a physical calendar so you can write out all appointments, deadlines, responsibilities, birthday parties, and whatever else is filed away in your brain causing background noise, and view the entire month at a glance. Write in the responsibilities first, then schedule in your designated times to workout, to grocery shop, for self-care, and anything else that is in alignment with maintaining your progress or goals. Keep in mind that these are essentials and should be treated as such. Ensure you schedule times that are realistic and be sure to show up for yourself and follow through.

If you have a partner, consider having a quick Sunday check-in to review everything upcoming for the next week. A great tool to pair with your calendar and weekly check-in’s is the free app Cozi - a shared family calendar that will send reminders to all parties involved for upcoming scheduled events. Remember - the secret to maintaining your goals is an organized system.

1. Nutrition

One of the biggest and most normal shifts we experience during this time of year is in the way we eat. Think about it, during the summer months there are more cookouts, BBQs, get togethers, dinners out, and overall social events we experience until the holidays come back around. This influences the way we eat and the types of foods we eat. While summer might include more grazing, splurge meals, and alcohol, the first few months of the fall season see a transition to home cooking, packed lunches, and recipe staples to get us from busy week to busy week. To help kickstart and maintain your nutrition, focus on the below tips:

Intentionality: Take the opportunity to slow down and bring in mindfulness to all of your meals and snacks. Ensure to follow your hunger and fullness cues to help maintain a healthy intake level and relationship with eating. For more on following your fullness cues - check out this blog!

Meal timing: Now that you are getting back into the routine of differing responsibilities, prioritize getting back into routine with your meals. This will look different for everyone. Were you accustomed to later starts and skipping breakfast during the summer? Re-prioritize an a.m. meal that is filled with protein and fiber. Identify your area of opportunity and implement a plan! Having regular meals and snacks is one of the best ways to prevent cravings later in the day, which will help you maintain consistency longer. 

Meal Composition: Great nutrition should go back to the basics - ensuring you have a protein, a fiber, a carbohydrate, and a healthy fat with most or all meals. Think of protein and fiber as the building blocks for all snacks and meals you eat. Both elements will help keep you fuller, longer and include important macro and micronutrients to help you feel your best. Identify your weak point when it comes to nutritious meals and implement a challenge for yourself. We love to recalibrate our nutrition by aiming for at least one fruit or veggie with every meal or snack!

Grocery-shop & meal plan strategically: When it comes to busy seasons, the key is to be as strategic and systematic as possible. You have way more important things to think about than what you are going to eat! In order to free up some brain space, a good rule of thumb when meal planning is to choose and maintain a rotation that works best for you and your family. For example, you might have three nights of easy family-favorite recipes (like turkey tacos), one new recipe (check out The Real Food Dietitians for delicious and healthy recipes), one basic meal (protein + veggie + carb), one leftover night, and one takeout night. The rotation you choose should take into account any weeknight activities and support stress-free evenings. 

Additionally, be sure to pick up one to two freezer meals when grocery shopping that will save you on your busiest night. Although these might not be as “healthy” as homemade meals, it will certainly be a lot healthier and cheaper than ordering out again because you're exhausted and fatigued. Being successful with your nutrition is all about having a good system that will allow you to maintain consistency, even when you don’t feel your best. Remember, we don’t rise to the level of our standards, we fall to the level of our systems.

Allow for treats: It wouldn’t be fall without the annual apple cider donut and PSL! Healthy and sustainable nutrition is remembering that food is more than just fuel. When you can abandon the notion that diets have to be as strict and painful as possible, you will be able to enjoy both your favorite seasonal treat, while staying consistent with the majority of your intake. The goal is to remain intentional in our choices, to fully enjoy the different foods we get to experience, and to avoid the feeling of guilt or shame surrounding any meals. After indulging in a treat, it’s important to master the mindset of making the next best choice. After all, your nutrition doesn’t need to be perfect, it just needs to be consistently nutritious, full of protein, fiber, healthy fats, and complex carbs. We do not recommend attempting to “fix,” “correct,” or overcompensate in any way for your intake. 

1. Movement 

The final pillar you should re-prioritize as you head into this next season is movement. During the warmer weather in the summer, it’s very common for our physical activity levels to increase and to decrease during the winter months. Physical activity is one of the most important factors of living a healthy life, so take a moment to check-in and assess any areas of opportunity to maintain or increase your daily movement. Although this can be difficult to prioritize when life gets busy, adjust your mindset when it comes to movement - it needs to be as non-negotiable as anything else on the calendar. Switch up your routine by trying a new style of exercise or get outside for more walks to take advantage of the cooler fall air!

Ready for fall? Commit to yourself one new habit you are going to implement over the next month and hold yourself accountable weekly. Seriously - write it in the notes on your phone now! Slow progress is better than no progress, and in the midst of shifting priorities, refilling your cup by maintaining the habits that make you feel your best is as essential as ever. 

Disclaimer: The information provided in this post is for informational purposes only. Any changes to your nutrition & health should be supervised by a registered dietitian or physician.