The September Reset: How to Build New Routines That Actually Stick

September feels like a clean slate. Back-to-school energy is in the air, vacations are winding down, and suddenly the calendar feels fresh. Psychologists call this the fresh start effect—the motivation we get when life serves up a natural reset (Dai, Milkman, & Riis, 2014).

But here’s the catch: enthusiasm fades. Most routines don’t survive past the first few weeks. In fact, research shows it takes about 66 days for a new habit to stick (Lally et al., 2010). So if you’re starting in September, you could roll into the holiday season with solid, stress-proof habits already in place.

Here’s how to make it happen.

1. Start Small (Smaller Than You Think)

Big goals are exciting… but they can also be overwhelming. Instead of saying “I’ll work out five days a week,” shrink it down:

Walk for 10 minutes after lunch.

Drink one glass of water before coffee.

Write one sentence at the end of the day about what went well.

Why? Your brain loves achievable wins. Each tiny step builds momentum and confidence, which keeps you moving forward (Lally et al., 2010). Think of it like planting seeds—small now, but they grow into something big.

Reflection Prompt: What’s one tiny action you could add to your day right now that feels almost too easy?

2. Hack Your Routine with Habit Stacking

Here’s a secret: you don’t need willpower, you need triggers. Pair a new habit with one you already do—it’s called habit stacking (Clear, 2018). For example:

After brushing your teeth, do one minute of stretching.

After pouring your morning coffee, jot down one thing you’re grateful for.

After shutting your laptop, write tomorrow’s top priority on a sticky note.

This works because your brain latches onto patterns. Linking old + new habits takes the guesswork out of remembering—and suddenly your reflection or wellness routine becomes second nature.

Reflection Prompt: What’s one daily habit you already do that could be your “anchor” for a new habit?

3. Make Your Progress Visible

Nothing fuels motivation like seeing your progress pile up. Research shows that self-monitoring is one of the most effective ways to stick with new behaviors (Michie et al., 2009).

This doesn’t need to be fancy:

Cross off days on a calendar.

Track habits in a journal.

Use an app that gives you streaks or badges.

Every checkmark or streak sends your brain a little hit of dopamine—it’s proof that you’re showing up for yourself. And that “streak pride”? It’s powerful.

Reflection Prompt: What kind of tracker would make habit-building fun for you—a notebook, an app, or even a giant wall calendar?

Why September Is the Perfect Reset Button

January resolutions are exciting, but let’s be honest—cold weather, post-holiday exhaustion, and unrealistic goals make them hard to sustain.

September, on the other hand, is naturally energizing. The shift back into routine after summer gives you structure and momentum. If you start now, you’ll be 66 days in—habit solid—by mid-November. Imagine heading into the holidays with healthy routines on autopilot.

Final Thoughts

September is more than back-to-school season—it’s back-to-you season. By starting small, stacking habits, and tracking progress, you’ll give your new routines the best chance to last.

Takeaway: Don’t overcomplicate it. Pick one small habit, connect it to something you already do, and track it daily. By Thanksgiving, you won’t just have a new habit—you’ll have proof that you can reinvent your routine anytime.

References

Dai, H., Milkman, K. L., & Riis, J. (2014). The fresh start effect: Temporal landmarks motivate aspirational behavior. Management Science, 60(10), 2563–2582.

Lally, P., van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.

Michie, S., Abraham, C., Whittington, C., McAteer, J., & Gupta, S. (2009). Effective techniques in healthy eating and physical activity interventions: A meta-regression. Health Psychology, 28(6), 690–701.

Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.