Although you might not notice it from the weather right now, which is unseasonably hot for the start of autumn, we are transitioning into a time of year where we can lean into coziness and self-care. The concept of nourishment has been on my mind recently, and I find myself yearning for fall fashion, foliage, and Friday night lights. The return to school has been a whirlwind as I juggle new schedules, carpools, and a stack of summer reading I never found time for. As the nights grow longer, here is how I plan to nourish my mind, body, and soul.

Nourishing the Mind

Affirmation: My value is not measured by my productivity, and my focus is a valuable resource worth protecting.

Nourishing the mind is more than simply “relaxing.” For me, it means being intentional about where I give my attention and finding ways to quiet a racing brain. It’s hard to be fully present for loved ones when there are a dozen mental tabs running in the background, and doomscrolling certainly doesn’t help.

Seeking slower, more curated content this season, I’m committing to finishing a book or two from my current book stack. I’ve lined up a few long-form podcast serials for my commute—trading out my usual quick-fire daily soccer pods—and put a few audiobooks on hold at the local library. I’m also carving out time to listen to my ever-growing vinyl collection. My current mantra? Let the whole side play.

Single-tasking and engaging in activities that require sustained focus are incredible ways to reset the mind. We have a small table set aside for jigsaw puzzles, and now feels like the perfect time to dig out one of those 1000 piece beauties. Working on a puzzle with my wife feels like a gentle, screen-free way to unwind and catch up at the end of the day.

Nourishing the Body

Affirmation: I honor my body’s natural rhythm, offering it rest, warmth, and gentle movement without guilt.

Physical nourishment goes beyond basic sustenance; it’s about listening to physical cues and reconnecting with your physical senses. When the weather shifts and the days shorten, our bodies naturally want to slow down, even if our schedules don’t. I’m focusing on grounding sensory habits to signal to my nervous system that it’s safe to unwind.

Moving for movement’s sake, not only to keep a streak alive, has many benefits. In cooler weather I can leave my desk and take a walk around our campus, and I’ve already noticed the benefit of using 10 minutes of a prep period to go through a whole body stretch. I walk, and think, a lot easier after that short period of self-care.

Sensory grounding, reconnecting through texture, warmth, and touch is a favorite early morning weekend activity of mine. Hugging a hot drink with both hands, or blowing steam from a bowl of slow-cooked oats, while loosely covered with my favorite blanket somehow sets the morning up just right.

While sleep is my superpower, and naps are my secret power-ups, occasionally I like to put myself into ‘stand-by mode’, giving myself permission to lie still on the couch without feeling guilty or unproductive.

Finally, as a foodie, this is the season for preparing meals that offer comfort, warmth, and steady energy rather than eating out of routine or stress. I’m already identifying fall-flavored soups to make and unctuous pies to bake. Cookbooks are a guilty pleasure of mine and I rotate my shelves to reflect the time of year. Early October sees the release of this new cookbook from Yotam Ottolenghi that I will definitely add to my autumn collection.

Nourishing the Soul

Affirmation: I allow myself to simply exist without the need to prove, perform, or optimize every moment.

Soul nourishment is about meaning, alignment, and feeling connected to something bigger than your daily to-do list. In autumn, as nature visibly slows down and turns inward, it gives us permission to do the same. So much of modern life asks us to produce and perform, but soul care asks us to simply be.

Calling to mind both emotional and spiritual wellness, I am reminded that it’s OK to not fill every hour with a chore. While I’m thankful that the return to school means that my day is dictated by bell schedules and carpool arrangements, I also need to be thankful for those times when there are no practices, the carpool doesn’t involve me, and the weather has canceled sports games. Those gifts of time are special and I need to be less resistant of having nothing in the family calendar. If my body is craving stillness, I plan to embrace that.

Long nights and busy schedules mean that spending time with friends and family can be tough. Community means a lot to me, and I need to be intentional about staying connected to ‘my people’. I’m looking forward to seasonal group activities such as local walks, our neighborhood Chili Cook-Off, and gathering to watch a weekend sports game on TV with friends. When I’m craving connection, I know the group chat is there when I need it (thank you to those in my Brains Trust, you know who you are).

I’m lucky to live in a community that values being active, and nature walks are abundant. Spending time in nature helps to reset our perspective, and experience moments of quiet awe. That said, if I hear a new bird call, I’ll be sure to capture it on the Merlin app.

Creating nourishes my soul. I enjoy writing this blog, creating with Canva and curating playlists. Autumn always nudges me to create in new ways, even if that means heading out into the garden to clear the beds and prepare the earth for the winter ahead.

As we move towards fall, we can deepen our practice of self-compassion. Just as nature prepares for a period of rest and renewal, we too can create space for healing and growth. By treating ourselves with kindness and understanding, we can navigate the changes ahead with a resilient and open heart. – Rachel Fleischman

As the leaves begin to turn and the days grow shorter, how are you choosing to fill your own cup this season? Whether it’s letting a record play all the way through, lingering over a warm bowl of soup, or simply leaving a blank spot on your weekend calendar, I’d love to hear how you plan to care for yourself.

*Did you know that in the Northern Hemisphere astronomical autumn starts on the autumn equinox (around September 22–23) and meteorological autumn always spans September 1 to November 30.

If you enjoyed this blog post then you’ll like the following:

3 Wellness Tips for Educators Navigating a Season of Change by Francina Hollingsworth (blog post)

Live Nourished: Make Peace with Food, Banish Body Shame, and Reclaim Joy by Shana Minei Spence (book)

15 Joyful TV Shows to Watch Right Now by Ingrid Fetell Lee (2024 blog post)

My Hygge Playlist slows me down until Spring.

Eating Seasonally via The Good Trade (blog post)