Finding Your Fall Rhythm: Simple Practices for Focus and Flow

By Sheryl Davis 

September has always been one of my favorite times of the year. The heat of summer starts to fade, the air turns crisp, but it isn’t too cold yet. Kids are back at school, businesses shift their focus toward closing out the year strong, and home and community life start to shift. 

Although it is an active time with exciting things happening all around us, I see September as the doorway to a season that asks us to slow down and go deeper. Autumn offers us the chance for reflection, but only if we allow it.  

Instead of rushing headlong into busyness, what if we chose to notice our rhythms and move through fall with more ease and flow? 

What if you chose to… 

Notice Your Natural Energy Patterns 

Each of us has times of the day when we feel more alert, grounded, or creative. I know mornings are when I feel most clear, while late afternoons are better for lighter tasks. 

In addition, we are all subject to something called ultradian rhythms: natural cycles of energy and focus that rise and fall about every 90 to 120 minutes. When we honor these waves, we can work with our bodies instead of against them. 

Instead of pushing past your natural rhythms, try: 

• Saving focus-heavy work for your peak energy hours. 

• Using lower-energy times for easier tasks or rest. 

• Building in short breaks rather than powering through. 

This simple shift of aligning with your daily rhythms can make your days feel more grounded, effective, and less draining. 

Build Mini-Rituals for Transitions 

Fall often means more transitions between work and home, meetings and events, or simply indoors and outdoors. Creating small rituals can make those transitions smoother. 

You might try: 

• Building a habit of taking a short walk between finishing one project and starting the next. This is also a great way to honor your ultradian rhythm. 

• Making tea and taking a couple of deep breaths in the morning or afternoon. 

• Having a regular coffee date with your best friend. 

• Journaling or simply thinking about what you’re grateful for at the end of each day as a reset. 

Simple rituals like these can help you move through the season’s shifts with more ease, presence, and balance. 

Align Your Daily Nourishment with the Season 

One of my favorite parts of fall is how the season naturally encourages us to ground ourselves. The foods available now—squash, apples, root vegetables—are nourishing and comforting. The crisp air reminds us to slow down and breathe deeply. 

Here in Cazenovia, the Saturday Summer Farmer’s Market makes it easy to enjoy the best of the season. You’ll find it at Memorial Park on Albany Street from 9:00am–2:00pm, running through October. It’s a wonderful opportunity to support local growers and bring home fresh, seasonal foods that truly nourish body and mind. 

Simplify, Instead of Overload 

In our always-on world, it’s easy to fall into the trap of trying to do and be everything for everyone. We say yes to every request, squeeze one more task into the day, and measure our worth by how much we accomplish. 

But focus and flow aren’t found in overextending. They’re found in slowing down enough to reflect on and give your full attention to what matters most and what brings you joy. 

Contrary to what we might think, when we slow down, we often accomplish more because we’re focused on what’s truly important to us and worth our time and energy. 

Ways to simplify this fall: 

• Clear clutter from a physical space—a desk, kitchen counter, or closet—to create more mental breathing room. This one has been a major project for me over the summer that’s going to extend into the fall in preparation for winter when I’m going to want a cozy, inviting space. 

• Protect white space on your calendar, leaving room for rest or spontaneous moments. 

• Let go of one commitment, obligation, or “should” that no longer feels aligned. 

By clearing the physical and mental clutter, you make room for clarity and connection. 

Make Time to Play 

With all the changing schedules and shifting routines vying for our immediate attention…don’t forget to build in time for play.  

If you have kids, take time to really play with them. Let their energy pull you into the moment.  

And whether you have kids or not, make space to play in your own way, whether that’s a game, a hobby, or even just letting yourself be a little silly.  

Play is a reset all its own. Play is one of the fastest way to focus and flow. 

Enjoy the Season  

September is a season of transition, but it doesn’t have to mean overwhelm. By finding your rhythm—tuning into your energy, creating rituals, enjoying what the season offers, making space for play, and simplifying where you can—you’ll create more space for reflection, focus, and flow. 

This fall, I invite you to notice what rhythms feel right for you and to let play, rest, and nourishment be just as important as your to-do list. 

If you’d like support in creating habits that work with your unique life and energy, let’s connect. I’d love to help you find your own sustainable path to well-being. 

About Sheryl Davis 

Sheryl Davis, health coach, writer, and podcast host, offers personalized coaching for those who feel stuck, burnt out, or unsupported in their pursuit of better health. With evidence-based coaching methods and compassionate guidance, she helps clients create lasting change and experience wellness amid life’s everyday challenges. She works with clients one-on-one online from her home base in Erieville, NY.  

Instagram: @wellnessinachaoticworld 

Facebook: wellnessinachaoticworldpodcast 

Website: wellnessinachaoticworld.com