25 Simple Ways to Refresh Yourself for Fall

1. Spend More Time Outdoors

Raise your hand if you've ever experienced 'time scarcity'—the term for that sensation when the minutes seem to slip away and there never seem to be enough hours in the day. Take it outdoors! A recent study from the University of Turku in Finland found that, in some cases, our perception of time can shift depending on our environment. When we're immersed in nature, time feels more expansive, and we are better able to move between thoughts of the past, present, and future, giving us a fuller sense of how time passes. While you can’t technically add more than 24 hours to your day, a walk in the woods can certainly make your day feel a little longer.

2. Take a Ferris Bueller–Inspired Day Off

Planning a week off from work takes a lot of effort. (Managing office tasks! Researching your getaway! Booking everything!) The good news is: even a single day off can help combat burnout, boost feelings of gratitude, and possibly prevent mental health struggles like a depressive episode or panic attack, according to Angela Theisen, a therapist at the Mayo Clinic in Eau Claire, Wisconsin. What should you do with your precious personal day? Anything you like! Go shopping. Take a hike. Attend a concert. (Keep reading for more ideas on all these options.)

3. Make a New Friend

Connecting with strangers as an adult can be one of the most awkward experiences we face. Anna Goldfarb, author of the book Modern Friendship: How to Nurture Our Most Valued Connections, offers some advice: 'Start by asking a potential new friend what they’re interested in these days. If your interests align, that’s an ideal starting point.' And when you invite them to hang out, be clear about why. ('Let’s grab lunch' can feel flat, Goldfarb explains, as the person may wonder if you truly mean it.) If you both enjoy volunteering during election season, you might suggest, 'Would you ever be interested in canvassing together? We’d make a great team!' Then see where it goes!

4. Change One Small Home Decor Item

Ever wish you had a magic wand to make your home look like those gorgeous spaces you see on Pinterest? According to interior designers, you don’t need a spell—you just need to switch one thing to instantly change the vibe. They suggest replacing:

“A large area rug in the bedroom or living room. Green is all the rage right now, so try colors like jade, chartreuse, or olive.”—Dabito, designer and author of Old Brand New

“Kitchen cabinet hardware. It can completely transform a space. I recommend switching to un-lacquered brass or polished nickel.”—Emily Henderson, designer and winner of HGTV Design Star

“A faucet in the kitchen or bathroom. You can easily upgrade to a stylish brass faucet without needing plumbing work.”—Breegan Jane, designer and HGTV host

5. Let Go of That Book You’re Not Enjoying

"When a book doesn’t capture your interest, reading can start to feel like a chore," says Shannon Reed, author of Why We Read: On Bookworms, Libraries and Just One More Page Before Lights Out. "With so many great books to choose from, it's important to be selective!" She continues by reassuring readers that it’s perfectly okay to put a book on your DNF (did not finish) list. "If it makes you feel bad, just stash it on your bookshelf to be picked up again in a few years when it might suit you better."

6. Streamline Your Skincare Routine

"You can meet all your skincare needs with just three essential items: a cleanser, a daytime product, and a nighttime product," explains Noëlle S. Sherber, MD, clinical associate professor of dermatology at the George Washington University School of Medicine and Health Sciences. "For the day, think protection. For the night, think restoration." In the morning, cleanse and follow with a moisturizer that contains SPF. At night, cleanse again and apply a product that targets your skin’s specific needs as you sleep.

7. Spend More Time with Friends

A 2023 Pew Research Center survey revealed that 61% of people believe having friends is essential for a fulfilling life—more important than having a spouse, children, or wealth. Despite this, fitting social time into our hectic lives can be challenging. The solution? Make it easier to connect, suggests Sheila Liming, PhD, author of Hanging Out: The Radical Power of Killing Time. "If I’m in a friend’s neighborhood, I’ll text her to see if she wants to meet for lunch, stop by for tea, or even run an errand together. It could be as casual as: ‘I’m going to grab plants from the nursery nearby—want to join? I can pick you up!’ Strengthening friendships often comes down to simply showing up," she says.

8. Master the Art of Snacking

A study from The Ohio State University reveals that the average American consumes an extra meal worth of snacks daily. Unfortunately, these bites often lack the vital nutrients we need from meals—like protein and fiber—while being loaded with sugar, fat, and carbohydrates. Researchers suggest treating your midmorning and afternoon snacks with the same level of care as your meals. Plan them intentionally with good nutrition in mind, so you're not left ravenous and tempted by processed foods.

9. Set Boundaries with Grace

Your colleague asks you to cover a late-night call with the China office. Your neighbor insists you host the upcoming book club meeting. You'd love to help, but the timing is off. To decline graciously, address the request directly, advises etiquette expert Elaine Swann, founder of the Swann School of Protocol. Either respond immediately or follow up privately after a meeting. Be honest and clear—begin with an apology and provide a reason, such as 'I have another project' or 'I have family commitments.' If you’d like to help next time, add a ‘Next time!’ to express your willingness to assist when your schedule permits. As long as you're not consistently refusing or neglecting real responsibilities, your reputation won’t suffer.

10. Boost Your Retirement Savings

Increasing your 401(k) contribution by just 1% might go unnoticed in your day-to-day budget, but over time, it makes a significant difference. For example, on a $100,000 salary with a 5% contribution, you’d have $57,000 saved after 10 years. But if you increase that by 1% every year, after a decade, you’ll have $111,000. Certified financial planner Ann Garcia, author of How to Pay for College, reminds you to be aware of your contribution limits—$23,000 for those under 50, and $30,500 if you're 50 or older. While you're at it, make sure to update your beneficiaries if needed.

11. Adjust Your Thermostat Settings

The U.S. Department of Energy suggests setting your thermostat to a maximum of 70°F during winter, and lowering it by 7°F to 10°F for eight hours each day. Consider doing this at night (the National Sleep Foundation recommends a sleep-friendly temperature range between 60°F and 67°F) or when you're away at work. Also, don’t buy into the myth that your furnace works harder to heat up again. According to the DOE, this strategy can help you cut your heating costs by 10%.

12. Make Time for Restful Sleep

The usual belief—perhaps seen as a badge of honor for early risers—is that hitting snooze on your alarm and falling back to sleep makes you more sluggish. However, recent findings from Stockholm University show that individuals who hit snooze multiple times didn’t experience more morning fatigue, altered cortisol levels, or mood drops. So, go ahead and hit that snooze button without guilt!

13. Let Your Tears Flow

Pepita Sandwich, the author behind the new book The Art of Crying, explains that crying can be beneficial for us. She says, 'When we cry, particularly during strong emotions like sorrow, loss, stress, or even intense joy, it serves as a kind of release valve.' She goes on to mention that the tears we shed in such moments—distinct from those caused by foreign particles in the eyes—are shown to contain higher levels of stress-related hormones, such as leu-enkephalin. By releasing these hormones, crying can help balance the body, triggering the release of oxytocin and endorphins, substances known for alleviating both physical and emotional discomfort. So, when tears start to well up, don’t hold back—let them flow.'

14. Explore the "5 Things Tidying Method"

Created by licensed professional counselor KC Davis, this method suggests focusing on five essential categories—trash, laundry, dishes, things with a designated place, and things without one—and ignoring everything else. Give the "5 Things Tidying Method" a try.

15. Attend More Concerts

Neuroscientists from the University of Zurich conducted MRIs of individuals as they listened to the same song, one live and one recorded. They found that the live performance stimulated a more intense emotional reaction in the amygdala compared to the recorded version. This heightened emotional connection, whether with the performers or the audience, could be a key factor. So, whether it’s a local cover band, an orchestra, or Taylor Swift (if you manage to get your hands on some reasonably priced tickets), make sure to go and experience it live.

16. Add a Touch of Romance to Your Handwashing Ritual

We all know the drill—wash your hands regularly to fend off germs: scrub thoroughly, with soap, for 20 seconds. However, a 2023 survey revealed that handwashing rates have dropped by 30% in the past three years, returning to pre-pandemic levels. To boost your handwashing routine (and your protection from microbes), try a soap with a fragrance you adore—floral, woodsy, citrusy, or herbal—and transform this simple act into a soothing moment of self-care.

17. Strengthen Your Online Security

With digital scams on the rise, Americans lost more than $10 billion to fraud last year, according to the Federal Trade Commission. Hazem Said, PhD, a professor at the University of Cincinnati’s School of Information Technology, compares online security to physical security: 'Just as you lock your house and car, you need to be equally cautious in the digital realm,' he advises. Here are two simple steps you can take right now:

Change Your Passwords

Updating your passwords is crucial, not only for accounts that hold sensitive data like banking and government accounts, but also for your email, social media, and shopping sites. 'Opt for a unique password for each account that combines uppercase and lowercase letters, numbers, and special characters,' Said recommends. A password manager, such as LastPass, can help you manage them all and generate complex passwords that are difficult to crack.

Enable Multi-Factor Authentication

For your email and banking accounts, enable multi-factor authentication. This extra layer of security acts like a second lock—you'll need a security code sent to your phone or email, in addition to your regular password, to access the account.

18. Be a More Relaxed Party Host

Stress is the joy killer, according to celebrity wedding planner and designer Jove Meyer, based in New York City. His top advice for those who want to entertain but feel overwhelmed: Begin preparations early and delegate tasks. Focus on the hosting elements you enjoy and pass off the rest. 'If cooking is your passion, concentrate on that, grab a bouquet of flowers, serve food on mismatched or eco-friendly dishes, and let someone else take care of the music,' Meyer advises. Once you've decided what to handle yourself, tackle as much as you can ahead of time. Then take a deep breath, smile, and savor the moment—after all, no one is judging you. As Meyer puts it, 'This is not a White House state dinner!'

19. Pick Up a Jar (or Three) of Local Honey

You’ve likely heard about the struggles faced by pollinators, like bees and butterflies, and how these challenges are affecting our food supply. Here's a simple yet enjoyable way to help: buy local honey from your farmer’s market or grocery store. The Bee Conservancy explains that your purchase supports beekeepers in maintaining their hives, which in turn helps protect endangered bees. More bees mean more pollination, benefiting the local ecosystem. Plus, you can have some fun by holding a honey tasting. Try to spot the subtle differences in flavor between honey made by bees that collected pollen from lavender, sage, or orange blossoms.

20. Write a Thank-You Note

Bust out that stationery! According to University of Pennsylvania research, when people wrote and personally delivered thank-you notes, they immediately reported an increase in happiness—and it lasted for a month! While we often focus on what’s wrong, writing a thank-you note feels so great because it helps us focus on what’s right. “It’s basking in someone’s generosity toward you,” says Gina Hamadey Bergman, author of I Want to Thank You: How a Year of Gratitude Can Bring Joy and Meaning in a Disconnected World. Think beyond the obvious recipients, she advises. Write one to your kid’s school custodian, or your dry cleaner, or your best friend’s dad.“ I wrote to the chef of a restaurant I used to love that had closed,” she says. “She wrote the most beautiful reply.”

21. Pick Up a Few Key Pieces in Your Closet

Most of us aren’t aiming to completely overhaul our wardrobes based on whatever is trending each season. However, we also don’t want to seem outdated. Fashion expert Stephanie Tricola suggests adding just a few key pieces to stay current.

Barrel-Leg Jeans

These jeans are designed with a barrel shape: snug at the waist and ankles, but loose and relaxed in the middle. Not only are they stylish, but they’re also comfortable. Tricola recommends some options from Levi’s.

Ballet Flats

We’re thrilled that ballet flats are making a comeback! Pair them with anything from dress pants to jeans for ultimate comfort. Check out Camper, Dolce Vita, and Madewell for a variety of vibrant, stylish choices.

A Crossbody Bag

Tricola recommends opting for a compact crossbody bag, just big enough to hold your phone and a lipstick. You can find some affordable options at Anthropologie. It’s a perfect way to reduce your load while still looking stylish.

Get More Protein at Breakfast

Due to the prevalence of steak and burgers, many people consume up to three times more protein at dinner than at breakfast. However, research indicates that distributing protein evenly throughout the day helps build muscle, and having protein in the morning keeps you full until lunchtime. For a nutritious breakfast, try two eggs with cheddar cheese and a slice of sprouted-grain toast topped with peanut butter (33 grams), or Greek yogurt with pumpkin seeds (28 grams).

Be a Good Citizen of the World

On a more serious note: In light of the ongoing crises in Ukraine, Gaza, Sudan, Haiti, and other areas, along with extreme weather, the rollback of human rights, and mass shootings, it’s easy to feel helpless, says Michael Z. Cahana, senior rabbi at Congregation Beth Israel in Portland, Oregon. Cahana, who co-petitioned a local gun safety ballot measure, shares his mother’s wisdom as a survivor of Auschwitz: even in the darkest times, the human heart can find light and hope when we unite. His advice: Do what you can to help. Volunteer at a shelter, speak up for voting rights, or feed someone in need. While you may not change global events, you can make a difference in your community.

Stop Ranting and Raving

It’s tempting to vent about your colleague or the person who cut you off in traffic, or even to go for a tough run after an argument with your partner. But according to researchers at The Ohio State University, venting and running don’t actually reduce your stress. In fact, they may increase it. Instead, the best ways to relax are through deep breathing, meditation, slow-flow yoga, or simply taking a step back from the situation.

Start Planning for Next Summer’s Vacation

It’s never too soon to start! Whether you’re looking to recreate this year’s beach day with friends, a white water rafting adventure, or a grown-up tennis camp, or perhaps there's something you wished you had done—set your vacation goals for 2025 in a paper planner and begin saving, says Garcia. Decide on a specific amount to transfer automatically into a high-yield savings account each month. 'Since this is a short-term goal, keep your money low-risk, and with interest rates around 4%, the savings can grow.' Come spring, you'll be ready to book your getaway.