By Megan Evans, RMT, CRHP

So long, sweet summer—hello to a fresh fall start! Like many of us, you might have slipped out of routine over the past three months of summer or six months of COVID. But don’t dwell on the “could haves” or “should haves!” Fall is the perfect time for new beginnings and getting back on track.

Always start small—lasting changes take baby steps, not leaps and bounds. Try implementing these **four simple steps** that take just seconds out of your day:

1. Set a Bedtime Alarm

Starting your day off right begins with a **good night’s sleep**. While most of us set a morning alarm, try setting one at night to ensure you go to bed on time. Aim for **7-9 hours of sleep per night**. If that’s a struggle, start small—try going to bed **just 5 minutes earlier** each night for a week. By the end of the week, you’ve earned yourself over **half an hour of extra sleep!**

2. Stand When You Can

We live in a time of **sitting and slouching**, making movement more important than ever. Take **body breaks** every few hours, even if it’s just standing up to stretch, grabbing a drink of water, or stepping outside for fresh fall air. Try our seven exercises to increase joint mobility. Your body and brain will feel more refreshed, productive, and better equipped to make healthier choices.

3. Decompress Your Daily Stress

Stress is unavoidable, so it’s important to have a few coping tools in your **self-care toolbox**. The simplest? **Pause and take slow, deep breaths.** To enhance relaxation, try using essential oils:

• Eucalyptus Essential Oil – Cleanses the air and promotes relaxation and clear breathing.
• Wild Orange Essential Oil – Energizing aroma that uplifts the mind and supports immune function.

Other stress-relieving tools include **playing calming music, practicing meditation, booking a Massage Therapy or Acupuncture session, or attending a fitness or yoga class.** Whatever method you choose, take a moment to notice how it makes you feel.

4. Beat the 4 O’clock Energy Slump

If you’re constantly on the go, you may feel like you hit a wall in the afternoon. Many people turn to **caffeine**, but this can interfere with quality sleep. Instead, use **essential oils for a natural energy boost**:

• Lemon Essential Oil – Purifies the air, supports digestion, and promotes a positive mood.
• Peppermint Essential Oil – Enhances alertness and supports respiratory function.

How to Use Essential Oils:

• Air Diffuser: Use **4 drops of lemon OR peppermint**. For a blend, use **2 drops of each.**
• Hair Diffuser: Rub **1 drop** of lemon or peppermint into your palms, inhale deeply, then run your fingers through your hair.

Prioritizing Your Health Takes Just Seconds

We all say **”I don’t have time,”** but small daily changes can take just seconds and make a huge impact on your health and happiness. You owe it to yourself.

Along with these simple steps, try to **stay on track over the weekends**—don’t use Saturday and Sunday to fall back into unhealthy habits. But if you do, remember: **each day is a fresh start!**

“The trees are about to show us how lovely it is to let the dead things go.”