Seasonal Intention Setting: A How-to for This Fall

If you’ve been around here for a while, you know how I do this thing with every seasonal change (so, 4x/year) where I take a brief pause to reflect, dream, brainstorm and recenter with my priorities & intentions as we enter a new phase of the year. It’s been so simple, but so transformative and uplifting for me as the energy shifts to a new season.

I shared more about this process on the podcast this week, which you can listen to on Apple here or Spotify here if you prefer the audio version— but I also wanted to share this ritual in writing for those who want to try it out and come back to the process in their own lives.


Historically fall has been a challenging transition for me— I’m such a summer lover through and through, and the changing weather and daily routines can feel intense for me this time of year. Going from summer to fall is such a big transition… bigger than the other seasonal shifts in my opinion, which is why it’s extra important to be intentional about what we’re bringing in with us.

This process of reviewing what I want out of fall helps me find ways to enjoy the shifts, come alive and remain connected to my goals even when things get hectic. And it feels so much better than a one-time New Years resolutions type of thing. With this mini-process, your intentions and vision can shift naturally with the energetic seasonal shift throughout the year, and you don’t have to be tied down to something you dreamed up on January 1st.

Before we start, it’s helpful to break your life up into categories of what you want to pay attention to. Examples: work, relationships, family, physical/mental health, morning/evening routines, etc. Think about the core categories that make up your life and that you want to focus on each season, and write them down. If you’re getting stuck, ask yourself what categories in your life might need more attention or a slight shift.

Our brains are naturally wired to never want to change, but looking at your categories each season can help you think in small, doable, incremental changes that make you feel aligned with your highest self.

Also, try to set some time aside to write down your intentions, because it’s so easy to forget our promises to ourselves. I also schedule a time to revisit my intentions on a weekly basis so they stay fresh. When I review them, I feel so much more joyful, energized, excited for the season as it plays out— and this helps me come back to life when I need a boost on extra crazy or stressful days. It’s a constant reminder of what I want out of life, and how I can best take care of myself right now.

Okay, now let’s get started with the process & questions I walk through when I do my own seasonal intention setting—

  1. Plan 30 minutes to an hour to envision what you want this season to be like. What do you want this season to look/feel like? Close your eyes and name your vision and vibe for the season. Usually it’s one to two words to describe the overall feeling you want to experience over the next few months. For me, the fall vibe this year is “settled in” and “refreshed.”
  2. Next, make a list of everything you want to call in for yourself. Think about your categories from above and what actions you want to incorporate into the season to feel your best in each of them. I also think about how to regulate my nervous system when days get hectic/frazzled (epsom salt baths for fall, solo walks for summer, etc.), plus what do you want to do for fun? What are some little sparks of joy to look forward to in the season? This can be as elaborate or simple as you want it to be, but try to come up with a 1-3 actions for each category.
  3. Then write down any particular words for HOW DO YOU WANT TO *FEEL* this season. Let yourself envision your best, healthiest, most joyful self this season. What words/adjectives support you feeling that way? Write them down (and these might even spark you to come up with more ideas for intentions in your individual categories). You can listen to mine from this past Summer and some of mine for this Fall here, in the podcast episode.
  4. Set aside a time to review your list. I do it on Mondays as a part of my workday and to be reminded of my seasonal intentions with the fresh start of the week. Put it in your calendar so you don’t forget!

That’s it! So very straightforward, but absolutely game-changing for staying aligned with your best self for the coming season. If you listen to the episode, you’ll hear more about my specific examples and intentions that I’m calling in for fall. I hope this gives you some ideas for how to shift into a new season with more thoughtfulness and delight.

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