September reset: A Nutritionist’s guide to setting realistic wellness goals

September is often called the “second New Year”, and for good reason. After a summer of sunshine, holidays, late nights, and relaxed routines, it brings the perfect opportunity to reset, recharge, and realign with your health and wellness goals.

As a nutritionist, I love this time of year for helping women reconnect with themselves with intention, self-compassion, and a fresh dose of focus. This season can be a powerful turning point for your wellness.

The following is a guide on how to set sustainable nutrition and wellness goals as a busy woman this September that can help you feel more energised, clear, and connected to your body with the fading summer.

Why September is the perfect time to set wellness goals

January often comes with pressure and post-celebratory burnout and is one of the darkest months of the year. September, on the other hand feels softer. The weather cools after the summer, the rhythm of life picks up with a back-to-school feel, and many of us naturally crave more structure and nourishment.

You might be:

  • Returning to work or school routines

  • Feeling bloated or fatigued from summer indulgence

  • Craving more nourishing meals and deeper sleep

  • Eager to move your body more consistently

  • Thinking ahead to how you want to finish the year

This is your moment to align gently, without going to extremes. Think of the following as a seasonal rebalancing and aligning your habits with how you want to feel, not just what you think you should do.

How to set nutrition & wellness goals that actually stick

1. Start with SMART goals

Set yourself up for success with SMART goals: These are goals that are Specific, Measurable, Achievable, Relevant, Time-bound.

Think…

  • Instead of: “I want to eat better,”
    Try: “I will prep 3 home-cooked dinners per week using seasonal whole foods.”

  • Instead of: “I need to exercise more,”
    Try: “I’ll walk for 20 minutes before work every Monday, Wednesday, and Friday.”

SMART goals create more structure, clarity, and accountability, which means you are more likely to follow through with the desired action and habit

2. Focus on ONE habit at a time

It’s not going to work trying to overhaul your entire lifestyle all at once. A more sustainable way to implement new habits is to pick one simple goal for each area of your wellness:

For example:

  • Nutrition: “I’ll add one extra vegetable to each of my meals.”

  • Movement: “I’ll do 10 minutes of Pilates after work 3 evenings a week.”

  • Sleep: “I’ll turn off all screens by 8:30 PM on weeknights.”

  • Mindset: “I’ll journal for 5 minutes each morning.”

When we experience small wins we build confidence and the feeling that we can do these things. This builds confidence, which in turn builds consistency.

3. Reset your plate

Let’s be honest, summer often brings more sugar, alcohol late-night snacks, and fewer structured, balanced meals. September is the ideal time to gently bring your body back into balance with healthy Autumn meal prep and recipes that support post-summer detox.

Start with:

  • More whole foods and fewer processed foods

  • Protein at every meal, which supports energy, blood sugar and hormones

  • Increased Fibre-rich veggies and whole grains for better digestion and detoxification

  • Healthy fats such as oily fish (wild salmon and sardines), avocado, nuts, seeds, and olive oil

  • 2L of water per day to support hydration and detoxification

4. Track progress mindfully

Using a habit tracker, a wellness journal, or a simple checklist can help you stay consistent with habit formation through awareness and the small wins along the way.

Reflect on:

  • What’s working?

  • What needs adjusting?

  • What’s helping you feel good in your body?

Some September healthy goal ideas

Here are a few healthy goal ideas for September if you don’t know where to start. I am especially going to focus on trying one new seasonal recipe a week, getting my steps in daily, and incorporating meditation/a breathing exercise into my morning routine:

Nutrition goals

  • Get back to meal planning/prepping weekly

  • Eat 5–7 servings of fruits & veggies daily

  • Stay hydrated: aim for 2L water/day

  • Try one new seasonal recipe each week

  • Cut back on ultra-processed snacks

Movement goals

  • Walk 8,000–10,000 steps/day

  • Try a new exercise class

  • Establish a consistent workout routine (e.g., 3x/week strength training)

Lifestyle goals

  • Set a digital curfew (no screens 2 hours before bed)

  • Journal 2x/week

  • Prioritise getting 8 hours of sleep per night

  • Practice mindfulness or meditation daily (even 5 mins counts)

  • Schedule time for hobbies and social connections

September isn’t about perfection; it is about realignment. It’s a time to gently check in with yourself and, ask “What would make me feel better, stronger, more alive this season?” Set goals that meet you where you are and help you move toward where you want to be, building consistency.

You don’t have to change everything. You just have to begin, one intentional step at a time.

Much love

Katie xx

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Why Autumn is the perfect time to reset your health