The Fresh Start Effect: Make Yoga a Habit That Actually Sticks
When you think about starting something new, most of us picture January. New Year’s resolutions, fresh planners, and lofty goals. But there’s another time of year that’s just as powerful (maybe even more so) for making lasting changes: September and October.
Psychologists call this the Fresh Start Effect. It’s the idea that we’re more likely to launch new habits at “temporal landmarks,” moments that feel like a clean slate. Think birthdays, Mondays, the start of a new month, or that back-to-school rhythm in early fall.
This post is adapted from Yoga for Longevity, my podcast where I share therapeutic yoga tools for healthy aging. I’m Mikah Horn, yoga therapist and founder of Lifelong Yoga Online, a membership designed especially for adults 50+. If you’re looking for a structured, joint-friendly way to put this into practice, you can explore it free for 14 days, with gentle classes for joint health, healthy hips, posture, and more.
Why fall feels like a reset
In yoga and Ayurveda, fall is considered a season of change. Cooler air, shifting winds, and a sense of transition create a natural invitation to realign our rhythms with what supports the body and mind.
Science agrees. A UK survey found that 38% of people feel more motivated in September than any other month. That post-summer clarity, lighter pressure, and sense of reset all combine to make it one of the most promising times to begin.
The psychology of a fresh start
Researchers describe the Fresh Start Effect as a kind of psychological reset button. When we step into a new season or a new chapter, we naturally create distance between our “old self” and our “new self.”
It’s like drawing a line in the sand.
- The old me was tired and stuck.
- The new me begins now.
This shift makes us more likely to believe in change…and stick with it. In fact, studies show Google searches for “diet” spike at the start of weeks, months, and years. Gym visits climb after birthdays and school breaks. Our brains are wired to notice and act on beginnings.
Where we trip up
Here’s the catch: fresh energy makes us dream big…sometimes too big.
- We sign up for intense workout programs.
- We decide to practice yoga an hour a day.
- We promise ourselves a total lifestyle overhaul.
And then life gets busy (because it always does), and those grand plans slip away. I’ve seen this with students over and over again, and honestly—I’ve learned it the hard way myself.
The truth? Consistency beats intensity.
Why small steps work better
Neuroscience shows that steady, repeatable habits rewire the brain and body. Occasional bursts of effort don’t. Fifteen minutes of yoga most days of the week will change your posture, mobility, and balance far more than a single 90-minute class squeezed in every now and then.
In yoga, we call this abhyasa—steady practice over time. That’s what transforms not just how you move on the mat, but how you feel walking, bending, reaching, or getting out of bed.
So if you’re feeling that pull for a reset this fall, ride the wave. But instead of overhauling everything, ask:
What is one rhythm of practice I can actually keep up with?
The key isn’t going big. It’s choosing something repeatable—something you’ll look forward to.
Bringing it back to your practice
This is the season to align with change. The Fresh Start Effect is already nudging you forward—your only job is to channel it into steps that last.
- A short daily yoga practice
- A consistent morning walk
- A weekly class you can count on
These are the kinds of rhythms that add up over weeks and months to create lasting health, mobility, and ease.
Final thoughts
Real change doesn’t come from one big push. It comes from steady, intentional steps that match the season you’re in.
So if you’ve been waiting for the “right time,” maybe this is it. Not January. Not someday. Right now.
And if better posture, steadier balance, and less stiffness are on your fall reset list, I’d love for you to join me for the upcoming 7-Day Posture Challenge. Each daily practice is only 15 minutes, designed to help you lengthen, realign, and reset your body this season.
Sign up for free at yogaforposturechallenge.com.
Until next time, keep moving with intention and joy.
