Why Fall, Not January, is the Best Time to Set Goals and Resolutions

By Ginger Cochran, MS, RDN, CDCES

When we think about setting goals or making resolutions, January is the traditional go-to. The start of a new calendar year seems like a fresh slate. However, the truth is that Fall may actually be a better time to hit the reset button. Here’s why:

1. School Year Mentality: A Natural Fresh Start

Fall lands within the first couple of months of the school year, a time when everything feels fresh and new. Even if you’re not a student, the rhythm of society follows this back-to-school mentality. In stores, you see organizational supplies, new planners, and refreshed wardrobes, all hinting at a time for new beginnings.

There’s something deeply ingrained in us about the fall season marking a new chapter. It's a mindset carried over from childhood—when we would get excited about starting a new grade, learning something new, and setting goals for the school year ahead. So, tapping into this natural energy can make fall an ideal time to set meaningful resolutions and goals.

2. Better Weather, Better Mood

In many places, fall offers mild and comfortable weather. It’s still warm enough to spend time outdoors, unlike January, when cold temperatures can keep us cooped up. With the fall air crisp and refreshing, it’s easier to stick to routines like walking, hiking, or even starting a new fitness plan.

Unlike in January, when winter weather and shorter days can make us sluggish, Fall energizes us to be more active. The excitement of the changing season adds to the sense of possibility and motivation that comes with goal-setting.

3. Longer Days, More Sunshine

Another advantage of fall over January is the amount of daylight. While January is marked by some of the shortest days of the year, fall still enjoys more sunlight, giving us more time to enjoy outdoor activities or simply take in the natural light. Sunlight has been shown to boost mood and energy levels. It also helps to regulate our circadian rhythms, making it easier to wake up in the morning and maintain a healthy routine.

4. Avoiding Seasonal Depression

By January, seasonal depression (often known as Seasonal Affective Disorder) is in full swing for many people. The post-holiday blues, coupled with the dark, cold days, can dampen motivation and make it harder to stick to resolutions.

In the fall, however, we are not yet at the point where shorter days and cold temperatures affect our mental health. The mood-boosting effects of autumn foliage, warm sunshine, and fun fall activities all contribute to an ideal environment for getting started on new goals—without the heavy emotional burden that January can bring.

5. Fuel Your Energy with High-Protein Meals

As you set goals in the Fall, one key element to success is maintaining your energy levels. Whether your resolutions are fitness-related or geared towards productivity, fueling your body correctly plays a huge role. Incorporating high-protein meals and snacks can keep you energized, focused, and on track.

Protein helps stabilize blood sugar levels, prevent energy crashes, and keep you feeling fuller for longer. Starting your day with a protein-rich breakfast—such as eggs, Greek yogurt, or a smoothie with Designer Wellness protein powder—can set you up for sustained energy throughout the day. For snacks, consider nuts, seeds, Protein Smoothie, or a protein bar to stave off hunger and keep your brain sharp as you work towards your goals.

By setting your goals in fall, you give yourself the best chance to stay focused and energized in the months to come.

Final Thoughts

January may have its cultural significance as the start of a new year, but fall offers a more natural, sustainable environment for setting resolutions. With better weather, more daylight, and the fresh energy that comes with the school year mentality, you can build momentum in a way that feels achievable and energizing. Plus, with protein shakes with Designer Wellness protein powder and Protein Smoothies fueling your journey, you'll be ready to tackle any goal you set. So this year, why not give Fall the spotlight it deserves? You can try the 3-day Designer Wellness meal plan below to get started. 

Day 1:

Breakfast:
Designer Wellness Chocolate Protein Smoothie

• 1 scoop Designer Whey Chocolate Protein Powder

• 1 cup unsweetened almond milk

• 1/2 frozen banana

• 1 tbsp peanut butter

• 1 tbsp chia seeds

• Blend until smooth

Snack:
Greek Yogurt with Berries and Almonds

• 1/2 cup plain Greek yogurt

• 1/4 cup mixed berries

• 1 tbsp slivered almonds

Lunch:
Protein-Packed Salad

• 4 oz grilled chicken breast

• 2 cups mixed greens

• 1/2 avocado

• 1/4 cup quinoa

• 1 tbsp balsamic vinaigrette

Snack:
Designer Protein Energy Balls

• 1/4 cup oats

• 1 scoop Designer Whey Vanilla Protein Powder

• 1 tbsp honey

• 1 tbsp almond butter

• Mix, roll into balls and refrigerate.

Dinner:
Grilled Salmon with Wild Rice and Veggies

• 4 oz grilled salmon

• 1/2 cup cooked wild rice

• 1 cup steamed broccoli

Dessert:
Designer Protein Chocolate Mug Cake

• 1 scoop Designer Egg Chocolate Protein Powder

• 1 tbsp almond flour

• 1 tbsp cocoa powder

• 1/4 tsp baking powder

• 2 tbsp almond milk

• Mix Microwave for 60 seconds.

Day 2:

Breakfast:
Designer Wellness Strawberry-Banana Smoothie

• 1 scoop Designer Whey Strawberry Protein Powder

• 1/2 cup frozen strawberries

• 1/2 frozen banana

• 1 cup unsweetened almond milk

• 1 tbsp flax seeds

• Blend until smooth

Snack:
Apple Slices with Peanut Butter

• 1 sliced apple

• 2 tbsp peanut butter

Lunch:
Chicken Wrap

• Whole wheat tortilla

• 4 oz grilled chicken breast

• 1 tbsp hummus

• 1/4 avocado, sliced

• Mixed greens

• Roll up and serve.

Snack:
Designer Protein Shake

• 1 scoop Designer Soy Vanilla Protein Powder

• 8 oz unsweetened almond milk

• Mix well and enjoy.

Dinner:
Turkey Burger with Sweet Potato Fries

• 1 turkey burger patty

• 1 whole wheat bun

• 1 cup baked sweet potato fries

• Serve with a side of mixed greens and olive oil dressing.

Dessert:
Designer Protein Berry Parfait

• 1/2 cup Greek yogurt

• 1/4 cup mixed berries

• 1 scoop Designer Lite Cupcake Protein Powder

• Layer the yogurt, protein powder, and berries in a bowl.

Day 3:

Breakfast:
Designer Wellness Peanut Butter Chocolate Smoothie

• 1 scoop Designer Whey Chocolate Protein Powder

• 1 tbsp peanut butter

• 1/2 frozen banana

• 1 cup unsweetened almond milk

• 1 tbsp ground flax seeds

• Blend until smooth.

Snack:
Hard-Boiled Eggs and Veggies

• 2 hard-boiled eggs

• Baby carrots and cucumber slices

Lunch:
Protein Power Bowl

• 1/2 cup cooked quinoa

• 1/2 cup chickpeas

• 1/4 avocado

• 1 cup spinach

• 1 tbsp tahini dressing

Snack:
Designer Protein Oatmeal

• 1/4 cup oats

• 1 scoop Designer Egg Vanilla Protein Powder

• 1/2 tsp cinnamon

• 1/2 cup unsweetened almond milk

• Cook oats, stir in protein powder and cinnamon.

Dinner:
Grilled Chicken with Roasted Veggies

• 4 oz grilled chicken breast

• 1 cup roasted Brussels sprouts and carrots

• 1/4 cup bulgur

Dessert:
Designer Protein Chocolate Smoothie Bowl

• 1 scoop Designer Lite Cookies and Cream Protein Powder

• 1/2 frozen banana

• 1/4 avocado

• 1 cup almond milk

• Blend and top with granola and fresh berries.