Fall back with a fresh mindset and embrace the extra hour for Mental Wellness! As daylight saving time ends, think of the extra hour we “gain” as an opportunity to slow down, reflect, and recharge. Instead of focusing on the darker evenings, let’s celebrate the chance to nurture our mental health with small, meaningful actions.
1. Write a Letter to Your Future Self
Spend the hour reflecting on where you are mentally and emotionally and write a letter to your future self—perhaps to be opened next spring when the clocks move forward again. It’s a powerful way to track growth, set intentions, and offer yourself encouragement.
2. Try a “Digital Declutter” Ritual
Instead of a full digital detox, use the hour to clean up your phone or inbox. Unsubscribe from emails that drain you, delete unused apps, or organize your home screen to reduce visual clutter. A cleaner digital space can subtly boost mental clarity.
3. Create a “Comfort Menu”
List out small, comforting activities that help you feel grounded—like sipping tea, or walking in nature. Having a personalized menu of your fave comfort activities ready makes it easier to choose self-care when you’re feeling overwhelmed later in the season.
4. Curate a “Mood-Boost” Playlist for Darker Days
Build a playlist of songs that lift your spirits or evoke positive memories. Music is a powerful mood regulator, and having a go-to playlist can be a great tool for managing seasonal dips in energy or mood.
5. Bake Something That Smells Like Fall
Use your extra hour to bake something simple and comforting—like cinnamon apple muffins, pumpkin bread, or spiced oatmeal cookies. The act of baking can be meditative, and the warm, nostalgic scents of cinnamon, nutmeg, and vanilla can trigger positive emotions and calm the nervous system. It’s a sensory reset that nourishes both body and mind.
Need Support? You’re Not Alone.
The Institute for Advancements in Mental Health (IAM) encourages small, intentional steps to support mental wellness. Their team offers resources and counselling for individuals, families, and caregivers navigating mental health challenges.
Call 1-855-449-9949 or visit Find Support – IAM Mental Health.
Federated Health Charities is proud to support the Institute for Advancements in Mental Health and 20 other health charities with donations that help fund education, medical research, and patient services across Ontario. Your generosity truly makes a difference. We’re continuing to strengthen mental health—together.
