Experts Reveal the "October Theory" Changes That Actually Work
What if you decided to make transformations in your life before the new year? A TikTok trend known as “October Theory” may help you give you a little extra push — rather like a New Year’s resolution, but without the new year. Essentially, it highlights why many people feel October (versus January 1) is the perfect time for change and reflection. Some even say it's their "second chance" of the year to make things in their life better.
“Any time is a good time for self-reflection and self-growth,” says Dina Goldstein Silverman, Ph.D., lead psychologist, and associate professor of clinical psychiatry, Cooper University Hospital and Health Care. “But perhaps people feel less pressure making resolutions to change their lifestyles at a different time, without the traditional peer pressure of a new year.” The approach can lend itself to anything from adopting healthier habits to organizing your time better to refreshing your living space.
And maybe it’s more energizing in the autumn to try a new approach to old habits. “There’s some research to suggest that a new beginning — at the start of a new year, at a birthday or a change of season — may be motivating,” says Charlotte Markey, Ph.D., professor of psychology at Rutgers University in Camden and author of Adultish: The Body Image Book for Life. “The natural seasonal shift may make October feel like a fresh start.”
While October Theory isn’t necessarily going to make it any easier to form new habits, it’s still a concept worth exploring. “There’s no magic time to start making changes,” says Jason Ewoldt, M.S., RDN/LD at Mayo Clinic. “But coming into the holiday season, and working on things like being more mindful can be a nice tactic to enjoy the holidays, while at the same time reaching goals.”
Ahead, here’s how to apply October Theory to your life, long before the new year arrives.
Add something.
Want to make changes in your diet or fitness level? Research has shown that by starting with a blank slate, it’s easier to enact behavioral changes. “When you don’t have to erase bad habits to establish new habits, things are easier," says Dr. Markey. "The mental framing can make a big difference."
For example, instead of telling yourself you’re going to take away something away, such as carbs or sweets, add something, such as a quick walk with your dog (we promise: they'll love it too!) or an exercise class once a week. Or add in meal prep for just one weekday meal on Sundays to keep yourself from getting take-out.
RELATED: Simple Habits That Will Make You Happier and Healthier
Make substitutions.
Of course, some bad habits need to go. “If, for example, you need to give up alcohol because it is having a detrimental effect on your health or life, you can try to swap out what you typically do, such as a glass of wine with dinner, with something else you like, such as a glass of soda or a favorite seltzer,” says Dr. Markey.
RELATED: Surprising Things That Happen to Your Body When You Stop Drinking Alcohol
Update your living space.
Our living space directly influences our emotional and mental well-being. “Refreshing your home at this time can feel energizing because it aligns with the natural transition of seasons,” says Kerrie Kelly, CEO and creative director of Kerrie Kelly Studio. “As the year winds down, we’re already mentally preparing for change, welcoming guests and preparing to ring in the new year, so updating our space can feel like a personal reset.”
Quick updates like swapping throw pillows, upgrading linens, or even just rearranging furniture can give any room a new perspective.
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Make new habits quick and easy.
If something ends up being hard and time-consuming, the likelihood of success is low — whereas if something is fast and simple we are more likely to do it and as a result more likely to make it into a daily habit, says Ewoldt.
So, start with 10 minutes of walking instead of an hour, or reduce two teaspoons of sugar to one in your coffee instead of ditching your morning cup altogether. Baby steps add up!
Stack good habits.
“Instead of trying to change everything all at once, focus on just one or two simple things, and repeat until they become established into your routine,” says Ewoldt.
Once these habits start happening with minimal thought or effort, then stack another habit or two on top. "By doing this we can change a lot of things over time and get great results, but it won’t feel overwhelming in the moment," says Ewoldt.
So, start with a 10-minute walk, then when that's habit, add in 10 minutes of weights. Then bump up your walking time and so on. Over time, you'll be able to build on your new healthy habits.
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Learn to limit distractions.
“Self-monitoring is a vital part of building motivation and changing behaviors,” says Dr. Goldstein Silverman.
If you want to be more productive with your time, use a few different tactics:
Mute your group texts and notifications.
Close the open tabs on your computer.
Set a timer on your phone for 30 minutes and see what you can accomplish on a given project in that amount of time.
Set yourself up for success.
Make it tougher to wiggle out of your promise to yourself. For example, if you’re planning to exercise first thing in the morning, lay out your workout clothes on your night stand the night before. If you want to go after work, put your gym bag in your car and change in your office bathroom before you leave the office.
Otherwise, “if you say to yourself, ‘I’m going home to change,’ you’ll get distracted or preoccupied and put exercise off to another day, then another day, and so on,” says Dr. Goldstein Silverman.
Start a new Sunday routine.
Get into the habit of starting the week off on a positive note. A practice called a “Sunday reset” is a method for assessing your weekly commitments. “A Sunday reset helps you maintain your sanity, set a positive tone for the week, and take charge of your goals and well-being, creating a ripple effect that positively impacts your family and those around you,” says Rachel Rosenthal, organizing expert and owner of the professional organizing firm, Rachel and Company.
Make Sunday the day you pull together what you need for the week, from menu planning to checking everyone’s upcoming appointments to filling up the car with gas. Getting mundane chores out of the way and reviewing your week’s obligations ahead of time gives you a sense of control and helps mitigate stress.
Related: 12 Things Organized People Do Every Sunday to Guarantee a Productive Work Week
Set measurable goals.
When trying to establish new habits, be intentional. Keep in mind the idea of “SMART” when setting goals, i.e. making the things we are working on Specific, Measurable, Achievable, Relevant and Time-bound.
For example, maybe the goal of eating more fruits and vegetables becomes eating 3+ servings each day by having 1 serving at each meal, says Ewoldt.
Reward yourself.
Sometimes, you need to pat yourself on the back. When you accomplish a small goal, watch an episode of your favorite show, go for a short walk, or savor a hot cup of tea as a reward for your accomplishment, says Dr. Goldstein Silverman. It doesn't have to be complicated or expensive — just something that feels like a treat for a job well-done.
Related: Best Self-Care Ideas to Feel Good
Be kind to yourself.
When slip-ups occur, as they will, there is no need to feel guilt or shame. “Just get back to it,” says Ewoldt. “We are all human, and, as such, the goal should be consistency not perfection.”
Remember: Successful changes tend to happen over time, not overnight!
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