How the “October theory” can help you reset your goals and habits

Personal Growth

Oct 1

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Behind on your goals for the year? “October theory” lets you start again. Here’s what it is, why it’s trending, and how to use it to reset for the year.

We’ve all been there: It’s early October, and you realize you’ve quietly abandoned the goals you set back in January. That new pilates equipment is still in the box, your reading list is untouched, and the cute planner you filled with intentions now sits closed on your desk.

It’s normal to feel like the exciting energy from the start of the year has faded, and that your goals won’t be achieved. But that may not be true.

“October theory”—a concept that started gaining traction on TikTok—suggests that October can act as a second New Year. It can be a seasonal reset that aligns more naturally with how many of us live. Summer’s chaos has passed, the rhythm of fall has returned, and there’s still time to make progress before the year ends. It’s that classic “back to school” feeling.

So how can you make the most of October theory without feeling overwhelmed? Let’s dive in.

What is “October theory”?

October theory revolves around the idea that October is the best month to reset your life, whether that means starting new habits, reviving old goals, or shifting into a fresh mindset. The concept went viral on TikTok in 2023, where creators described October as a “second New Year.” Instead of waiting for January, October offers a motivating entry point that feels more approachable.

Part of the appeal comes from its timing. After the unstructured swirl of summer and the first chaotic fall weeks, October feels steadier. We return to our routines, work and school schedules settle, and cooler weather invites more time indoors to focus.

Some influencers have called October “adult back-to-school season.” Pop culture has also fueled the trend, with creators on social media sharing their own resets, cleaning challenges, and fall bucket lists. Combined, they reinforce the idea that October is a collective season of renewal. For many, the permission that your goals don’t have to wait til January is the biggest motivator.

Does October work best for goal-setting?

There’s no scientific research on October theory, but the psychology behind it holds weight. Research on the fresh start effect suggests that people feel more motivated at natural transition points, like a new week, a birthday, or the start of a season. These temporal landmarks create a mental clean slate.

October happens to line up with several of these motivators at once. Seasons officially change, school calendars are in full swing, and the year’s end is on the horizon. Together, these cues make October a natural checkpoint where people reflect on where they are and what they want the rest of the year to look like. It allows more grace than January (which often comes with the pressure of sweeping resolutions), so people naturally look to it as a way to experiment and make small, steady changes.

How to use October theory: 8 tips to overhaul your habits and reach your goals before the new year

October theory works best when you treat it as a reset, allowing yourself to slowly build momentum without falling into overwhelm. These tips combine research-backed strategies with everyday examples, so that you can experiment with what works best for you before January 1st rolls around.

1. Set SMART, focused goals

Instead of fixing everything at once, pick one area of your life you’d like to work on. Then, frame it as a SMART goal: Specific, Measurable, Achievable, Relevant, and Time-bound.

Instead of simply suggesting you’ll exercise more, try saying, “I’ll walk for 20 minutes after work for a minimum of four days a week in October.”

Starting small keeps ambition in check, while clear boundaries make it easier to stay consistent.

2. Lean into the timing

Since we’re more motivated at natural reset points (like the start of a month or a Monday), consider treating October 1st as your kickoff date. Then, think in four-week chunks, and choose a different goal for each.

Here’s an example: set up your environment in week one, focus on consistency in week two, gently add more intensity or longer sprints in week three, and review and adjust what’s working and what isn’t during week four.

Breaking time into chapters makes progress feel doable, and having something new to focus on each week prevents boredom.

3. Turn intentions into cues

When motivation dips, decision fatigue sets in, making it even more crucial to associate specific situations with corresponding actions. You could connect ending your workday to quickly changing into gym clothes, or insisting on doing a short meditation while your morning coffee brews.

You can also use habit stacking, where you add a new behavior onto something you already do, like writing one line in your journal after you brush your teeth.

Both techniques reduce mental effort and make your new habits easier to remember.

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4. Make habits tiny, obvious, and rewarding

Simply relying on willpower alone can backfire. Instead, try to shrink habits to their smallest, simplest version — two pushups, one page of journaling, or a five-minute meditation.

Then, make them as easy as possible: Keep your gym shoes visible by the door, keep your vitamins by your journal, or leave a large water bottle on your desk.

Finally, pair the habit with something you enjoy, like your favorite playlist for workouts or some gentle music while you write. The combination of small wins, clear cues, and rewards makes habits stick.

5. Lean on gentle accountability and structure

It can help to have accountability buddies or a friend check in with you on your goals. You can also structure your system to hold yourself accountable. Reserve a workout class, prep ingredients for the week, or let your phone remind you to meditate.

Having accountability makes it easier to follow through on your goals when your energy dips… which it naturally will.

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6. Plan for obstacles and track lightly

Life happens, and you may not always be able to stick to a habit perfectly. That’s why it helps to build backup versions, which are simpler options you can do when time and energy are running low — like a 20-minute walk instead of a full workout, or a micro meditation instead of a guided practice. This helps you stay consistent when life gets busy.

You may also want to track your progress. It can help to see how many days you used your backup plan and what led to that. Maybe your sleep is affecting your energy, or you’re experiencing health issues or hormonal fluctuations that contribute to fatigue.

Awareness matters more than perfection.

7. Take your cues from the season

October naturally offers cues that help support better habits. Shorter days make earlier bedtimes easier, cozy evenings pair well with reading rituals, and cooler weather makes evening walks more inviting.

If darker evenings affect your mood, try shifting key habits earlier, getting morning light, or using a daylight lamp. Getting enough sleep can also make it easier to achieve every other goal.

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8. Reflect and review

Take five minutes each week to reflect and see what worked, what got in the way, and how you can adjust circumstances to make your goals easier to reach.

By reviewing each week, you’re able to let your plans stay flexible, which is key to staying on track.

October theory FAQs

What is the October theory motivation trend?

October theory is a viral trend that treats October as a second New Year. The concept first gained traction on TikTok in 2023, where creators described October as an opportunity to reframe the rest of the year, rather than waiting for January 1st.

It’s less about strict rules and more about the energy it creates. In October, creators start posting resets and sharing fall goals. It taps into the psychology of the fresh start effect, which naturally makes us more motivated at turning points throughout the year.

Is October theory just a TikTok trend?

While October theory started as a social media phenomenon, it’s built on the cultural zeitgeist. October theory caught on because it reflects how many people already feel during fall, with an urge to slow down, re-center, and prepare for the end of the year.

Psychology backs it up, too. Research on fresh starts, habit cues, and seasonal shifts suggests that timing influences motivation, indicating that people are naturally more motivated at certain times of the year.

So yes, it’s a TikTok trend, but it also lines up with actual behavioral science.

Why is October a good time to set goals?

October naturally acts as a checkpoint. The change in weather signals a seasonal shift, routines are steadier after the summer, and the year’s end is just close enough to spark reflection. Together, these cues naturally make October the month when people are more likely to think about where they are and where they want to be the following year.

Unlike January, October is also calmer. It comes without the heavy pressure of sweeping resolutions or comparison, and there’s still time to experiment, reset, and build momentum.

How can I use October theory for habit formation?

The key is to start small and then build from there. Treat October as a practice round before January, and choose one priority that feels meaningful. Try to tie it to an existing routine (think habit stacking), or shrink it down to a version you can always complete even on hard days.

For example, maybe your goal is to write a book — in which case, you could promise to write a page every evening before you go to bed or tie it to an existing habit, like a nighttime cup of tea.

It also helps to use seasonal cues to your advantage. After all, a cozy fall ritual, earlier evenings, or a weekly Sunday reset can all become anchors for your new habits.

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october theory

Calm Editorial Team