5 Strategies for Nurses & Nursing Students to Thrive During Pumpkin Spice Season
Pumpkin spice is back, my kids are officially back in school, clinical is starting for me soon, and summer has ended. Can you believe we only have a few months left until 2026? I know that sounds dramatic, but it’s true. This time of year always feels like a major shift.
Summer carries that carefree, laid-back vibe, and then *boom* it’s fall. For many of us, fall feels like the calm before the storm, because the holidays are coming quickly and they’re always busy.
If you’re a nursing student, you might be starting another semester. If you’re a new grad nurse, you might be starting your very first nursing job or navigating your orientation. Either way, this season is full of transition. That’s why I want to share a few nurse-friendly strategies to make the most of “pumpkin spice season” so you can stay organized, protect your energy, and keep your well-being a priority.
Why Fall Can Feel Overwhelming for Nurses
The transition from summer to fall can be jarring. Suddenly, schedules shift, school is back in session, and hospitals are gearing up for cold and flu season. New graduate nurses may be adjusting to orientation schedules or night shifts, while nursing students are back in lectures, clinicals, and exams.
As a nurse, mom, and clinical instructor, I know firsthand that this season can feel like a lot. But the good news is: with intentional routines, you can move through fall with more ease and less stress.
Here are five proven strategies for nurses to stay grounded during pumpkin spice season.
1. Get Eyes on Your Schedule
One of the biggest stressors this time of year is the calendar. Between kids’ schedules, clinical rotations, work shifts, and family obligations, it’s easy to feel pulled in a million directions.
Here’s what works for me (and might work for you too):
Print a monthly calendar. Even though I share a digital calendar with my husband, I like having a physical copy to see the big picture.
Use a weekly reset calendar. Every Sunday, I fill out a weekly calendar with work commitments, appointments, kids’ activities, workouts, and even meals. If it’s not on the calendar, it doesn’t happen.
Plan meals ahead. I jot down what we’re eating for dinner most nights so I can anticipate prep and grocery shopping.
👉 Pro Tip for Nurses & Nursing Students: Physically write down your nursing schedule (and exams/assignments) alongside family and personal obligations. Seeing it all in one place helps you anticipate busy weeks instead of being blindsided.
2. Create a Weekly Reset Routine
I swear by my Sunday Reset. It’s the day I regroup, plan meals, do laundry, and set the tone for the week.
Here’s what a typical reset looks like for me:
Early morning journaling + coffee before the kids wake up
A little computer work (emails, podcast scripts, Canva graphics)
Grocery list + meal plan
Church with the family (some Sundays)
Grocery shopping right after
Laundry + house reset
Meal prepping for the week
Having this reset routine dramatically lowers my stress. It’s not about being perfect, it’s about starting the week with clarity and order.
💡 Nurse Hack: I recently used ChatGPT to help me meal plan for a family of five with picky eaters. It created a grocery list organized by aisles and even gave me a prep plan! Using tools like this saves so much time and keeps healthy eating realistic.
And if you want a shortcut? Factor75 Meals are a game-changer. They’re dietitian-approved, packed with protein, and ready in minutes. My husband and I have been using Factor75 meal kits on and off for YEARS. Honestly, I wish they existed when I worked bedside nursing - healthy, balanced meals without the prep.
3. End Your Day with a 15-Minute Pick Up + Mise en Place
This strategy is simple but powerful. Every night after dinner, my family sets a 15-minute timer to tidy the house. Everyone takes a room or space, and it’s amazing how much you can get done in such a short time.
Why it works:
You wake up to a fresh, clean space.
You reduce morning chaos.
You avoid “mess fatigue” where clutter adds to stress.
After the pickup, we practice mise en place which is a French term meaning “everything in its place.” This means setting ourselves up for tomorrow:
Lay out scrubs
Pack lunches
Set the coffee pot
Prep snacks for the shift
This simple practice also helps combat decision fatigue, which is a very real challenge for nurses. We only have so much mental energy for decision-making each day. By eliminating small choices in the morning (like what to wear or what to pack), we preserve energy for bigger things - like patient care.
4. Build a Consistent Wind-Down Routine
We talk a lot about morning routines, but your bedtime routine matters just as much. Quality sleep impacts everything from mood to immune function, and nurses especially need it to function on long shifts.
My current wind-down routine is simple:
Change into pajamas
Wash face + brush teeth
Wrap hair in heatless curls
Leave phone in the bathroom (no doom scrolling!)
Read for 20–30 minutes before bed
I also splurged on a Hatch alarm clock last year, and it’s amazing. It plays soothing sounds, dims the lights gradually, and reminds me when it’s time to head to bed.
Your wind-down routine doesn’t need to be complicated - just consistent. Think of it as telling your brain and body, “It’s safe to rest now.”
5. Protect Your Energy
This might be the most important strategy of all.
Nursing is demanding, and your energy is precious. Everything you consume (whether food, social media, people, or even the news) affects your energy. Protecting your peace allows you to show up better for your patients, your family, and yourself.
Here are a few ways to protect your energy this season:
Notice which people leave you drained vs. energized.
Limit social media accounts that trigger guilt, comparison, or anxiety.
Pay attention to how different workouts make you feel.
Be intentional with the media you consume (for me, cutting out daily news lowered my anxiety significantly).
Choose more of what fuels you - books, podcasts, movement, hydration, supportive friendships.
💡 For nurses: If scrolling your personal Instagram leaves you drained, try shifting to professional or community accounts where you feel inspired and connected.
Quick Recap: 5 Fall Strategies for Nurses
To make this busy season smoother and more intentional, try layering in these strategies:
Get your schedule clear – Monthly and weekly planning reduces overwhelm.
Create a weekly reset routine – Set yourself up for a calmer week.
Do a 15-minute nightly pick up + Mise en place – Cut morning chaos & decision fatigue.
Build a wind-down routine – Protect your sleep and overall well-being.
Protect your energy – Be mindful of what fuels you vs. drains you.
Final Thoughts
“Pumpkin spice season” doesn’t have to feel chaotic. With intentional routines, mindful energy management, and a little prep, you can make this fall feel grounded and even enjoyable.
Whether you’re a nursing student juggling clinicals or a new grad nurse navigating orientation, these strategies can help you move through the season with less stress and more purpose.
And remember - you don’t have to do them all perfectly. Even implementing one or two of these strategies will make a big difference.
Thank you for spending this time with me. If you found this helpful, share it with a nurse friend, leave a comment below with your favorite fall strategy, and don’t forget to rate and review the podcast. It means more than you know, and it helps our nursing community grow.
And - as always, I’ve got one hand for me… and the other for you.
Until next time,
Caroline
PS. Want more on this topic? Listen to Life After Nursing School Podcast Episode 32