Natural Rhythms — Working with the Cycles that Shape Us
Part two in a series exploring the science of change
In the last post, we explored Transformative Shifts — the big, defining moments that change our trajectory and our identity. But not all transitions are seismic.
Some are softer and subtler — woven into the calendar, the seasons, or even the shape of a day. These natural rhythms may be easy to overlook, but they’re incredibly powerful when it comes to sustaining motivation and making real, lasting change.
Embracing Natural Rhythms
We all know the feeling: the clean-slate energy of a new school year — freshly sharpened pencils, new routines, a different pace. When I lived in the Midwest, the shift in seasons shaped everything — from my mood to my motivation. The colder months brought more reflection, while summer came with an urge to move, get outside, and start fresh.
Pause for a moment and ask yourself:
In the past month, how did my energy and motivation rise and fall?
In a typical week, what rhythms show up in my routines — or in the way others behave around me?
These patterns aren’t just random. They’re natural rhythms, and when we learn to work with them instead of against them, they can become powerful tools for momentum and renewal.
The Fresh Start Effect
Researchers call this pull toward reinvention the Fresh Start Effect — the idea that motivation to pursue personal goals increases around temporal landmarks: moments that feel like a reset.
Think of:
The start of a month, quarter, or year
A birthday or anniversary
A job change, move, or life milestone
Religious or cultural holidays
Monday morning (after a restful weekend)
These moments mark a psychological break between your “old self” and a “new self.” As researchers Dai, Milkman, and Riis (2014) explain, these landmarks help us mentally separate from past shortcomings and imagine a “next version” of ourselves — one with more clarity, intention, or hope.
When we meet a fresh start, we zoom out. We reflect. And we often commit to new goals with more vigor and optimism.
Why Timing Isn’t Everything — But It Helps
Of course, a fresh start alone isn’t magic. It needs support from within. That’s where self-regulation comes in — your ability to guide your thoughts, behaviors, and emotions in the direction you want to go.
Think of self-regulation as a muscle:
It gets depleted with overuse (e.g., decision fatigue, prolonged fight or flight)
It gets stronger with smart training
And it recharges after rest
This means that if you want to make a meaningful change, it helps to build in rest before your reset moment. Recharging your energy first boosts your capacity to follow through.
Practical Tools: From Routines to Rituals
One of my favorite ways to work with natural rhythms is to transform transitional routines into rituals. This simple mindset shift:
Adds meaning and presence to the moment
Elevates your awareness of the “temporal landmark”
Replenishes your self-regulation instead of draining it
Think of drinking your morning coffee not just as “something you do,” but as a ritual for waking up to your day — with presence, gratitude, and intention.
I recently went through a phase of lighting a candle during my evening routine, to underscore the importance of self care during a season of motherhood that left little space for basic hygiene. These small shifts in framing create grounding and consistency, especially in transitional moments.
Another helpful practice? Habit stacking.
This means attaching a new habit to a reliable one you already do — so the existing behavior becomes a foundation for change.
A Few Real-Life Rhythms
Here’s where I’ve seen this work in life and work:
New Year’s with intention: When setting resolutions, I encourage people to start with core values and shape goals that reflect each one. Then, take another pass and ensure you’ve covered Seligman’s five pillars of well-being: Positive Emotions, Engagement, Relationships, Meaning, Accomplishment. By grounding in values, you support the longevity of your habits. And by bolstering your well-being, you refill the tank for further goal attainment.
Monthly resets: My own fitness routines shift with the seasons. Each month, I ask myself, “What would make me excited to work out?” That simple question guides a plan that’s energizing and sustainable — short enough to stay fresh, long enough to build momentum. A similar approach can apply to other ever-present tasks, such as deciding which long-term goal you tackle at work, or which room in your house you redecorate. By following your energy, keeping the scope small, and clarifying the time horizon, you’re more likely to progress on long-term goals without getting bored and losing momentum.
Scheduling ebbs and flows: I’ve worked with leaders who realized they hit peak focus in the late morning — so they began blocking that time for deep work rather than forcing themselves into meetings. Once they aligned their schedule with their natural rhythms, their days became more productive and more human. Your most focused cognitive hours are right after rest and nourishment — do you really want to spend that time in a meeting about meetings?
Put It In Practice: Working with Rhythms
Want to harness natural patterns to move toward meaningful change? Start with these prompts:
What fresh starts feel most meaningful to you?
When do you feel most motivated to begin again?Where might you be working against your natural rhythms?
Are there daily or seasonal patterns you’ve been ignoring?Which of your current habits already support your well-being?
Where could you “stack” a new habit onto that existing foundation?How can you prepare yourself before a fresh start moment?
What kind of rest, reflection, or ritual would help you step into it fully?
Coming Up Next: Tiny Transitions
Not all change is seasonal or sweeping. In the next post, we’ll explore Tiny Transitions — the micro-shifts in focus, mood, and attention that shape your experience moment to moment. These quiet pivots often make the biggest difference over time.
Until then, notice what patterns are shaping your life. Notice the season you’re in. The next season is coming — and you don’t have to force it. You just have to notice its rhythm and move with it.
Foster Insights helps leaders clear the path for meaningful change—whether through personal or organizational development. Want to create space for something better? Let’s talk.
Hengchen Dai, Katherine L. Milkman, Jason Riis (2014) The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior. Management Science Published online in Articles in Advance 23 Jun 2014 . http://dx.doi.org/10.1287/mnsc.2014.1901
For more on the importance of rest: