With the shift from summer to fall, now is the time to reap the benefits of a likely change in routine, to make decisions about what’s really important — and to develop whatever new habits you’ve been meaning to. So sharpen your pencils and open a fresh notebook: This is the season to declutter and set new goals and intentions.

Less Stuff = Less Stress 

Research shows that physical environments can affect how we think, feel and behave — and specifically, cluttered spaces are linked with elevated anxiety levels. As scientists at the Princeton University Neuroscience Institute have shown, our brains prefer order. The more visual variety our brain has to process, the more energy it expends: If you feel tired just looking at that messy stack of papers, you’re not imagining it!

So in this fall season of fresh starts, it’s well worth spending a few minutes to assess your classroom or workspace. Does every item serve a purpose? Do you like what you see? What can you put out of eyesight, so you’re not mentally tripping over it?

Clearing out materials you haven’t used in a long time, finally sorting all that mail, or even just tidying a bulletin board — all of it can create a more restful environment. 

New Year, New Habits

As with physical decluttering, the start of a new season is a great opportunity to mentally declutter too. What habits are working for you and what could be improved? If you want to make time in your day for exercise, for example, or language classes, or any other new activity, now is the time to start, before you become set in a different routine.

Efficiency experts and scientists have plenty of advice on the subject of forming new habits, but the most basic tip is to start simple and measurable: “Practice French flashcards 10 minutes a day” is more effective than “get fluent in French.”

Habits are, by definition, ingrained responses triggered by a specific context: For most people, sitting in a car triggers the habit of reaching for a seatbelt. So for your new habit, pick a time and place that makes sense: Add vitamins to your routine right after breakfast (and put the bottle where you’ll see it), or run those flashcards as soon as the train doors close.

Say It Loud and Proud

Speaking of the train, take a tip from NYC subway conductors, who have a safety protocol of pointing out the cab window at the mid-platform zebra stripe, to ensure the doors open in a safe spot. This practice of using gestures to reinforce routine and focus attention, developed first for Japanese train safety, is known as “pointing and calling,” and it’s both super-effective for safety and a great way to help establish your own habits.

So when you finish your morning oatmeal, say “vitamins” and point to the bottle. Say “Français” as you open your language app, and you’re less likely to get distracted by other things on your phone. Pointing and calling might feel silly at first, but you’ll quickly appreciate how saying your intention out loud helps remind you of your goals for this new season.