🍁 Attention in Autumn: Harnessing Focus and Energy as the Seasons Change

Gretchen Pound, PhD
Sep 24
2 min read

A lady is throwing the autumn leaves into the air.

As the air turns crisp and the leaves burst into vibrant hues, autumn invites us to slow down and take stock of our lives. But along with cozy sweaters and warm drinks, the seasonal shift also brings subtle changes to our biology—and for many of us, that means changes in focus, mood, and energy.

If you’ve found yourself feeling a bit foggy-headed, suddenly more tired, or strangely restless during this time of year, you’re not alone. Let’s explore why that happens, how to adapt your routines, and how individuals—especially those who are neurodivergent—can tap into creative strengths and enhanced adaptability during this transitional season.

🍂 How Autumn Affects Sleep, Mood, and Attention

The transition from summer to autumn isn't just about weather—it's a shift that affects your circadian rhythm, hormone levels, and neurotransmitter activity.

1. Less Daylight = Less Dopamine and Melatonin Shifts

Shorter days mean reduced sunlight exposure, which can alter melatonin production (the sleep hormone) and reduce dopamine (a key player in motivation and attention). This often leads to:

Lower energy levels
Difficulty concentrating
Increased feelings of melancholy or anxiety

2. Cooler Temperatures and Sleep Patterns

The cooler nights can initially improve sleep, but the disrupted light-dark cycle may also cause some to feel sluggish in the morning or sleepy during the day.

3. Mood Variability

Autumn is a time of emotional flux. For some, it's a nostalgic or even melancholic season, especially for those affected by Seasonal Affective Disorder (SAD) or general mood sensitivity.

🧠 Autumn Focus Hacks: Reclaiming Attention and Energy

Instead of fighting these shifts, try working with the season by adjusting your environment, routines, and attention strategies.

🍅 1. Try the Pomodoro Technique with cozy seasonal breaks

Work for 25 minutes, then take a 5-minute break. Make it seasonal with cozy self-care—like tea, journaling, or enjoying the fall colors.

🚶‍♂️ 2. Incorporate movement and light exposure daily

Quick movement boosts mood and focus. Try a brisk walk, light stretching, or autumn-themed yoga.

🌳 3. Use nature as a focus tool—not just a backdrop

Nature sharpens attention—especially for ADHD. Try forest walks, desk plants, or a few mindful breaths outside.

🌈 Neurodiversity & Creativity in Times of Change

Seasonal change can boost creativity for neurodivergent minds. Shifts in routine may challenge focus—but they also spark pattern recognition, flexible thinking, and deep reflection. Embrace the change to adapt, create, and innovate.

🍁 Closing Thoughts: Tune Into the Season

Autumn is an invitation to pause, reset, and refocus—not by clinging to rigid productivity systems, but by allowing yourself to work in harmony with your environment and natural rhythms.

Whether you’re lighting a candle to ground yourself, walking among the trees to clear your head, or embracing the way your mind shifts in this liminal season, remember: focus doesn’t always mean force—it can mean flow.

This fall, give yourself the permission to slow down, tune in, and reclaim your focus—one golden leaf at a time.

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