A grande pumpkin spice latte is about 380 calories with 2% milk and whipped cream; a peppermint mocha is near 400; a caramel brûlée latte around 420. Those numbers do not have to banish them — but they do make 'every day for two months' a real dietary decision rather than a treat.
Three adjustments keep the flavour and cut the load: drop the whipped cream (saves roughly 70–80 calories), ask for half the syrup pumps (the spices still come through), and choose a tall instead of a grande on weekday runs. Together they take a seasonal drink from dessert territory to something closer to a flavoured latte.
My rule now: full recipe on the first day of the season and on genuinely cold mornings, lighter build the rest of the time. The ritual survives; the sugar crash mostly does not.