Habits and Goalsetting

11 Healthy Habits Perfect for Spring

April 26, 2023

Spring is the perfect time to refresh and renew your health and wellness routine. The warmer weather, longer days, and blooming flowers make it the perfect time to take stock of your physical, mental, and emotional health. From getting outside and practicing mindful eating to incorporating affirmations and practicing self-care, there are plenty of ways to feel your best this season. By making small, sustainable changes to your routine, you can create a sense of balance, vitality, and well-being that will carry you through the rest of the year. So why not embrace the spirit of Spring and start incorporating these healthy habits into your routine today?

How To Find Time to Exercise While Working Full-Time
How to Improve Your Relationship with Food: 3 Tips
8 ways to Stay Motivated with new Health Goals
Now Trending:
I'm tessie!

Welcome to the blog. I hope you love nerding out on goal-setting, habits, and all things food and fitness as much as I do. My goal is to create actionable tips and tools for you with every post. Enjoy!


Ready to Finally Get Consistent?

Schedule here!

Sign up for a complimentary food & body discovery call!

Boost your mood, energy and confidence with these 11 simple action steps

Spring has sprung, my dear! With it comes a renewed sense of energy and vitality. And if you don’t feel that yet, definitely keep reading for the ultimate Spring pick-me-up checklist.

The warmer weather, longer days, and blooming flowers are a welcome change from the dreary winter months. It’s interesting too, as I write this, because I recently moved from Los Angeles to Denver. Having grown up in Colorado, when I was in LA I always reminisced on missing the 4 seasons CO has. 

Now that I’m back and experiencing Winter weather, haha… well, let’s just say I miss palm trees, and I’m ready for Spring and Summer!

As we emerge from hibernation and venture outdoors, it’s the perfect time to take stock of our health and wellness routines. 

Here are 11 springtime habits to help you feel your best this season.

1 – Get Outside 🌤️

I know this one can sound cliché. But think of other habits we’ve heard a thousand times. We know the benefits, but ARE WE ACTUALLY PRACTICING THEM? 

The proven benefits of getting outside include:

  • Improved sleep quality through sun exposure to help our circadian rhythm
  • Boosted mood with increased vitamin D absorption
  • Mental restoration and brain clarity by taking a break from overstimulating technology when indoors
  • Optimized breathing as air indoor air pollutants are 2-5x higher than outdoors

I suggest giving yourself a small challenge, and if you’re not already, actually get outside and go for a walk and time it… 10-15min, and done. 

Take inventory of how you feel before, after, and for the rest of the day. When we experience the results for ourselves, we’re more likely to stick to a habit, or better yet, expand on it!

There’s no better time to soak up some sunshine and fresh air than Spring. Whether it’s a morning walk, an afternoon picnic, or an evening stroll, make time to get outside and enjoy nature and the beauty of the season. 

2 – Practice Mindful Eating 🍽️

This is yet another way to slow down and be present. When we take time with our meals, noticing the colors, aromas, tastes and textures, we’re not only likely to improve our digestion, we’ll also be in tune with our appetite and be less likely to overeat.

With the abundance of fresh produce available in the Spring, it’s a great time to focus on nourishing your body with healthy, whole foods. Practice mindful eating by savoring each bite, paying attention to how satiated you feel, and choosing foods that make you feel energized and nourished. 

Try to take 10-20 minutes with your food. It might sound easy… but if you actually time yourself (I did when I started practicing mindful eating) you might be surprised at how fast of an eater you are!

I learned to slow down with food (I used to clear my plate in 5 minutes or less) and now I can tell when I’m full, I don’t feel sick after eating, and along with other shifts I’ve made, it contributed to me losing about 15 lbs.

3 – Hydrate, Hydrate, Hydrate 💧

Ok, yes, another cliché… drink water, duh! So let’s jazz it up and make it fun! 

As the weather warms up, yes, it’s important to stay hydrated. Drink plenty of water throughout the day. To make it more alluring, try adding some lemon, strawberries, cucumber, or mint for a refreshing twist! 

If you want a measurable goal, aim for ½ to ¾ of your body weight in ounces every day. So a 150 lb person would want to drink 75-112 oz of water a day. 

You can also use this cool hydration calculator which takes into account a few other factors personalized to you.

4 – Spring Clean Your Space 🧹

Spring cleaning isn’t just good for your home—it’s good for your mental health too. Decluttering can help reduce stress and create a sense of calm and order in your immediate environment.

This one is an ongoing practice for me, and to be honest it’s not my favorite one haha. It doesn’t come easily to me. 

However, whenever I do declutter, tidy up and get organized (especially with things like paperwork or organizing/deleting pictures and documents on my devices) I immediately feel relieved and like a weight has been lifted. 

After a good Spring cleaning, I feel like I’ve literally cleared up more mental energy and focus to now use for more fun and creative things!

Here are a few resources to guide your Spring cleaning projects:

5 – Try a New Workout 💪🏽

Shake up your fitness routine by trying a new way of moving. Whether it’s a dance class, a yoga session, or a bike ride, trying something new can help you stay motivated and engaged.

It can also work your muscles in different ways, helping you increase lean muscle mass, maintain mobility in all your joints, and get toned.

Here are a few workouts from me if you’re looking for inspiration:

6 – Get Enough Sleep 😴

Sleep is essential for overall health and wellbeing. And yet it’s something I’m always noticing a lot of my clients and others I talk to have challenges with. 

Aim for 7-9 hours of sleep each night. You can also experiment with the exact window of time that allows you to feel most rested. Personally, when I get almost exactly 9 hours in a night, I feel my best. 

Now, currently, I have a newborn, haha, and my sleep has been in windows of 2-3 hours at a time. But I know this is a specific season of my life and I’m simply trying to be intentional about napping during the day in order not to start to feel too drained. 

I can really nerd out on sleep. If you want to get specific about enhancing your sleep quality, staying asleep and getting more familiar with your sleep cycle, go here

7 – Practice Gratitude 🙏🏽

Spring is a time of renewal and growth, and it’s the perfect time to cultivate a sense of gratitude for all the good things in your life. Take a few moments each day to reflect on the things you’re thankful for and let that positivity carry you through the season.

If you want to steal my nightly journaling practice, write down 1 let go, 1 proud and 1 grateful.

One thing you’re letting go of that didn’t go as planned for the day. One thing you’re proud of, and on thing you’re grateful for!

8 – Incorporate Affirmations 💁🏽‍♀️

During this season of rejuvenation and renewal, it’s a great time to refresh our positive affirmations. Saying and/or writing down affirmations helps rewire our brain toward those beliefs we desire to embody.

Use the energy of the season to reflect on where you want to go in life, how you want to feel, what qualities you want to exude. Write down 5-10 of your most powerful “I am” affirmations and put them somewhere you’ll see each day.

Here’s a guest article I wrote with a step-by-step process on How to Create Your Own Affirmations.

9 – Take a Break from Technology 📵

In our constantly connected world, it’s important to take a break from technology and give ourselves time to recharge. 

Try a digital detox by unplugging for a few hours each day and engaging in other activities like reading, journaling, or spending time with friends and fam.

10 – Plan Healthy Meals 🍱

Take advantage of the seasonal produce available in the Spring by planning healthy, nourishing meals. Incorporate a variety of colors and nutrients to support your overall health and wellness.

Remember, it’s not about dieting or creating rules like “I can’t eat xyz”. Instead of dreadfully harping on things you want to cut out, try to focus on what you’re adding in!

Here’s a list of yummy seasonal foods for Spring:

  • Apples
  • Apricots
  • Asparagus
  • Avocados
  • Bananas
  • Broccoli
  • Cabbage
  • Carrots
  • Celery
  • Collard Greens
  • Kale
  • Kiwifruit
  • Peas
  • Pineapples
  • Radishes
  • Rhubarb
  • Spinach
  • Strawberries
  • Swiss Chard
  • Turnips

Get my 5-step meal planning routine on IG.

11 – Practice Self-Care 💆🏻‍♀️

Finally, make time for self-care each week (or each day if you can!). Prioritize activities that make you feel calm, centered, and rejuvenated. 

Start by making a list. I call it a “JOY list”. Write down everything that brings you joy, relaxes you and fulfills your soul.

The list can include things big and small. Whether it’s as simple as listening to music, or as elaborate as traveling internationally, include it!

Spend at least 20 min brainstorming and writing things down. Don’t judge the list, just write. 

Then, circle 2-3 small self-care activities to incorporate into your week. Schedule them and actually put them on your calendar! Create a boundary to protect this time. 

That might mean telling other people about this sacred time to set the expectation you’ll be unavailable. It might look like getting childcare, or rescheduling something else.


All in all, Spring is a time of growth, renewal, and opportunity. 

By incorporating these 12 habits (or even a few of them!) into your wellness routine, you’ll be supporting your physical, mental, and emotional health to feel your best this season and beyond!

Which one is your favorite? Comment below!

Don’t let these new habits become obsolete! Stick to them with my signature habit tracker.

Get access to my 5-step Goal-Setting Method and sample Habit Tracker Go to tessietracy.com/masterclass and start setting food, fitness and mindset goals in a non-diet way that actually works!

+ show Comments

- Hide Comments

add a comment

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

so hot right now

I'm Tessie, your new inner voice.

I always love it when my clients tell me "I hear you in my head reminding me I'm doing great and inspiring me to keep taking action." We all need an accountabilibuddy when it comes to personal growth and healthy habits. I'll be yours!

more about me

hey there!

5 Healthy Habit Roadblocks (mistakes) to Avoid

get the EBOOK


Body Love Bundle!

I want this

free download

 Top Resources

3 Steps to Better Body Image Right Now!

Do you have a sentence in your head that goes something like "once I lose 10 lbs, then I'll be: happy, sexy, confident, lovable, worthy, beautiful..."? This is called the arrival paradox, once X then Y. But we know, most of the time even if we achieve X, Y doesn't magically occur. The secret? Work on Y (aka your body image) along the way! Download the Body Love Bundle to get my 3 signature steps to kickstart your body confidence!



The Body Love Bundle

Certified Eating Psychology Coach, Corporate Wellness Trainer, Fitness Expert, Keynote Speaker & Creator of the HAPIE Goal Method™.

tessie tracy

© tessie tracy, LLC 2023  |  Design by Tonic  |  Photos by Kelly Weaver & canva

work with me


Get the newsletter >

@tessietracy >

follow along 
on Instagram: