"While our homes are top of mind and get all the TLC when it comes to spring cleaning (if you’re like me, you’ve already purged your closet and deep-cleaned your bathroom), there is another area in our lives that could use a refresh with the change in seasons: our wellness routines. Just like we declutter our space with the transition from winter to spring, tidying up our daily rituals means making room for renewed energy and recommitting to healthy habits. New Year’s resolutions may be a distant memory, but with some simple, yet effective tweaks—from how you move your body to how you manage your finances—you’ll be well on your way to Marie Kondo status (wellness version). Keep reading for a guide on how to spring clean every category of your wellness routine to hit reset and feel lighter, better, and more energetic.
To spring clean your fitness routine…
The first thing to upgrade is how you’re working out. No matter your workout preferences, you can always challenge yourself by switching it up to avoid getting into a rut. Review your current routine and consider what’s serving you (what workouts do you get excited about, or what helps you stay consistent?) and what’s leaving you wanting more (what workouts are not giving you more energy, or what mindsets are holding you back?).
- Add something new: Whether it’s a different type of workout, a new piece of equipment to make your workouts more versatile, or just taking a different route on your hot girl walks, you can prevent fitness boredom (and plateauing).
- Go through your workout gear: That overstretched sports bra you’ve been holding on to for way too long? Your best self would never. The outfit you wear to work out can make the difference between a great and not-so-hot workout, so toss or donate any exercise gear that has lost its shape or color and invest in activewear that’s equal parts supportive and stylish. Then, store your go-tos strategically so you can easily grab them when you’re packing your gym bag or in a hurry.
- Set new intentions: Maybe your goal during the winter was simply to stay consistent with movement you enjoy while staying warm (see: cozy cardio), but now you’re determined to feel stronger and more toned (weight lifting it is).
To spring clean your diet…
When we’re in hibernation mode during winter, our bodies crave comfort food and heartier meals, but with the shift to warmer weather, you’re probably starting to seek fresher and lighter fare. Tune out the voices that tell you to go on a cleanse, eat only foods deemed “clean,” and restrict the foods you love. While dietary needs look different based on factors like age, activity levels, and health concerns, there are a few tried-and-true pillars of nutrition that go for everyone when it comes to tuning up your diet:
- Eat intuitively and seasonally: Follow your body’s hunger and fullness cues and give yourself permission to eat what you want (in a healthy diet, there is room for all foods). Consuming in-season produce not only supports your body’s natural detoxification process, but it’s also more flavorful, nutrient-dense, and easier on your wallet.
- Purge your fridge, freezer, and pantry: Throw out any expired goods and foods that don’t make you feel your best. Then restock your kitchen with seasonal whole foods that speak to you. Keeping your favorite fresh fruits and vegetables you find at your farmer’s market on hand is a surefire way to transition you from a winter of heavy foods and keep your diet from feeling one-note.
- Stay hydrated: Listen to your body’s thirst signals to prevent dehydration and pay attention to your urine color as an indicator of hydration (aim for lighter-colored urine as a guide for maintaining adequate hydration). While urine isn’t the most glamorous topic, “sexy water” may just make up for it (because why not romanticize your water intake, especially in the spring?).
- Look after your gut health: You can’t talk about spring cleaning your diet without gut health entering the chat. When you eat foods closest to nature with few ingredients, you’re adding nourishment that your body understands and can use. But when you feed your body foods high in refined sugars, artificial flavorings, and chemicals, that’s when inflammation kicks in. TL;DR: Fill your plate with a variety of whole foods, including protein, fats, and carbohydrates, which ensures you obtain a wide range of nutrients necessary for optimal gut function.
To spring clean your finances…
When you think of your wellness routine, your spending habits and balancing your checkbook probably aren’t even on your radar. But financial health translates to physical health. According to a 2024 survey, 73 percent of Americans consider finances the number one stressor in life. But exercising the right money moves can make all the difference in your financial wellness, reducing the amount of stress in your life and giving you the freedom to enjoy the little luxuries (like that fancy gym membership).
- Prioritize paying off debt: Tackle the debt that has the highest interest rate first by putting any extra money toward it. Consider a 0% balance transfer card to help you save money on interest and pay off debt faster.
- Use the 50/30/20 budgeting method: 50% of your after-tax monthly income should go toward needs, 30% toward wants, and 20% toward financial goals. Breaking down the numbers can reduce financial stress since it gives you a clear picture of where you stand with your finances and helps you make decisions on where you can spend less money so you can invest more money in your health.
- Build an emergency fund: Pay yourself first by automatically transferring a portion of each paycheck directly into a savings account. Having at least three months’ worth of your living expenses set aside will help keep your financial wellness in shape.
To spring clean your morning routine…
First, there was the Mel Robbins’ morning routine. Then came the “opening shift.” If TikTok is good for one thing, it’s the major inspo for kickstarting your day. Whether you’re a morning person or a don’t-talk-to-me-until-I’ve-had-my-coffee riser, what you do in the first moments after getting up sets the tone for the rest of your waking hours.
- Prep the night before: AKA your “closing shift,” reset your space so you wake up to a well-organized, welcoming home, create a to-do list for the next day, and set out your workout outfit and any specific items you need for work.
- Follow a consistent sleep schedule: Go to bed and wake up at the same time every day, even on the weekends, which helps keep your circadian rhythm strong and ensure you’re well-rested.
- Avoid the snooze button: The moment your alarm goes off, get up to follow through on your plan and break any bad tendencies you lean on first thing (ahem, scrolling on your phone or checking email).
To spring clean your sleep…
Many of us—39 percent to be exact—are not getting enough beauty sleep. And the harsh reality is not clocking in the recommended seven to nine hours of rest overnight can be a detriment to your health, even if you eat well and exercise regularly. On the other hand, when you have consistent nights of sound slumber, you have better brain function, improved emotional regulation, a healthy immune system and weight, and a decreased risk of developing chronic diseases.
- Check in with how you feel in the morning and during the day: Is your mood stable? Is your energy level high enough for you to perform at your job? Do you feel well physically? If so, chances are, you’re getting your own personal sleep requirement.
- Make your sleep environment a relaxing escape: Add calming elements such as soft lighting, soothing scents, and comfortable, breathable bedding. Keep the temperature between 65°F and 72°F, avoid blue light 2-3 hours before bedtime, and block out outside noises with ambient sounds or soothing music.
- Forget extreme sleep measures (looking at you, sleepmaxxing) and stick to the basics: Establish a wind-down routine, follow a consistent sleep schedule, get sunlight first thing in the morning, skip caffeine after lunch (and no heavy meals and alcohol close to bedtime), and incorporate movement in your day (exercise at the time of day (or night) and intensity that works best for you).
To spring clean your self-care…
Don’t forget the “self” in self-care: Reflect on your current self-care practices, and ask yourself if they‘re actually filling your cup. Connect with what your body needs RN and adjust them accordingly. Whatever self-care looks like for you, it will fluctuate every day. Let’s say working out or meditating is your non-negotiable mode of self-care and you carve out time each morning for it. You may wake up some mornings and not feel it; taking a nap or getting together with friends may actually give you more TLC. Do what you can in the season you’re in—literally and figuratively.
- Opt for a challenge to help you put yourself first: Be it Hotter 75, Winter Arc, or 365 Moderate, empower yourself from the inside out.
- Try a new morning regimen: Need I say more? Remember, how you start your day can make the difference between putting your best self forward and just going through the motions wondering where the last 12 hours went.
- Create a wellness stacking routine (AKA the best self-care hack ever): Carry out multiple acts of self-care at once to take the pressure of time-consuming self-care out of the equation. Personalize your wellness stack based on your needs and what you want to achieve for your well-being. Think: Using red light therapy, DIY-ing a lymphatic drainage massage, and practicing affirmations simultaneously.
To spring clean your tech…
Every time I see my weekly screen time pop up on my iPhone, I feel personally attacked; it feels as if I’m getting the proverbial tsk-tsk. Between Zoom-ing, Instagram scrolling, and exploring your FYP, we spend more time on our phones than ever, but spring is the perfect time for a mini digital detox.
- Manage storage: Sort through your photos, text messages, and apps. Delete any that aren’t of use, and get yourself an external flash drive for those pics you don’t want to part with.
- Hit “unfollow”: Give the social media accounts you’re following a once-over and say goodbye to each and every one that doesn’t lift you up.
- Clean up your subscriptions: That goes for emails, newsletters, and free trials. Hot tip: Review the active subscriptions on your phone (Go to Settings > [your name] > Subscriptions) and cancel any that are only taking up your valuable space, time, and money.
- Limit the amount of news you take in: The goal is to free up some digital (and head) space. In general, focus more on what’s IRL: the fresh air, the company you’re with, or the work you’re passionate about.
To spring clean your schedule…
For those of you who have FOMO, this one is for you. With warmer days on the horizon, it may be tempting to pack your calendar with social events, but think about whether you’re spreading yourself too thin with too many commitments.
- Ask yourself if you’re a “yes” woman: Are you saying “yes” to favors or engagements when you really want to decline? Instead of agreeing to them, perhaps you could be doing more of what brings you joy. If a request will make it hard for you to prioritize your well-being, like resting or living within your means, hard pass.
- Go through your current calendar: Make note of the things that restore your energy (e.g., a workout, an inspiring brainstorm, a movie night with your bestie), then take notice of what drains you (e.g., happy hour with your gossipy frenemy or that meeting for the project you told your coworker you’d help with but have no time for). Do what you can to limit the things that deplete your energy to make more time for what restores your energy. In other words, look at your time-sucks versus valuable to-dos—that goes for both your personal life and work.
- Set boundaries: Silence your notifications, block time for specific activities (e.g., responding to emails, family time, self-care), and stick with the plan. Whatever is not planned, you don’t do. And whether you hand off work to an assistant or team member, hire someone to clean your home, or pick up dinner from your favorite restaurant on the way home from work, delegating and outsourcing certain tasks can help you find the right balance.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
