Spring Cleaning

Spring is more than just a season of blooming flowers and warmer weather—it’s a natural invitation to refresh and reset, not just your home, but your life. Just as you might declutter your closet or deep-clean the garage, this is the perfect opportunity to do a bit of “spring cleaning” for your health, your habits, and your goals.

Over the course of the year, it’s easy to drift from our best intentions. Life happens, routines shift, and what once felt like a priority can fall to the wayside. The good news? Spring offers a clear marker to pause, take inventory, and realign. This season, instead of just vacuuming under the couch or sorting through old paperwork, consider taking a hard look at your wellness routine. Are your health habits serving you? Are your goals still aligned with your values? Are you tracking the right things to measure your progress?

Here’s a four-step process to help you spring clean your wellness journey—and set yourself up for sustainable success.

1. Track Your Food, Activity, Sleep, and Mood for 1 to 2 Weeks

Before making any changes, you need to know where you stand. Just like a GPS needs your starting location to map a route, you need a baseline to build a better plan.

Spend one to two weeks tracking these four pillars of health:

• Food: What are you eating, and when? Are your meals balanced, nutrient-dense, and satisfying? Are you frequently snacking out of boredom, stress, or habit? You don’t need to count every calorie unless that’s your goal, but write down what you eat and how it makes you feel.
• Activity: Are you moving your body consistently? This doesn’t have to mean hitting the gym every day—walking, stretching, and even housework counts. Note the type, intensity, and duration of physical activity, and how energized (or drained) you feel afterward.
• Sleep: Quality sleep is foundational. Track your sleep patterns—bedtime, wake time, and how rested you feel. Note disruptions, screen time before bed, or habits that might impact rest, like caffeine or alcohol consumption.
• Mood: This often overlooked factor plays a big role in health. Are you frequently stressed, anxious, or low on motivation? Or are you mostly calm, happy, and focused? Mood tracking helps identify emotional triggers, especially those that lead to poor eating or exercise choices.

By the end of this tracking period, you’ll have a “day in the life” snapshot of your health-related key performance indicators (KPIs). Patterns will start to emerge, and you may notice things you hadn’t seen before—like an afternoon energy crash, emotional eating patterns, or a lack of recovery time after workouts.

2. Formulate a Modified Plan: Look for Patterns and Set Fresh Goals

With your tracking complete, it’s time to analyze. What’s working? What’s not? What are the gaps between your current habits and your ideal outcomes?

Ask yourself these key questions:

• Food: Are your meals aligned with your energy needs? Do you feel full and nourished, or are you constantly grazing or skipping meals? Are there processed foods or sugars creeping in more often than you thought?
• Activity: Are you moving enough to support your physical and mental health? Are your workouts consistent and enjoyable, or do they feel forced and sporadic?
• Sleep: Are you getting 7–9 hours of quality sleep? Are there things you can adjust—like a bedtime routine, less screen time, or a darker room?
• Mood: Is stress a common theme in your journal? Are you coping with emotions in a healthy way, or turning to food, scrolling, or isolation?

Once you identify patterns, it’s time to set goals. Use the SMART method—goals should be Specific, Measurable, Achievable, Relevant, and Time-bound.

Think in three tiers:

• Short-Term Goals (1–4 weeks): These are your action steps. For example: “Walk for 30 minutes every morning,” or “Go to bed by 10:30 p.m. on weeknights.”
• Mid-Term Goals (1–3 months): These show measurable progress. For example: “Lose 8 pounds,” “Decrease daily sugar intake,” or “Improve sleep quality and energy levels.”
• Long-Term Goals (3–12 months and beyond): These reflect broader life shifts, like “Reverse prediabetes,” “Run a half-marathon,” or “Feel confident in my energy and strength every day.”

Use this process to draft your revised health strategy. Even small, consistent changes can create big impact over time.

3. Review with a Coach or Mentor: Find Your Blind Spots

Once you’ve got a plan, it’s wise to bring in outside perspective. Whether you work with a health coach, a fitness trainer, a nutritionist, or a trusted accountability partner, reviewing your plan with someone objective can help you see what you might be missing.

Why does this matter?

Because we all have blind spots. You might overlook a bad habit that’s sabotaging your efforts. Or you may overestimate how realistic your goals are. A coach can help bring balance and clarity, offering encouragement where you need it and gentle reality checks where necessary.

Here’s how to make the most of this step:

• Be open and honest. Share your tracked data and your proposed plan.
• Listen to feedback. Even if it stings a little, it’s meant to help you grow.
• Ask questions. What am I missing? Does this goal make sense? Is there a better way to measure progress?
• Discuss obstacles. What’s likely to get in the way, and how can you proactively prepare for those moments?

4. Execute the Plan: Track Progress and Stay Accountable

This is where the magic happens. You’ve tracked, analyzed, planned, and reviewed—now it’s time to act.

Start implementing your new routine, but don’t expect perfection. Spring cleaning your health isn’t about overnight transformation; it’s about intentional, steady improvement.

To stay on track, consider the following:

Daily Journaling or Habit Tracking

This keeps you mindful of your goals. Use a simple notebook or a digital tracker. Write down what went well, what felt hard, and what you’ll try differently tomorrow.

Weekly Check-Ins

These can be solo reflections or quick updates with your coach. Check-ins help you stay accountable and adjust if something isn’t working.

Monthly Reviews

Compare your new data to your original tracking. What’s improved? What still needs work? Celebrate wins—even small ones—and don’t be afraid to recalibrate your goals.

Build a Support System

Having a few people cheering you on makes a huge difference. Share your goals with a spouse, a friend, or even a social group focused on wellness. Progress thrives in community.  Consider getting a personal Health Coach.

Spring Forward with Intention!

The idea of spring cleaning your health isn’t about guilt or starting from scratch—it’s about renewal. It’s about stepping back, taking a clear-eyed look at where you are, and choosing to move forward with purpose.

Just like you wouldn’t deep clean your whole house in one afternoon, you don’t have to fix everything at once. Start small. Track your habits. Spot the patterns. Make a plan. Get feedback. And then start walking it out—one day, one meal, one choice at a time.

Quick Summary Checklist

✅ Track your food, activity, sleep, and mood for 1–2 weeks

✅ Analyze patterns and set short-, mid-, and long-term goals

✅ Review your plan with a coach or mentor for added clarity

✅ Execute with intention and track your progress regularly

Ready to Begin?

Don’t wait for the “perfect” time. Spring is already here—and so is your next chapter. Dust off your goals, clean out the habits that no longer serve you, and build a fresh, personalized routine that brings energy, clarity, and progress. You’ve got this.

We are here for your on your health journey!  Need coaching, mentorship, or accountability?  Let's talk...