There’s just something about the beginning of spring that makes people want to refresh. Often, that shows up as spring cleaning living spaces, and that’s great! But if you’re really looking for a reset, it helps to look beyond closets and cupboards and take stock of your habits, too.
It’s easy to pick up a few less-than-ideal routines during the winter months, and that’s completely normal. Colder days, shorter sunlight hours and busy schedules can all nudge you toward habits that no longer support your health. With spring here, it’s a natural time to let go of what isn’t working anymore and make space for habits that feel fresh and realistic.
Tips to Declutter Your Habits
Take inventory before tossing anything. Just like spring cleaning your home, start by noticing what’s actually there. Look at your daily routines and ask, “Which habits support my health, and which ones are just on autopilot?” Awareness is the first step—you can’t declutter what you don’t see.
Notice habits that drain energy or motivation. Some habits may seem harmless, but leave you feeling tired, stressed or unmotivated. Ask yourself, “Which routines leave me feeling stuck, frustrated or unwell?” Examples might be scrolling social media right before bed, skipping breakfast or leaving meals unplanned. Simply noticing these energy-draining habits is key to knowing what to refresh.
Replace, don’t just remove. Decluttering isn’t always about leaving empty space, it’s about filling it with something better. Once you spot a habit that isn’t serving you, think about what need it’s meeting and what healthier alternative could fit. For instance, if evening snacking is a challenge, swap it with herbal tea, a short walk or journaling. Replacement habits that meet the same needs like comfort, stress relief or connection, are more likely to stick.
Reflect on what’s working and what’s not. Take a few minutes each week to review your progress. Which habits are helping you feel your best? Which ones are holding you back? Are your swaps working? Reflection helps reinforce good habits and highlights the ones you might want to let go of next.
Spring Into Healthy Habits
Fresh starts don’t have to be perfect or huge. Even small habit swaps, a little more sleep, a short walk or a simple healthy meal, can make a noticeable difference. This spring, give yourself the gift of a few changes that leave you feeling lighter, brighter and more in control. Here are some swaps to help you get back on track!
Habit: Skipping meals.
Swap: Aim for regular, balanced meals or simple mini-meals. Even something small can help prevent overeating later and keep energy steady.
Habit: Staying up too late.
Swap: Create a simple wind-down habit, like turning off screens earlier, reading a few pages of a book or setting a consistent bedtime goal a few nights a week.
Habit: Leaving your water intake to chance.
Swap: Keep a reusable water bottle with you and set small reminders to meet intake goals. Drinking regularly throughout the day helps maintain energy and supports overall health.
Habit: Letting tasks pile up mentally.
Swap: Write a quick to-do list each morning or evening. Clearing your mental clutter makes it easier to focus on healthy routines without feeling overwhelmed.
Habit: Eating out frequently.
Swap: Plan a few slow cooker meals or sheet pan dinners each week. These easy options let you add ingredients in the morning or toss everything on a pan so dinner is ready without much effort.
Habit: Letting clutter build in your space.
Swap: Spring clean in the traditional sense! Tackle one small area each day—a drawer, your desk or a shelf. A tidier space can reduce stress and make healthy routines easier to stick to.
Lexi Wojcik-Kretchmer is the TOPS Communications Specialist and Writer/Editor for TOPS News. When she’s not working at TOPS, you can probably find her at the gym, listening to audiobooks on the treadmill, finding good-tasting ways to get her protein in or curled up in the evening with a good book and her cats, Chimi and Little Man, by her side.
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