Spring in Brisbane brings lighter mornings, warmer days, and a sense of renewal.
It is the season when many of us feel the urge to shake off winter’s sluggishness — the heavier foods, shorter days, and reduced activity and reset our routines.
This “fresh start effect” is more than just a feeling.
Research shows that seasonal shifts act as natural landmarks that can motivate us to set new goals and build healthier habits.
Let us explore how you can realign your sleep, refresh your exercise, and lighten up your nutrition to feel energised and revitalised this spring.
Re-aligning Your Sleep and Wake Cycle
Winter often disrupts circadian rhythms.
Darker mornings and cooler evenings can push us to stay up later and sleep in longer.
Spring, with its earlier sunrises and more daylight, is the perfect time to reset your body clock.
Why it matters: Poor sleep patterns affect energy, focus, and even immune function. A misaligned circadian rhythm can leave you feeling groggy, even if you are technically “getting enough sleep.”
How to reset:
-Get outside for morning sunlight within the first hour of waking to anchor your body clock.
-Reduce late-night screen time that delays melatonin release.
-Set a consistent bedtime and wake-up time, even on weekends, to build rhythm.
Refreshing Your Exercise Routine
Cold mornings and early sunsets often lead to hibernation mode in winter.
Spring is the perfect chance to bring back consistency and variety in your exercise.
Why it matters: Regular movement boosts energy, improves mood, and strengthens immunity. Even moderate activity like walking can reduce inflammation and help reset metabolism after a slower season.
How to reset:
-Start simple: aim for a daily walk to get moving and soak up Vitamin D.
-Add light cardio (cycling, swimming, jogging) as your energy builds.
-Reintroduce strength training for muscle health and long-term fitness.
-If motivation is low, join a class or book a session with a coach to rebuild accountability.
Spring Clean Your Nutrition
Comfort foods are a winter staple, but they can leave you feeling heavy and sluggish.
Spring is the time to lighten up with fresh, seasonal produce that supports energy and immunity.
Why it matters: Nutrient-dense foods not only fuel your body but also influence gut health, energy levels, and recovery from exercise.
How to reset:
-Focus on lighter meals: salads, stir-fries, smoothie bowls.
-Load up on seasonal fruits and vegetables — leafy greens, citrus, strawberries, asparagus.
-Swap heavier winter staples for fresh wholegrains and lean proteins.
-Stay hydrated: warmer days often mean you need more fluids than in winter.
Harnessing the Fresh Start Mindset
Psychologists call it the fresh start effect — the motivational boost we feel when seasons, birthdays, or milestones give us a sense of “starting over.”
Spring is a natural reset point, and using this momentum can help new habits stick.
How to reset:
-Set small, achievable goals (e.g., 10 minutes of movement per day, 2 extra servings of veg).
-Use a journal, tracker, or app to celebrate daily wins.
-Reflect on your winter habits: what worked, what didn’t, and what you want to change.
Summary
Spring is your opportunity to:
-Re-align your sleep with natural light for better energy.
-Refresh your exercise routine with walking, cardio, and strength.
-Lighten up your nutrition with seasonal produce.
-Harness the fresh start effect to set realistic, motivating health goals.
By taking these steps, you will move from winter sluggishness into spring with more energy, focus, and resilience — ready to make the most of the season ahead.
Navigate the Spring Vitality Series
If you missed the posts in this series, catch up below:
- Blog 1: The 6 Best Foods to Eat in Spring for Energy and Immunity
- Blog 2: Why Spring Hurts You: The Hidden Connection Between Blooms and Body Aches
- Blog 3: How to Reset Your Routine After Winter: A Spring Health Guide (THIS POST)
- Blog 4: Coming Soon
Cameron Corish has been caring and achieving results for the local Wishart, Mansfield and Mt Gravatt community for over 15 years. He takes a multi-disciplined and holistic approach to health and fitness addressing the physical, mental and emotional aspects of one’s health.
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Research References
– Roenneberg T et al. Chronotype and social jetlag: A (self-) critical review. Biology. 2019.
-Terman M, Terman JS. Light therapy for seasonal affective disorder: A review. Curr Psychiatry Rep. 2005.
-Lounsbery M et al. Seasonal variation in physical activity. Int J Behav Nutr Phys Act. 2011.
-Dai H, Milkman KL, Riis J. The fresh start effect: Temporal landmarks motivate aspirational behavior. Manag Sci. 2014.
