Spring Self Care: 10 Science-Backed Ways to Feel Lighter, Happier & More Energized

Last Updated on 1 hour ago by Kasey Lynch

After months of dark mornings, heavy coats, and short days, spring feels like a deep breath after holding it all winter. It’s nature’s way of reminding you that change is possible. That you can bloom again. 

Spring self care isn’t about rushing off the starting line, chasing perfection, or doubling down on productivity. It’s about softening, decluttering, and letting your energy match the season’s renewal.

Here’s how to refresh your mind, body, and soul this spring using science-backed habits that help you feel grounded, calm, and alive again. 

Why Spring Is the Perfect Time to Begin Again

As daylight increases, your brain releases more serotonin, the neurotransmitter that regulates mood, sleep, and appetite. Warmer air and sunlight also lower melatonin levels, naturally helping you feel more awake and energized.

Psychologists call this the “fresh start effect.” It occurs when seasonal or temporal milestones motivate positive change. 

Unlike January 1st, Spring provides the perfect cue to start over again. Nature starts coming to life, growing new blooms, and so can you. 

What’s On Deck:

The Science Behind Spring Renewal

Seasonal changes affect your body more than you might realize — that’s why so many of us can struggle with seasonal depression. Dreary winter days — where the sun plays peak-a-boo with the clouds — make it difficult to coax your brain or body into moving forward toward your goals. This is not your fault! 

According to research from the National Institutes of Health, increased daylight exposure can boost dopamine and serotonin production, improving focus and motivation. Even 10 minutes of morning sunlight helps recalibrate your circadian rhythm, supporting better sleep at night and steadier energy during the day. 

When you align your self care with these natural cycles, you’re not forcing wellness — you’re syncing with biology and in tune with nature instead of against it. 

How Decluttering Your Space Creates Mental Clarity

Studies show that visual clutter competes for your attention, making it harder to focus and increasing stress. When your surroundings feel chaotic, your brain mirrors that feeling.

Spring self care starts with reclaiming calm through your environment.

The Fresh Start Effect: Why Spring Makes Change Feel Easier

Behavioral science suggests that temporal landmarks (like a new season) give your mind permission to reset habits. You can use this to your advantage by tackling one small space at a time — your desk, closet, bathroom, or kitchen cabinets.

Simple Spring Reset Strategies for Your Home and Mind

Do not get overwhelmed by this list! This it not a to-do list. It’s full of suggestions to help you figure out where to start and what areas will feel most impactful to tackle. Pick one to complete this week:

• Start with one drawer, and finish it completely before moving on
• Open windows while cleaning! Fresh air reduces indoor pollutants and boosts oxygen flow.
• Add a natural scent, like citrus or lavender oils to help improve alertness and mood
• Wipe down surfaces you touch daily (light switches, doorknobs, phone screen) to create a subtle sense of “newness”
• Replace heavy winter textures with lighter fabrics (swap dark throws, rotate bedding, change pillow covers)
• Create one “clear surface” in each room — a visual pause for your nervous system
• Let go of one item you’ve been holding onto out of guilt, not usefulness
• Reset your entryway or bag so your day begins without clutter
• Put everything back with intention, not urgency — slower movements help regulate stress
• Play calming music or nature sounds while cleaning to keep your body relaxed
• End your reset by lighting a candle or taking three deep breaths to mark completion

By creating order in your physical space, you free up mental bandwidth for what matters most. 

Reconnecting with Nature as a Tool for Emotional Healing

Have you noticed that after spending an entire day out in nature, falling asleep is easier, you’re less inclined to doomscroll, and you feel refreshed? That’s not a coincidence. Nature is medicine. 

Researchers at the University of Michigan found that spending 20 minutes outdoors significantly reduces cortisol, the stress hormone. If getting outside is a struggle for you, reframe it as an investment in your quality of life. Below are a couple ways to make getting outside easier so you can reap the benefits Mother Nature has to offer. 

Mindful Nature Walks That Reduce Stress and Improve Sleep

Turn your next walk into a mini meditation:

1. Leave your phone in your pocket (or even better, at home)
2. Notice the colors, sounds, and textures around you
3. Sync your breath with your steps
4. Repeat a grounding matra with each step “I am grounded, safe, and seen.”
5. End your walk by naming one thing in nature that stood out to you

Even in urban areas, green spaces or tree-lined streets can offer similar benefits.

Gardening as Grounding for Mental Health

Touching soil may literally make you happier. Studies show that mycobacterium vaccae, a natural microbe in soil, triggers serotonin production! Gardening, even on a small balcony, connects you to the cycle of growth and offers visible proof that consistent effort leads to life.

Working with soil, whether outdoors or in a simple pot, becomes a form of physical meditation. The tactile experience calms the mind, grounds the body, and gently draws you back into the present moment, leaving you feeling more alive and connected.

I didn’t fully understand the appeal at first. Houseplants and I have never had the easiest relationship. But after moving into a home with a backyard, I’ve found myself genuinely looking forward to playing in the dirt. It’s become a way to deepen my connection with the earth while naturally cultivating a quieter, more peaceful mental state.

Spring Cleaning: Releasing Mental Clutter

You don’t need to carry winter’s heaviness into spring. Mental clutter often shows up as unfinished thoughts, worries, or regrets. The culmination of baggage weighs on you mentally, spiritually, and physically. It’s time to let go. 

Self-care begins with acknowledging, not ignoring, what you feel. To help you process what comes up, here are some of my favorite practices: 

Using Journaling to Reflect, Release, and Reset for a New Season

Writing helps organize thoughts and soothe emotional tension. Try prompts like:

• “What did winter teach me about resilience?”
• “What am I ready to release as the seasons change?”
• “What does renewal look like for me right now?”

It’s been found that expressive writing can reduce anxiety and boost self-esteem. If you want a great journal to start with that will beautifully support your transition from winter to spring, check out the Live Your Vision Journal from Me-est Me. I’m using this journal to mark the transition of the seasons and am really enjoying it thus far. 

Building a Daily Mindfulness Practice That Fits Real Life

Mindfulness doesn’t have to mean long meditations. It can be as simple as taking a conscious, deep breath while making your morning beverage. You can also:

• Take three deep breaths before starting your car
• Eat your first few bites of a meal slowly, noticing flavor and texture
• Pause once a day to simply notice your surroundings

These micro-moments lower stress and help you stay grounded in the present. You always have time to slow down, even if the world doesn’t make it feel that way. 

Nourishing Your Body for Spring Balance

Supporting your rebirth into a new season can be as easy as eating with the seasons. Nature already knows what we’ll need more of during each time of the year, which is why eating in alignment with what’s freshly available in the spring is like a cheatcode for your internal health. 

Spring foods like leafy greens, berries, and citrus fruits are rich in polyphenols and antioxidants, which combat inflammation and boost energy. These types of foods help support you while your energy levels rise and your day-to-day routines shift. 

Hydration and Gut Health

After winter, many people experience sluggish digestion and dehydration. We’ve been in a state of rest for months. Don’t expect an immediate jolt of energy like a lightning bolt in your veins the second you see the first budding flower. Take it slow and support your body by:

• Starting your day with a full glass of water
• Adding lemon, cucumber, or mint for gentle detox support
• Increasing fiber through seasonal produce — spinach, asparagus, strawberries, peas

A balanced gut supports mental clarity and a stable mood thanks to the gut-brain connection. If your gut health isn’t where you’d like it to be, give Seed Probiotic a try! I saw immediate positive impact on my bloating in just three days. Here’s my quick video review if you want an unfiltered opinion. 

Movement That Matches the Season & Supports Longevity

Exercise doesn’t have to mean high intensity. In fact, I challenge you to try a low-impact, lower intensity exercise this Spring. Mindful movement is a celebration of what your body can do! I have found the most profound mind-body connection through pilates. And I’m not talking about classes in a studio. I’m referring to pilates on a yoga mat in my living room. Finding the right form of exercise is all about trying new ways to move your body and sticking with whatever makes you feel your best. 

Low-Impact Movement: Stretching, Yoga, and Outdoor Cardio

• Yoga and stretching: Improve circulation and reduce tension. Morning sunlight enhances vitamin D synthesis, which supports mood and immunity.
• Lymphatic flow exercises: These quick, low-impact exercises are a fantastic addition to your morning routine! They help awaken the body, move lymph (what makes you feel puffy), and tap into your body’s wisdom for natural healing. 
• Outdoor cardio: Brisk walks or cycling can increase endorphins. Even 15 minutes outdoors can lift your spirits.

Science shows that consistent, moderate activity increases neuroplasticity — your brain’s ability to adapt and grow. That, my friends, is a critical key to longevity this spring and beyond. 

Sleep Reset: Aligning with Longer Days

Spring’s early light can disrupt your sleep if you’re not intentional. Try:

• Avoiding screens 60 minutes before bed
• Letting natural light wake you to reset melatonin production
• Keeping a consistent bedtime to strengthen your circadian rhythm

According to the National Sleep Foundation, morning sunlight exposure within 30 minutes of waking improves sleep quality and mood regulation. 

If you’re required to get up every day before the sun has a chance to peak over the horizon, consider investing in a sunrise alarm clock to tap into similar benefits while supporting your body’s natural sleep/wake cycle. 

Why Self-Expression Matters in Spring

Creative activities reawaken curiosity — something that often dims during winter fatigue. Whether you paint, play music, or rearrange your living space, creativity stimulates dopamine and gives emotional release.

Unlock creativity by:

• Taking a “10-minute creativity break” each day — doodle, write, or dance
• Making something imperfect on purpose, just for fun
• Sharing your creativity with someone you trust

This isn’t about talent; it’s about connection to yourself and to joy. Creation is a key component of a fulfilling life that we often overlook. 

Building Consistent Habits Without Burnout

You don’t have to overhaul your life to feel renewed. Choose one small habit from each area — movement, nutrition, nature, rest, and reflection — and repeat it until it feels natural.

Use this rule: “Little, often, and with kindness.”

Spring Self Care Checklist

Refresh Your Space

• ☐ Open windows for at least 20 minutes
• ☐ Wash bedding + rotate mattress
• ☐ Donate or toss 5 items you don’t love
• ☐ Wipe down surfaces + clean one “ignored” area (baseboards, fridge shelves, etc.)

Reset Your Body

• ☐ Drink 2 full glasses of water before coffee (at least 16 oz total)
• ☐ Take a 20-minute outdoor walk
• ☐ Eat one fresh, colorful meal (think greens + citrus)
• ☐ Go to bed 30 minutes earlier tonight

Tend to Your Mind

• ☐ Journal: “What am I ready to release?” (write at least 1 page)
• ☐ Unfollow 3 accounts that drain you
• ☐ Text someone you’ve been meaning to reach out to
• ☐ Schedule one thing that excites you this month

Personal Glow-Up

• ☐ Book that appointment you’ve been avoiding
• ☐ Switch to a lighter skincare or wardrobe staple
• ☐ Clean out your bag + wallet
• ☐ Do something that makes you feel put together (even at home)

Spring self care reminder: If it makes you exhale when it’s done, it counts as self-care.

FAQs About Spring Self Care

1. What makes spring self care different from other times of year?
Spring offers natural cues — light, warmth, and growth — that help you align with positive change without overexerting yourself or maxxing out your energy reserves. When you align your “new year” goals with this season, you’re more likely to stick with new habits since they match environmental rhythms.

2. How can I start if I feel low-energy after winter?
Begin with exposure to sunlight and hydration. Even five minutes outdoors or a warm morning stretch can spark motivation. Do your best to enjoy your morning sunlight exposure before you reach for your phone! This will ensure your body can wake up properly without artificial blue light confusing your circadian rhythms. 

3. Can decluttering really affect my emotions?
Yes! Research shows clutter increases cortisol and impairs focus. Tidying even one area can improve emotional calm. I always recommend tidying your bedroom before you go to sleep, ensuring you wake up to a fresh space and a calm mind. Pro tip: if you’re exhausted, it’s okay to just hide the clutter behind a closet door. This is a judgment free zone! 

4. I live in a city. How can I connect with nature?
Look for micro-moments that bring a subtle smile to your face. Sunlight through your window, a thriving potted plant, or a quick walk in a nearby park where ducks splash in a nearby pond. Nature connection doesn’t require wilderness. But it does require presence. 

5. How do I maintain self care without guilt or pressure?
Remember, self care is not self-improvement. It’s self-connection. It’s showing yourself that you have your back and you’re willing to take time out of your day to fill up your own cup before you fill up others. Choose gentle actions that feel restorative, not performative and watch your energy, resolve, and mood rise beyond what you thought you were capable of. 

6. What’s one self care habit I can do every day?
Breathe deeply and mention one thing you’re grateful for. You can say it outloud or in your head or write it down. Awareness is the root of every sustainable change. Gratitude is the feeling that helps magnetize our dreams to us. We can’t go after what we want without being aware and grateful for what we already have. After all, that’s the foundation for our future. The present is where we make changes happen. Everything you are and everything you have right now, makes your future possible. 

Your Next Step

You don’t have to do everything at once. You just have to begin.

Start with one corner of your space, one deep breath outside, or one kind thought toward yourself. These small actions add up over time, creating a foundation of self-compassion, self-trust, and self-confidence. You can achieve more than you think you’re capable of. Trust me. Trust yourself, and you’ll be surprised by what you can accomplish. 

If you’d like seasonal reminders to care for yourself in real time, join my monthly newsletter — a gentle email that gives back to you and asks nothing more than that you show up as you are. 🌷