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8 Spring Reset Rituals to Undertake

By Ethan Boldt

March 15, 2025

For many, spring is the favorite season, for the days gradually get warmer, there’s more sunlight, fresh vegetables and fruits start to appear and much more. We tend to get a little surge of energy, too, once we adjust to daylight savings time.

Spring is a period of transition and renewal. With that extra pep in your step, what type of spring reset rituals should you undertake to take advantage of this season’s opportunities?

After all, winter can take a toll on you. Maybe you’ve gained a few pounds, you’re not eating as healthfully as you want to, your exercise routine is hit and miss, and you’re feeling a bit stressed out in the current environment.

Time for a real spring reset. One that revitalizes and rejuvenates you — both mind and body — by certain rituals and habits. Let’s get started.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

1. Hydration starts early but needs to be all day

Of all the new habits to start, the simplest and often biggest needle mover is simply drinking more water. Water plays a key role in nearly every function in your body. It helps regulate body temperature, transports nutrients, helps keep joints healthy, aids digestion and helps remove waste.

The Mayo Clinic recommends that women drink roughly 11.5 cups (92 ounces) of water per day, and men drink roughly 15.5 cups (124 ounces). Most people fall well short of that mark.

Make sure you drink water first thing in the morning after waking up. It helps you replenish water lost during sleep and may help increase your metabolism for a few hours after getting up.

Otherwise, have before, during and after exercise. To stay hydrated and not confuse thirst for hunger, it’s a good idea to drink between meals and snacks. And while you shouldn’t drink much water during a meal, about 30 minutes before a meal, drink water to help your body absorb nutrients.

Ideas to make this habit stick:

• Use a large glass or drinking vessel to make it easy to hit your water intake goals.

• You can also choose sparkling or mineral water on occasion.

• Go with lemon water on occasion for some detoxifying.

• Use Ancient Nutrition's Rapid Hydration powder — available in stick packs — to deliver essential electrolytes for fast-acting hydration.

• Or go with Ancient Nutrition’s Multi Collagen Advanced Hydrate to help you achieve rapid hydration for your skin and body.

• Also consider mineral waters, herbal teas or infused water.

2. Stick to a morning routine

A healthy morning routine not only can become habit, it can help set (and get) your mind right for the day. For example, most people swear by the morning workout to burn some calories, get some endorphins, work your muscles and maybe even enjoy some fellowship.

But to make working out in the morning realistic, it’s key to wake up around the same time each day and catch that early sunlight. Sunlight signals our brain to wake up, helps us stay alert and even boosts serotonin levels. So open those curtains as soon as you wake up and consider going for an early morning walk or run to use the morning sun and fresh air to fully wake you up.

Whether before or after your exercise, have a power breakfast that is full of balanced macronutrients. That means carbohydrates like fruit and oats, healthy fats like avocado and almond butter, protein like eggs and whey protein powder.

The morning is also the best time to take your supplements (unless indicated otherwise on the label’s direction for use). While everyone has their own supplement routine, a probiotic, multivitamin and collagen is a good starting point.

Ideas to make this habit stick:

• Get up around the same time each day.

• Start with a glass of water and a probiotic. (See Ancient Nutrition’s options.)

• Also have your breakfast around the same time each morning.

• Make it a power breakfast with enough protein and good carbs and fats to power you through the day.

• Take your morning supplements.

• Schedule your workout times.

3. Tackle inflammation and blood sugar

Promoting healthy inflammation and blood sugar levels can promote overall health. Therefore, it’s important to add some spring habits to create healthy levels of both, which are key to steady energy, hormone health and overall well-being.

Try to avoid excessive stress, which can increase blood sugar levels by the release of the “stress hormone” cortisol. Stress not only contributes to high blood sugar by raising cortisol, but also tends to increase sugar cravings — so a double-whammy you want to avoid.

You also want to ensure you get sufficient and quality sleep, as inadequate sleep can contribute to the aging process.

Ideas to make this habit stick:

• Add turmeric, omega-3s (such as wild-caught salmon and chia seeds), and antioxidant-rich foods (colorful fruits and vegetables) to your meals.

• Prioritize protein, fiber and healthy fats in every meal.

• Have at least one serving of a probiotic food like yogurt, kefir or fermented vegetables each day.

• Limit or avoid processed foods, refined sugars and excessive intake of red meat.

• Practice mindfulness meditation to help reduce stress responses.

• Aim to get at least 8 hours of sleep per night.

4. Upgrade your workouts

While the workout makes a great part of your morning routine, you can also simply do a workout before lunch, maybe as an afternoon break or in the evening. For many, it’s a great idea to take advantage of the longer days with outdoor movement like hiking, bicycling, running or even doing yoga in the park.

For many, the spring is a great time to join a group activity — class at a gym or yoga studio, joining a sports league, playing a sport with a friend, joining a cycling group, etc. — that encouraged accountability as well as often helps you get a better workout in rather than just doing your own thing.

Ideas to make this habit stick:

• Choose a workout that you enjoy and look forward to.

• Choose a workout, class or routine that supports your goals, such as greater lean muscle, fat loss, improved stamina or all the above.

5. Make a detoxifying lunch with spring vegetables and fruits

In the winter, we tend to eat heavier foods and fewer fresh fruits and vegetables. You can reverse that trend in the spring, when many vegetables and fruits begin to appear. Think asparagus, strawberries, leafy greens, cauliflower and citrus fruits.

Try to up the nutrients in your lunches by having fresh salads and soups with a variety of fresh vegetables, grilled proteins (chicken breast, fermented tofu, salmon), feta cheese, pumpkin seeds, avocado, sprouts and more. Top with an olive oil–based dressing.

Otherwise, make up a spring soup like asparagus soup or creamy broccoli. Pair your lunch with a fruit-based smoothie or have a fresh piece of fruit with your lunch.

Ideas to make this habit stick:

• Shop at your local farmers’ market to have the freshest vegetables and fruits.

• Make a fresh salad if you’re at home or make it up in the morning if you’re headed to work or elsewhere.

• If you want soup, whip it up the night before so it’s ready to go at lunch time.

• To up the detox qualities, consider having a glass of water mixed with Ancient Nutrition’s Organic SuperGreens.

6. Prioritize protein and fiber

When it comes to nutrients, most people get their fair share of carbohydrates and fats but come up short on protein and fiber. Along with many separate benefits for each, protein and fiber help you stay energized and keep you feeling full for longer.

There are many ways to eat more protein and fiber, but they have to work for you. Of course, it helps to have plenty of protein foods and high-fiber foods around so they can be added to meals and snacks.

Ideas to make this habit stick:

• Have protein powders like Ancient Nutrition’s Whey Protein and fiber supplements like Organic Fiber at the ready, to add to smoothies, yogurt, oatmeal and more.

• At mealtime, eat your protein and fiber first.

• Use more foods that are high in both protein and fiber, like lentils, beans, quinoa, chia seeds, broccoli and peas.

• Get protein in before or after workouts.

• Use a fiber-rich bread like Ezekiel bread.

7. Get in spring cleaning sessions

For a real spring reset, your place of residence is ideally as clear as your mind hopes to become. A cluttered, disorganized bedroom, kitchen, bathroom, office, etc. can interrupt your progress, or stop you before you even get started.

But the idea of a monster spring cleaning cannot just be overwhelming but even impossible for some folks, depending on the size of their domicile and how much clutter needs to be dealt with. Instead, you need to deal with it in productive chunks.

Ideas to make this habit stick:

• Put some music in your ears that makes you happy and gets you moving.

• Take one room at a time. Clean but also get rid of things that you no longer have use for.

• Stuff is out of season? Put in the back of the closet or in other areas, neatly packed away.

• If you have others in your residence, assign rooms or duties to them, too.

8. Get to bed on the early side

You’ve got a more ambitious schedule. To make it more enjoyable and productive, you need those Zzzs, ideally 8 to 9 hours of sleep. For most, that means lights off before 10 p.m.

If that’s earlier than you’re used to, make it easier on yourself by adopting a wind-down routine. It’ll also help to work on your sleep hygiene and follow a few nighttime rituals for better sleep.

Ideas to make this habit stick:

• Stop caffeine consumption after mid-afternoon.

• Have an early dinner but one that fills you.

• Eliminate all blue light at least an hour before bed.

• Engage in calming activities before bed, such as reading or taking a warm bath.

• Do your full skincare routine so your skin will be feeling fresh in the morning, too.

• Make sure your bedding is season appropriate, clean and made.