As you make your spring cleaning checklist, why not add cleaning bad habits to the list. Here’s a simple way to get started.
Has the fresh spring air inspired you to do some spring cleaning? While you’re cleaning out your closets and cupboards, don’t forget that spring offers a unique opportunity to refresh and renew our health habits as well.
Through the winter, it’s easy to adopt less-than-healthy habits. Perhaps you’ve been eating more indulgently, exercising less, or letting your sleep routine fall out of balance? Then comes spring. Instead of feeling energized and revitalized, you feel like you’re in a slump. So, why not take this chance to declutter your lifestyle the same way you would your closet?
We developed this guide to help you clean up your health habits. Simply follow these 8 simple steps to embrace the new beginnings of spring and pave the way toward a healthier, happier you.
8 Steps to Spring Clean Your Health Habits
1) Identify and Prioritize Your Habits
Spring cleaning your lifestyle begins with a single, crucial step: identifying which of your habits are not serving your wellbeing. Take an honest look at your daily routines. Which habits are adding to your health and quality of life and which are detracting from it?
Don’t fall into the trap of self-criticism, here. Instead, see the value in self-awareness. This process helps you clearly pinpoint which habits need to change, so you can take the next best steps forward.
So, how do you know which habits are hurting rather than helping? Start by asking yourself a few questions:
- Which habits leave me feeling drained rather than energized?
- Are there routines that consistently lead to negative feelings or outcomes?
- What activities am I engaging in that prevent me from reaching my health goals?
Common Unhealthy Habits to Overcome
Unhealthy habits can take a wide range of forms, and can be different for everyone. Here are some of the most common habits that keep you from feeling your best:
- Excessive Screen Time – Spending too much time in front of screens (like your phone, computer, tablet, or TV) can lead to eye strain, neck pain, and disrupted sleep patterns.
- Poor Diet Choices – Eating a diet of processed foods high in sugars and unhealthy fats can lead to nutrient deficiencies, an increased risk of chronic diseases, low mood, and a drop in energy.
- Lack of Exercise – A sedentary lifestyle is linked to a wide range of health issues, including obesity, type 2 diabetes, and cardiovascular diseases.
- Skimping on Sleep – Not getting enough sleep can reduce your brain function, mood, and overall health. Consistent lack of sleep is also associated with a higher risk of chronic diseases.
- Ignoring Mental Health – Not addressing stress, anxiety, mood swings, or depressive symptoms can severely impact your quality of life and physical health.
- Procrastination and Poor Time Management – These habits can lead to stress, anxiety, and a feeling of being overwhelmed.
- Substance Abuse – Habits like smoking and excessive alcohol consumption can lead to long-term health issues, including increased risk of cancers, heart disease, and mental health disorders.
- Overcommitting – A pattern of taking on too much can lead to burnout, stress, and personal health and relationship challenges.
- Not Drinking Enough Water –Dehydration can lead to headaches, brain fog, and kidney problems over time.
Which Habits Should You Prioritize?
After writing a list of the unhealthy habits you want to “spring clean,” it’s time to rank them by priority. While it would be great to wipe the slate clean in one go, the truth is that changing habits takes time and energy – eliminating all our unhealthy habits at once is a recipe for overwhelm.
Instead, choose a few habits that are having the most immediate and significant impact on your health, or those that trigger other unhealthy habits. For example, weekend binge drinking is not only damaging to your gut and liver, but may also lead to skipping your workout and eating junk food the next day. This would make binge drinking a priority habit to work on.
2) Set Realistic Goals
Ambition is good, but being realistic is key. Setting achievable goals is crucial to not only maintain your motivation but also to ensure you keep making progress, even in the face of challenges. A simple and strategic way to set realistic goals is by making SMART goals. Here’s how:
- S: Be Specific
Vague goals are difficult to achieve because they don’t give you any direction. Instead of setting a goal to “exercise more,” aim for something more concrete, such as “walk for 30 minutes every day” or “attend three yoga classes per week.” - M: Make it Measurable
Use clear metrics to track your progress. For instance, if your goal is to reduce screen time, decide on a specific number of hours you’re aiming for each day or week. - A: Keep it Attainable
Your goals should stretch your abilities but remain possible. Consider your current limitations, such as time, resources, and physical fitness, and set your goals accordingly. - R: Be Relevant
Choose goals that are meaningful and beneficial to your health and wellbeing. Align your goals with your larger health aspirations to ensure they contribute to your overall objectives. - T: Time-Bound
Setting deadlines creates a sense of urgency which helps us maintain the focus we need to make progress. Be sure to make the time frame reasonable, however, to avoid unnecessary pressure and potential setbacks.
Remember, the journey towards better health is a marathon, not a sprint. Small victories pave the way for big successes by creating a positive feedback loop that keeps you motivated and inspired.
3) Create a Plan
A goal without a plan is just a wish. Once you’ve set realistic goals, the next step is to create a plan that outlines how you’ll achieve them. While this may sound like unnecessary homework, consider this: a well-thought-out plan acts as your roadmap, providing direction and clarity on your journey towards better health. In essence, a plan makes it possible.
When creating your plan, be sure to make it detailed, flexible, and appropriate for your lifestyle and preferences. Follow these steps to build your plan:
- Outline Actionable Steps: Break down each goal into specific actions. For example, if your goal is to be more active, your plan might include scheduling walks or gym sessions at times when you’re most likely to follow through.
- Incorporate Habits into Your Routine: The easiest way to release old habits and make healthier ones is to find ways to integrate new habits into your existing routine. For instance, if you’re looking to swap sodas with water, keep a water bottle in your car, at your desk, by the TV, or anywhere you might usually reach for a can.
- Prepare for Obstacles: There will be obstacles along the way – and that’s normal! By setting up strategies on how to overcome them before they arise, you’ll be ahead of the game. Let’s say you often skip workouts due to a busy schedule. You could plan to pack your gym bag the night before, or choose a gym closer to your home or workplace to avoid slipping back into the habit of being sedentary.
- Review and Adjust Regularly: As you progress, you’ll learn what works best for you. Regularly review your plan and make adjustments as needed to keep it realistic and aligned with your goals.
4) Start with Small Changes
The most effective and lasting changes often come from starting small. Why is that? Major overhauls can be overwhelming and unsustainable. This can quickly lead to disappointment and leave you running back to old, comforting, unhealthy habits.
Small changes, on the other hand, are more manageable and less intimidating. These micro-goals offer small wins often, and make sticking to your healthy habits easier over time. Here are a few tips on leveraging small change to make big progress:
- Focus on One Habit at a Time
Trying to change too many things at once can spread your focus too thin. Concentrate on adjusting one habit until it feels like second nature before moving on to the next. - Build Gradually
Once a small change becomes a habit, build on it with another small adjustment. For example, if you’ve successfully added more vegetables into your dinner meals, try doing the same for lunch. - Try Mini-Habits
Mini-habits are tiny, almost effortless actions that can lead to significant changes over time. If exercising more is your goal, start with something as simple as five minutes of feel-good stretching each morning. This can naturally lead to longer activity periods as your body and mind start to crave the movement. - Be Patient With Yourself
Remember that overcoming habits can be a slow process, and that’s okay. The goal is sustainable change, not instant transformation. - Celebrate Small Wins
Every step towards your goal, no matter how big or small, is progress. Celebrate these milestones to boost your confidence and motivation.
5) Get Support
Overcoming bad habits isn’t something you simply check off your to-do list. It’s a journey – and one that can sometimes feel like an uphill battle. This is where having the right support network can significantly enhance your ability to stay on track and reach your health goals.
An external perspective and strategic assistance can provide the encouragement, accountability, and expertise needed to navigate challenges more effectively. So, who can help you best?
> Wellness Coaches
Wellness coaches specializes in helping people like you achieve their health and wellbeing goals. They’re here to help identify and prioritize your health goals, develop and adjust your personalized step-by-step plan, offer unwavering support and encouragement through challenges, provide resources and strategies, and even celebrate your successes.
> AlignLife Chiropractor
Chiropractors aren’t just here to help when you’ve got back pain; they can play a significant role in your overall wellness. By ensuring your body’s musculoskeletal system is aligned, chiropractors help improve your body’s physical function, which can be crucial when incorporating new exercises, losing weight, working on your sleep routine, or breaking sedentary habits.
> Functional Nutritionist
If the unhealthy habits you’re looking to overcome are food and diet related, an functional nutritionist can help. They take a close look at your diet and nutrition from a holistic perspective, considering how your food choices affect your overall health and wellbeing. They also provide personalized dietary advice to support your health goals, whether it’s improving energy levels, managing stress, or managing specific health challenges.
6) Track Your Progress
Tracking your journey is an essential step for recognizing how far you’ve come and understanding what adjustments might be needed to keep moving forward.
Some people like to track their progress manually with a journal, habit tracking chart, or app. This makes recording daily goals (such as days without a cigarette or days with 30+ minutes of exercise) easy and adds an element of gamification, which has been shown to improve outcomes.
7) Learn From Your Mistakes
Mistakes are inevitable, but they’re also invaluable learning opportunities. Each setback offers a chance to refine your approach.
When you’ve gone back to a bad habit, first reflect what happened. When you understand the “why,” you can prepare better and prevent future slip-ups. Then, use your newfound insight to adapt your plan. This might mean setting more achievable goals, trying different tactics, or seeking additional support.
Finally, don’t be too hard on yourself. Habit-breaking is hard! Rather than expecting yourself to be perfect, recognize that set-backs can help you develop better, stronger strategies for more lasting progress in the future.
8) Celebrate Your Success
When you’re working towards a goal, there is always something to celebrate. In fact, celebrating each small victory can help boost your morale, confidence, and motivation to keep striving for the next one. Here are a few simple ways to celebrate your spring cleaning success:
- Acknowledge Your Achievements
Give yourself credit for the progress made, whether it’s sticking to your plan for a week or reaching a milestone goal. - Share Your Victories
Let your friends, family, and support network in on your successes. Their encouragement can amplify your sense of accomplishment and keep you inspired. - Reward Yourself
Treat yourself to something meaningful that doesn’t counteract your progress. For example, if you’ve been consistent with your exercise goals, consider a new workout outfit or a relaxing massage to celebrate (rather than a trip to the ice cream shop).
Ready, Set, Spring Clean Your Habits!
Spring is the season of new beginnings and a symbol of renewal. In many ways, spring is a mindset, too. When we embrace the revitalizing energy of spring, we also embrace new opportunities and avenues for true well-being.
By spring cleaning your unhealthy habits, you open the door to a more vibrant version of yourself. Use this guide and take the first step today – identify the habits that are holding you back, and prioritize overcoming each one with this helpful download.
Then, reach out to your local AlignLife Center to connect with a wellness coach, chiropractor, or functional nutritionist. They’re here to help you through each step of this guide (and beyond!) so you can reach your health goals.
