Why Spring is the Perfect Time to Reset Your Goals (+ 5 Simple Tips to Start Strong)

With the days getting longer and lighter now is the time to reset your goals.

I was chatting with a friend last week, one of those honest, “tell it like it is” catch-ups where you skip the small talk and go straight to how are you really doing?

She looked at me, coffee in hand, and said,

“I feel like I should be further along by now. I had all these plans in January… but life happened. Why do we even set goals in January?”

And she’s got a point.

As we sat there, we talked about how spring just feels different. Everything’s coming back to life. The light returns. You can breathe again. It’s like the pressure lifts a little, and possibility sneaks back in.

And honestly? I couldn’t agree more.

January gets all the press, “New Year, New You!” but if we’re being real, it’s one of the toughest times of year to make lasting changes. It’s cold. It’s dark. We’re recovering from Christmas chaos, still dragging ourselves through the day on broken routines and half-empty tanks.

But spring? Spring brings a shift.

The mornings are brighter. You don’t need six layers to leave the house. There’s colour outside again, and something about that lightness wakes something up in you too.

If winter is the season of rest and reflection, spring is the season of reawakening. It’s time to begin again.

Stuck in the Same Old Rags

My friend had good intentions back in January, move more, eat better, reduce stress but life, as it often does, had other ideas. Work deadlines. School runs. The never-ending to-do list. And just like that, her goals faded into the background.

“It’s like I had this vision of how I wanted to feel, more energised, more myself again. Someone who wakes up with energy. Who eats well without overthinking it. Who isn’t wired and tired all the time. Who actually has space to breathe and dream. But I’m still stuck in the same old habits,” she said.

Can you relate?

Maybe you started this year already running on empty, the kind of tired a bubble bath or herbal tea won’t fix. You’re keeping things going, getting through the days, but feeling quietly disconnected… depleted. Maybe even a little resentful that your own needs keep slipping to the bottom of the list.

It’s like you’re stuck in rags, scrubbing floors with a heavy heart, hoping that someday things will change that you’ll find more time, more energy, more clarity.

Here’s what I want you to know:

You don’t need a fairy godmother.
You don’t need to wait until everything is perfectly lined up.

You are already capable.
You are already enough.
And you can start today, with what you have, in a way that honours your capacity and supports your vision.

Why Spring is the Perfect Time to Reset

Here’s why spring is more than just a pretty backdrop, it’s biologically and psychologically the best time to reset:

🌱 Nature is wired for growth. As the days get longer and lighter, our circadian rhythms, motivation, and energy levels naturally start to rise. You’re not imagining that “get up and go” feeling; it’s built in.

☀️ Sunlight helps regulate your mood and metabolism. Morning light exposure supports cortisol balance and boosts serotonin (your feel-good neurotransmitter), which helps with sleep, focus, and emotional resilience.

🧠 The fresh start effect is real. We’re wired to love new beginnings. Spring offers you that sense of a clean slate, without the pressure and overwhelm of January.

So if you’ve been feeling stuck… like you’re going through the motions but missing yourself in it all…

This is your moment.

Spring offers you a nudge, not a lecture. A reset without guilt. And that’s what makes it powerful.

The 5 Simple Tips I Shared With My Friend

These are the tools I return to again and again, for myself, and for the busy, brilliant women I work with who want to feel better without adding more pressure. They’re small, sustainable, and rooted in what actually works.

1. Declutter your mental space

Forget the fancy productivity apps. Sometimes the best tool is a blank sheet of paper.

Get it all out, including the to-do lists, worries, thoughts, and expectations. Clarity doesn’t come from thinking harder. It comes from creating space.

➡️ Try this: Ask yourself, “What’s taking up space in my head right now?” Write it all down. Then take one thing and either do it, delegate it, or delete it.

2. Get outside early

Just 10–15 minutes of natural light in the morning can support your sleep, focus, and mood for the rest of the day.

➡️ Try this: Step outside within the first hour of waking, no phone, no sunglasses. Let your body register the light. Even if it’s cloudy, it works.

3. Add one colour to your plate

This isn’t about perfection or “clean eating.” It’s about nourishment that works with your body.

Colour = nutrients. Think greens, berries, herbs, peppers, and tomatoes, vibrant foods that support your brain, gut, and energy.

➡️ Try this: At just one meal today, ask: “What colour can I add here?”
Try adding in a portion of spinach, cucumber, carrots, and blueberries, simple swaps, real benefits.

4. Challenge your inner narrative

That voice in your head “I’m too tired… I’ll never stick to this…” — isn’t truth. It’s a habit.

➡️ Try this: When a limiting thought shows up, ask: “Is this really true?” Then choose a more empowering version and take one small action to reinforce it. That’s how change begins.

5. Set one intention

You don’t need a long list of goals. You need one clear focus to anchor your energy this season.

➡️ Try this: Choose one intention that supports your wellbeing. Write it down. Let it guide your decisions.
Examples: “I fuel myself with care.” “I honour my boundaries.” “I create space to breathe.”

Need help putting this into practice? I’ve got you.

If all of this sounds good but your brain’s already whispering “I don’t have the time or headspace to do this on my own…” — that’s exactly why I created the Spring Reset Retreat.

🗓️ Saturday 3rd May | 09:00–12:00 | £49pp | Waterloo Court Health and Wellbeing Hub, Waterloo Cross

A nourishing, in-person half-day designed to help you feel clear, calm, and back in control

You’ll walk away with:

✔️ A personalised reset plan
✔️ Access to my 30 Day Energy Reset course
✔️ A follow-up call to keep you on track
✔️ A gorgeous, seasonal breakfast (because food = fuel)

✨ Click here to reserve your spot

One last thing before you go…

If you’ve been waiting for the right moment, this is it.

Your body is ready.
Your mind is craving space.
Your next chapter is waiting.

You are not behind. You are not broken. You’re just due for a reset that honours your whole self.

Let’s clear the clutter. Let’s reconnect with your energy.
And let’s meet the version of you who’s been waiting to shine again.

She’s already in there.
Let’s go meet her.

About Claire
Claire Thomas is a Nutritional Therapist, NLP Practitioner, and Phlebotomist with a background in Children’s Nursing. She specialises in supporting ambitious women who feel exhausted, burnt out, or stuck in survival mode. Through personalised nutrition, mindset coaching, and functional testing, Claire helps her clients increase their energy levels, find clarity, and feel like themselves again. Based in Devon, she works both in-person and online through her clinic, Nourish to Soar.

Learn more at www.nourishtosoar.co.uk

Categories: : energy levels, goal setting, spring reset