3 Spring Habits to Boost Energy

Spring is a great time to refresh your daily habits, especially if you’ve been feeling sluggish or out of rhythm. The best part? You don’t need a total lifestyle makeover to feel better. These three low-effort, high-impact habits will set you up for better mornings, balanced hormones, and lasting energy.

1. Start Your Day with Protein

Yep, I am talking about protein again..... One of the biggest mistakes I see women make, especially over 40, is under-eating protein in the morning. Skipping breakfast or choosing only carbs (like fruit, toast, or cereal) often leads to a blood sugar spike followed by a mid-morning crash.

Protein in the morning gives your body a clear signal: it’s time to burn, focus, and stay steady. It also reduces cravings, balances mood, and supports lean muscle.

Here’s what 25–30g of breakfast protein can look like:

• 2 eggs + ½ cup cottage cheese + greens on toast

• Smoothie with protein powder, almond milk, chia seeds, and frozen berries

• Tofu scramble with avocado and sautéed spinach

Aim for balance, not restriction. Protein + fibre + fat = calm, clear energy.

2. Hydrate Before You Caffeinate

You lose water overnight, and even mild dehydration in the morning can make you feel foggy, tired, or headachy. But instead of starting the day with coffee, which further depletes your hydration, begin with a tall glass of water.

This simple practice supports hydration, digestion, and your ability to regulate appetite throughout the day. Coffee can still be on the menu but see if you can hold off until after your water or even better, breakfast.

3. Move Before You Scroll

Before checking emails or social media, think about movement. Even 5–10 minutes of gentle movement signals your nervous system that the day has started, and gives you a mood boost before the demands of work or family kick in.

Ideas:

• Stretch while the kettle boils

• Take a lap around the block

• 10 squats, 10 lunges, 10 arm circles - done.

Not only does this increase circulation, but it also supports blood sugar control and mental clarity. It’s one of the easiest ways to shift your day.

Final Thought: Don’t wait for motivation or a “perfect” Monday to start. Choose one habit to focus on this week and build from there. Small, consistent changes have a big impact, especially in midlife.

And if you are struggling with starting, get in touch with me for a free 30 minute chat.