Spring is the season of renewal, making it the perfect time to refresh your wellness journey with small but powerful daily habits. This month, we’re embracing habit stacking—a simple yet effective way to build consistency by attaching a new habit to one you already do.
By layering small, intentional actions, you create a seamless routine that naturally fits into your day, making long-term wellness changes more sustainable. We’re here to guide you with a 4-week challenge designed to nurture your mind, body, and soul—one step at a time. And don't worry- we have a template to help you keep track of your progress!
Click the image to access the tracking sheet!
Week 1: Mind Reset – Clear Out Mental Clutter
Action: Choose a 5-minute mindfulness practice each day.
Habit Stacking Tip: Link mindfulness to an existing routine. For example, practice deep breathing right after brushing your teeth or journal for a few minutes with your morning coffee.
Examples: Breathing exercises, guided meditation, stretching, journaling, or yoga.
Bonus Tips:
• Use an app like Calm or Headspace for guided mindfulness.
• Start or end the day by writing down three things you’re grateful for.
Week 2: Fuel with Freshness – Nourish Your Body
Action: Add one extra serving of veggies and protein to one meal per day (while continuing your mindfulness practice!).
Habit Stacking Tip: Pair this habit with meal prep or cooking dinner. If you’re already making a meal, simply add an extra handful of greens or protein to boost nutrition.
Examples: Toss spinach into smoothies, add extra grilled chicken to salads, or meal-prep veggies for quick add-ons.
Bonus Tips:
• Keep washed and chopped veggies in the fridge for easy access.
• Try a new vegetable each week to keep meals exciting.
Week 3: Soul Renewal – Uplift Your Energy
Action: Take 10 minutes daily for a soul-filling activity while maintaining previous habits.
Habit Stacking Tip: Attach this to an existing transition in your day, like listening to an uplifting podcast during your morning commute or taking a walk after lunch.
Examples: Go for a nature walk, listen to an inspiring podcast, read a devotional, or enjoy a relaxing book.
Bonus Tips:
• Create a playlist of feel-good podcasts or audiobooks.
• Unplug from technology and take a phone-free walk in the sunshine.
Week 4: Spring Into Action – Plan Ahead
Action: Write down one wellness goal per day to build on in the future—all while continuing previous habits!
Habit Stacking Tip: Attach goal-setting to another writing habit, such as adding it to your daily planner or journaling routine.
Examples:
• “Drink 80oz of water daily”
• “Strength train twice a week”
• “Try meal prepping on Sundays”
Bonus Tips:
• Use our tracking sheet, planner, or app to jot down goals.
• Reflect on your progress and celebrate small wins!
Join the Challenge!
Each week, we’ll focus on layering new habits on top of existing ones, making change feel effortless over time. By the end of the month, you’ll have a set of sustainable wellness habits that feel natural and rewarding.
Ready to take on this challenge? Start today and let’s build healthier habits together—one step at a time! Share your progress with us to inspire others on their journey. 🌿✨
Click here to access the April Challenge Tracking Sheet!