Spring Forward: 5 Ways Lawyers Can Reset Their Health and Wellness Routine

Jamie Spannhake | Five ways to shake off the sluggishness of colder months and embrace new, healthier routines.
The post Spring Forward: 5 Ways Lawyers Can Reset Their Health and Wellness Routine appeared first on Articles, Tips and Tech for Law Firms and Lawyers.

Spring offers a perfect reminder that small adjustments—whether in mindset, daily habits, or physical activity—can lead to improved well-being, both in and out of the office. Here are five ways to spring forward to better health.

As winter fades and the first signs of spring sprout, there’s a tangible sense of renewal in the air. The days grow longer, the sun shines brighter, and warmth gives us fresh energy. For many, this seasonal shift brings an opportunity to shake off the sluggishness of colder months and embrace new, healthier routines.

1. Adjust Your Routine with Intention for Spring

Just as nature follows a rhythm, our bodies and minds respond to seasonal changes. The Daylight Saving Time shift can bring a natural boost in energy and motivation with more daylight, but it can also throw off routines we’ve settled into over the colder months. The sudden increase in daylight can disrupt sleep patterns, the temptation to overcommit can creep in as social and work calendars fill, and the pressure to “do it all” can leave little room for personal well-being.

Rather than letting the season dictate your schedule, spring is an opportunity to take control of it. As we spring forward, take time to reassess how you are balancing work, health, and personal time. Be mindful as you consider what’s working and what’s not in your schedule. Make intentional, mindful adjustments as you add or remove obligations and options from your calendar, always ensuring your actions are aligned with your goals in both your personal and professional life.

2. Improve Sleep for Increased Productivity

I often struggle to get enough sleep, so the transition to Daylight Saving Time is one of my least favorite times of the year. Losing that one hour of when we are already running on tight schedules can have lasting effects on our focus, mood, and overall performance. Instead of letting the time change throw you off track, use it as an opportunity to reset your sleep routine. Create a sleep-friendly environment—keeping your room cool, limiting screen time before bed, and establishing a wind-down routine. By prioritizing rest, you’re not just taking care of yourself—you’re ensuring that you can bring your sharpest mind to your clients.

3. Take Advantage of Longer Days for Physical Activity

Spring’s longer daylight hours offer the perfect excuse to step away from the desk and get moving. After months of cold mornings and early nightfall making outdoor activity less appealing, the arrival of milder temperatures and extended sunlight can be a game changer. Regular movement is one of the simplest yet most effective ways to reduce stress, boost energy, and improve mental clarity—three things we all need.

The key is to incorporate activity in a way that feels manageable with your schedule. Instead of squeezing in an intense workout at the end of an exhausting day, try building movement into your routine in small, intentional ways. A short midday walk — whether around the block or to grab a coffee — can help reset your focus. On weekends, taking advantage of seasonal activities like hiking, cycling, or even a casual stroll through a botanical garden can be a refreshing break from the stress of our work.

The benefits extend far beyond physical health, too. Movement is a natural stress reliever, helping to clear the mind and enhance creative thinking. As the days get longer, consider making time for even a few minutes of outdoor activity—it’s a simple habit that can have a profound impact on your overall well-being.

4. Manage Stress with a Spring Refresh

The arrival of spring brings a sense of renewal, making it an ideal time to reset not just your habits but also your mindset. Stress often feels like a way of life in law practice, but the way we manage it can make all the difference. The change in season is a great reminder to step back, take a deep breath, and adopt new strategies to maintain balance.

One of the simplest ways to refresh your relationship with stress is to spend more time outside. Studies show that even brief exposure to nature can lower cortisol levels and improve overall mood. Whether it’s enjoying your morning coffee on a patio, taking a short break in a park, or opening the windows in your office for fresh air, small moments of connection with nature can help ease tension.

Mindfulness practices can also play a powerful role in managing stress. Spring is a great time to experiment with meditation, deep breathing, or journaling to process thoughts and reduce mental clutter. And if you’re looking for a more active approach, outdoor yoga or tai chi can provide both physical and mental relaxation.

Stress is inevitable in the legal profession, but how we handle it is something we can control. By using the energy of spring as motivation to refresh our stress-management techniques, we can cultivate a greater sense of calm and clarity in both our work and personal lives.

5. Refresh Your Work-Life Integration

Spring is a natural time for reassessment—not just of personal habits, but also of how you manage your time and energy. For many of us, work-life integration feels like an elusive goal, constantly slipping away amid deadlines, client demands, and long hours. But as the world outside comes back to life, it’s worth asking: Are you making space for the things that bring you energy and fulfillment outside of work?

A great first step in refreshing your work-life integration is taking a hard look at your schedule. Are there tasks you can delegate? Meetings that could be emails? Commitments that no longer serve you? Just as we declutter our homes in the spring, decluttering your calendar can create space for things that truly matter.

Setting boundaries is also crucial. Now is a good time to establish a hard stop to your workday—whether that means leaving the office at a set time or turning off email notifications after hours. Making room for personal activities, whether it’s a hobby, exercise, or simply spending time with family and friends, can help prevent burnout and restore a sense of balance.

Finally, don’t overlook the power of a break. Whether it’s a weekend getaway, an afternoon off, or even just an extended lunch outdoors, stepping away from work—even briefly—can boost productivity and mental clarity when you return. Spring is a season of renewal; let it be a reminder to reset not just your habits, but your priorities as well.

By making small, intentional changes this spring, we can harness the season’s energy to improve well-being, reduce stress, and boost productivity, both in and out of the office.

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