Getting Out of Winter Hibernation: 3 Simple Steps to Ease into Spring

Chantelle van der Merwe

Registered Dietitian (SA) . PG Dip Diabetes Management (UK). All about Real nutrition for Real, every-day life ​

Winter tends to shift us into “comfort mode.” Heavier meals, fewer vegetables, less movement, and more time indoors. And that’s okay—our routines often adapt to the seasons. But now that spring is here, there’s no need for an “all-or-nothing overhaul.”

The key? Take it one step at a time. Small, realistic changes are easier to stick to—especially when life already feels full with long workdays, family commitments, or constant travel. Here are 3 practical steps to help you ease out of winter mode without the overwhelm:

Step 1: Focus on Food First
Instead of trying to revamp your entire eating plan, zoom in on one thing this week.

• If your vegetable intake slipped, start by adding one extra serving of veggies a day—slice cucumbers with lunch, roast some carrots for dinner, or throw spinach into your sandwich. Click for an ultra-yummy Mediterranean Couscous Salad with Sundried Tomato Dressing (Super convenient for meal prep!) 
• If your meals have been more on-the-go, pack a few simple snacks for the car or office (think: a handful of nuts, a banana, or a boiled egg).
• If sugar or comfort foods crept in, don’t cut everything out. Simply swap one treat a day for something nourishing.

Action Step:  Write it down: This week, I will add ___ to my meals. Keep it visible on your fridge, planner, or phone.

Step 2: Move More—Without the Gym Contract
Getting active doesn’t mean rearranging your life. You don’t need new gear, a gym membership, or a “10-week shred plan.”

• Short on time? Add a 10-minute YouTube workout before work or during a lunch break.
• On the road a lot? Park further away or walk while taking phone calls.
• Need a social boost? Rope in a friend or your family for a weekend walk or hike—it doubles as quality time.

Set a visible mini-goal: This week, I will move for 10 minutes every day / I will plan one active outing with the family this weekend.

Step 3: Keep It Visible & Simple
​The biggest mistake? Trying to fix everything at once. Instead, pick one focus area each week—food, movement, or even sleep.

• Write it down in a notebook, stick it on the fridge, or track it on your phone.
• Tick it off each day—you’ll be surprised how motivating those small wins feel.
• Once it feels natural, add the next focus.

Remember: spring is about growth, not pressure. By easing in one step at a time, you’ll build habits that actually last—no “spring overhaul” required.

Takeaway: Life is already crazy enough. Don’t pile on with impossible goals. Instead, choose one simple focus each week, make it visible, and ease into spring with energy and balance.