Ready for a reset? Start with week one of our spring health reset

Spring brings blossoms, longer evenings and lighter layers – all natural cues for a fresh start. As we shed our winter woollies, it’s a good time to shake off less-than-healthy habits too. Week one of our spring reset is about checking in and making easy tweaks that leave you motivated, not overwhelmed, so you’re ready to tackle this six-week challenge.

Week one check-in:

Take a few moments to sit down and answer these questions honestly 

Reflect on your answers, then jot down how you’d like to feel at the end of six weeks, so you can come back and see if anything’s changed.

The first step: Sleep

Over the next five weeks, we’ll explore ways to improve your wind-down and wake-up routines. First, it’s worth understanding why good sleep matters. If you run on four or five hours a night, we’re afraid to say you’re almost definitely doing yourself a disservice. Sleep is when your body and brain perform vital maintenance and repair.

Fitness and nutrition expert Susan Birch, who has more than 30 years in the health industry, says getting a solid night’s sleep is the most crucial element for improving emotional balance, physical health and mental wellbeing – all things we’ll be working on during this challenge.

“Sleep plays a key role in helping us process emotions,” she explains in her book The Health Detective’s Handbook.

“During REM sleep, the brain works through emotional experiences while stress signalling is low, helping reduce their intensity. NREM slow-wave sleep then helps stabilise the factual parts of those memories, leaving you less reactive the next day.”

Deep sleep plays an important role too. During this phase, cortisol activity is generally low, supporting physical and emotional recovery from the day.

“Lower cortisol levels during deep sleep allow your body and mind to enter a state of calm and restoration. This creates an environment for the body to rest, digest, and recover, enhancing overall physical and emotional healing. And sleep helps you make sense of emotional experiences by linking them with memories, especially during REM sleep.”

Sleep is also an important time for the body to rest and recover. Your liver continues its normal processes of breaking down and processing substances, while your immune, digestive and other body systems carry out maintenance and repair work.

With it so crucial for our mind and body, this challenge will offer ways to help improve sleep, giving you the best foundation for new healthy habits.

Challenge: Keep a note of how many hours you sleep each night from Monday to Friday. If you’re regularly getting fewer than seven hours, use the next five weeks to build some healthier sleep habits.

Eat: The power of +1

Rather than thinking about what to cut out, add more colour, flavour and nutrients to your plate.

Health challenges often begin with foods to cut out: carbs, sugar and treats are usually the main culprits. But what if we flipped that idea?

Dietitian Steph Grasso is known for her “add, don’t subtract” philosophy. Instead of fixating on what to remove, add foods that make meals more balanced, satisfying and nutrient-dense.

Ask yourself: What can I add to this meal to make it more nourishing and satisfying?

What’s the science behind the maths?

Restriction can fuel avoidance and craving. Focusing on what we can add encourages a more positive, sustainable approach. Try adding healthy fats, fibre and protein. These can boost satiety and balance meals, helping you feel fuller for longer.

By adding rather than cutting, you: Reduce deprivation: Adding nourishing, filling foods shifts the focus from what you’re missing to what you can enjoy.

Crowd out naturally: When your plate is full of nutritious, filling foods, there may be less room – and desire – for foods that don’t leave you satisfied.

Improve sustainability: Positive habits are generally easier to maintain long- term than rigid rules and strict eliminations.

So, how do I go about adding?

Previous habit: Ordering a large container of dumplings from the local takeaway. + New habit: Keep the dumplings, but make them part of a more balanced meal by adding: Protein: Chicken skewers, salmon or tofu can help keep hunger at bay. Fibre: Stir-fried greens, such as broccoli and bok choy, add crunch, colour and nutrients.

Previous habit: Cutting a large slice of cake, then feeling guilty and going back for more because you’ve “blown the diet”. + New habit: Enjoy a regular-sized slice and add nourishing extras, such as: Protein: A dollop of Greek yoghurt makes afternoon tea more filling. Fibre: Add some sliced fruit for sweetness, colour and a fibre boost. Healthy fats: A small handful of chopped nuts adds texture and helps reduce blood sugar spikes.

Previous habit: Eating a whole pizza, then feeling bloated afterwards. + New habit Serve yourself two or three slices, then build the rest of your plate around them by adding: Fibre: A side salad of carrot and capsicum crudités add colour, crunch and fibre. Protein: Add chicken or steak to your pizza, or order grilled chicken tenders on the side.

Move: Start small

If you’ve gone all-in on a movement challenge only to hit the wall days later, you’re not alone. Fitness plans often fail when they rely on intensity rather than everyday habits.

This week, your challenge is straightforward: just move!

New Zealand’s physical activity guidelines recommend at least 2½ hours of moderate-intensity activity a week. Incidental movement is an easy way to build activity into your day: walk to the shops, take the stairs or stand on public transport when safe. Recent studies show these short bursts of activity act as “movement snacks” that offset the negative impact of sitting all day, making them a great place to start.

10 sneaky ways to move more

1. Take the stairs to use a bathroom on another floor. Time: 5 minutes.
2. Take phone calls standing up or, when possible, wander around while you chat. Time: 10 minutes.
3. Take the stairs instead of the lift. You’ll get your heart rate up while working your glutes, thighs and calves. Time: 3 minutes.
4. Enjoy a walking coffee break by taking your cuppa outside for a quick stroll. Time: 10 minutes.
5. Rather than sending another Teams message, walk over to chat to a colleague. Time: 5 minutes.
6. Get off the bus or train one stop early to build some walking into your commute. Time: 8 minutes
7. Put music on while making dinner. Have a little boogie, step around the kitchen or simply keep moving while you cook. Time: 10 minutes
8. Do the housework with gusto. Vacuuming, mopping, cleaning and tidying can get your heart rate up while working your whole body. Time: 15 minutes
9. Hang the washing outside. Reaching, bending and walking to the clothesline make this chore surprisingly active. Time: 10 minutes
10. Get off the couch during television ad breaks, and walk around the house, stretch or do a few squats. Time: 10 minutes

Challenge: Do all 10 and you could clock up almost an hour and a half of movement! Nobody expects the whole list daily. But five minutes here and 10 minutes there can all add up!

Mood: Five-minute boosters

During winter’s grey days, your mood can take a hit. This week, take five minutes every afternoon to do something joyful and give yourself a natural dopamine hit. The only stipulation is it can’t be work-related – it has to be just for you.

1. Get some fresh air – Step outside, take a few deep breaths and notice what’s around you. Even a wander to the letterbox counts!
2. Phone a friend – Call someone who makes you smile. A little connection can be a powerful boost.
3. Press play – Choose a song you love and listen, sing along or dance. No one’s judging!
4. Clear one small space – Set a timer and tackle one little area – your bedside table, kitchen bench or handbag. A bit of order can help your head feel clearer too.
5. Savour your cuppa – Always gulping your tea or coffee on the go? Take time to savour the taste, warmth and aroma.
6. Read a book or magazine – If you automatically reach for your phone, put it down and read instead.

Challenge: Try at least three of our five-minute mood boosters.

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