Five easy habits to increase happiness and lower stress

A doctor’s spring to-do list, including improving sleep hygiene and introducing a shade schedule

Spring is finally here — and with it comes that unmistakable feeling of relief. The long, cold, dark months are behind us. Maybe you noticed the shift when you felt the sun on your face for the first time in months, heard the birds singing outside your window, or simply reached for a lighter jacket on your way out the door.

One of the most beautiful things about a change of season is the invitation it gives us to change things up in our own lives. Here are five habits worth picking up this spring.

1. Sort Your Space Out

There's a reason "spring cleaning" has stood the test of time — it works. Research shows that tidying your living space lowers stress and anxiety, sharpens your focus, and gives you a genuine sense of control and achievement. It can even help you mentally move on from past challenges.

Not sure where to start? If it feels overwhelming, go small — one drawer, one shelf. If procrastination is the enemy, rope in a friend for moral support. And if you're just feeling too tired to bother, remind yourself that clearing your space often creates energy rather than spending it.

2. Eat With the Season

We've become so accustomed to eating whatever we want, whenever we want, that seasonal eating has almost become a forgotten concept. But there are real benefits to getting back to basics.

Freshly harvested fruits and vegetables pack a higher nutritional punch — vitamin C, for example, degrades quickly in storage. Seasonal produce also tends to taste better, needs fewer artificial fertilisers, is kinder to the environment, and is usually easier on the wallet. For March and April, think cauliflower, kale, rhubarb, leeks, cabbage, and broccoli — all loaded with fibre, antioxidants, vitamins, and minerals your body will thank you for.

3. Protect Your Sleep

Longer, lighter days are wonderful for your mood — but they can quietly sabotage your sleep if you're not careful. Later sunsets tempt us into later nights. Brighter mornings creep through the curtains too soon. And if you're not getting enough natural daylight during the day, your body's internal clock — and its production of melatonin, the sleep hormone — can fall out of sync.

A few easy fixes: make sure your bedroom is dark enough with good curtains or a sleep mask, keep an eye on your social calendar so late nights are balanced with early ones, and try to get outside for a walk every day to help regulate your body clock.

4. Be Smart About Sun Exposure

After months of grey skies and cold weather, the moment the sun appears, it's tempting to throw caution to the wind and soak up every ray in a T-shirt. But sunburn raises your risk of skin cancer — and despite what we might wish, there's no such thing as a healthy tan.

The good news is that protecting yourself is simple. Seek shade during the peak hours of 11am to 3pm, apply at least SPF 30 sunscreen, wear sunglasses, and keep a light layer on hand. You can still enjoy the sunshine — just do it wisely.

5. Stop and Listen

This one might be the easiest habit of all: just pause and tune in to the sounds around you. Spring has a soundtrack unlike any other season, and it's genuinely good for you.

Research suggests that complex, melody-rich birdsong — think blackbirds, robins, song thrushes, and wood thrushes — can actually lower blood pressure and improve mental clarity. The dawn chorus peaks between March and July, so there's never been a better time to open a window, sit in a garden, or take a slow morning walk. The hum of bees, the whisper of a breeze through the leaves — these small sounds have a surprisingly big impact on how we feel.

Spring doesn't demand a dramatic life overhaul. Sometimes the most powerful changes are the smallest ones — a tidier kitchen, a walk in the fresh air, an earlier bedtime. Pick one habit from this list and start there. Your mind and body will notice the difference.