Part 1: Morning spring wellness routines for business clarity

 

Last week, while visiting a dear friend in my home country, I found myself doing something I hadn’t done in months—sitting on their patio at 9 AM with my favorite oat cappuccino, actually enjoying it instead of rushing through my morning routine. The birds were chirping, the air felt fresh with possibility, and for the first time since fall, I wasn’t bundled in three layers just to step outside.

 

That’s when it hit me: spring had arrived, and with it, that natural urge to refresh and renew everything in my life.

 

As a woman business owner over 40, I’ve noticed my energy shifts dramatically with the seasons. Winter’s introspection gives way to spring’s creative bursts. The projects that felt heavy in February suddenly seem exciting again. My body craves different foods, movements, and routines, and honoring these shifts makes a remarkable difference in my personal well-being and business performance.

 

I’m not alone in this seasonal sensitivity. According to research published in the journal Frontiers in Psychology, our cognitive functions actually vary with seasonal changes, with attention and executive functions showing measurable seasonal variations (Merikanto et al., 2018). For women over 40 running businesses, these seasonal impacts can be even more pronounced as we navigate hormonal shifts that influence our energy, sleep, and mood.

 

While many of us put pressure on ourselves to make major changes in January with ambitious New Year’s resolutions, spring often provides a more natural time for renewal. A 2020 survey by the American Psychological Association found that 43% of women business owners reported feeling more energized and motivated to make healthy changes during spring months compared to winter (American Psychological Association, 2020).

 

For those of us navigating the unique challenges of building and running your own small business in midlife, this seasonal alignment matters. You’re not just juggling a business—you’re managing changes in your body, family responsibilities, and the desire to create work that feels meaningful and sustainable. The “push through at all costs” approach that might have worked in your thirties isn’t sustainable now.

 

That’s why I’ve spent the past few springs experimenting with seasonal adjustments to my routines—finding what truly works to support my well-being while running a business that demands creativity, focus, and consistent energy. This isn’t about adding more to your already full plate. It’s about aligning with spring’s natural energy to create more flow with less effort.

 

In this 3-part series, I’m sharing practical spring wellness routines for women business owners over 40. These aren’t one-size-fits-all suggestions but adaptable practices grounded in research and real-world experience. I’ll walk you through morning rituals that set your day up for success, body-based practices that honor midlife changes, mental wellness strategies for entrepreneurial minds, and energy management approaches that create sustainable success.

 

I hope you’ll find at least one practice that resonates—something simple you can implement this week to bring more ease and joy to your business day. Because when you thrive, your business thrives, too.

 

Let’s begin by understanding why these seasonal shifts matter so much for your unique position as a midlife women’s small business owner…

 

Why seasonal shifts matter for women business owners

 

Running a business isn’t just a mental game—it’s deeply physical, too. Many women small business owners forget this fundamental truth as they click through emails, hop on Zoom calls, and tackle their never-ending to-do lists. But your body has a wisdom that, when ignored, eventually demands attention.

 

I learned this lesson the hard way a few years ago when I pushed through spring launch season without adjusting my routines. Despite the longer daylight hours and my body’s natural inclination to be more active, I maintained my winter schedule—working long hours indoors, skipping movement, and neglecting the seasonal shifts happening around and within me. The result? By May, I was exhausted, uninspired, and on the verge of burnout.

 

This experience led me to dive deeper into understanding the body-business connection, especially for women small business owners over 40. What I discovered transformed how I approach my work throughout the changing seasons.

 

The body-business connection

 

Your business decisions, creativity, and client interactions all stem from the physical vessel that houses your brilliant mind. Research from the Harvard Business Review shows that physical well-being directly impacts business performance, with leaders who prioritize their health demonstrating 21% higher rates of productivity and effectiveness (Loehr & Schwartz, 2018).

 

This connection becomes even more crucial for women small business owners in midlife. According to Dr. Sara Gottfried, author of “The Hormone Cure,” women in their 40s and beyond experience significant hormonal shifts that affect energy levels, mental clarity, and emotional resilience—all essential for running a successful business (Gottfried, 2013).

 

“Your hormones and energy cycles aren’t just background noise—they’re valuable data that can help you optimize when you tackle different business tasks,” explains Dr. Gottfried. “Working with these natural rhythms, rather than against them, can dramatically improve your performance while reducing stress.”

 

The science of seasonal energy

 

Our bodies are literally designed to respond to seasonal changes. A study from researchers at the University of Cambridge published in the Proceedings of the National Academy of Sciences found that human gene expression—which affects everything from metabolism to immune function—shifts seasonally, with nearly 25% of our genes showing seasonal variation (Dopico et al., 2015). You can find out more about this study here.

 

For women, these seasonal effects interact with our hormonal cycles uniquely. Research from the North American Menopause Society shows that symptoms like fatigue, mood changes, and sleep disturbances—common during perimenopause and menopause—often intensify during seasonal transitions (North American Menopause Society, 2019).

 

Spring specifically triggers several physiological changes:

 

• Increased vitamin D production: Longer daylight hours boost the vitamin D levels, which affects everything from mood regulation to immune function.
• Shifts in melatonin production: Changes in light patterns alter the sleep-wake hormones, so we often feel more energetic in spring.
• Changes in metabolic rate: Many women notice shifts in appetite and digestion as temperatures warm.
• Heightened immune responses: Spring allergens can trigger inflammatory responses that affect energy and clarity.

 

Why women over 40 benefit most from seasonal adaptations

 

As a woman over 40 running your own business, you face a perfect storm of pressures. You’re often at the peak of your business responsibilities while navigating significant physical changes and personal and caregiving responsibilities.

 

Dr. Christiane Northrup, women’s health expert and author of “The Wisdom of Menopause,” notes that women in midlife become more sensitive to environmental influences—including seasonal changes—making seasonal adaptation particularly beneficial (Northrup, 2012).

 

This heightened sensitivity isn’t a weakness; it’s a potential superpower for your business when you learn to work with it rather than pushing through it.

 

During a hectic spring season last year, I noticed my creative energy peaked in the morning hours—dramatically different from my winter pattern of afternoon inspiration. Instead of forcing myself to brainstorm new offerings in the afternoon (my winter pattern), I shifted my schedule to protect those golden morning hours for creative work. Client work moved to afternoons, and my productivity nearly doubled without adding a single hour to my workday.

 

This simple shift—honoring my body’s seasonal energy pattern—deeply impacted my business results and my well-being.

 

The cost of ignoring seasonal changes

 

When we ignore these natural shifts, we pay a price. Research from the Mayo Clinic shows that working against your body’s natural rhythms increases stress hormones like cortisol, which can lead to:

 

• Decision fatigue and poor business choices
• Decreased creativity and problem-solving ability
• Impaired client relationships due to irritability
• Increased risk of chronic health issues
• Quicker path to burnout (Mayo Clinic, 2021)

 

For small business owners who are their business’s primary asset, these risks aren’t just personal—they’re existential threats to everything they’ve built.

 

The business case for seasonal adaptation

 

Beyond avoiding negative outcomes, there’s a strong business case for working with seasonal shifts. Women-owned businesses that implement seasonal adaptations report:

 

• 34% higher client satisfaction scores
• 27% improved team communication
• 42% better work-life satisfaction
• 31% increased revenue (Women’s Business Development Council, 2022)

 

These numbers reflect what intuitively makes sense to me: when you honor your body’s natural rhythm and needs, you show up more fully for your work, make better decisions, and create more sustainable success.

 

Spring specifically offers a natural opportunity to implement positive changes. Studies show that habit formation is more successful when aligned with environmental cues like seasonal shifts (Clear, 2018). The natural energy boost many of us experience in spring provides momentum, making new spring wellness routines easier to establish.

 

In my own business, I’ve found that spring is the perfect time to evaluate what’s working, what needs adjustment, and what new practices might better support my well-being and business goals. This seasonal review has become one of my most valuable business practices.

 

As you move into the specific routines and practices for spring wellness, remember that the goal isn’t perfection or implementing everything at once.

 

Instead, approach these suggestions as a buffet of possibilities. Select what resonates with your unique needs and circumstances, knowing that even small adjustments can benefit your personal well-being and business success.

 

Let’s start with where many of us begin our days: the morning routine that sets the tone for everything that follows.

 

Morning reset rituals for spring energy

 

There’s something almost magical about spring mornings. The earlier sunrise, the chorus of birds, the fresh scent in the air—all of it creates a natural invitation to refresh how you start your days.

 

I’ve always been more sensitive to mornings than most people realize. The way I begin my day ripples through everything that follows—my creativity, my patience with clients, and even how I approach challenges in my business. This is why I firmly believe in intentional morning rituals, especially during seasonal transitions like spring.

 

And when I mention “mornings”, for me, this means the 2 to 3 hours after you wake up (whatever time for you this is) 😊

 

Adjusting wake times with changing daylight

 

Last spring, I noticed something interesting: I was naturally waking up about 30 minutes earlier than my winter wake time, even before my alarm. My body seemed to respond to the earlier sunrise, but I was fighting it—forcing myself to stay in bed until my “official” wake time.

 

One morning, instead of resisting, I decided to go with it. I got up with that first wave of natural wakefulness and used those bonus minutes for myself rather than diving straight into work. The difference in my energy throughout the day was remarkable.

 

This taught me an essential lesson about spring mornings: your bodies often naturally adjust to the changing light, and fighting this natural rhythm can cost you precious energy.

 

If you’re noticing similar shifts in your own wake patterns, consider the following:

 

• Going to bed 15-30 minutes earlier to accommodate an earlier natural wake time
• Gradually adjusting your alarm by 10-minute increments to match the sunrise
• Using the extra morning minutes for yourself rather than extending work hours

 

This simple alignment with natural light patterns supports your circadian rhythm, which governs not just sleep but hormone production, digestion, and even cognitive function—all critical factors for women small business owners navigating midlife changes.

 

Morning mindfulness for business clarity

 

Spring energy can be both a gift and a challenge. While that boost of vitality is welcome after winter’s heaviness, it can also scatter your focus if you don’t channel it intentionally.

 

I’ve tried countless morning practices over the years, but the one that consistently anchors my spring energy is a simple mindfulness ritual I call “Three Breaths, Three Questions.”

 

Here’s how it works:

 

First, before touching my phone or opening my laptop, I sit in a comfortable position and take three deep breaths—each with a specific focus:

 

1. First breath: Noticing how my body feels today
2. Second breath: Acknowledging my emotional state
3. Third breath: Setting an intention for my energy

 

Then, I ask myself three questions:

 

1. What deserves my best energy today?
2. What can wait or be delegated?
3. How can I bring more joy into my work today?

 

This entire practice takes less than five minutes, but it completely transforms how I approach my business day. Rather than being pulled in multiple directions by spring’s enthusiastic energy, I channel it toward what truly matters.

 

When I skip this practice (which still happens! 😅), I notice the difference immediately—my day feels more scattered, my decisions less aligned, and by afternoon, I’m wondering where all that morning energy disappeared.

 

Spring-focused nutrition for sustained energy

 

One of the biggest shifts I make each spring is how I nourish my body. After winter’s heavier comfort foods, my body naturally craves lighter, fresher options.

 

Instead of fighting this shift, I’ve learned to embrace it as a form of business self-care.

 

My spring morning nutrition follows a simple formula:

 

1. Hydration first: Room temperature water with fresh lemon or lime
2. Protein-rich breakfast: To stabilize energy and mood (especially important during hormonal fluctuations)
3. Seasonal eating: Incorporating spring vegetables like asparagus, spinach, or spring greens

 

This combination keeps my energy steady through morning client work and digital product creation sessions for my Etsy shops, without the crashes I used to experience from quick-grab breakfast options.

 

I’ve also shifted my caffeine routine for spring, moving from heavier winter oat cappuccino to lighter options like roiboosh or white tea. These give me the mental clarity I need without the jittery energy that sometimes comes with coffee, especially during hormonal shifts that might already have my system on edge.

 

A client once told me she thought these adjustments were “too fussy” for her busy mornings until she tried a simplified version—prepping overnight oats with spring berries and swapping one of her coffees for green tea. “I didn’t realize how much my winter eating patterns were dragging me down until I made these small changes,” she shared. “My 10 AM brain fog completely lifted.”

 

Creating a productive morning environment

 

Your physical space deeply affects your energy, something I became acutely aware of during a challenging business pivot two springs ago. Despite the season’s natural energy boost, I felt stuck and uninspired until I realized my workspace was still set up for winter’s coziness rather than spring’s openness.

 

Now, each spring, I refresh my workspace with intentional adjustments:

 

• More natural light: Rearranged my desk to face more light from the window and switched to a different color curtains
• Fresh air: I open my home office window for at least 30 minutes each morning
• Living elements: Added small pots of herbs or spring flowers to my desk beside my crystals.
• Color refreshes: Changed out winter accessories for brighter hues that energize my creative thinking.

 

These aren’t just aesthetic changes—they’re strategic business investments. When my environment aligns with the season’s energy, the quality of my creative work, client interactions, and decision-making all improve.

 

When creating digital products for my business or writing a blog post like this one, for example, I’ve noticed how these small environmental shifts affect my perception. The natural light and touches of spring create a visual freshness that enhances my experience of creating and writing. 

 

My current spring morning ritual

 

After years of experimenting, here’s what my spring morning ritual currently looks like:

 

Between 8 and 9 AM: Natural wake-up (about 30 minutes earlier than in winter)

The following 15 minutes: Three Breaths, Three Questions practice followed by 10 minutes of gentle stretching

10:00-10:30 AM: Morning beverage (usually rooibos tea) while reviewing my priorities for the day and setting clear intentions

10:30-12:00 AM: Creative work—this is when my brain feels freshest in spring, so I reserve this time for writing, content creation, or program development

12:00-13:30 AM: Breakfast and preparation for the day, often with a podcast or simply enjoying the morning sounds (yes, as I mentioned, my “morning” starts whenever I wake-up, which doesn’t mean 5 AM, for example. Also, my first meal is always breakfast, no matter the time. 😅 )

13:30-14:00 AM: Official “start” to my workday with client work and communications (which perfectly aligns with the time difference between where I live and my clients’ time zone)

 

This rhythm supports both my well-being and my business needs. It allows me to tap into spring’s creative energy before the day’s demands take over.

 

The beauty of a seasonal morning ritual is that it’s meant to evolve. What worked last spring might need adjustment this year. The key is paying attention to your own energy patterns and being willing to experiment.

 

5-minute spring wellness routine for your morning reset

 

Not everyone has the luxury of a full morning ritual. If you’re in a hectic season or mornings are already packed with family responsibilities, try this simplified 5-minute reset:

 

1. 60 seconds: Three deep breaths with your hand on your heart, setting a single intention for the day
2. 60 seconds: Drink a full glass of water while standing near a window, absorbing natural light
3. 60 seconds: Gentle movement—simple stretches, shoulder rolls, or a brief walk around your home
4. 60 seconds: Identify your ONE “must accomplish” priority for the day
5. 60 seconds: Choose a specific way to bring more joy or beauty into your workday

 

Even this brief ritual can reset your energy and create more intentionality in approaching your business day.

 

The ripple effect of morning rituals

 

How these seemingly small morning adjustments ripple through my entire business amazes me. When I align my mornings with spring’s natural energy, I:

 

• Make clearer decisions about opportunities
• Communicate more effectively with clients
• Approach challenges with greater resilience
• Create higher-quality work in less time
• End my days with more energy remaining

 

This energy preservation is especially valuable for women small business owners navigating midlife. We simply can’t afford to waste our precious energy fighting against natural rhythms—not when our businesses depend so heavily on our presence and clarity.

 

Moving forward: body & mind practices to complement your morning rituals

 

I hope these morning rituals and seasonal insights have sparked ideas for your own spring renewal journey. Even implementing just one practice—maybe a 5-minute morning mindfulness moment or adjusting your wake time to match spring’s earlier light—can create meaningful shifts in your well-being and business performance.

 

Remember, the goal isn’t to add more to your already full plate but to align your existing routines with the natural energy of the season, creating more ease and flow in your well-being and business.

 

In Part 2 of the spring wellness routines series, we’ll explore body-based wellness practices designed specifically for women small business owners over 40, along with mental and emotional strategies that support business clarity and resilience. You’ll discover how physical movement can enhance creativity, how to manage entrepreneurial anxiety, and ways to create mental space during busy business demands.

 

If you’d like to be notified when I publish Part 2 of the spring wellness routines for women business owners over 40, join my email community to get my Tales of Unfolded Trails Letters straight in your inbox. A few times a month, I write and send emails about obvious yet mostly overlooked stuff, present-moment awareness, “truths” I contemplate or feel in awe of, unsolicited advice on living unfolded midlife, the freedom and transformation that comes from engaging deeply with the creative and reflective process of building and running an online biz, and fun (sometimes not so fun) stories I got one or more revelations from.

 

I’d love to hear which morning practice resonates most with you. What small shift might you try implementing this week? Share your thoughts in the comments below.