A Spring Renewal Plan for Busy Women

As the days grow longer and nature begins to bloom, spring offers us the perfect reminder that renewal is possible. Yet, for many busy women, the idea of feeling refreshed and energized can seem out of reach. Between work, family, and the endless to-do list, stress and burnout have become the norm rather than the exception

I know this because I’ve been there

For years, I juggled a demanding career, family responsibilities, and the pressure to be everything to everyone I told myself I was just “busy,” but the reality was that I was completely overwhelmed and drained. I woke up exhausted, relied on caffeine to get through the day, and felt disconnected from the things that once brought me joy My body started giving me warning signs: I had a couple of panic attacks, I was always “on edge”

It wasn’t until I hit a breaking point that I realized something had to change I started making small, intentional shifts, focusing on movement, mindfulness, and getting outside more. Slowly, I began to feel like myself again. And now, as a coach, I’m so blessed to help other women do the same

The good news? You don’t have to wait for burnout and hitting rock bottom before making a change The key lies in simple, sustainable steps that help you feel more balanced and energized without adding more stress to your plate

Recognizing the Signs of Burnout

Burnout doesn’t happen overnight it creeps in slowly, often disguised as “just being busy.”

Some common signs include:

Always feeling exhausted, no matter how much sleep you get

Feeling mentally foggy or emotionally drained

A lack of motivation, even for things you once loved doing.

Increased irritability, stress, or anxiety. Difficulty slowing down or relaxing.

If any of these sound familiar, you’re not alone

But the good news is that small changes can make a big difference.

A Four-Week Spring Renewal Plan

This simple plan will help you break free from burnout and bring more balance into your life. And it builds on the previous week so you’re not adding more to your plate all at once

Week 1: Start Your Day with Intention

How you begin your morning sets the tone for the rest of your day Instead of reaching for your phone first thing, try:

A two-minute deep breathing exercise to ground yourself. Drinking a full glass of water before your coffee.

Setting a simple daily intention, like “I am in charge of my happiness, and today I choose to feel good”

(Personal Note: One of the first changes I made was starting my mornings differently Instead of waking up and immediately reaching for my phone, I took five minutes to breathe, stretch, and set an intention. It made a world of difference in how I approached my day)

Week 2: Move in a Way That Feels Good

Exercise doesn’t have to be intense to be effective The goal is to move in a way that feels energizing, not exhausting

Try:

A 10-minute walk outside during lunch.

Gentle stretching in the morning or before bed

A fun, low-impact workout (dancing, yoga, rowing)

(Personal Note: When I was burnt out, I thought I needed to push myself harder in workouts to feel better. But what I actually needed was mindful movement, like hiking or just stepping outside for fresh air. It helped me regain energy without draining me further)

Week 3: Take Breaks & Breathe

Burnout thrives on overworking

Build in small moments of rest to reset your nervous system:

Set a reminder on your phone to step away from screens every hour.

Spend five minutes outside to breathe in fresh air.

Try a short guided meditation (even two minutes makes a difference).

(Personal Note: Learning to slow down was one of the hardest but most important lessons for me I used to think I didn’t have time for breaks, but when I actually started pausing even for just five minutes I became more productive and felt more at peace If you have a “monkey mind”, keep going! That is completely normal, and even after all these years it still happens to me Don’t give up!)

Week 4: Reconnect with Nature & Yourself

Nature has a powerful way of restoring balance This week, challenge yourself to:

Spend 20 minutes outside every day.

Go for a hike or outdoor walk. Reflect on how these small changes have impacted your energy.

Ready to Take It Further?

If you’re craving more balance but aren’t sure where to start, you don’t have to do it alone

My coaching programs are designed to help busy women reduce stress, regain energy, and build sustainable habits whether through online group coaching, in-person outdoor hikes, or one-on-one coaching

This spring, give yourself permission to step away from burnout and into a life of more energy, ease, and joy. If you’re ready to make lasting changes, I’d love to support you.