Spring Wellness Refresh: Easy Habits & Tools to Reboot Your Body and Mind – From Good Morning America!

Spring is nature’s reset button — and a great time to refresh our own physical and mental wellness, as well. If you’re looking for spring wellness tips, now’s the perfect time to get back on track.

But the reality is, with busy lives, overwhelming information, and everyday sources of stress, most people feel lost when trying to take proper care of themselves. That’s why I joined the Good Morning America team this month to share a few of my favorite science-backed wellness tools and easy wellness habits for spring — all intended to boost energy naturally, reduce stress, improve sleep, and help you feel amazing… without overhauling your life.

The question is: are you ready for your own healthy lifestyle reset this season?
Let’s dive in. (And don’t miss the full segment on GMA.com for direct links to all the wellness products from GMA I shared.) https://www.goodmorningamerica.com/shop/video/chris-powell-shares-products-spring-body-refresh-120363633 

1. Hydration: The Super Unsung Hero

The mildest state of dehydration — a mere 1–2% loss in body water — is enough to disrupt mood, focus, and even metabolism (Popkin et al., Nutrition Reviews, 2010). Yet most people still don’t consume enough water daily.

Action Step: Strive for a minimum of half your body weight in ounces of water per day. Use a large tumbler with a straw to make hydration effortless.

As seen on GMA:
YETI 35oz Rambler – $33.60
The straw top makes it easy to sip, and the 32-ounce capacity makes tracking intake simple.

Tip: Studies indicate using a wide straw can greatly enhance liquid intake. When it comes to hydration tips for energy, this one’s a game-changer.

2. Movement (Outside of the Gym): The Walking Challenge

You’ve heard it before: sitting is the new smoking. Research published in BMC Public Health suggests that increased step counts are directly correlated with reduced chronic disease risk and all-cause mortality.

Action Step: Walk during calls, emails, or creative work — aim to ADD 2,000–3,000 steps to your day. It’s one of the most effective simple daily health routines to implement.

As seen on GMA:
Sperax Under-Desk Walking Pad – $158.99
My favorite purchase of 2024 – it doubled my daily step count and energized my work routine.

Bonus: Walking while working boosts blood flow to the brain, improving focus and cognitive performance.

3. Sleep — Your Most Potent Tool for Recovery

Sleep is more than rest — it’s overnight therapy for your body and mind. Quality sleep is critical for immunity, mood regulation, and disease prevention, according to the NIH. If you’ve been searching for the best sleep tools 2025, these are my go-tos.

Action Step: Create a sleep setup that is as dark as possible, reduce noise in your sleep space, and support your circadian rhythm.

As seen on GMA:

• Therabody Sleep Mask – $99
  Utilizes vibration and blackout technology to encourage deeper sleep
• Thorne Melaton-3 – $15
  A 3mg melatonin supplement helps re-sync your internal clock, especially helpful for those with excessive screen time
• Nature Made Magnesium Glycinate – $21.99

Why Magnesium Works:

• Activates the parasympathetic pathway and calms the nervous system
• Supports melatonin production
• Enhances deep slow-wave sleep — critical for recovery and healing

Note: Always consult your doctor before starting any new supplements.

4. Mindfulness & Mental Wellness: Train Your Thoughts

Practicing gratitude has been shown to increase optimism, improve mood, and enhance decision-making (Journal of Personality and Social Psychology). If you’re building mindfulness habits for mental health, incorporating affirmations can be powerful — especially for kids.

Action Step: Spend 1–5 minutes each day journaling or using affirmations.

As seen on GMA:

• Slumberkins Kids’ Affirmation Card Deck – $10
• Jule Kim Self-Love Affirmation Cards – $13
• Papier Gratitude Journal – $35
• Sophia Godkin 5-Minute Gratitude Journal – $6.51

Chris’s Habit: I write down note at least 3 things I’m grateful for every morning — it takes just 90 seconds, and it rewires my whole day. For me, I use the KEPT app Gratitude Promise to help keep a running list of all of my blessings in life 💙

The Spring Wellness Refresh Begins Now

You don’t need to completely overhaul your life — you just need a select few easy wellness habits for spring and science-backed wellness tools to support your physical and mental wellbeing.

Focus on hydration, movement, quality sleep, and mindfulness — and let the results compound. These simple daily health routines will carry you far beyond spring.

Want to shop all of these products?
Head to GMA.com for the complete product list and exclusive shopping links from my segment featuring the best wellness products from GMA.

Here’s to your Spring Refresh.
You’ve got this.
– Chris