The days are growing shorter. The nights are stretching longer. And, like every past year, many of us feel our spark dim just a little.
The coziness of early autumn gives way to a dragging heaviness. Mornings feel harder, energy dips, and the desire to stay in bed and hibernate hits hard.
You’re not imagining it. What you’re feeling is real. It’s called the winter blues and, in some cases, it’s a clinical condition known as Seasonal Affective Disorder (SAD)—a type of depression linked to light deprivation, disrupted circadian rhythms, and dips in serotonin levels.
But here’s the good news: you don’t have to white-knuckle your way through the white winter. Small, intentional habits can completely change how you feel mentally, emotionally, and physically.
Let’s talk about ten healthy habits to reclaim your energy, mood, and motivation and beat the winter blues this season.
❄️ Get Outside
In Ireland, it rains up to 225 days a year, yet locals still make time for daily outdoor recreation. How? They’ve found the right mindset. They don’t wait for the weather to cooperate–they just dress for it.
They remind each other and the rest of the world that every day is a good day to be outdoors with a little mantra: “There’s no such thing as bad weather, only bad clothes.”
Fresh air, dirt underfoot, and sunlight on your skin form a trifecta of natural medicine. Studies show that nature exposure can drop depression symptoms, lower stress hormones, and reduce the risk of psychiatric disorders.
So don’t wait for the perfect sunny day. Even when Jack Frost is nipping at your nose, get that outside goodness. Pull on your boots, grab a warm hat, and step outside. As little as a 10-minute walk can make a difference in your mood.
Try this: Commit to five “whatever the weather walks” a week. Rain, mist, or snow—bundle up and go anyway. Treat it as a non-negotiable daily dose of light and air.
Jot down this tongue twister and tape it to your door. It’s a cheerful reminder that getting outside is a must for our health, every day:
Whether the weather be fine,
Or whether the weather be not,
Whether the weather be cold,
Or whether the weather be hot,
We’ll weather the weather
Whatever the weather,
Whether we like it or not!
❄️ Bright Light in the Morning
Have you ever heard of Day-Night Confusion? It’s a tricky (and tiring) situation when a newborn sleeps all day and stays up all night. The fix? Lots of light.
In wintertime, when the days are shorter, we have to be a bit more strategic to get that natural light exposure.
Sunlight is our body’s master clock. When you expose yourself to bright light soon after waking, your brain gets a clear message: “It’s time to wake up, make serotonin, and start the day.”
Research consistently shows that morning light exposure is one of the most effective ways to prevent or treat winter depression.
Try this: If you can, open your blinds as soon as you get up. Have your coffee by a window. Or bundle up and sit on the porch, letting the sun shine on your face.
If real sunlight isn’t an option, there’s a plan B: Grab a light therapy lamp. Look for one with 10,000 lux brightness (like the HappyLight Luxe by Verilux), and use it for 15-20 minutes each morning while you eat breakfast, journal, or check emails. Aim the light toward your face, not in your eyes.
Bonus points if you pair your morning light routine with a solid night of sleep. Create a nighttime ritual—think herbal tea, journaling, and relaxing music before the same bedtime each night.
❄️ Exercise (Outdoors)
The runner’s high…
Have you felt it? It’s that moment when you hit your stride and your body releases hormones called endorphins. Then, you experience a short yet deeply euphoric state after intense exercise.
Mountains of research have confirmed that the runner’s high isn’t just placebo. Exercise is as powerful as antidepressants when it comes to lifting mood.
A study in the Scandinavian Journal of Medicine & Science in Sports found that a 30-minute lunchtime walk three times a week boosted participants’ mood, alertness, and enthusiasm at work.
Try this: Exercise like it’s self-care, and take it outside whenever possible. On days when you can’t muster the motivation to grab your weights, a brisk walk, a winter hike, or even a round of snow shoveling can all count.
Even better? Pair up with a friend. Swap your coffee date for a walk outside. You’ll both feel brighter afterward.
❄️ Stay Social
There’s a catch-22 that hits hard in winter. When you feel low, you crave connection the most, but also want to withdraw. When winter weighs us down, we need loving friendships more than ever, and we’re the most resistant to reaching out.
It’s a trap, and one that’s hard to break out of. But social connection is a powerful antidepressant. Hugs from a friend, shared meals, even a brief chat with a neighbor all send signals to your nervous system that you’re safe and supported.
Victor Hugo once wrote, “Laughter is the sun that drives winter away from the human face.”
Those moments laughing with friends transform how we feel. Laughter releases serotonin, boosts immune function, and instantly eases tension.
Think of connection—whether that’s a quick check-in, a heart-to-heart, or simply laughing together— as emotional nutrition. You need regular servings of it, especially in the darker months.
Try this: Make one weekly connection commitment. Host a cozy soup night with close friends. Say yes to plans before your bluesy brain talks you out of it.
❄️ Flip the Script on Winter
In Northern Norway, the sun disappears for weeks. But a researcher studied locals and found that people living there actually reported less depression than expected. Why? They cultivated a positive wintertime mindset.
Instead of resisting the cold, they embrace it. Winter becomes a season for hot drinks, snow sports, fireside chats, and slow, cozy evenings with loved ones.
Reframe winter this way: Cold is cozy. Darkness is restful. Short days are my permission to slow down.
Try this: Indulge in simple joys. Read by candlelight, try a new, warming recipe, start a creative project, or revisit a favorite hobby. The Danish call this feeling “hygge.” It’s the art of comfort, coziness, and contentment.
Invite a few friends over weekly for a hygge get-together. Create a cozy and intimate atmosphere with soft lighting from candles and fairy lights, comfortable seating with plush pillows and blankets, and simple, natural decorations. Serve comforting, hearty food and warm drinks, and keep the focus on relaxation and connection with close friends and family through simple activities or a calm soundtrack.
❄️ Nourish from the Inside Out
What does food have to do with feelings?
According to the research, there’s a direct connection between food and your mood. What we eat also impacts our sleep patterns and our energy levels.
We can all verify these studies with our own stories. On days or in seasons when we’re eating highly processed foods, lots of sugar, and unhealthy fats, we feel worse. On the other hand, when we’re in the habit of enjoying healthy, whole foods high in omega-3 fatty acids, folic acid, and vitamin D, we feel better.
Studies have also found that the changes in seasons lead to an increase in emotional eating. In the snowy months, our diet struggles snowball quickly—we feel down, so we crave sugary and starchy foods. These foods make us feel worse, so we crave more sugary and starchy foods.
The fix? Warm, nutrient-rich meals that stabilize blood sugar and support serotonin production (your feel-good brain chemical). So, when comfort food cravings strike, meet them halfway. Choose comforting meals that also nourish.
Think hearty soups, slow-cooked stews, roasted root veggies, and herbal teas.
Try this: This week, add these items to your menu: roasted carrots and parsnips with olive oil and thyme; lentil and vegetable soup with turmeric and ginger; warm stewed apples with cinnamon and a spoonful of Greek yogurt on top.
Don’t forget Vitamin D. This is your sunshine in a capsule. Most adults benefit from supplementing during the darker months. You can check with your healthcare provider for your ideal dose.
❄️ Turn on the Tunes
The theater erupted with laughter. At the very moment when the music hit a soaring, triumphant note, the main character faceplanted into a puddle of mud.
In film, music powerfully shapes our mood and how we interpret the scene we’re watching. But music’s power over our moods doesn’t stop outside the theater. Music changes the chemistry of our brains, and researchers have become fascinated by how music shapes our emotions.
A 2013 study from the University of Missouri found that listening to upbeat, cheerful music significantly improved mood both immediately and over time. Music triggers the pleasure centers in our brains, releases dopamine, and stimulates endorphins.
Try this: Make playlists for different needs: a morning motivation list, a chill evening set, or even a dance and cook mix. Next time you’re tempted to scroll, hit play instead. Let music become your instant mood reset.
❄️ Choose Mocktails Over Cocktails
Wine sales surge in winter. Sparkling wine sales alone jump over 272% in the weeks leading up to the holidays.
It’s so easy to reach for a glass of wine when the evenings stretch long and dark—but here’s the reality: alcohol is a depressant. While it might relax you temporarily, it can actually worsen low mood, disrupt sleep, and drain motivation.
Try this: Swap your nightcap for something that still feels special. Sparkling water with pomegranate seeds, hydrating mocktails, or a warm turmeric latte all give you the ritual without the crash.
❄️ Know When to Ask for Help
If you’re experiencing ongoing fatigue, hopelessness, or loss of pleasure, it’s time to reach out. Seasonal Affective Disorder (SAD) is common, and it’s treatable.
Talk to your doctor, therapist, or local mental health center. Cognitive Behavior Therapy (CBT) or medication can be extremely effective. You don’t have to tough it out alone.
❄️ Surround Yourself with Support
When motivation drops and simple tasks feel harder than normal, taking care of yourself can feel impossible. That’s when support matters most.
You don’t have to muscle through the winter blues alone. A supportive group—and the right guidance—can be the bolster you need. Having coaches at your side who understand both the science and the real-life challenges of staying healthy through darker months can help you find your footing again.
If you’re craving structure, kind accountability, and encouragement this season, join my LEAN program. You’ll receive expert coaching, weekly motivation, and a community that lifts you up when your energy bottoms out.
Together, we’ll build the habits that keep you strong, steady, and thriving—no matter the weather.
