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Winter slump? Here’s how to stay motivated when it’s dark and cold
Written byLiz Connor
Reviewed byHeeral Patel
If you’re having a hard time sticking to your wellness goals, try these science-backed tips and hacks for keeping on track with your health and fitness
Summary
1Why does motivation drop in winter?
The mornings are colder and the weather is wetter but there are other less obvious reasons why many of us struggle with...
2How can I get motivated in winter?
The good news is that you don’t have to sign up for a gruelling race or take on an intense ice bath challenge to rediscover your...
3How can I feel more motivated to workout?
The mental and physical benefits of keeping fit need little introduction, which is why the NHS say we should all strive for...
Sustaining motivation in the winter is tough. Whether you’re juggling a mentally demanding workload, you’re feeling the effects of the darker evenings or you’ve simply run out of steam after a busy year, there’s a lot that can get in the way of sticking to a healthy routine.
Of course, missing one workout or enjoying the odd lie-in won’t derail your progress, and you should always listen to your body. But when you regularly skip out on plans and tasks in the chillier season, it’s really easy to get into the habit of missing the next few, which could kickstart a long period of malaise.
To help keep you motivated and on track with your goals, we’re sharing some science-backed tips and strategies for maintaining energy throughout the colder season.
Why does motivation drop in winter?
The mornings are colder and the weather is wetter, but there are other less obvious reasons why many of us struggle with get-up-and-go in the winter months.
- Less sunlight = less serotonin: the lack of daylight in the winter tends to zap levels of serotonin,2 the feel-good brain chemical that helps regulate mood, focus and energy because of the lack of vitamin D3
- Melatonin disruption: conversely, our brains tend to produce more of the sleep hormone melatonin4 when it’s dark outside, which can make us feel sleepier during the day
- Changes to circadian rhythms: shorter days and longer nights can throw off our internal body clocks, making it harder to stay energised5
- More time indoors = less movement: cold weather can keep us cooped up under blankets on the sofa, which often leads to less movement, and ironically, more fatigue
- The winter slump is real: many people also experience Seasonal Affective Disorder (SAD), or a milder dip known as the ‘winter blues,’ both of which are linked to low energy and motivation6
How can I get motivated in winter?
The good news is that you don’t have to sign up for a gruelling Hyrox race or take on an intense ice bath challenge to rediscover your mojo.
Often, small shifts can make all the difference to your mindset when getting things done feels like a monumental task.
Get morning light
Studies5 have found that natural light plays a crucial role in regulating our body's internal clock, supporting hormone balance (like melatonin) and supporting energy levels.
Try taking a short walk first thing in the morning or soak up 10 minutes in front of a SAD lamp – a high-intensity device that mimics qualities of sunlight. This one from Beurer delivers 10,000 lux of restorative lumens.
Set small, achievable goals
Research7 into the science of habit formation has found that people who set smaller, more manageable goals are far more likely to see success than those who overshoot their aims. So, instead of pushing for a strict 10k run, why not switch off Strava and go for an intuitive jog instead?
Move your body
You don’t have to do a full-body pump in the weight room to reap the mood-boosting benefits of exercise. Gentle yoga, walking the dog or even a kitchen dance break while the kettle brews can all deliver a mini energy lift.
Adjust your routine to the season
Rather than pushing against winter, try leaning into the temptation to hunker down. That could mean slower mornings, earlier nights and swapping late nights out at the pub for nourishing self-care evenings.
Support your body with supplements
The NHS8 recommends vitamin D for everyone during the darker winter months, but some people also benefit from topping up their magnesium and B vitamins to contribute to reducing tiredness.
It’s always worth having a quick chat with your GP before adding new supplements into your routine, just to make sure it’s the right fit for you.
How can I support my winter workout motivation?
The mental and physical benefits of keeping fit need little introduction, which is why the NHS say we should all strive for 150 minutes of moderate intensity activity a week, or 75 minutes of vigorous intensity activity.
However, no matter your skill or fitness level, finding the energy and inclination to work out can often be the biggest roadblock in making progress, and even some of the most successful athletes struggle with motivation in the winter.
To help you stay on task with your training, try these tips ahead of your next fitness session.
Try something new
It’s pretty demotivating to do anything without purpose. If you’ve lost your love for straight-up HIIT classes, find a new type of movement to get pumped about.
Whether it's home workouts, hot Pilates, cosy cardio or restorative yoga, give yourself permission to slow down and enjoy the process of challenging your brain and body in new ways.
Do bite-sized workouts
If doing a workout feels intimidating, why not split it into 10-minute intervals throughout the day?
Studies9 suggest that breaking down moderate-intensity workouts into these bite-size chunks, dubbed ‘exercise snacks’, can be effective at reducing weight, body fat and levels of LDL cholesterol and in some cases, more effective than going hard at the gym for a full hour.
However more long-term studies are needed to understand these benefits compared to traditional exercise routines, but it could be useful for those with busy schedules to fit in exercise.
Invest in some new kit
You don’t need an expensive drawer full of designer athleisure wear to reap the benefits of exercise, but there’s no denying that a box-fresh pair of trainers or some new recovery tools can amp up the impulse to get moving.
Whether it’s sipping a scoop of Tri-Active’s energy supporting Raspberry and Lime pre-workout or slipping into a hot bath mixed with Westlab’s Recover Bathing Salts, treating yourself to some new wellness goodies can make fitness all the more appealing.
How can I stay focused and productive during winter?
There will inevitably be times when you’re simply not feeling up to task and when you have to fight the urge to procrastinate on your phone. Try incorporating some of these productivity tips into your daily schedule when you’re struggling to get going:
- stick to the five-minute rule: if you’re stuck on starting a task, commit to doing the task for just five minutes and then give yourself the option of stopping. Research10 suggests that momentum builds once we take initial action, which increases the likelihood you’ll keep going
- use habit stacking: if you want to build a new habit, like drinking a glass of water every morning, stitch it to an existing one, like making your morning latte. This method, which was created by behavioural scientist BJ Fogg as part of his Tiny Habits programme, works by attaching new behaviours to existing routines, making them easier for the brain to adopt by piggybacking on established neural pathways11
- stay accountable with apps: if you’re already a sucker for periods of scrolling, try downloading habit-tracking apps like Habitica, which gamifies daily tasks into quests, and Streaks, which encourages daily consistency. Both can brain-train you towards a more motivated mindset
When to rest vs when to push through
It’s important to know the difference between a temporary lack of motivation and true burnout. Some days, your body craves higher levels of rest, and that’s not laziness.
Mentally, burnout can feel like overwhelming tiredness and fatigue12 (even after decent periods of rest) while physically it can manifest as headaches, gastrointestinal issues and muscle pain.13
But if these symptoms have been happening a while, speak to a doctor to rule out any other conditions.
Give yourself permission to slow down when needed, and once you’re ready to get back on task, start with small, low-pressure steps. Often, motivation returns after you take action, not before.
The final say
You don't need to try to keep up with your high-energy summer self to win at winter motivation. In fact, doing so could easily add to the malaise.
Regardless of your specific goals, most people’s overall aim is to stay consistent with a healthy regimen. Perhaps that looks slightly different as the year closes, but that’s OK – winter often calls for a gentler approach and every little bit of self-care counts. Get ready to relax, refresh and recharge with some of our favourite products…
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. National Health Service. Physical activity guidelines for adults aged 19 to 64 [Internet]. NHS. 2024. Available from: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
2. Sansone RA, Sansone LA. Sunshine, Serotonin, and Skin: A Partial Explanation for Seasonal Patterns in Psychopathology? Innovations in Clinical Neuroscience [Internet]. 2024;10(7-8):20. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3779905/
3. Malek Alimohammadi‐Kamalabadi, Somayeh Ziaei, Hasani M, Mohammadi S, Milad Mehrbod, Mehrnaz Morvaridi, et al. Does vitamin D supplementation impact serotonin levels? A systematic review and meta‐analysis. Health Science Reports [Internet]. 2024 Jul 30;7(8). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11287715/
4. NCCIH. Melatonin: What you need to know [Internet]. National Center for Complementary and Integrative Health. 2024. Available from: https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
5. Blume C, Garbazza C, Spitschan M. Effects of light on human circadian rhythms, sleep and mood. Somnology : Sleep Research and Sleep Medicine [Internet]. 2019 Sep 1;23(3):147–56. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6751071/
6. NHS. Overview - Seasonal affective disorder (SAD) [Internet]. nhs.uk. NHS; 2021. Available from: https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/overview/
7. Gardner B, Lally P, Wardle J. Making health habitual: The psychology of “habit-formation” and general practice. British Journal of General Practice [Internet]. 2012 Dec;62(605):664–6. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3505409/
8. NHS. Vitamin D - Vitamins and Minerals [Internet]. NHS. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
9. Wang T, Laher I, Li S. Exercise snacks and physical fitness in sedentary populations. Sports Medicine and Health Science [Internet]. 2024 Feb 27;7(1). Available from: https://www.sciencedirect.com/science/article/pii/S2666337624000283
10. Albulescu P, Macsinga I, Rusu A, Sulea C, Bodnaru A, Tulbure BT. “Give Me a break!” a Systematic Review and meta-analysis on the Efficacy of micro-breaks for Increasing well-being and Performance. Steinborn MB, editor. PLOS ONE. 2022 Aug 31;17(8).
11. Clear J. Habit Stacking: How to Build New Habits by Taking Advantage of Old Ones [Internet]. James Clear. 2018. Available from: https://jamesclear.com/habit-stacking
12. Mental Health UK. Burnout [Internet]. Mental Health UK. Mental Health UK; 2024. Available from: https://mentalhealth-uk.org/burnout/
13. Hammarström P, Rosendahl S, Gruber M, Nordin S. Somatic symptoms in burnout in a general adult population. Journal of Psychosomatic Research. 2023 May;168:111217.
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