Winter is like an invisible hand, quietly pulling the strings of our energy and motivation as the days grow colder and darker. Without realizing it, we find ourselves in its grasp—sluggish, unmotivated, and questioning where our drive has gone. How do we overcome winter blues?
The drop in motivation at school, work, or even in our personal goals often seems unexplainable. For some, it’s a lack of purpose, but for most, it’s something beyond our control: the weather. Like a thief, the winter weather sneaks in and robs us of productivity, leaving us struggling to stay motivated.
A survey of 2,000 working adults revealed that 73% believed the weather directly affects their productivity. The impact is undeniable—but what if we could flip the narrative? What if winter could become an ally instead of an enemy?
If you’ve been struggling to find motivation and stay productive during these cold winter months, know that you’re not alone. And better yet, you don’t have to stay stuck.
In this article, we’ll explore the winter blues—what causes it, how it differs from SAD, and practical strategies to overcome it. Let’s start by understanding what winter blues are.
What are the winter blues?
The lack of motivation, sense of hopelessness, and low energy you feel during the colder months is commonly referred to as the winter blues. This phenomenon is tied to the season’s defining traits—cold temperatures, little sunlight, and early sunsets—all of which can affect our mood and energy levels. Winter blues can also amplify feelings of loneliness, especially during the holidays when some don’t have anybody to hang out with and people spend more time indoors.
While winter blues are more common in regions with longer winters, they can still affect us no matter where we live. As the weather shifts, so too can our mood and behavior. However, it’s essential to distinguish between winter blues and Seasonal Affective Disorder (SAD). Understanding this difference is the first step toward overcoming both.
How is it different from seasonal affective disorder (SAD)?
The Mayo Clinic defines Seasonal Affective Disorder (SAD) as a type of depression occurring during the winter months, triggered by changes in weather. As daylight hours shorten and temperatures drop, many people experience lower energy levels, increased moodiness, and fatigue.
SAD should not be confused with the winter blues, as it is a more severe mental health disorder. Unlike the temporary sluggishness of winter blues, SAD follows a recurring pattern each year, which significantly impacts daily life, mood, and overall well-being. Some of the potential effects of SAD include disrupted sleep patterns, changes in appetite that can lead to weight gain or loss, and increased social withdrawal, making it harder to stay connected with friends and family.
If you’re experiencing symptoms of SAD, consulting a healthcare professional is the best course of action. However, to combat the winter blues, these practical tips may help boost your mood and energy during the colder months.
Tips to help you overcome winter blues
Patience and consistency are key when overcoming winter blues and staying productive. Improving your mood and energy levels during the winter months takes time, and it is crucial to give yourself grace throughout the process.
If you are ready to turn your winter around, here are some tips to help you:
1. Listen to your body and take care of it
During the winter, our bodies endure multiple challenges—from adapting to colder temperatures to fending off seasonal illnesses like the flu. That’s why it’s essential to listen to your body and prioritize self-care. Doing so gives your body the time and space to rest, recharge, and recover, allowing you to maintain focus and productivity.
Some of the most common practices involve taking care of our mental and physical health, which includes:
- Exercising and moving our bodies frequently (walking, stretching, yoga, indoor workouts).
- Eating a nutritious diet that doesn’t include processed foods and sugary foods.
- Incorporate meditation to improve your mental health and ease stress.
- Aim for 7-9 hours of sleep a day.
2. Get sunlight and vitamin D
You might not be getting as much vitamin D as you think. Studies show that 35% of Americans have a vitamin D deficiency, which increases during the winter due to the lack of sunlight.
With shorter days and weaker sunlight, we should maximize every opportunity to soak up the sun. Depending on where you live, sunlight might be scarce, but even brief exposure can significantly impact your overall well-being.
Vitamin D plays a key role in energy levels, focus, and mood regulation, making it essential for mental and physical health. When UV rays hit our skin, they trigger cells to absorb nutrients that help sustain our body’s functions. However, since winter sunlight is not as strong, our bodies take longer to produce the same amount of vitamin D than in the summer.
If you are struggling to get enough vitamin D during the winter, here are some alternative ways to ensure you are meeting your daily needs:
- Spend more time outdoors exercising, doing yard work, etc.
- Eat more foods rich in vitamin D (salmon, tuna, broccoli, eggs).
- Open blinds and curtains to allow more sunlight exposure into your home.
- Use a light therapy box to stimulate sunlight
- Consult a doctor first and consider vitamin D supplements.
3. Change up your routine
Maintaining a sufficient routine is essential for productivity. Not only does it keep us disciplined and consistent, but it reduces confusion and accelerates time management, preventing us from wasting time figuring out what to do next.
That being said, our routine during these winter months may differ from what it was in the spring, summer, or fall. The winter typically means we’ll be staying indoors more often. Therefore, we should adjust our schedule in a way that keeps us accountable and productive.
If you’re struggling to adopt a new routine that works for you, here are some tips to help you overcome the winter blues and stay productive:
- Understand your sleep schedule (what time do you want to wake up?)
- Understand your responsibilities and hats you wear depending on your stage in life. For instance, if you’re parent, what are some of your responsibilities?
- Set goals and expectations for each day—best time to do this is the night before (what do you want to achieve?)
- Create an evening ritual, ensuring that you fall asleep at the same time every night.
- Plan your days the night before based on your responsibilities, goals you want to achieve, commuting, classes, etc.
- Be consistent. This is the most important as it ensures your new routine sticks.
4. Reflect on your purpose
Maintaining productivity and focus with whatever work you are producing begins with understanding your purpose. If you’re unsure why you are doing something, you become less motivated and more likely to give up. It’s like starting a road trip, but halfway through, you turn back because you never really understood why you were heading in that direction in the first place.
Our sense of purpose is what drives us forward, even through the toughest times, like when the winter blues threaten to take hold. Knowing your purpose keeps you disciplined and inspired, helping you push through when it’s easy to give in to laziness and let the cold months slip away.
If you’re unsure of your purpose, here’s an article to guide you in discovering it.
To stay on track when the winter blues start to drain your energy, take a moment to reflect on your purpose with these questions:
- Each morning spend a few minutes thinking about your purpose.
- Set small and manageable goals to help you achieve portions of your purpose.
- Listen to speeches of foundational figures to keep you inspired (MLK Jr., Mahatma Gandhi, Mother Teresa).
- Be patient with yourself, as working to fulfill your purpose takes years of time, consistency, and dedication.
5. Understand that the winter is temporary
Everything—from the weather to the people around us and even the clutter in our workspace—affects our productivity. While some thrive in winter, for those who prefer warmth over cold, it can be particularly challenging to stay motivated.
To overcome the winter blues, we must accept that the weather is beyond our control and that these cold months are temporary. The more we complain and try fighting the cold, the more we allow the winter blues to drain our motivation, mood, and work ethic.
To help you cope with the winter chill and remain productive, consider these strategies:
- Declutter your workspace to promote organization and a more clear headspace.
- Modify your environment to help you stay focused (heaters, lighting, noise cancellation)
- Take periodic breaks from your work to reduce stress and clear your mind
- Stay connected with friends, family, and loved-ones.
6. Practice self-care
As daylight fades and the demands from school and work grow, one thing we can not afford to overlook is self-care. It becomes easy to get caught up in the hustle, constantly focused on “what’s next,” and forget to care for our most valuable asset: ourselves. Like any asset, the more we use it, the faster it depreciates. The best way to slow this depreciation and ensure long-term success is by caring for and maintaining it.
Balancing responsibilities with self-care is crucial for maintaining work-life balance, preventing burnout, and ensuring we continue to enjoy the things we love. Ultimately, self-care enhances productivity by giving our minds and bodies the rest they need to wake up refreshed and ready to tackle all responsibilities.
Here are some tips to remind you to practice self-care
- Determine what self-care looks like for you (reading, meditating, napping)
- Schedule time every day taking care of your mind and body (could be a certain hour in the day).
- Set reminders on your phone to tell you when to wind down.
- Set boundaries to ensure you’re self-care time doesn’t get interupted.
7. Reward yourself
As we continue working towards the things we value, we often forget to reward ourselves and enjoy the fruits of our labor. We become so focused on our work responsibilities that we overlook how much we’ve accomplished.
Taking a moment to reward yourself—whether it’s enjoying a favorite snack or spending more time doing what you love—serves as a reminder of your worth and all the goals you’ve already achieved. Not only do these small rewards celebrate your progress, but refuel your motivation, keeping you inspired, productive, and eager to accomplish more.
While work is crucial, remembering to reward yourself for the effort is equally important. Here are some tips to help you recognize when to take a well-deserved break and celebrate your accomplishments:
- Determine what your ideal reward looks like (watching a movie, eating at a favorite restaurant, buying new clothes).
- Plan your reward months, weeks, or even years in advance.
- Reflect on your progress.
- Add your reward onto your daily set of to-do’s or goals.
- Don’t beat yourself up if you fail to achieve your goals. Reward yourself for your hard work.
Conclusion
The winter months can be challenging for many reasons—the cold weather, lack of sunlight, and temporary isolation from friends can all take a toll on our mood and productivity. It becomes easy to fall into habits that prevent us from making the most of our time. But it does not have to be this way; many strategies exist to help us overcome the winter blues.
From prioritizing self-care and reflecting on our purpose to adjusting our routine, overcoming the winter blues starts with us. If we don’t take action, we risk letting the winter slip by without using it to its fullest potential. While taking action may feel daunting, remember that small steps add up. Over time, these micro-steps can lead to meaningful progress, helping us stay productive and focused during the colder months.
How do you plan on overcoming winter blues? Let me know in the comments—I’d love to hear your thoughts!
