We have fewer daylight hours in the winter months which impacts our circadian (sleep-wake rhythm) cycle. Our bodies want to wake slightly later and produce melatonin earlier, which can leave us feeling more tired and sluggish. These changes to our natural sleep-wake cycle impact our mood, energy levels and sleep quality. The result? A dip in our motivation levels.
Many people suffer from an extreme version of this natural shift, known as the ‘winter blues’ or SAD (Seasonal Affective Disorder). It is a type of depression caused by the change of seasons and is characterised by feelings of sadness, depression and anxiety but can also impact hunger levels, cravings and motivation levels.
At a time when it feels harder to get up and get moving, making it a priority is one of the best ways to banish the winter blues and boost natural endorphins.
None of us can rely on motivation, it only comes after taking action. These tips are designed to help you take the actions required to keep motivation levels higher in the winter months.
- Prioritise getting sunlight every day. Natural sunlight is important for our mood, sleep and concentration levels, especially in the morning. I also recommend supplementing with Vitamin D, which will help energy levels.
- Set yourself realistic goals. It is natural to experience a decrease in vigour in the winter months, so realigning your goals to match your energy levels sets you up for success but equally keeps you focused and accountable.
- Good sleep hygiene: Put your screen down and implement some healthy sleep habits that maximise sleep. This will help when the alarm goes off in the morning!
- Do what you enjoy. Forcing yourself to do exercise you don’t enjoy is miserable at any time of the year but especially in the winter months! So, choose something you love to do because you will be more likely to do it.
- Embrace the change. Lean into the colder months by slowing down and choosing forms of exercise that feel restorative to you, such as long winter walks and yoga. All types of movement are powerful and have the ability to boost our well-being.
- Remember your ‘why?’ I regularly ask clients to connect to their ‘why?’ to keep them accountable to their goals. In the winter months, reminding ourselves of why we like to exercise and the benefits it brings to our lives can help us when the motivation is waning.
- Switch up your routine. This could be doing your workout a little later in the day when you feel more energised or switching your outdoor exercise for some home workouts that feel more achievable.
- Connection. If you are struggling to get motivated, why not join a class or plan exercise with friends to keep you accountable whilst also enjoying the benefits of social connection? Community is important as the winter months can feel more isolating.
- Reward yourself. Why not think of a reward to get you moving? It could be a post-workout coffee at your favourite coffee shop or a new top to wear. It’s amazing how these little things can motivate us.
- Music. Music is one of the best ways to lift our mood and energy levels, so put on some of your favourite tunes and notice how your energy levels change.
- Focus on nutrition: It can be easy to want to comfort eat our way through the winter months but setting goals with our nutrition can help keep us focused and improve energy levels. Goals can include eating more protein or incorporating seasonal vegetables into our meals.
- Have a plan: Without a training plan to keep you accountable and motivated, you may lose interest when you don’t see or feel any progress. Staying accountable to a plan that is working means you’re more likely to go!
Credit: Emma Simarro, award-winning PT and Founder of Building Body Confidence