As the days get shorter and the temperature drops, many of us struggle to maintain the same level of motivation we had during the sunnier months. In the UK, the clock change happened on Sunday, 27th October 2024, marking the end of British Summer Time (BST) and a return to darker evenings. While the extra hour of sleep may be a nice bonus, the reduced daylight can leave us feeling less energetic, making it harder to stay consistent with our fitness goals and daily routines.
If you find yourself feeling more sluggish or unmotivated as the winter months approach, you’re not alone. This shift in mood and energy is often linked to Seasonal Affective Disorder (SAD)—a type of depression that typically occurs during the autumn and winter months when sunlight is limited. Fortunately, there are strategies you can adopt to combat SAD and keep your motivation high throughout the colder, darker months.
What is SAD?
Seasonal Affective Disorder, commonly referred to as SAD, is a form of depression that follows a seasonal pattern, usually beginning in late autumn or early winter and lifting as spring approaches. It’s believed that the lack of sunlight during the winter months can affect our internal biological clock (circadian rhythm) and reduce serotonin levels, a chemical that influences mood. Some common symptoms of SAD include:
·      Persistent low mood or irritability
·      Fatigue or lack of energy
·      Difficulty concentrating
·      Increased cravings for carbohydrates and weight gain
·      Loss of interest in activities once enjoyed
The good news is that there are effective ways to manage SAD and stay on track with your fitness and wellness goals, even as the days grow shorter.
Tips to Stay Motivated When the Days Get Shorter:
1. Maximise Natural Light Exposure
One of the key contributors to SAD is a lack of sunlight, so making an effort to soak up as much natural light as possible can help. Try to spend time outdoors during daylight hours, particularly in the morning. A short walk in the early hours can do wonders for your mood, boosting your serotonin levels and setting you up for a productive day.
If getting outside during daylight hours is tough due to work or other commitments, consider investing in a light therapy box. These devices mimic natural sunlight and are designed to help combat the symptoms of SAD.
2. Establish a Consistent Routine
Sticking to a consistent daily routine can help regulate your body’s internal clock, making it easier to stay energised and motivated. Create a schedule that includes regular exercise, set mealtimes, and dedicated moments for relaxation or hobbies. This structure can help prevent the lethargy that often accompanies shorter days.
In terms of fitness, aim to schedule your workouts at the same time each day—preferably in the morning or early afternoon, when you can still benefit from some daylight. This consistency will help you maintain motivation, even when the weather is less than inviting.
3. Get Moving Indoors
As the weather gets colder, the temptation to stay indoors can increase, but that doesn’t mean you have to skip your workouts. Bring your fitness routine indoors with home-based workouts that require little to no equipment. Yoga, Pilates, bodyweight circuits, or even following an online HIIT (High-Intensity Interval Training) session are great ways to keep moving.
If you enjoy being outside but the cold puts you off, layer up with warm, breathable clothing for outdoor runs or walks. Just getting fresh air and a change of scenery can boost your energy and mood.
4. Incorporate Mindfulness and Relaxation Techniques
Mental health is just as important as physical health, and during the darker months, stress can sometimes feel amplified. Practicing mindfulness through activities such as meditation, deep breathing exercises, or journaling can help manage the emotional challenges that come with SAD.
Yoga is another fantastic way to combine both mindfulness and physical activity, promoting relaxation while still keeping your body active.
5. Eat a Nutrient-Rich Diet
Your diet plays a critical role in both your physical and mental health. During the winter months, it’s easy to crave comfort foods that are high in sugar and refined carbohydrates, but these can lead to energy crashes and affect your mood.
Instead, focus on a balanced diet rich in whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Foods high in omega-3 fatty acids, like salmon, walnuts, and flaxseeds, are known to support brain health and combat depression. Vitamin D, which we usually get from sunlight, can also be supplemented through foods like fortified dairy products, fatty fish, or supplements.
6. Set Achievable Goals
It’s easy to lose motivation when the colder months feel endless. To combat this, set small, achievable goals to keep yourself engaged. These goals can be fitness-related, such as committing to 20 minutes of exercise five times a week, or lifestyle-based, like learning a new recipe each week or trying a new hobby.
Having these goals gives you something to look forward to, breaks up the monotony of the season, and creates a sense of accomplishment, which is a great way to stay positive.
While the clock change and shorter days can present challenges, there are plenty of ways to stay motivated and beat the winter blues. By making the most of the daylight hours, sticking to a routine, staying active, and nourishing your body with healthy foods, you can keep both your physical and mental health in check. Above all, remember to be kind to yourself during this time—sometimes, taking it slow and practicing self-care is the best way to maintain long-term motivation.
Â
Don’t let the dark, chilly days derail your fitness and wellness goals—this winter could be the perfect time to create new, healthy habits that will serve you well all year long!
