How to ignite motivation in the dark, winter months

It’s the middle of December and I feel like I’m running on fumes. There is so much to do…and so little daylight.

I’m usually most productive in the morning, bouncing out of bed when the sun comes up. But in the winter, you’ll find me hitting snooze and then rolling out of bed, skipping my workout in the process.

The real struggle is at night when my body is ready for bed at 6pm because it’s more like 10pm. Doing anything is almost impossible because if I sit, I fall asleep.

If you feel the same, let’s make some changes.

Renew your motivation in the winter months

Darkness and cold can’t hold us anymore!

1. Change your routine

Forcing the same routine when it really isn’t employee it’s going to drain you. Maybe that 6am workout was doable when the sun was out and you actually had the energy for a walk after dinner when 7pm didn’t feel like 11pm. For me, cooking dinner every night is more daunting now that it’s cold and the only thing that sounds good is snuggling up and ordering in.

It’s okay to change your routine as your circumstances change. I know that change is hard, even when it is necessary. But trust.

Change your workout

Maybe now is the time to switch up your training. Try something new, lower your intensity, or even make your workout shorter. If it’s hard to get to the gym in winter, give home workouts a chance.

These changes can be as temporary as you want! Changing things up or taking it easy for a while can help you feel more excited about your workout. In con

Customize your schedule

Take a high-level look at your day and see where you can move things around. Can you go to bed earlier to feel more rested in the morning? Is it possible to exercise at a different time of day?

2. Set yourself up for success

Think about your obstacles. What is holding you back from doing what you set out to do and actually doing it consistently? Then do what you can to make the execution easier on yourself. Some examples:

• Lay out your workout clothes or pack your gym bag the night before
• Fill your water bottle so it’s ready for you
• Plan your menu for the week in advance
• Rely on frozen foods and other “convenience” items as often as needed (eg frozen veggies and roast chicken to the rescue!).
• Get slow cooker recipes
• Write a simple weekly “chore” schedule.

Just little things to save time and keep yourself on track! Doing these things for yourself will also make you feel good, which will help with motivation (AKA you’ll feel less like you’re drowning).

Image: Verilux

3. Add more light to your day

If the sun tires us for a few months, let us try to get light elsewhere. I have heard so many good things phototherapy lampswhich have been shown to help his symptoms seasonal affective disorder (SAD). Starting your day with a few minutes of phototherapy can be just what you need to kickstart your day.

Afternoon, phototherapy can help stimulate melatonin for better sleep quality. This is important because being sleepy in the winter doesn’t always mean I’m going to sleep WELL.

Of course, it always helps to go outside while it’s off when you can. A little sunshine and fresh air can boost your energy and lift you out of a slump.

4. Incorporate JOY

Always have something to look forward to. HAVE FUN.

• If you dread the cold, dark drive to the gym, put on your favorite playlist on the way there.
• Try a new class – fitness related or not!
• Dive into a new series of books or audiobooks instead of rotting and scrolling before bed.
• Exchange favorite recipes with a friend or try a recipe for a restaurant dish you love.

Lightening up the mood for tasks or times of the day when you’re feeling blah will help boost your mood and creativity so you don’t feel so “stuck” during the dreary, slow months.

5. Be easy on yourself

Above all, relax a little. Just as the weather and the amount of sunlight we receive change, so do our fitness levels and motivation. Everything ebbs and flows! So let it go.

We can’t be at the top of our game all the time. So instead of feeling frustrated if you’re not there right now, lean into the rest you need. Focus on what feels good and your motivation will return, perhaps stronger than ever.