How to stay motivated during the darker months

In summary

✔️ The darkness affects us – and that’s completely normal

✔️ Small steps go a long way

✔️ Everything counts – even a short walk or simply taking care of yourself a little extra

✔️ And hey, hang in there. It’s just a few months, and you’re doing amazing 💗

 

 

 

Autumn, darkness and motivation 🍂

Autumn and soon winter – the days are getting shorter, it’s getting colder, and the daylight disappears before you’ve even had time to notice. I don’t know about you, but I always feel it around the same time every year.

I get a bit slower in my body, the motivation drops, and sometimes it just feels harder to stick to my usual routines.

Feel the same? It’s completely normal… and fair! I promise you, you’re not alone. In this article, I want to share some thoughts and tips on how I usually handle it when the darkness starts creeping in – the things that help me keep feeling good and stay on track.

Why does everything feel a bit heavier in autumn?

Less daylight affects us more than we think – both physically and mentally. Light regulates the body’s circadian rhythm, energy levels, and even our mood. When the sun disappears earlier in the day, levels of serotonin (the “feel-good” hormone) and melatonin (the sleep hormone) are affected – which can make us feel more tired, low, or lacking energy.

You can read another article I’ve written

– all about the benefits of sunlight and vitamin D ☀️

How I usually think – 5 things that help me:

1. Daylight – make the most of it

It might not always be sunny, but it still helps to get outside. I always try to go for a walk during lunch – the length doesn’t matter, even 10 minutes is better than nothing.

If you can walk to or from work or school, do it – even if it takes a little longer.

2. Movement that gives energy, not takes it

When you're tired, it's easy to think “eh, I’ll skip the workout today” – and sometimes that’s absolutely the right choice! But often, you feel so much better afterward.

My tip is to do something you actually enjoy. It could be a walk, a yoga session from the app, or a short strength workout at home.

Tip for a quick and effective session you can do at home ⤵️

3. Sleep = superpower 😴

When it’s dark outside, it feels more natural to want to rest – and honestly, that makes total sense. The body kind of shifts into “rest mode” during autumn and winter, so listen to that.

Try to stick to regular sleep hours, reduce screen time in the evenings, and make your nighttime routine a little cozy. I usually take a long shower, drink some tea, and let go of everything else for a while.

4. Create routines that stick

You don’t have to go all in. But small routines you do every day can give you a sense of stability.

I try to hold on to three things:

Take a walk every day

Move my body a little

Eat proper meals

5. Food that warms you up

In autumn, I always crave warm meals – soups, stews, roasted veggies. It’s like my body just knows what it needs.

Make sure you eat regularly and get some variety – it helps both your energy and your mood. And hey, fruit and veggies still matter, even if they’re not as colorful as in summer. I love satsuma season, and it’s here now! 🍊

Tips for 3 delicious recipes from the app ⤵️