There’s something deeply comforting about winter—the fuzzy blankets, the flicker of candles, the excuse to cozy up without guilt. But if you’re anything like me, that comfort can slide into sluggishness before you realize what hit you. One minute you’re soaking up the holiday spirit; the next, you’re hitting snooze four times, half-living through brain fog, and wondering where your motivation went.
I used to assume it was just part of the season—a kind of biological surrender. But over the years, I’ve learned that winter doesn’t have to sap your energy. In fact, it can be the ideal time to build habits that refuel you from the inside out. If your mind feels fuzzy and your body’s dragging, I’ve got you. These cold-season strategies helped me shift from stuck to energized, and they might just do the same for you.
Why Winter Drains Our Energy (and What’s Really Going On)
Let’s start with the obvious: winter messes with us. It’s not just in your head (even though it is in your head). The science backs it up—and understanding it was my first step toward doing something about it.
1. Your Body’s Clock is Confused
Our circadian rhythms—the internal systems that tell us when to sleep, wake, and feel alert—are light-sensitive. When winter steals daylight, our rhythms lose their rhythm. I noticed this hard during a particularly overcast December when I couldn’t shake the feeling of wanting to crawl back into bed by 2 p.m.
So I started adjusting. Just opening the blinds right away, even on gray days, helped. I added a daylight alarm clock that simulated sunrise. It wasn’t magic overnight, but my energy definitely leveled up.
2. Vitamin D Drops with the Temperature
Sunlight is our main source of vitamin D, and during winter, most of us get way less of it. I didn’t think much of this until a blood test showed I was severely low. I started supplementing under my doctor’s guidance and added more vitamin D-rich foods to my plate—salmon, eggs, and even fortified orange juice.
The difference? I felt less heavy. Less foggy. More…me.
3. You’re Not Lazy—You’re Seasonal
One of the biggest shifts came when I stopped beating myself up for feeling off in the winter. There’s a biological reason for it all. A little compassion went a long way in creating healthier habits.
Habits That Wake You Up—Literally and Mentally
Once I understood the “why,” I started building the “what now?” These cold-weather habits aren’t dramatic—but they work. Here’s what helped me reclaim my winter energy.
1. Move (Even If You Don't Feel Like It)
When it’s dark and cold, exercise can feel like a laughable suggestion. I used to stay under the blanket and promise myself I’d start “tomorrow.” But then I committed to just five minutes a day.
- A brisk walk around the block
- A few jumping jacks in the living room
- A 10-minute YouTube yoga flow
I was shocked at how quickly five minutes became ten, then fifteen. The hardest part was starting—but the payoff was real.
2. Fuel Up With the Right Foods
Winter used to mean comfort food and holiday treats on loop. While there’s definitely room for that, I found my energy stayed steady when I focused on:
- Complex carbs (like oatmeal and brown rice)
- Healthy fats (avocados, nuts, olive oil)
- Iron-rich veggies (spinach, lentils)
- Protein with every meal
I still bake cookies. But I also make hearty soups that leave me energized instead of groggy.
3. Hydration Counts (Even When You Don’t Feel Thirsty)
Cold weather can trick us into drinking less water. I started keeping a warm lemon water on my desk all day—and suddenly, my brain felt less like molasses and more like maple syrup (still sweet, but way more functional).
Boosting Mental Clarity When the Fog Rolls In
Brain fog isn’t just about sleep or food—it’s also about how cluttered your mental space feels. These next habits became my winter sanity savers.
1. Mini-Meditation Moments
I’m not a sit-on-a-pillow-for-30-minutes type. But I am a fan of what I call “micro-mindfulness.”
- Three deep breaths before opening my laptop
- Five minutes of silence after lunch
- A short meditation app before bed
That mental pause helped me stop spiraling into overwhelm—and it sharpened my focus more than coffee ever did.
2. The Power of the Pen
One winter, I started tracking how I felt—energy-wise, mood-wise, focus-wise. Just a few lines a day in a journal. What I found? My fog had patterns. On low-light days, I was slower. After late-night scrolling, I was scattered. Once I saw the patterns, I could start fixing them.
3. Screen Time Boundaries = Mental Clarity
Too much screen time was draining my focus. I added screen-free windows—15 minutes in the morning and 30 minutes before bed. My sleep improved, and my brain stopped feeling like it had 87 browser tabs open all the time.
Rest Smarter, Not Just Longer
Winter gives us more night—but not automatically better sleep. I used to think crashing early meant I was well-rested, but it turns out that how you rest matters just as much as how long.
1. Protect Your Sleep Like It’s Sacred
A consistent bedtime, a cool room, and low lighting before bed worked wonders. I also stopped scrolling in bed, which—let’s be honest—wasn’t doing me any favors.
Now, I wind down with a book, stretch, or sip tea. Not only do I fall asleep faster, but I stay asleep longer.
2. Plan Downtime on Purpose
If I don’t schedule rest, I overbook myself. Now, I block out “nothing” nights on my calendar. No chores, no emails, no plans. Just space to be still.
It sounds small, but this made one of the biggest differences in my winter energy.
3. Reset Instead of Powering Through
Feeling mentally fried? Instead of pushing through, I reset with something simple:
- A walk without my phone
- Lying on the floor with my eyes closed
- Listening to music that isn’t a podcast or playlist algorithm
These little recharges made me way more productive than muscling through the fatigue.
Connection as a Winter Energy Boost
When we isolate, our energy dips. Winter makes it easy to stay in, but staying connected is key to staying vibrant.
1. Schedule Small Check-Ins
I started reaching out to a friend once a week—no agenda, just connection. Even a 15-minute FaceTime call or voice message exchange made me feel more alive.
2. Hobbies That Warm the Soul
Knitting, puzzles, baking, sketching—I tried them all. These weren’t just distractions. They became rituals that anchored my days and reminded me that joy still exists in simple things.
3. Give, Even in Small Ways
Dropping off soup to a neighbor or writing a handwritten note helped me feel useful, present, and human. It’s funny how giving energy can actually create more energy.
Insider’s Edge!
- Morning Light Ritual: Commit to getting outside for at least 10 minutes every morning, even if cloudy, to help regulate your body's clock.
- Mindful Mornings: Start your day with three deep breaths or a five-minute meditation to set a calm, focused tone for the day.
- Balanced Breakfast: Opt for a protein-rich breakfast like eggs or Greek yogurt to kickstart your day with lasting energy.
- Engage a Friend: Commit to a weekly walk or virtual chat with a friend. Connection staves off isolation and boosts mood.
- The Power of Routine: Enforce a bedtime routine free of screens at least 30 minutes before hitting the sack for improved sleep quality.
Winter Energy, Reclaimed
Here’s the truth: winter doesn’t have to mean waving goodbye to your energy and clarity. You’re not lazy—you’re just out of sync. And that’s fixable. With a few smart tweaks and a lot of self-compassion, you can go from foggy to focused, from dragging to driven.
