As winter settles in and daylight hours dwindle, many people find it harder to stay positive during the darker months. Seasonal changes can have a noticeable impact on mental well-being, making it essential to adopt strategies that help combat the “winter blues”.
Daniel Li, CEO and co-founder of A.I. productivity platform Plus Docs, offers guidance on how to stay happy, motivated, and productive even as the nights grow longer.
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Prioritise natural light exposure
Natural light has a significant effect on our mental and physical health. Make it a priority to get outside during daylight hours, whether it’s going for a walk in the morning or taking your lunch break outside. Even cloudy days offer beneficial light that can help regulate mood.
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Consider light therapy
For those who struggle with shorter days, light therapy lamps can mimic natural sunlight and positively influence mood and energy. Light therapy is a fantastic tool, especially for people who experience seasonal affective disorder (SAD). Spending 20-30 minutes with a light box in the morning can help stabilise your energy levels throughout the day.
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Keep physically active
Exercise is a proven mood booster, releasing endorphins and combating the sluggishness that often comes with winter. Whether it’s a walk outside or a short indoor workout, moving your body regularly can make a huge difference in keeping spirits high.
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Set a cosy routine for evenings
Shorter days offer the perfect excuse to embrace cosy routines. Instead of dreading the early sunsets, look forward to winding down with a relaxing activity you love—reading, cooking, or journaling. Creating a cosy evening ritual helps you end the day on a positive note, making winter evenings something to enjoy rather than endure.
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Eat a balanced diet with mood-boosting foods
Certain foods can improve mood and energy, especially those rich in omega-3 fatty acids, such as fish, nuts, and seeds, or foods high in vitamin D, like fortified cereals and milk. Eating a balanced diet with whole foods and complex carbs can help regulate energy levels throughout the day.
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Stay socially connected
It’s easy to isolate during the darker months, but staying connected with friends and family can boost your mood. Schedule regular phone calls, video chats, or small gatherings to maintain those connections.
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Set small goals and celebrate wins
The lack of sunlight can sometimes reduce motivation, so setting small, achievable goals can help keep you productive and fulfilled. Break tasks into manageable steps and celebrate each win, no matter how small, to maintain a sense of accomplishment.
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Maintain a consistent sleep schedule
Shorter days can throw off your sleep patterns, which can impact mood and energy. Going to bed and waking up at the same time each day helps regulate your circadian rhythm, improving both your physical and mental well-being.
Daniel Li, CEO and cofounder of Plus Docs, added,
Staying happy and motivated during the winter months is about finding ways to embrace the season. Small adjustments—like setting up a light therapy routine, taking walks outside, and creating comforting evening rituals—can keep your mood and motivation steady, even when daylight is limited. Winter is a great time to nurture yourself in new ways and make the most of the season.
Daniel Li, CEO and cofounder of Plus Docs
Joanne is the editor for Workplace Wellbeing Professional and has a keen interest in promoting the safety and wellbeing of the global workforce. After earning a bachelor's degree in English literature and media studies, she taught English in China and Vietnam for two years. Before joining Work Well Pro, Joanne worked as a marketing coordinator for luxury property, where her responsibilities included blog writing, photography, and video creation.
