Got the Winter Blues? Managing Low Motivation and Lack of Energy in Winter
- WPA Therapy
- 3 hours ago
- 5 min read
Winter can feel heavy. Shorter days, colder weather, and the end-of-year holiday stress can leave many of us feeling drained, unmotivated, or low in energy. It’s normal to notice these changes, and it doesn’t mean something is wrong or that you have seasonal depression. Many people experience seasonal shifts in their mood, sleep, and motivation.
While these changes are normal, they can still be a barrier to getting things done and feeling like your best self. The good news is that there are practical strategies to help you maintain your energy, stay motivated, and protect your mood, even during the darkest months.
Why It’s Hard to Find Motivation and Energy in Winter
Winter brings changes that can naturally affect mood and energy. One of the biggest factors is reduced daylight. Shorter days can disrupt circadian rhythms, our internal clock that helps regulate sleep and energy, making it harder to wake up feeling rested or stay alert throughout the day. Less sunlight also affects serotonin, a brain chemical that plays a key role in regulating mood, which might leave you feeling more sluggish or low.
Cold and gloomy weather can also make movement and outdoor activity less appealing. Even simple things like going for a walk or getting out of the house to run errands may feel like it takes extra effort. On top of this, holiday obligations, end-of-year deadlines, and family pressures can add stress, leaving many people mentally and physically drained come January.
Tips to Manage Motivation and Energy
Managing low motivation and lack of energy in winter requires a careful balance of pushing yourself to take action and practicing self-compassion.
Adjust your expectations
Winter might not be the time of year when you maintain the same pace of activity, productivity, and focus as other seasons. Having lower energy doesn’t mean you’re lazy or failing – it means that you’re being impacted by seasonal changes, something that’s completely normal. Instead of beating yourself up or holding yourself to too high standards, focus on what truly needs to get done and let go of unnecessary pressure. Adjust the expectations you have for yourself by setting small, realistic goals.
Follow what supports your energy
Everyone’s energy needs are different, and that’s more true than ever in winter. Notice what helps you feel more energized, balanced, or refreshed. Things like regular movement, nutritionally dense meals, and consistent sleep routines can play a big role in maintaining energy, though everyone is different. Even something very gentle, like stretching as you lay in bed in the morning, or limiting screen time in the evening, can improve your mood and energy. Pay attention to how these different daily choices and habits impact how you feel.
Spend time outdoors in daylight
Natural light has a powerful impact on mood and energy, even though it can be harder to come by in winter. Try spending time outdoors during daylight hours, even just for a short walk. If it’s too hard to do that or you work indoors while it’s light out, try to sit near a window or take short breaks in sunlight.
Consider light therapy
For those who feel more deeply impacted by the lack of sunlight in winter, light therapy can be a helpful way to get the benefits of daylight without direct access to sunshine. Using a lightbox for a short period of time can mimic natural sunlight and support mood and energy levels. Before starting light therapy, be sure to talk to a therapist or healthcare provider about whether it’s a good fit for your needs and circumstances.
Stay connected
The cold dark days of winter can encourage us to “hibernate” by staying indoors and isolating ourselves from others. This kind of social isolation can worsen low mood and fatigue. Instead of isolating, make an effort to stay connected to others, even in small ways. If meeting up in person is difficult, phone calls and video chats can be a great way to feel less alone and more connected.
Make time for fun
It’s easy to find fun activities to engage in when it’s warm out, but it might take more focused effort in winter. Scheduling fun and hobbies isn’t a luxury – it’s an important part of taking care of yourself. If you find yourself doing less of what you enjoy in winter, make a concerted effort to explore something new, like creative hobbies, activities that get your body moving, or things that stimulate your mind.
When Low Mood Might Be Seasonal Depression
It’s common to feel a little lower or more tired during the winter months, but sometimes these changes are more than a seasonal slump. Seasonal affective disorder is a type of depression that follows a seasonal pattern, typically beginning in late fall or winter and improving in the spring.
With seasonal affective disorder, low mood and lack of energy tend to be more persistent and can interfere with daily life. Some people may notice that even after rest, they still feel exhausted or emotionally drained. Motivation can drop significantly, and activities that once felt enjoyable may start to feel like a burden.
Common signs of seasonal affective disorder include:
Ongoing feelings of sadness, emptiness, or irritability
Lack of energy or fatigue most days
Changes in sleep, often sleeping more than usual
Changes in appetite
Difficulty concentrating or making decisions
Pulling away from social activities or relationships
One key difference between the typical winter blues and seasonal depression is duration and impact. If symptoms last for two weeks or longer, occur most days, or make it hard to function at work, school, or home, it may be more seasonal affective disorder. In this case, support from a therapist or healthcare provider can be very helpful.
Winter Can Be Hard, But Support Can Help
Low motivation and lack of energy during the winter months are common. Feeling this way doesn’t mean you’re lazy or a bad person. Seasonal changes can have a real impact on mood, energy, and daily functioning, and treating yourself with flexibility and self-compassion can make a big difference. Small adjustments, supportive routines, and staying connected can help you feel more balanced as you move through the season.
If this winter feels especially heavy or these symptoms start to interfere with your daily life, professional support can help. At Westmoreland Psychotherapy Associates, our therapists are here to support you through seasonal challenges, mood changes, and ongoing mental health concerns. Reaching out for help is a strong step toward feeling better. Contact us today to get started.