.svg)
Does this sound familiar? Even as spring oh-so-slowly inches closer, these dark mornings can test your resolve. The alarm rings, but your motivation feels buried beneath layers of blankets. By mid-afternoon, you're reaching for yet another cup of coffee, watching the sun set far too early, and thinking, “How many more weeks of this?"
Winter fatigue can creep in even if you already have your fitness and nutrition on point. The science is clear. Shorter days and colder temperatures can impact:
- Your natural circadian rhythm—if your sleep is off, it’s not your imagination!
- Hormone levels (like cortisol) that regulate energy, stress response, and how your body stores fat
- Stiffer muscles, cranky joints, and flare-ups of your old injuries
- Motivation for daily movement, by sapping your serotonin
- Overall mood and focus (Trust us, you’re not the only one who feels a little cranky and foggy)
No matter what the groundhog says, spring is too long to wait to feel better!
In this guide, you'll discover 5 ways to revive your energy levels without more caffeine or 20-step routines. The best part: Everything can be implemented immediately, working within the rhythms of your current schedule.
Ready to transform your winter energy levels? Let's explore the exact steps to help you feel energized, focused, and confident, no matter what the season brings!
Step 1: Master Your Morning Light Exposure
We know you’re likely warm and comfy under the covers on a crisp winter morning, but this step is a big one!
Exposing yourself to morning’s first light is shown to help regulate your circadian rhythm and energy. This applies year-round, but it’s particularly important when there are only a few hours of precious sunlight available to us during the daytime.
The Science Behind Light and Energy
Your body's internal clock relies heavily on natural light signals to regulate energy, particularly during winter months. Morning light exposure helps by:
- Regulating cortisol patterns for sustained daytime energy
- Supporting healthy serotonin production
- Strengthening your natural sleep-wake cycle
- Improving mental clarity and focus
Tap Into Your Body’s “Solar Power”
Even on the busiest mornings, these light-exposure strategies can fit seamlessly into your routine:
Early Morning Light Routine (10-15 minutes)
- Enjoy your morning coffee near a bright window
- Consider moving your morning workout to a spot where you can view the sunrise
- Take a brief walk, even if just to get the mail
- Set your laptop near a window while you answer morning emails
Pro Light Hack:
Can't get natural light first thing? A high-quality light therapy lamp can help with the mere flip of a switch!
Position one of these bright lights slightly off to the side while checking emails, cooking, or or planning your day.
Step 2: Your Body’s Anti-Fatigue Fuel
We get it, it's tempting to reach for quick energy fixes. But trust us, strategic nutrition and hydration choices can recharge your batteries so much better than sugary snacks or a third cup of coffee—without the crash!
Key Winter Nutrients
Your body needs specific nutrients during shorter days to maintain optimal energy levels:
- Vitamin D-rich foods to compensate for lack of sunlight exposure—like fatty fish, red meat, or Vitamin D supplements
- Iron helps combat fatigue; load up on leafy greens, meat and seafood, nuts and seeds
- B-vitamins provide cellular energy for daily tasks; add eggs, legumes, yogurt, avocado to your cart
- Omega-3s support brain function and mental clarity—get them from oily fish (like salmon, sardines, etc.), chia seeds, walnuts, and supplements
Timing Your Meals
Whether you are Intermittent Fasting or not, strategic meal timing can help maintain steady energy throughout your winter days.
Mid-Day Energy Insurance
- Plan lunch away from your desk when possible
- Include a protein like fatty fish or red meat, and add colorful vegetables for micronutrient support
- Be aware of your potions; overeating can actually cause an afternoon energy dip!
Smart Snacking Strategy
Keep these energy-supporting options readily available:
- Greek yogurt with berries and nuts
- Apple slices with almond butter
- Hummus with colorful veggie strips
- Hard-boiled eggs with whole grain crackers
Hydration for Energy
Dehydration happens to the best of us, especially during the time of year we’re not drinking water to cool off. But this sneaky factor can masquerade as fatigue!
Support your hydration and energy levels by:
- Starting each day with warm lemon water… yes, even before coffee!
- Setting specific hydration checkpoints throughout your day to reach the amount you need
- Boosting your water’s “umph” with premium supplements like sugar-free electrolytes, BCAAs, collagen, or creatine
Read More: 3 Holiday Hydration Hacks for Festive Season
Step 3: Get Creative, Get Moving
We get it. Finding the energy to get moving during the winter can feel like a chicken-or-the-egg problem, even if we know it will boost our internal batteries!
The key is adapting your activity to work with the season, not against it.
Find a Space for Indoor Movement
Don’t forget, movement can happen anywhere, even in a small space during your lunch break!
Time-Efficient Energy Boosters
When daylight is limited, make every minute count with these strategic approaches:
10-Minute Energy Sessions
- 3 rounds of bodyweight exercises
- Quick yoga flows between meetings
- Simple stretching sequences at your desk
- Stand-up movement breaks during calls
Strategic Timing
Time your movement for maximum energy impact:
- Getting your heart rate up a touch before important meetings or presentations
- Right when your usual afternoon energy slump would usually hit
- First thing in the morning to set the tone for your day
- Between tasks for a little mental reset
Maintaining Consistency
Prime your environment and create systems that support regular movement! Some ideas:
- Keep resistance bands in your desk drawer
- Schedule movement breaks in your calendar
- Get your kids in on the fun with a quick brisk walk after school
Pro Trainer Tip: Notice which types of movement energize you most. Some people find strength training invigorating, while others get their best energy boost from a cardio session or rolling out the yoga mat.
Honor what works for your body while maintaining consistency.
Read More: 4 Quick At-Home Winter Workouts for Cold, Busy Days
Step 4: Create Your Cozy Sleep Sanctuary
Let's talk about something we all know makes a huge difference, but can be truly tricky: getting restful sleep.
During these chilly winter months, transforming your bedroom into the perfect sleep environment can be your secret weapon for all-day energy.
This is the perfect time to spring clean your sleep habits!
Your Perfect Sleep Space
Think of your bedroom as your personal retreat. When you get this space just right, you'll find yourself actually looking forward to bedtime (instead of doom-scrolling until midnight!).
Here's how to make it happen:
Finding Your Perfect Temperature
Your body loves to sleep in a cool room. Think of it as your personal hibernation den!
- Layer your bedding like you layer your winter workout clothes
- Keep your room cool (around 65-68°F), but treat yourself to cozy socks because our extremities tend to get chilly
- Pop a humidifier in the corner to combat dry winter air that can wreak havoc on our sinuses and skin
- Use flannel sheets or a weighted blanket for extra cozy comfort
Creating Evening Calm
We all know the temptation to answer just one more email before bed, but let's set ourselves up for success instead:
- Dim the lights as evening sets in
- Switch to soft, warm lighting that signals to your body and brain: It’s relaxation time!
- Install blackout curtains (game-changer for those early winter sunsets!)
- Clear any clutter that might distract you from rest
Your Evening Power-Down
Think of this as your personal care time – you've earned it after taking care of everyone else all day:
90 Minutes Before Sleep:
- Screens off: From phones to TVs to laptops, power down your devices and give your eyes a break from blue light that can keep you awake
- Curl up with that paperback you’ve been meaning to get to
- Try a guided yoga nidra or meditation from your favorite streaming app
- Sip chamomile tea while gratitude journaling about your day, or planning tomorrow
Sleep Success Strategies
You know those nights when you sleep deeply and wake up feeling amazing? Let's make those your new normal:
- Make it a priority to stick to consistent bedtimes, which help increase your quality and quantity of restful sleep
- Make your bedroom a stress-free zone—that’s right, no more answering emails in bed!
- Keep a pen and paper nearby in case something pops into your mind that you must remember to do tomorrow
- Invest in bedding that makes you excited to climb in and get cozy
Step 5: Keep Your Spirits (and Energy!) High
Next up, something that impacts your energy just as much as nutrition or sleep—your mental wellbeing.
When spring feels like it’s not coming fast enough, and your motivation dips, having the right mindset tools can make all the difference.
Adding Brightness to Each Day
It doesn’t take an expert to know our energy and mood are deeply connected. Here's how to maintain your inner spark, even on a gray late winter day.
Start Your Day Strong
Make those precious first morning moments count:
- Jot down three things you're excited about today
- Plan your most important task when your energy naturally peaks
- Pop a sticky note with an encouraging message on your mirror
- Give yourself credit for showing up, even on the days you didn’t want to get out of those cozy covers
The Power of Connection
Energy is contagious in the best possible way! Try:
- Finding an awesome workout buddy who matches your vibe
- Sharing your daily wins in your Instagram stories
- Creating shared goals with your significant other
- Connecting with other people who get exactly what you're going through
Quick Mood Boosters
Think of these as your energy insurance policy:
- Close your office door and dance it out between meetings (yes, really!)
- Take a sunshine break with your favorite podcast
- Text a friend to tell them you’re thinking of them
- Keep your favorite energizing snacks close by
Track Your Success (Without Obsessing)
Get out a pen and paper and jot some quick answers to these questions:
- Which activities leave you feeling energized?
- What time of day do you naturally feel most focused?
- How do different foods impact your afternoon energy?
- When do you feel most accomplished?
Be as detailed as you’d like. Re-read those answers, and notice what unique things work for YOU.
Make It Real Life Ready
Life is full, we get it! Focus on progress you can actually maintain:
- Pick strategies that fit into your existing routine
- Start small and build from there
- Celebrate those consistent daily choices
- Trust that every positive choice really does add up!
Hang in There, Spring is Coming!
Supporting your late winter energy levels does not need to be complicated. Each small step you take—from catching those morning rays to cozying up your bedtime routine—adds up to create lasting energy that powers your daily life.
Start wherever feels most natural to you:
- Soak in some morning sunshine
- Fuel your body with energizing foods
- Move in ways that bring you joy
- Create your perfect sleep sanctuary
- Keep your spirits high with proven mood boosters
The beauty of these strategies? They work together to support you, fitting naturally into your busy schedule. No major lifestyle overhauls needed. Just simple, effective changes that make a real difference.
Spring is coming, friend! You've got this, and we're here to support you every step of the way.
Subscribe to our blog
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius enim in eros elementum tristique.
Does this sound familiar? Even as spring oh-so-slowly inches closer, these dark mornings can test your resolve. The alarm rings, but your motivation feels buried beneath layers of blankets. By mid-afternoon, you're reaching for yet another cup of coffee, watching the sun set far too early, and thinking, “How many more weeks of this?"
Winter fatigue can creep in even if you already have your fitness and nutrition on point. The science is clear. Shorter days and colder temperatures can impact:
- Your natural circadian rhythm—if your sleep is off, it’s not your imagination!
- Hormone levels (like cortisol) that regulate energy, stress response, and how your body stores fat
- Stiffer muscles, cranky joints, and flare-ups of your old injuries
- Motivation for daily movement, by sapping your serotonin
- Overall mood and focus (Trust us, you’re not the only one who feels a little cranky and foggy)
No matter what the groundhog says, spring is too long to wait to feel better!
In this guide, you'll discover 5 ways to revive your energy levels without more caffeine or 20-step routines. The best part: Everything can be implemented immediately, working within the rhythms of your current schedule.
Ready to transform your winter energy levels? Let's explore the exact steps to help you feel energized, focused, and confident, no matter what the season brings!
Step 1: Master Your Morning Light Exposure
We know you’re likely warm and comfy under the covers on a crisp winter morning, but this step is a big one!
Exposing yourself to morning’s first light is shown to help regulate your circadian rhythm and energy. This applies year-round, but it’s particularly important when there are only a few hours of precious sunlight available to us during the daytime.
The Science Behind Light and Energy
Your body's internal clock relies heavily on natural light signals to regulate energy, particularly during winter months. Morning light exposure helps by:
- Regulating cortisol patterns for sustained daytime energy
- Supporting healthy serotonin production
- Strengthening your natural sleep-wake cycle
- Improving mental clarity and focus
Tap Into Your Body’s “Solar Power”
Even on the busiest mornings, these light-exposure strategies can fit seamlessly into your routine:
Early Morning Light Routine (10-15 minutes)
- Enjoy your morning coffee near a bright window
- Consider moving your morning workout to a spot where you can view the sunrise
- Take a brief walk, even if just to get the mail
- Set your laptop near a window while you answer morning emails
Pro Light Hack:
Can't get natural light first thing? A high-quality light therapy lamp can help with the mere flip of a switch!
Position one of these bright lights slightly off to the side while checking emails, cooking, or or planning your day.
Step 2: Your Body’s Anti-Fatigue Fuel
We get it, it's tempting to reach for quick energy fixes. But trust us, strategic nutrition and hydration choices can recharge your batteries so much better than sugary snacks or a third cup of coffee—without the crash!
Key Winter Nutrients
Your body needs specific nutrients during shorter days to maintain optimal energy levels:
- Vitamin D-rich foods to compensate for lack of sunlight exposure—like fatty fish, red meat, or Vitamin D supplements
- Iron helps combat fatigue; load up on leafy greens, meat and seafood, nuts and seeds
- B-vitamins provide cellular energy for daily tasks; add eggs, legumes, yogurt, avocado to your cart
- Omega-3s support brain function and mental clarity—get them from oily fish (like salmon, sardines, etc.), chia seeds, walnuts, and supplements
Timing Your Meals
Whether you are Intermittent Fasting or not, strategic meal timing can help maintain steady energy throughout your winter days.
Mid-Day Energy Insurance
- Plan lunch away from your desk when possible
- Include a protein like fatty fish or red meat, and add colorful vegetables for micronutrient support
- Be aware of your potions; overeating can actually cause an afternoon energy dip!
Smart Snacking Strategy
Keep these energy-supporting options readily available:
- Greek yogurt with berries and nuts
- Apple slices with almond butter
- Hummus with colorful veggie strips
- Hard-boiled eggs with whole grain crackers
Hydration for Energy
Dehydration happens to the best of us, especially during the time of year we’re not drinking water to cool off. But this sneaky factor can masquerade as fatigue!
Support your hydration and energy levels by:
- Starting each day with warm lemon water… yes, even before coffee!
- Setting specific hydration checkpoints throughout your day to reach the amount you need
- Boosting your water’s “umph” with premium supplements like sugar-free electrolytes, BCAAs, collagen, or creatine
Read More: 3 Holiday Hydration Hacks for Festive Season
Step 3: Get Creative, Get Moving
We get it. Finding the energy to get moving during the winter can feel like a chicken-or-the-egg problem, even if we know it will boost our internal batteries!
The key is adapting your activity to work with the season, not against it.
Find a Space for Indoor Movement
Don’t forget, movement can happen anywhere, even in a small space during your lunch break!
Time-Efficient Energy Boosters
When daylight is limited, make every minute count with these strategic approaches:
10-Minute Energy Sessions
- 3 rounds of bodyweight exercises
- Quick yoga flows between meetings
- Simple stretching sequences at your desk
- Stand-up movement breaks during calls
Strategic Timing
Time your movement for maximum energy impact:
- Getting your heart rate up a touch before important meetings or presentations
- Right when your usual afternoon energy slump would usually hit
- First thing in the morning to set the tone for your day
- Between tasks for a little mental reset
Maintaining Consistency
Prime your environment and create systems that support regular movement! Some ideas:
- Keep resistance bands in your desk drawer
- Schedule movement breaks in your calendar
- Get your kids in on the fun with a quick brisk walk after school
Pro Trainer Tip: Notice which types of movement energize you most. Some people find strength training invigorating, while others get their best energy boost from a cardio session or rolling out the yoga mat.
Honor what works for your body while maintaining consistency.
Read More: 4 Quick At-Home Winter Workouts for Cold, Busy Days
Step 4: Create Your Cozy Sleep Sanctuary
Let's talk about something we all know makes a huge difference, but can be truly tricky: getting restful sleep.
During these chilly winter months, transforming your bedroom into the perfect sleep environment can be your secret weapon for all-day energy.
This is the perfect time to spring clean your sleep habits!
Your Perfect Sleep Space
Think of your bedroom as your personal retreat. When you get this space just right, you'll find yourself actually looking forward to bedtime (instead of doom-scrolling until midnight!).
Here's how to make it happen:
Finding Your Perfect Temperature
Your body loves to sleep in a cool room. Think of it as your personal hibernation den!
- Layer your bedding like you layer your winter workout clothes
- Keep your room cool (around 65-68°F), but treat yourself to cozy socks because our extremities tend to get chilly
- Pop a humidifier in the corner to combat dry winter air that can wreak havoc on our sinuses and skin
- Use flannel sheets or a weighted blanket for extra cozy comfort
Creating Evening Calm
We all know the temptation to answer just one more email before bed, but let's set ourselves up for success instead:
- Dim the lights as evening sets in
- Switch to soft, warm lighting that signals to your body and brain: It’s relaxation time!
- Install blackout curtains (game-changer for those early winter sunsets!)
- Clear any clutter that might distract you from rest
Your Evening Power-Down
Think of this as your personal care time – you've earned it after taking care of everyone else all day:
90 Minutes Before Sleep:
- Screens off: From phones to TVs to laptops, power down your devices and give your eyes a break from blue light that can keep you awake
- Curl up with that paperback you’ve been meaning to get to
- Try a guided yoga nidra or meditation from your favorite streaming app
- Sip chamomile tea while gratitude journaling about your day, or planning tomorrow
Sleep Success Strategies
You know those nights when you sleep deeply and wake up feeling amazing? Let's make those your new normal:
- Make it a priority to stick to consistent bedtimes, which help increase your quality and quantity of restful sleep
- Make your bedroom a stress-free zone—that’s right, no more answering emails in bed!
- Keep a pen and paper nearby in case something pops into your mind that you must remember to do tomorrow
- Invest in bedding that makes you excited to climb in and get cozy
Step 5: Keep Your Spirits (and Energy!) High
Next up, something that impacts your energy just as much as nutrition or sleep—your mental wellbeing.
When spring feels like it’s not coming fast enough, and your motivation dips, having the right mindset tools can make all the difference.
Adding Brightness to Each Day
It doesn’t take an expert to know our energy and mood are deeply connected. Here's how to maintain your inner spark, even on a gray late winter day.
Start Your Day Strong
Make those precious first morning moments count:
- Jot down three things you're excited about today
- Plan your most important task when your energy naturally peaks
- Pop a sticky note with an encouraging message on your mirror
- Give yourself credit for showing up, even on the days you didn’t want to get out of those cozy covers
The Power of Connection
Energy is contagious in the best possible way! Try:
- Finding an awesome workout buddy who matches your vibe
- Sharing your daily wins in your Instagram stories
- Creating shared goals with your significant other
- Connecting with other people who get exactly what you're going through
Quick Mood Boosters
Think of these as your energy insurance policy:
- Close your office door and dance it out between meetings (yes, really!)
- Take a sunshine break with your favorite podcast
- Text a friend to tell them you’re thinking of them
- Keep your favorite energizing snacks close by
Track Your Success (Without Obsessing)
Get out a pen and paper and jot some quick answers to these questions:
- Which activities leave you feeling energized?
- What time of day do you naturally feel most focused?
- How do different foods impact your afternoon energy?
- When do you feel most accomplished?
Be as detailed as you’d like. Re-read those answers, and notice what unique things work for YOU.
Make It Real Life Ready
Life is full, we get it! Focus on progress you can actually maintain:
- Pick strategies that fit into your existing routine
- Start small and build from there
- Celebrate those consistent daily choices
- Trust that every positive choice really does add up!
Hang in There, Spring is Coming!
Supporting your late winter energy levels does not need to be complicated. Each small step you take—from catching those morning rays to cozying up your bedtime routine—adds up to create lasting energy that powers your daily life.
Start wherever feels most natural to you:
- Soak in some morning sunshine
- Fuel your body with energizing foods
- Move in ways that bring you joy
- Create your perfect sleep sanctuary
- Keep your spirits high with proven mood boosters
The beauty of these strategies? They work together to support you, fitting naturally into your busy schedule. No major lifestyle overhauls needed. Just simple, effective changes that make a real difference.
Spring is coming, friend! You've got this, and we're here to support you every step of the way.
Subscribe to our blog
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius enim in eros elementum tristique.
Tired of Waiting for Spring? 5 Steps to Shake Off Winter Fatigue
Does this sound familiar? Even as spring oh-so-slowly inches closer, these dark mornings can test your resolve. The alarm rings, but your motivation feels buried beneath layers of blankets. By mid-afternoon, you're reaching for yet another cup of coffee, watching the sun set far too early, and thinking, “How many more weeks of this?"
Winter fatigue can creep in even if you already have your fitness and nutrition on point. The science is clear. Shorter days and colder temperatures can impact:
- Your natural circadian rhythm—if your sleep is off, it’s not your imagination!
- Hormone levels (like cortisol) that regulate energy, stress response, and how your body stores fat
- Stiffer muscles, cranky joints, and flare-ups of your old injuries
- Motivation for daily movement, by sapping your serotonin
- Overall mood and focus (Trust us, you’re not the only one who feels a little cranky and foggy)
No matter what the groundhog says, spring is too long to wait to feel better!
In this guide, you'll discover 5 ways to revive your energy levels without more caffeine or 20-step routines. The best part: Everything can be implemented immediately, working within the rhythms of your current schedule.
Ready to transform your winter energy levels? Let's explore the exact steps to help you feel energized, focused, and confident, no matter what the season brings!
Step 1: Master Your Morning Light Exposure
We know you’re likely warm and comfy under the covers on a crisp winter morning, but this step is a big one!
Exposing yourself to morning’s first light is shown to help regulate your circadian rhythm and energy. This applies year-round, but it’s particularly important when there are only a few hours of precious sunlight available to us during the daytime.
The Science Behind Light and Energy
Your body's internal clock relies heavily on natural light signals to regulate energy, particularly during winter months. Morning light exposure helps by:
- Regulating cortisol patterns for sustained daytime energy
- Supporting healthy serotonin production
- Strengthening your natural sleep-wake cycle
- Improving mental clarity and focus
Tap Into Your Body’s “Solar Power”
Even on the busiest mornings, these light-exposure strategies can fit seamlessly into your routine:
Early Morning Light Routine (10-15 minutes)
- Enjoy your morning coffee near a bright window
- Consider moving your morning workout to a spot where you can view the sunrise
- Take a brief walk, even if just to get the mail
- Set your laptop near a window while you answer morning emails
Pro Light Hack:
Can't get natural light first thing? A high-quality light therapy lamp can help with the mere flip of a switch!
Position one of these bright lights slightly off to the side while checking emails, cooking, or or planning your day.
Step 2: Your Body’s Anti-Fatigue Fuel
We get it, it's tempting to reach for quick energy fixes. But trust us, strategic nutrition and hydration choices can recharge your batteries so much better than sugary snacks or a third cup of coffee—without the crash!
Key Winter Nutrients
Your body needs specific nutrients during shorter days to maintain optimal energy levels:
- Vitamin D-rich foods to compensate for lack of sunlight exposure—like fatty fish, red meat, or Vitamin D supplements
- Iron helps combat fatigue; load up on leafy greens, meat and seafood, nuts and seeds
- B-vitamins provide cellular energy for daily tasks; add eggs, legumes, yogurt, avocado to your cart
- Omega-3s support brain function and mental clarity—get them from oily fish (like salmon, sardines, etc.), chia seeds, walnuts, and supplements
Timing Your Meals
Whether you are Intermittent Fasting or not, strategic meal timing can help maintain steady energy throughout your winter days.
Mid-Day Energy Insurance
- Plan lunch away from your desk when possible
- Include a protein like fatty fish or red meat, and add colorful vegetables for micronutrient support
- Be aware of your potions; overeating can actually cause an afternoon energy dip!
Smart Snacking Strategy
Keep these energy-supporting options readily available:
- Greek yogurt with berries and nuts
- Apple slices with almond butter
- Hummus with colorful veggie strips
- Hard-boiled eggs with whole grain crackers
Hydration for Energy
Dehydration happens to the best of us, especially during the time of year we’re not drinking water to cool off. But this sneaky factor can masquerade as fatigue!
Support your hydration and energy levels by:
- Starting each day with warm lemon water… yes, even before coffee!
- Setting specific hydration checkpoints throughout your day to reach the amount you need
- Boosting your water’s “umph” with premium supplements like sugar-free electrolytes, BCAAs, collagen, or creatine
Read More: 3 Holiday Hydration Hacks for Festive Season
Step 3: Get Creative, Get Moving
We get it. Finding the energy to get moving during the winter can feel like a chicken-or-the-egg problem, even if we know it will boost our internal batteries!
The key is adapting your activity to work with the season, not against it.
Find a Space for Indoor Movement
Don’t forget, movement can happen anywhere, even in a small space during your lunch break!
Time-Efficient Energy Boosters
When daylight is limited, make every minute count with these strategic approaches:
10-Minute Energy Sessions
- 3 rounds of bodyweight exercises
- Quick yoga flows between meetings
- Simple stretching sequences at your desk
- Stand-up movement breaks during calls
Strategic Timing
Time your movement for maximum energy impact:
- Getting your heart rate up a touch before important meetings or presentations
- Right when your usual afternoon energy slump would usually hit
- First thing in the morning to set the tone for your day
- Between tasks for a little mental reset
Maintaining Consistency
Prime your environment and create systems that support regular movement! Some ideas:
- Keep resistance bands in your desk drawer
- Schedule movement breaks in your calendar
- Get your kids in on the fun with a quick brisk walk after school
Pro Trainer Tip: Notice which types of movement energize you most. Some people find strength training invigorating, while others get their best energy boost from a cardio session or rolling out the yoga mat.
Honor what works for your body while maintaining consistency.
Read More: 4 Quick At-Home Winter Workouts for Cold, Busy Days
Step 4: Create Your Cozy Sleep Sanctuary
Let's talk about something we all know makes a huge difference, but can be truly tricky: getting restful sleep.
During these chilly winter months, transforming your bedroom into the perfect sleep environment can be your secret weapon for all-day energy.
This is the perfect time to spring clean your sleep habits!
Your Perfect Sleep Space
Think of your bedroom as your personal retreat. When you get this space just right, you'll find yourself actually looking forward to bedtime (instead of doom-scrolling until midnight!).
Here's how to make it happen:
Finding Your Perfect Temperature
Your body loves to sleep in a cool room. Think of it as your personal hibernation den!
- Layer your bedding like you layer your winter workout clothes
- Keep your room cool (around 65-68°F), but treat yourself to cozy socks because our extremities tend to get chilly
- Pop a humidifier in the corner to combat dry winter air that can wreak havoc on our sinuses and skin
- Use flannel sheets or a weighted blanket for extra cozy comfort
Creating Evening Calm
We all know the temptation to answer just one more email before bed, but let's set ourselves up for success instead:
- Dim the lights as evening sets in
- Switch to soft, warm lighting that signals to your body and brain: It’s relaxation time!
- Install blackout curtains (game-changer for those early winter sunsets!)
- Clear any clutter that might distract you from rest
Your Evening Power-Down
Think of this as your personal care time – you've earned it after taking care of everyone else all day:
90 Minutes Before Sleep:
- Screens off: From phones to TVs to laptops, power down your devices and give your eyes a break from blue light that can keep you awake
- Curl up with that paperback you’ve been meaning to get to
- Try a guided yoga nidra or meditation from your favorite streaming app
- Sip chamomile tea while gratitude journaling about your day, or planning tomorrow
Sleep Success Strategies
You know those nights when you sleep deeply and wake up feeling amazing? Let's make those your new normal:
- Make it a priority to stick to consistent bedtimes, which help increase your quality and quantity of restful sleep
- Make your bedroom a stress-free zone—that’s right, no more answering emails in bed!
- Keep a pen and paper nearby in case something pops into your mind that you must remember to do tomorrow
- Invest in bedding that makes you excited to climb in and get cozy
Step 5: Keep Your Spirits (and Energy!) High
Next up, something that impacts your energy just as much as nutrition or sleep—your mental wellbeing.
When spring feels like it’s not coming fast enough, and your motivation dips, having the right mindset tools can make all the difference.
Adding Brightness to Each Day
It doesn’t take an expert to know our energy and mood are deeply connected. Here's how to maintain your inner spark, even on a gray late winter day.
Start Your Day Strong
Make those precious first morning moments count:
- Jot down three things you're excited about today
- Plan your most important task when your energy naturally peaks
- Pop a sticky note with an encouraging message on your mirror
- Give yourself credit for showing up, even on the days you didn’t want to get out of those cozy covers
The Power of Connection
Energy is contagious in the best possible way! Try:
- Finding an awesome workout buddy who matches your vibe
- Sharing your daily wins in your Instagram stories
- Creating shared goals with your significant other
- Connecting with other people who get exactly what you're going through
Quick Mood Boosters
Think of these as your energy insurance policy:
- Close your office door and dance it out between meetings (yes, really!)
- Take a sunshine break with your favorite podcast
- Text a friend to tell them you’re thinking of them
- Keep your favorite energizing snacks close by
Track Your Success (Without Obsessing)
Get out a pen and paper and jot some quick answers to these questions:
- Which activities leave you feeling energized?
- What time of day do you naturally feel most focused?
- How do different foods impact your afternoon energy?
- When do you feel most accomplished?
Be as detailed as you’d like. Re-read those answers, and notice what unique things work for YOU.
Make It Real Life Ready
Life is full, we get it! Focus on progress you can actually maintain:
- Pick strategies that fit into your existing routine
- Start small and build from there
- Celebrate those consistent daily choices
- Trust that every positive choice really does add up!
Hang in There, Spring is Coming!
Supporting your late winter energy levels does not need to be complicated. Each small step you take—from catching those morning rays to cozying up your bedtime routine—adds up to create lasting energy that powers your daily life.
Start wherever feels most natural to you:
- Soak in some morning sunshine
- Fuel your body with energizing foods
- Move in ways that bring you joy
- Create your perfect sleep sanctuary
- Keep your spirits high with proven mood boosters
The beauty of these strategies? They work together to support you, fitting naturally into your busy schedule. No major lifestyle overhauls needed. Just simple, effective changes that make a real difference.
Spring is coming, friend! You've got this, and we're here to support you every step of the way.
.png)
We’ve Helped Over Half a Million People Boost Their Energy Year-Round!
Ready for a reset, but not sure where to start?
You don’t have to tough it out until spring. Join our next 6-Week Transformation Challenge, complete with:
- Our clinically-proven app (now with speedy AI food logging!)
- Custom macro targets and dietician-approved meal plans
- Quick and effective at-home workouts
- A personal Certified Coach to guide you the entire time
- Access to our supportive FASTer Way community
…And so much more.
Don’t wait, we’re starting our next round soon!
