Shorter days and colder weather can affect how many people feel during the winter months. While some experience only mild changes in energy and mood, others notice a more noticeable dip. The good news is that small, intentional habits can help make winter feel more enjoyable and manageable.
Here are four research-backed ideas that many people find helpful:
1. Build simple routines Winter can sometimes make it harder to stay motivated. Creating small, regular habits can provide structure and a sense of accomplishment. Try scheduling pleasant activities in advance — such as meeting a friend for coffee, visiting a favorite spot, or enjoying a show you like. Even planning time for yourself can feel rewarding. Many people also find it helpful to do everyday tasks alongside someone else (in person or virtually). Folding laundry while on a call, working from the same café, or watching the same movie at the same time can make things feel easier and more connected.
2. Spend a little time outdoors Natural daylight, even on cloudy days, can make a positive difference in how energized you feel. A short walk, a few minutes on the balcony, or any outdoor activity — even in cold weather — can be refreshing. Some people enjoy winter-specific activities like walking in the snow, taking photos, or simply noticing the seasonal changes.
3. Look for moments of enjoyment Finding activities that fully absorb your attention — whether it’s cooking, crafting, puzzles, reading, gaming, or anything else you love — can naturally lift your mood. These “flow” moments happen when the activity feels engaging but not overwhelming. Sharing fun experiences with others, like hosting a casual gathering or laughing together, can make the good feelings even stronger.
4. Add short pauses to your day Taking a few moments to breathe deeply or notice the present can help you feel calmer. Simple practices like pausing for a few slow breaths when you wake up, after a walk, or before heading inside can become easy habits. Many people find that even 5–10 minutes of quiet focus each day makes winter feel less heavy.
A fresh perspective on winter Instead of just waiting for spring, many people choose to see winter as a season for cozy routines, deeper connections, and small joys. Simple actions — getting outside when you can, planning things to look forward to, and staying present — can help the colder months feel more balanced and meaningful.
If winter consistently affects your daily life in a big way, consider speaking with a healthcare professional to explore what options might work best for you.