The Cold-Weather Mood Fix
When
winter
hits,
it
can
feel
like
your
motivation,
mood,
and
mental
clarity
go
into
hibernation.
But
you’re
not
imagining
it—your
brain
genuinely
works
harder
during
the
darker,
colder
months.
With
less
sunlight,
more
time
indoors,
and
disrupted
routines,
your
neurochemistry
shifts
in
ways
that
can
leave
you
feeling
sluggish,
unfocused,
or
just
off.
The
good
news?
You
can
support
your
brain
in
simple,
science-backed
ways
that
make
winter
not
just
bearable,
but
more
energizing
and
manageable.
Here’s
how
to
give
your
mind
the
boost
it
needs
until
brighter
days
return.
Here
are
four
ways
to
support
your
brain
during
winter.
1) Bright
Light
Exposure
–
Morning
is
everything
- Your brain relies on light to regulate its circadian rhythm and serotonin production.
- Try This: Within 60 minutes of waking, sit near a sunny window or use a 10,000-lux light therapy lamp for 15-30 minutes.
- Why it Works: More light + more serotonin = more energy and motivation.
2) Move Every 90-120 Minutes
- Winter lethargy isn’t just phycological. Your brain’s dopamine and norepinephrine drop when you are sedentary.
- Try This: Set a timer to stand, stretch or walk for 1-2 minutes every hour.
- Why it Works: Movement boosts neurochemicals linked to focus and mood.
3) Eat
for
Neurotransmitter
Stability
- Your brain burns 20% of your daily energy and in winter it demands more steady fuel.
- Try This: Add protein to breakfast (eggs, yogurt, nuts, tofu). Include complex carbs in lunch (sweet potato, quinoa, chickpeas, brown rice). Don’t skimp on the omega-3’s (salmon, chia seeds, walnuts, soybeans)
- Why it Works: Stable blood sugar = stable mood.
4) Prioritize Warmth
- Body temperature changes influence of mood-producing areas of the brain.
- Try This: Take a 10-minute warm shower, use a heated blanket, sit in a sauna, sip warm tea in the afternoon.
- Why it Works: Warming activates the parasympathetic nervous system and reduces stress.
Winter
may
change
your
brain’s
rhythm,
but
it
doesn’t
have
to
dictate
your
well-being.
Small,
intentional
habits—light
exposure,
movement,
nourishing
foods,
and
warmth—can
make
a
meaningful
difference
in
your
energy,
mood,
and
resilience.
Think
of
them
as
your
winter
toolkit:
accessible,
doable,
and
powerful
when
practiced
consistently.
With
a
little
support,
your
brain
can
stay
balanced
and
steady
all
season
long.
- Julie "Brain Lady" Anderson