Finding Your Winter Energy: Small Shifts to Stay Bright in the Darker Months
By Mary Curristin
Wellbeing and Performance specialist
As the pace of work stays high and daylight hours grow shorter, it’s easy for our energy and focus to take a dip. During the colder months, many of us spend longer hours indoors, often in meetings, under artificial light or in front of screens which can subtly impact how we feel and perform at work.
But winter doesn’t have to drain our motivation. In fact, it can be an opportunity to reset, refocus and build small daily habits that support both wellbeing and performance, helping us bring our best energy into the workplace and beyond.
As the temperature drops and daylight fades, I always notice how my own routine and my energy start to shift. The darker months can change how we move, eat and recover but with a few mindful adjustments, we can stay steady and well through the season.
Move for Energy, Not Just Steps
When the days are short and chilly, our step count tends to drop and that’s completely natural. Instead of aiming for perfection, focus on movement that feels good and fits into your working day.
Try “movement snacks”: 5-10 minute bursts of walking, stretching or stair climbing between meetings.
If you work in an office, take advantage of your environment, walk to a colleague’s desk instead of sending an email or use part of your lunch break for a brisk walk outdoors.
For hybrid or home workers, try creating a “home commute”, step outside before you start work, pop on a podcast or playlist you love and make it a mini ritual to begin your day with energy.
Podcast rec: The Happiness Lab – “The Science of Walking”
Some days in the workplace, movement might look different and that’s okay. What matters most is consistency and intention, not the step count.
Fuel Yourself Well (and Comfortably)
When work gets busy and daylight is limited, it’s easy to rely on quick energy fixes - another coffee, a handful of snacks and skipping breaks altogether but your body and brain need steady, nourishing fuel to stay focused and productive throughout the day.
Winter naturally brings cravings for warm, comforting food and you can lean into those instincts while still supporting your wellbeing at work. Here’s a simple, hearty recipe that’s become a go-to for busy winter workdays and makes an excellent desk-friendly lunch:
Warm Lentil & Sweet Potato Bowl
Roast diced sweet potatoes with olive oil, cumin and paprika.
Mix with cooked green lentils, chopped spinach and a squeeze of lemon.
Top with feta or avocado and a sprinkle of chilli flakes.
It’s quick, filling, and packed with the kind of slow-release energy we all need on cold days. Most ingredients can be found easily at your local supermarket or ordered online from Waitrose or Tesco in the UK and Trader Joe’s or Target in the US.
Make the Most of Your Daylight
Limited sunlight can have a real impact on alertness and mood especially if you start and finish work in the dark. A few small adjustments can make a big difference:
Step outside within the first hour of waking, even 10-15 minutes helps regulate your body clock and boost alertness for the day ahead.
If you’re office-based, try walking meetings or taking calls near a window to add more natural light into your day.
Keep your evenings tech-light and cosy: reading, journaling or cooking something slow after work can help you unwind without overstimulation.
These small moments can quietly reset your energy and help you feel more grounded amid the workday rush.
A Season to Slow Down and Strengthen
Instead of fighting against the rhythm of the season, what if we embraced it? Winter can be a time to build quieter, deeper forms of strength whether that’s physical consistency, mental resilience or simply giving yourself permission to rest.
The days might be shorter, but they can still be full of warmth, movement and small moments that keep us balanced and well.
As we move through the colder months, it’s not about doing more, it’s about doing what feels right for your body and mind. Small, consistent actions can have a huge impact on how we show up each day for ourselves, our teams and our work.
If this season is asking you to slow down a little - listen. Often, that’s exactly where your energy starts to rebuild. Here’s to finding warmth, light and steady energy even on the greyest workdays!
About Mary
Mary is a wellbeing and performance specialist with a background in elite sport and corporate health. After several years working in the sports industry, she transitioned her passion for human performance into helping individuals and teams thrive in the workplace.
Through her writing, Mary shares insights on movement, mindset and everyday wellbeing inspiring readers to find sustainable ways to feel their best, whatever the season.
Learn more about Mary here!
