Move, Motivate, Manifest:
Crushing Your Goals All Winter Long
Author: Dr. Julie. Sorenson, DMFT, MA, LPC
Staying Motivated Through the Winter: Strategies for Energy, Action, and Consistency
As the days grow shorter, darkness slowly starts to arrive sooner, and temperatures drop, many people struggle with motivation. The winter season, while cozy in some respects, can bring fatigue, decreased energy, and dips in mood that may or may not be related to seasonal depression, making it harder to stay focused on goals. Whether it’s related to fitness, work productivity, or emotional well-being, maintaining motivation during the winter requires a blend of intentional strategies and psychological mindfulness.
The Psychology of Motivation
Motivation is commonly defined as the process that initiates, guides, and sustains goal-directed behaviors (Ryan & Deci, 2000). It is influenced by both intrinsic factors (such as personal values and enjoyment) and extrinsic factors (such as rewards and social pressures). During the winter months, the lack of sunlight and colder weather can reduce serotonin levels, affect sleep cycles, and contribute to Seasonal Affective Disorder (SAD), which in turn can impact both mood and motivation (Melrose, 2015).
Understanding how motivation works—particularly during difficult times—can help you take a proactive approach even when you don’t "feel like it."
The Five Second Rule: A Tool for Taking Action
One popular theory to assist in building momentum is Mel Robbins' Five Second Rule. Robbins (2017) suggests that when you have an instinct to act on a goal, you must physically move within five seconds or your brain will kill the idea. By counting "5-4-3-2-1" and then acting immediately, you can short-circuit self-doubt, overthinking, and procrastination.
This technique works because it shifts focus from emotion to action. Waiting to “feel motivated” can lead to inaction and increased anxiety as you talk yourself out of doing the thing you want to or have to do, especially in winter when energy levels are lower. The Five Second Rule encourages proactive behavior and builds trust in your ability to follow through.
Example:
Instead of debating whether to get out of bed early for a workout, you count down from five and start moving. This breaks the loop of hesitation and initiates momentum.
Tips for Staying Motivated in Winter
Here are some evidence-informed strategies to help maintain motivation during the colder months:
1. Set Clear, Manageable Goals
Large goals can feel overwhelming, particularly when energy is low. Break them into smaller, attainable steps and celebrate small wins. According to Locke and Latham (2002), specific and challenging goals lead to higher performance than vague or easy goals.
2. Create a Morning Routine
Starting the day with structure sets a positive tone. Include a happy lamp for light exposure, movement, and intention-setting. Start a checklist so you can check things off when you accomplish them. Morning routines have been shown to improve self-regulation and mood (Flett et al., 2020).
3. Use Environmental Cues
Modify your environment to support your goals. Lay out workout clothes the night before, set reminders, or use visual trackers for habits. These cues reduce decision fatigue and increase follow-through. Set up a zen area with things that will bring you peace. Ensure you have activities to keep you occupied so you aren’t endlessly scrolling.
4. Connect Socially
Motivation is contagious. Enlist a workout buddy, join a group class, or check in with someone regularly. Social accountability increases adherence to goals (Carron et al., 1996).
5. Leverage Natural Light and Movement
Get outside during daylight hours, even for short walks. Natural light and nature help regulate circadian rhythms and boost mood (Melrose, 2015). Regular movement enhances energy and reduces winter fatigue.
Proactive Strategies to Stay Active in Winter
Staying physically active is essential for both physical and mental health, but winter presents barriers. Here are proactive ways to stay consistent:
- Plan Indoor Alternatives: Identify home workouts or indoor classes you enjoy (e.g., yoga, dance, or create an indoor gym.
- Schedule Activity Like an Appointment: Treat it with the same importance as work or school meetings.
- Bundle Up and Embrace the Outdoors: Invest in warm gear to make outdoor activities (like walking, hiking, or winter sports) enjoyable.
- Track Progress: Use apps or journals to keep track of your activity, which boosts motivation and commitment.
Conclusion
Motivation isn’t something we wait for—it’s something we generate through consistent, intentional action. With tools like Mel Robbins' Five Second Rule, structured routines, and proactive planning, it’s entirely possible to stay energized and focused, even through the darkest and coldest months of the year. Remember: action leads to momentum, and momentum fuels motivation. What do you have to lose? Get up and BLAST OFF
References
Carron, A. V., Hausenblas, H. A., & Mack, D. (1996). Social influence and exercise: A meta-analysis. Journal of Sport and Exercise Psychology, 18(1), 1-16. https://doi.org/10.1123/jsep.18.1.1
Flett, J. A. M., Haghish, E. F., & Conner, T. S. (2020). Morning routines and mental health: A multi-study analysis of routine behavior and well-being. Journal of Health Psychology, 25(10-11), 1532–1543. https://doi.org/10.1177/1359105318779676
Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705–717. https://doi.org/10.1037/0003-066X.57.9.705
Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression Research and Treatment, 2015. https://doi.org/10.1155/2015/178564
Robbins, M. (2017). The 5 second rule: Transform your life, work, and confidence with everyday courage. Savio Republic.
Ryan, R. M., & Deci, E. L. (2000). Intrinsic and extrinsic motivations: Classic definitions and new directions. Contemporary Educational Psychology, 25(1), 54–67. https://doi.org/10.1006/ceps.1999.1020