Cold Weather

by Tori Roalef
January 14, 2025

When the temperatures drop and the daylight hours are so short, the will to work and stay motivated is challenging. If you're feeling sleepier, struggling to stay motivated, and feeling less productive, we have several tips this week to help you stay warm, energized, and inspired—even when it's too cold to do anything.

The Idea of the Week

When staying active outside, the key to warding off the cold is to stay dry. When you are active outside, you will still build a sweat (even just shoveling snow in the driveway!). While layering clothes is a good tip for staying warm, sweating and regulating our body’s temperature under all the layers are often overlooked.

So, whether you’re looking to go skiing, go for a simple walk outside in the cold, or shoveling snow in the driveway, these two videos share the top tips for staying warm when it’s really cold.

In this first 7-minute video, Lucy Shepard on YouTube shares what she wears in the extreme cold on her expeditions. In this second 15-minute video, DJ from The Bear Essentials channel explains the 10 Big Mistakes that Keep You Cold and how to fix them.

The Practice of the Week

Even if you’re not venturing outside, the cold wintry days can still creep into your body and drain your motivation. What do we do then? Here are 12 ways to stay energized during the winter.

Get your body moving. You do not need to engage in full-on workouts to reap the benefits of moving. Also, the cold can sometimes make it difficult to think about stepping outside to go to the gym. On these cold days, try indoor movement exercises. You can find fun dance workouts for free on YouTube, a walking/standing workout sequence, a morning yoga sequence, or dynamic stretches that get the blood flowing through your body.
Build an energizing music playlist, or find one. Play this playlist during your morning movement session, workout, or to hype yourself up when you need energy for a task.
Build a routine, or alternatively, find something to change up your routine every once in a while.
Find some sunshine. Sunlight is a great way to boost your energy for the day.
When you can’t get sunshine, use light boxes. These are commonly referred to as SAD lamps, (SAD for Seasonal Affective Disorder). Make sure to research the light box before buying to make sure it meets your needs and learn how to use one.
Feeling stuck? Rearrange your workspace. Sometimes a visual rearrangement can feel invigorating and give you a fresh perspective.
Declutter your space. Set a timer for 2 minutes and clear off your desk, workspace, or room until the timer goes off. Clutter in our environments can be visually overwhelming on our eyes and sap away our energy without ever realizing it. Even just a little bit of cleaning can go a long way.
Participate in activities that fill your cup. When we lack motivation, we may just focus on the things we need to do then end our day. However, it’s just as important to spend our time and energy on the activities that fill our cup.
Set scheduled activities with others and maintain your social activities. During the winter, we may tend to isolate ourselves and consequently disconnect from our loved ones. But this may only serve to fuel the isolation and lack of motivation. Make efforts to stay connected with others. Plus, including other people on these activities can help us follow through on the activity and make it harder to back out at the last minute when our motivation falls.
Pay attention to nutrition. Poor nutrition can increase fatigue, so remember to eat a balanced diet. Pay attention to the foods that boost your energy.
Address vitamin deficiencies with your healthcare provider. When you lack key vitamins and minerals, such as vitamin D, your energy may feel depleted.
Monitor your sleeping patterns and make sure you get an adequate amount of sleep and good quality rest.