As the days grow shorter and colder, it’s not uncommon for your mood to take a hit. The fall and winter seasons can bring on what’s known as the “winter blues,” and for some, seasonal affective disorder (SAD). 

If you’re trying to navigate work, relationships, and life in general, it’s easy to feel weighed down. The good news? There are simple, actionable steps you can take to stay upbeat and motivated during these cold months.

Get outside when you can
Even if it’s chilly, getting outside during daylight can improve your mood. Sunlight helps boost your serotonin levels, which are vital to happiness and relaxation. If the sun’s out, bundle up and take a brisk walk, even if it’s just for 10-15 minutes.

If you work or study indoors, position your workspace near a window to soak in as much natural light as possible. This will help you get sunlight throughout the day, even if you don’t have time to go for a walk.

Get You Blood Pumping
It might be tempting to hibernate under a blanket, but staying active is one of the best ways to beat the blues. Exercise releases endorphins, which act as natural mood lifters. Here are some ideas to keep moving this winter:

Hit the gym for weightlifting sessions, or try group fitness classes.

If you’re not up for the gym, bodyweight exercises or a quick jog around your neighborhood can help.

Try skiing, snowboarding, or ice skating if you can access snow. These activities provide a fun workout and get you outdoors in a way that makes the cold weather exciting.

Go for indoor climbing or bouldering. Rock climbing gyms are a great option if you’re looking for a fun, social way to work out. They challenge your body while keeping your mind engaged.

Prioritize quality sleep
The changing seasons can throw off your sleep schedule, especially with fewer daylight hours. However, sleep is critical to your brain function. Studies show without adequate sleep, you’re more likely to feel angry, frustrated, and sad.

Aim to get 7-9 hours of quality sleep per night. Stick to a consistent bedtime routine, and avoid screens at least 30 minutes before bed to improve sleep quality. If you want to go the extra mile, try blackout curtains to block out light and maintain a sleep-friendly environment.

Make time for socializing
Isolation can worsen feelings of sadness or loneliness. Try to connect with friends, even if it’s just a casual hangout. Plan a game night, go out for a meal, or hit up a local event.

Feeling stuck? Check out our guide on 7 Social Hacks for Introverts & How to Find Your Tribe in 2025.

Take care of your space
Your environment has a huge impact on your mood. As you spend more time indoors, making your living space cozy and inviting is critical. Here are a few ideas to spice up your space:

Add warm lighting or candles.

Keep your space tidy and organized.

Throw in some fall-themed decor to keep things fresh.

Add some new art to your walls or shelves.

Move your furniture around to keep things fresh.

A clean, stylish space will help clear your mind and help you feel proud of yourself, despite the occasional low mood. 

Try something new
Engaging in a new hobby or skill can spark excitement and give you something to look forward to. Whether it’s cooking, playing guitar, or trying DIY projects, learning something new keeps your mind sharp and positive.

Need inspiration? Read our article on How to Maintain Limitless Motivation: The Beginner’s Mindset.

Don’t let the season get you down
The fall and winter seasons don’t have to bring you down. By incorporating these tips into your routine, you can stay motivated, happy, and ready to tackle anything life throws your way. 

Remember, it’s all about finding what works best for you and taking small steps to prioritize your mental health.

- Forte team