The End-of-Winter Slump: Why You Feel “Off” (and What Actually Helps)
It’s that time of year. It’s been January for a year, the Superbowl is over, and the groundhog said SIX. MORE. WEEKS. So, if you’ve been feeling unusually flat, unmotivated, or emotionally “heavy” lately, you’re not alone.
This time of year, late winter, when we’ve been cold and cooped up for months, can be a perfect storm for low mood and low motivation. People often tell me:
“I know what I should be doing, but I can’t get myself to do it.”
“I feel stuck.”
“I’m tired all the time, and I don’t feel like myself.”
“I keep waiting for motivation to come back… and it isn’t.”
The good news is: this isn’t a personal flaw. It’s a very human response to a season that’s biologically and psychologically hard on us.
Even better news? There are evidence-based ways to climb out of it.
Why This Happens (Without You Doing Anything “Wrong”)
By the end of winter, many of us are dealing with:
Less sunlight (which impacts circadian rhythms, mood, and energy)
More time indoors (less movement, less novelty, less stimulation)
Social isolation (even if you’re not “lonely,” you may be under-connected)
A subtle accumulation of stress from months of pushing through
And for many adults, there’s an added layer: you may be juggling a lot—work demands, family responsibilities, aging parents, health changes, or just the mental load of modern life.
This is a stage of life where many people are outwardly high-functioning, but inwardly depleted.
The Motivation Myth: Why Waiting Makes It Worse
One of the biggest traps I see this time of year is the belief that we need to feel motivated before we act.
Most people think motivation comes first:
“Once I feel motivated, I’ll start walking again.”
“Once I feel better, I’ll reach out to friends.”
“Once I have more energy, I’ll cook healthier meals.”
But psychologically, this is backwards.
The Science: Action Creates Motivation
We don’t have to wait for motivation. In fact, motivation often follows behavior.
Here’s what the science shows: when we start an activity, especially one that includes movement, novelty, social connection, or a sense of progress, our brain begins releasing dopamine. Dopamine isn’t just the “pleasure chemical.” It’s heavily involved in:
drive
focus
reinforcement
the feeling of “I can do this”
So the brain’s motivational system tends to work like this:
Initiate the action → dopamine starts flowing → motivation increases → you’re more likely to continue
This is why taking the first step is often the hardest part. Your brain hasn’t gotten the dopamine “signal” yet.
So if you’re waiting to feel like it, you may be waiting indefinitely.
Instead, the goal is to build momentum—gently and consistently.
What Actually Helps: 6 Small Shifts That Change Your Brain (and Your Mood)
These aren’t “big life overhauls.” They’re the kind of changes that help real adults with real schedules.
1) Get Outside in Morning Light (Even If It’s Cold)
If I could prescribe only one intervention for late-winter mood and motivation, it would be this.
Morning sunlight helps regulate your circadian rhythm (your brain’s internal clock). When your circadian rhythm is off, mood, sleep, energy, appetite, and motivation tend to suffer.
What to do:
Get outside within 30–60 minutes of waking
Aim for 10–20 minutes
No sunglasses if you can tolerate it (you don’t need to stare at the sun—just be outside)
Even on cloudy days, outdoor light is dramatically brighter than indoor light.
And yes, cold counts. You don’t need it to be pleasant. You just need it to be consistent.
2) Stop Trying to “Think” Your Way Out of It
When mood drops, many people go into problem-solving mode:
“Why do I feel like this?”
“What’s wrong with me?”
“How do I fix myself?”
And although there is a place for examining our thoughts, too much of that (especially when we are feeling a little depression, leads to rumination. And rumination often worsens mood and increases emotional fatigue.
A more effective question is:
“What is the smallest helpful thing I can do in the next 10 minutes?”
Mood can shift from DOING something. Change your physical space. Change your clothes. Do SOMETHING.
3) Move Your Body in a Way That Feels Doable
You don’t need a new workout routine. You need your brain and body to remember what forward motion feels like.
Try:
a 10-minute walk
air squats while your coffee brews
one song of dancing in your kitchen
a quick lap around the block
The goal isn’t intensity. The goal is activation.
4) Spend Time With Friends In Person (Even If You Don’t Feel Like It)
This one is big. I’m an introvert, so I get how hard this one can be. However, when tell myself that future Kelly will be really glad that I got out, I bundle up and take myself to book club. AND…I feel energized and a dopamine/serotonin surge that lasts.
When people feel low, they tend to withdraw socially—often unintentionally. But the nervous system is regulated through safe connection.
Texting helps. But in-person time is different. Your brain responds to:
facial expressions
tone of voice
laughter
physical presence
co-regulation
If you’ve been feeling flat, you may not need more alone time. You may need more real connection.
Make it simple:
coffee with a friend
a walk together
dinner at home with someone you like
sitting in the same room while your kids play
It doesn’t have to be a big “night out.” It just has to be real.
5) Use the “Two-Minute Start” Rule
Because motivation follows action, the most important skill is starting.
Try this: choose a task you’ve been avoiding and commit to two minutes.
Put on your shoes.
Open the laptop.
Chop one vegetable.
Step outside.
Send one text.
If you stop after two minutes, you still win. You trained your brain to start.
And most of the time, once you start, you keep going because dopamine and momentum kick in.
6) Treat Your Mood Like a Season, Not a Personality
This is something I say often in my work:
You are not broken.
You are in a season.
The end-of-winter slump is real. It can feel discouraging, especially if you’re usually a motivated, capable person.
But you don’t have to interpret this as “this is who I am now.”
Instead, treat it like something your nervous system is moving through, and support it the way you would support your body through any difficult season.
A Gentle Plan for the Next 7 Days
If you want something concrete, try this for one week:
3 mornings: 10 minutes outside in daylight
3 days: 10 minutes of movement (walk, stretch, anything)
1 time: see a friend in person
Every day: one “two-minute start” on something you’ve been avoiding
That’s it.
Not perfect. Not intense. Just enough to create a shift.
Final Thought: You Don’t Need to Feel Ready
If you’re in the end-of-winter slump, you don’t need a massive transformation.
You need a few small, science-aligned behaviors that help your brain remember how to generate energy again.
And most importantly, you don’t need to wait for motivation.
Motivation is not something you find.
Motivation is something you build, one small action at a time.
If this season has been heavy for you, be kind to yourself. But also: don’t underestimate what one small step can do.
Your brain is listening.
For more help and support with this, please reach out and set up a complimentary consultation directly with me.