How to Keep Moving When All You Want Is the Sofa (and it's freezing outside)
Winter is officially here, and with the shorter, darker days, it’s completely normal if your energy takes a dip. That strong desire to stay warm inside isn't a sign of personal failure, it's a natural, biological response to less light and the change in seasons. Achieving your goals, whether that's mastering a complex workout routine or nailing the perfect diet is important. But in winter, the challenge is that overwhelming urge to choose the cosy sofa, snacks and the duvet over movement.
This winter, we're not going to fight that inertia blindly; we're going to get smarter and friendlier with our routines. Whether your goal is to maintain progress or simply to move more, the key to staying fit and happy is mastering consistency, the one habit that matters more than any single session, no matter how intense. In this post I’ll share some ideas on how to motivate yourself and keep making progress all season.
When the world outside is dark, cold and wet, motivation to exercise can vanish. To keep your exercise habit consistent and overcome the urge to hibernate, the first step is to support your mental energy. And at this time of year the most helpful things for this is light exposure! These early mornings are dark and cold, we need a plan to work with the little bit of daylight we do get.
Day light exposure helps regulate your mood-boosting hormones and your sleep cycle. Use your lunch break to get outside for 10 minutes. Leave the office or house, stand near a bright window, take a walk around the local area, even if you’re planning a workout later in the day. If you have a light therapy lamp, use it while you eat breakfast or drink your coffee. This helps gently signal to your brain that it’s time to be alert, helping to counter the inertia of the dark morning. Another way to get more daylight is to position your workspace near the brightest window possible. Maximising ambient light exposure throughout the day can help too!
When the sofa is calling, one of the hardest things to overcome is that you need to feel motivated to start. But when it’s cold and wet, use action to create motivation. By using simple, immediate movement to generate the energy and drive you need to get moving.
If starting your workout or heading to the gym feels like a huge mountain to climb, try to make the commitment physical, not mental. Break the process down into two small, steps right before your workout.
The first step is always the hardest. We need to make the decision to move physical, not mental, try not to overthink it!
If you are heading out to the gym, first just get ready, it sounds obvious but, that's it. This small action signals a transition and breaks the mental inertia. Once you are dressed, commit to the next part, putting on your jacket and shoes, grabbing your gym bag and keys, and walking to the front door. Again, don’t over think it. By making the start automatic, you build all the momentum you need to head straight out the door and get going to the gym!
If you are working out at home, start with a really easy movement to begin your warm-up, like doing 10 simple repetitions of a dynamic stretch or light exercise. Just do the movement without overthinking. Starting can be the hardest part, so by making this first movement as simple as possible, you can bypass the urge to overthink and automatically create the flow into your full warm-up routine. Crucially, this initial movement is just the first part of your warm-up. Once your body has started moving, make sure you transition directly into the rest of your proper warm-up routine. This is essential to prepare your body for your workout, protecting you from injury while maintaining the momentum you just created.
To protect your routine, make exercise automatic by linking it to a habit you already do every single day. This removes the need to rely on motivation! Some examples are.
The moment you confirm your gym session for the day, pack your gym bag and immediately place it right next to the door. This small action ensures you can't leave the house without seeing your commitment, eliminating the resistance and delay of gathering your gear when it's time to go.
Immediately after the sun goes down, turn on your mood-boosting bright lights (or SAD lamp). When the environment shifts to dark, let the light cue your shift to activity.
Immediately after you take your coat off when returning home, do 15 minutes of dynamic stretching or foam rolling. This movement stops the sofa from immediately winning and forces a physical disconnect from your workday.
By chaining exercise to an existing habit, you remove the hard choice out of the equation and make the transition to your full workout smooth and effortless.
Consistency is paramount. On days when the winter fatigue hits hard, don't abandon your routine. use these adjustments to maintain your progress.
Keep your high-intensity or strength sessions in your routine. On days when you feel the seasonal drop in motivation, challenge yourself to maintain the intensity of the movements, even if you can't match your usual volume, If your energy is low and your usual volume feels like too much, remember this: something is always better than nothing. Use a strategic reduction (like doing three sets instead of five, or 25 minutes instead of 45) as a tool to salvage the day. This lets you finish feeling successful, keeping your progress and commitment moving forward.
Warmth as an Enabler: If the idea of leaving the warmth for a cold gym is the barrier, focus on warming indoor moves right before you leave. Compound bodyweight exercises (squats, lunges, press-ups) raise your core temperature quickly, making the transition to your workout environment less jarring.
Rest is not failure, on days when your energy is genuinely low, or if you feel a cold starting, please listen to your body. Instead of pushing through it, dedicate that time to active self-care like stretching, foam rolling, or gentle yoga if you feel up to it. This prevents injuries, improves mobility, and most importantly, it protects your commitment to health and consistency, ensuring you are ready for a high-effort session when you’re feeling better.
Why We Crave More in Winter.
If you're finding yourself reaching for the biscuit tin more often, it is completely normal! This isn't a lack of willpower, it's a combination of biology and habit. The reduced light affects the hormones that regulate your mood, causing your brain to seek the comfort and quick energy of high-sugar or high-carb foods. We also naturally associate warm, hearty food with coziness. We can beat this by choosing smarter options that satisfy those cravings!
Make sure every meal includes a source of protein (lean meats, fish, eggs, beans, lentils, or dairy). Protein takes longer to digest, helping you feel fuller and more satisfied. This is your best defence against unnecessary winter snacking, and it provides the building blocks to maintain muscle mass from your consistent workouts.
Embrace Warming, Nutrient-Dense Foods: Swap cold salads for warm soups, stews, and roasted vegetables. These are naturally packed with the vitamins and minerals needed to support your immune system, and the warmth itself is hugely comforting on a cold day.
Don't Forget Vitamin D: The lack of sunlight means your body isn't producing enough Vitamin D, which is hugely important for energy and mood. Since it's nearly impossible to get enough from food alone, the UK government advises everyone to consider taking a daily supplement throughout the autumn and winter months.
Hydration is Key: Cold air and dry indoor heating can lead to dehydration without you realising it. Keep water, herbal teas, or warm lemon water on hand. Proper hydration helps maintain energy and prevents the fatigue that often creeps in and leads to skipping workouts.
What you eat directly impacts your energy levels, mood, and immunity—all crucial factors in maintaining your exercise habit. This winter, let's focus on supportive nourishment that makes you feel great, not restrictive diets that just drain you.
Don't Let Winter Stop Your Progress
This winter, let consistency be your superpower! Be kind to yourself by celebrating the commitment of showing up, but never lose sight of the expectation that you will show up. Your dedicated effort, is the best way to get through the winter. When spring finally arrives, you won't be starting over you'll be strong and steadily getting closer to your goals.
Book your free consultation with me today to lock in a customised strategy that ensures your progress is guaranteed whatever the season!