The clocks go back this weekend, which means earlier sunsets, cooler evenings, and more grey, rainy days. Motivation dips, the sofa looks extra appealing, and the urge to hibernate until spring? Very real.

But don’t panic! With a few intentional habits, you can work with the shorter days instead of fighting them. Here’s how to keep your mood steady, science-style.

1. Step outside (Yes, even when it’s cold, wet, and windy!)

Even if it’s cold, wet, or windy. Natural daylight helps regulate your body clock and supports mood. Research shows more sunlight = fewer depressive symptoms and better sleep.

Quick win: schedule a 10–20 min walk early in the day. Even a brisk step outside counts. Treat it as non-negotiable rather than “if the weather’s nice.”

More on sunlight and mood
Workplace daylight & wellbeing

💡 Extra tip: If it’s really dark or overcast, a bright light lamp (light therapy box) can help mimic sunlight and support your circadian rhythm.

2. Stick to a routine & move

Shorter days can throw off your rhythm. Keep wake and sleep times consistent, and move your body — indoors or out. Exercise is a proven mood booster and keeps energy levels up.

Pro tip: treat it like an appointment. When the clocks change, make it your reset point: “New daylight hours = new routine.”

Harvard Health on circadian rhythm

3. Support vitamin D 🌞

Less sunlight = less vitamin D = potential low mood or fatigue. The NHS recommends 10 micrograms (400 IU) daily in autumn and winter.

Check with your GP if you’re unsure. Supplements aren’t a replacement for self-care, just a helpful nudge from your body.

NHS guidance: vitamin D for vulnerable groups
NHS guidance: general vitamin D info

4. Lean into cosy evenings

Instead of grumbling about the dark, embrace it. Candles, fairy lights, soft lamps- let your brain know it’s wind-down time.

Cook, plan meals, take a hot bath, listen to music- engage your senses and savour the slower pace. It’s a mini mood lift in itself.

5. Try new things & stay connected

Reduced daylight can shrink your world, so expand it intentionally.

• Invite friends for a cheese & wine night (or hot chocolate version).
• Start a book club or hobby.
• Engage your senses- photography, baking, music.

Behavioural activation is CBT gold: when your natural cues fade, you create your own.

6. Plan ahead, be kind to yourself

• Schedule your walks, exercise, and evening rituals.
• Pick one social/hobby commitment for the week.
• Remember: the shorter days aren’t “failure season.” They’re just an opportunity to adjust your habits a bit.

Why it matters

Less daylight = higher risk of mood dips and sleep disruption. But supporting your rhythm, light exposure, movement, social connection, and sensory engagement is preventive. You’re not waiting for your mood to crash- you’re going to steer that ship!

Science on reduced daylight & depressive symptoms

Final thought

The clocks are going back. The nights are getting darker. But that doesn’t have to mean winter doom. With a bit of planning, a few rituals, and a conscious shift in mindset, you can go from dragging through the dark to intentionally living in it.

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