By February, many people are feeling the dregs of winter. Energy is low, focus is harder to maintain, and the days feel heavier than expected.
That feeling isn’t imagined. Winter creates real, well-documented challenges that affect energy and motivation especially for people working full schedules during the darkest months of the year.
Below are several winter-related factors that can make everyday tasks feel more draining, along with practical ways to address them
Less Daylight
Shorter days reduce exposure to natural light, which plays a key role in regulating circadian rhythms that influence alertness and sleep quality. Disruption to this rhythm is linked to grogginess and low energy.
Suggestion: Get Light Early
Morning light helps reinforce natural sleep–wake cycles.
Step outside during daylight, even briefly
Less Movement
Cold weather often leads to lower physical activity. Even small drops in daily movement are associated with increased fatigue and reduced mental clarity.
Suggestion: Use Movement as a Reset
Movement doesn’t need to be intense. A little bit can go a long way.
- Short walks
- Light stretching
- Standing breaks
Even light activity improves energy and focus.
Increased Mental Load
By February, workloads remain steady while the momentum of a new year fades. Occupational research shows prolonged cognitive demand without recovery increases stress and fatigue.
Suggestion: Simplify the Workday
Pushing harder often increases fatigue. Take your time and raise your efficiency.
- Narrow daily priorities
- Break large tasks into smaller steps
- Build in brief mental pauses
More Time Indoors with Increased Screentime
Spending extended time indoors with limited environmental variation has been linked to mental tiredness and reduced focus.
Suggestion: Consistent Sleep
Regular sleep and wake times matter more than perfection.
- Keep wake-up times steady
- Avoid drastic schedule swings
Working With the Season
Winter fatigue is common, predictable, and temporary. Small adjustments such as light, movement, consistency, and self-compassion can make the season feel far more manageable.
Energy returns gradually. Supporting it now helps make the rest of the year easier.
Sources:
- Centers for Disease Control and Prevention (CDC): Physical Activity; Sleep Health
- National Institutes of Health (NIH): Light Exposure & Circadian Health
- National Institute of General Medical Sciences (NIGMS): Circadian Rhythms
- American Psychological Association (APA): Workplace Stress, Burnout, Environmental Psychology
