Finding Motivation in the Winter: Embracing Change Without New Year's Resolutions

Winter with its shorter days and lack of light can bring a natural urge to slow down, rest, and recharge. I certainly feel like I should be hibernating during these colder months, retreating indoors and conserving energy..... At least, there's a part of me that wants to hibernate... (mostly my body!) ...and a part of me (my crazy brain!) that finds it hard to simply sit still and do nothing at all.

I also really dislike the whole "New Year’s Resolution" thing! (they have a tendency to start with gusto and then fail with great reliability!!) But I DO want to find the energy in winter to continue my weight loss and fitness journey and there's a shed load of festive food still in the kitchen that I need to do something about!

So can I continue to embrace the changes I've been trying to make and get back on "track" without the pressure of rigid and unrealistic goals that New Years Resolutions bring?...

Why Skipping New Year’s Resolutions Can Be a Good Thing...

New Year’s Resolutions usually come with high expectations and pressure to change overnight. This leads to frustration and burnout with goals feeling too big or unrealistic. Choosing not to make resolutions allows you to focus on smaller, meaningful shifts that fit your natural rhythm.

Instead of forcing change, winter (with it's 'hibernation feels') warrants a gentler approach! I believe you can honour your body's need for rest while still moving forward in ways that feel right for you. Healthy habits need to be life long lifestyle goals not quick fixes. A New Years Resolution might seem like a great idea and feel compelling to an ADHD brain that loves a project or challenge, but the ability to hyper-focus doesn't necessarily result in long term sustainable change. Small steps, sustained over time, matter for real change, for any brain!

Understanding the Winter Energy Shift...

Winter affects energy levels and mood for many people. Shorter days and colder weather encourage a slower pace. This is a natural cycle, not a sign of laziness or failure. Recognising this helps you work with your body instead of against it.

Here are some common winter energy patterns:

• Feeling more tired or sleepy

• Craving comfort foods and warmth

• Wanting to stay indoors more often

• Experiencing lower motivation for big projects

  
  

Accepting these feelings as normal allows you to adjust your expectations and find motivation in small, manageable ways.

Practical Ways to Stay Motivated Without Resolutions...

If you can’t sit on your bum but don’t want to commit to strict goals (or recognise that being strict this time of year might not work!), then try these strategies:

1. Focus on Daily Rituals

I know that when I start my day "right" (right for me) it makes such a difference! Create simple daily habits that bring comfort and a sense of accomplishment. These don’t have to be big or time-consuming things. Examples include:

• Drinking a warm cup of tea mindfully

• Taking a 10-minute walk outside during daylight

• Writing a short gratitude list each morning

  
  

Daily rituals can build momentum and give your day structure without pressure. Try adding one small thing to something you already do.

2. Set Intentions Instead of Goals

Intentions are flexible and focus on how you want to feel or show up, rather than specific outcomes. So for example:

• Intend to move your body in ways that feel good

• Intend to connect with nature regularly

• Intend to practice kindness toward yourself

  
  

This approach encourages growth without the stress of measuring your success. Write your intentions down, and put them somewhere you will see every day.

3. Break Tasks Into Tiny Steps

If you want to start a new habit, break it down into small actions. Instead of “exercise every day,” try “put out workout clothes before I go to bed” or “stretch for 5 minutes.” These small steps are easier to start and often lead to bigger progress naturally. If you sometimes are challenged by your executive function, it can be particularly helpful to break the task down in to tiny bite size steps. Sometimes just saying to yourself. each of the first few steps, can be enough to get you going. For example: "Just sit up", "Just stand up", "Just walk to the bathroom" "Just pick up the toothbrush", "Just...." etc (saying as many of the tiny steps as you need to) ....next thing I'm in the gym! (Not necessarily very awake! But there! Lol!)

4. Embrace Creative Outlets

Winter is a great time to explore creativity indoors. Painting, journaling, cooking new recipes, or crafting can boost mood and motivation. These activities can provide a sense of accomplishment and joy without feeling like work.

5. Prioritise Rest and Self-Care

Motivation doesn’t mean pushing yourself nonstop. In fact pushing too much is likely to de-motivate you! Prioritise sleep, relaxation, and activities that soothe your mind and body. This creates a strong foundation for motivation, when you’re ready.

How to Use Your Environment to Support Motivation...

Your surroundings can influence how motivated you feel. Here are ways to make your environment work for you in winter:

• Let natural light in by opening curtains or sitting near windows

• Use warm lighting; lamps or candles to create a cozy atmosphere

• If you can, try to find yourself a tidy, quiet, comfy space where you can reduce distractions and stress

• Add plants or natural elements to bring life indoors

  
  

Small changes in your environment can make it easier to stay engaged and positive.

Examples of Winter Motivation in Action...

• Dancing in the living room, doing stretches or taking short walks = Keeping active without pressure.

  
  

• Breaking up work tasks into small steps and rewarding yourself with a hot drink after each one = Staying productive without feeling overwhelmed.

  
  

• Journaling in the evening and trying a new recipe weekly = Being creative and feeling a sense of progress.

  
  

Final Thoughts on Embracing Change in Winter..

Winter doesn't have to be a time of frustration or forced change. By skipping New Year’s Resolutions and focusing on gentle, flexible motivation, you can honour your natural rhythms and still grow. Small daily rituals, setting intentions, and creating a supportive environment help you stay engaged without pressure.

I do think January can be a good time to take stock, to spend some time reflecting and planning for the future / considering longer term goals, but I don't believe it's the time to put big change in to place.

So I will not be resolving to make huge new changes in January. I do have the intention to continue with those habits I've managed to hang on to that make me feel good and to gently ease back in to some of the routines that have been supporting my goals and that have slipped, BUT step by step, one at a time ...so as they say; from little acorns, oak trees grow!

....and just an extra note!! Blogging might appear to be a big new change for me in January!! However, there are many things that people don't know about me! One habit I have that some will not know, is that I journal, not every day, but fairly often. I might hate writing reports and struggle with form filling but let me be creative!.... and I can waffle for England with a pen or keyboard if the mood and interest takes me!

I see this as an extension of an existing journalling habit, and the ground work, reflection and planning for other changes / growth that I hope will come as we head toward the spring!!

.....and a note too; that I've been sitting on a whole blog series for the Clinic website that I've been procrastinating on publishing, so it's not really a completely new thing! ....I probably could just publish!!! So keep an eye out on the clinic website / insta page for blog incoming.... Haha! But apparently I have an ADHD brain!!... Little acorns...