At the time I’m writing this, we’re already halfway through spring, and winter is right around the corner. If you’re like me, winter can be a tough time. Days are short and you feel less motivated.
It can be harder to stay inspired with your goals, or even do simple things like get out of bed. Over the years, I’ve found a few morning hacks that help me fight the winter blues, and I want to share them with you.
1. Getting sun as soon as you wake up
Exposing yourself to natural light in the morning helps regulate our circadian rhythm.
Getting morning sun tells our bodies to stop producing melatonin, which is the hormone our bodies produce to get ready for sleep. Additionally, morning sunlight also increases cortisol levels. This helps us feel alert and get ready for the day.
If you live in a region where there’s little sun, consider buying a sun lamp. This mimics the light coming from the sun and is a great alternative for getting morning sun.
2. Morning movement
Try making it a priority to get your body moving after you wake up. It doesn’t have to be intense exercise or a full-blown workout. You can do gentle movements, such as stretching or yoga.
When we move our bodies in the morning, it improves our circulation and gets us energized.
Part of my morning routine involves taking a walk after breakfast. My morning walk is one of my favorite parts of the day; this is one of the best morning hacks because you get movement and sun at the same time!
3. Waking up at a consistent time
It can be tempting to sleep in during the winter when it’s so cold, but this can be disruptive for our sleep schedules. Our bodies thrive on routine. It’s best to have consistent bedtimes and wake-up times each day.
Waking up at a consistent time is something I personally struggle with, especially during the winter. When I do manage to wake up at the same time every morning, I feel more productive and alert though.
For those who also struggle with this, consider placing your alarm outside your bedroom and near a bright window. This will force you to get out of bed in the morning and get sun immediately.
4. Feed yourself
I never used to be a breakfast person, but I found that eating a healthy meal in the morning sets me up really well for the day. Science shows that people who eat breakfast tend to snack less and make healthier meal decisions.
Breakfast also kick starts your metabolism so you’ll burn more calories throughout the day. There’s so many quick breakfast options out there. You can experiment with different foods in the morning and see what makes you feel good.
On days I plan on being active, I like to make overnight oats the night before. For protein, I’ll have a protein shake.
Here are some other easy breakfast options:
- Breakfast burritos
- Yogurt and granola bowl with fruit
- Toast with avocado or peanut butter
- Having leftovers
5. Avoid checking your phone right away
One often overlooked morning hack is to avoid looking at your phone right after you wake up. When we respond to an email or look at memes in bed, this can deregulate dopamine production.
This can make it harder to focus on bigger tasks later in the day. You might also find yourself craving low-effort dopamine hits, like scrolling through social media or playing games on your phone.
That’s why it’s best to delay being on your phone for at least an hour after waking up. Consider downloading apps to block out distractions if you need help with not checking your phone.
6. Write in your journal
There’s science-backed evidence that journaling is good for you. From reducing anxiety to improving self-understanding, journaling provides a range of mental and physical benefits.
To combine this morning hack with the other ones, you could sit by a bright window and journal while soaking in the morning sun.
Here are some journal prompts you could write about:
- How am I feeling this morning?
- What is my goal for today?
- What is one thing I’m proud of this week?
- How can I improve myself this week?
There are so many more morning journal prompts you could write about, so see what works for you!
7. Practice gratitude
This is something I started doing recently in the morning, and I found it really does help.
Practicing gratitude helps lower stress levels and build resilience. People who do this regularly have a more positive outlook on life and enjoy healthier relationships.
Science even shows that practicing gratitude can rewire your brain!
Experiment with what works for you. You can start a gratitude journal or simply think of a few things you’re grateful for.
8. Do the hardest thing first
This last morning hack has to do with productivity. Doing your hardest thing first thing in the morning is recommended because most of us have more willpower earlier in the day.
Tackling our day’s biggest challenge can help us avoid procrastinating and potentially feeling stressed about not meeting deadlines. This technique is also known as eating the frog and is perfect for anyone who struggles with procrastination or doesn’t like sticking to lists.
You’ll also enjoy a feeling of accomplishment that can build momentum to continue being productive.
Conclusion
Winter can make even the simplest routines feel harder to stick to, but small, intentional choices can make all the difference.
These morning hacks aren’t about triumphing over seasonal depression or becoming a morning person—they’re about giving yourself a little boost during the winter months.
Hopefully, you enjoyed the post and found some of these tips to be helpful.
As always, let me know in the comments if you have any questions!
