Staying motivated in winter is hard. 6 tips to make it easier

There's no hiding it: exercising and sticking to healthy habits throughout winter is hard. Really hard. And in a poll of 20,000 of you, 80% said you struggle to get motivated in the winter.

It's no surprise – the days are shorter, the mornings are colder, the weather is wetter, and that urge to retreat from the outside world makes getting up to move your body feel like a monumental task.

"This winter slump is something many of us struggle with," says Nicola Vanlint, a BACP-accredited performance therapist and coach. "The colder months invite us to slow down, but how do we balance that with staying active and healthy?"

Here are 6 tips on how to shift that mindset and try to maintain some energy and motivation throughout the colder months.

Reward yourself

"Sometimes, a little extra motivation is all we need," says Nicola.

Set up a reward system for yourself – for example, after completing a short workout, treat yourself to a warm bath, a favourite TV programme, or your favourite breakfast. "Rewards can act as powerful motivators, and associating positive experiences with physical activity can help you develop healthier habits during the colder months," she says.

Embrace the benefits of exercising indoors

"You don't have to face the bitter cold to stay active," says Nicola. And it's true – especially if you're well-versed with The Body Coach YouTube or app workouts. That doesn't mean it's easy to get motivated, though.

Try to embrace the benefits of being at home – avoiding the icy winds or rain, listening to your own music or podcasts on speakers, wearing your dressing gown until you warm up, or being flexible with timings as there's no need to wait for good weather or daylight to get moving.

Know that it's okay to slow down

It's important to acknowledge that winter is a season that encourages "rest, reflection, and slowing down," says Nicola – so don't feel guilty for enjoying cosy nights in or relaxing on the sofa.

"The goal is balance," says Nicola, "and finding ways to stay active and healthy without pushing yourself too hard. If you embrace the seasonal rhythms while making small efforts to stay engaged, you can emerge from the winter feeling refreshed and ready for spring."

You might want to slow down your workouts as part of the shift in seasons. Would your mind and body prefer a slow strength or yoga session rather than a sweaty, high-impact HIIT session? Rest is important – but too much inactivity can make you feel even more lethargic. Aim to listen to your body and incorporate gentle movement into your day when possible, rather than falling into a pattern of long-term inactivity.

Set small, achievable goals

It's always a good idea to set smaller goals that feel realistic and achievable – but perhaps even more so in winter. "When it's cold and gloomy, the idea of a vigorous workout or a long walk can feel overwhelming," says Nicola.

"The key is to break down your goals into small, manageable steps. Don't commit to an hour-long workout right away – try starting with 10 minutes. Whether it's stretching, yoga, or a brisk walk around the block, easing into physical activity makes it less intimidating. Once you get started, you might find you want to keep going."

Embrace the outdoors in small doses

The lure of staying warm inside can feel mammoth in the colder months. "Even though the idea of going outside might not sound appealing, fresh air is one of the best cures for the winter blues," says Nicola.

If you can, try to step outside during daylight hours – even if it's just for a few minutes. Exposure to sunlight (even on cloudy days) can improve your mood, energise you, and reduce feelings of sluggishness, she says. It might even give you the energy you were looking for to cook a healthy meal or move your body more.

Find a winter workout pal

Accountability is key when motivation is low – and you won't be the only one feeling it. Do you have a friend, family member, or colleague who is feeling exactly how you are right now? Use this to your advantage. You might want to pair up with a friend and commit to doing two 10-minute workouts a week – you could do it with them or virtually keep track of each other's movements.

Not only can it help you stick to your routine, it can be nice to have someone else rooting for you.

This article was written by The Body Coach content team.

Read more on motivation:

• 10 tips if you have zero motivation
• A note from Joe: How to get motivated
• The top 3 motivation barriers – and how to overcome them