Why Your Motivation Changes with the Seasons - And What You Can Do About It

Why does motivation ebb and flow?

First of all, let’s take a look at what the science tells us. We know that our circadian rhythm helps regulate our sleep-wake cycle and our natural fluctuation in energy levels as the day goes on.

Studies have shown that changes in the light-dark cycle and seasonal changes can influence circadian rhythms, sleep and mood, with these effects being particularly relevant to Seasonal Affective Disorder (SAD) (Dollish et al., 2024).

When we think about it, this is a natural response, as our bodies are used to responding to changes in environmental light throughout the year. As nightfall shifts into the early evening during Autumn and Winter, the environmental signals our bodies receive also change. We may therefore feel lethargic earlier in the day, as the earlier darkness can contribute to our bodies winding down in preparation for rest.

That’s a solid explanation for how the change of seasons affects energy levels, but how does this all influence motivation?

Motivation is an entirely unique concept that is different for every individual. We all have varying amounts of, and sources of, motivation, and naturally, our motivation is influenced by different factors from one person to the next.

In general, the dip in motivation when the seasons change can align with the shift in energy levels that we tend to experience.

From a behavioural psychology standpoint, there are several things going against us in Autumn and Winter: routines and schedules often shift to better align with daylight, the outdoor exercise environment is less comfortable, and comfort foods (typically energy-dense foods, such as creamy pastas, buttery pastries and luxurious hot chocolates) are more appealing.

Research suggests that food intake can vary across seasons, with environmental, social and physiological factors all potentially contributing to changes in eating behaviour (Fujihira et al., 2023; Stelmach-Mardas et al., 2016).

Remember, humans are programmed to choose the “path of least resistance” - the easier option is often the most attractive, unless we deliberately plan with this in mind.

I’m feeling the seasonal slump - how can I stay on track towards my health goals?

At this time of year, it is crucial not to rely on motivation alone to keep you on track. Whether you have fitness goals, health targets or performance goals, motivation can only get you so far. It’s the systems you have built and the environment around you which will determine whether you take action or choose the ‘easier’ option to either skip the workout or order a takeaway instead.

When we’re talking about systems, we mean the processes you have developed over time that promote a positive health or performance-related behaviour. For example, there are nutrition-based systems, such as a daily meal and snack structure, weekly meal prep sessions, or go-to recipes for speedy meals and snacks.

On the other hand, performance-based systems might include a weekly fitness routine combining cardio and resistance training, or a social badminton session that you commit to each week.

Environment is a lot more self-explanatory. In a fitness sense, there are endless environments (i.e. gyms, swimming pools, parks, fitness studios etc.), but our access to these and how comfortable they feel to us is influenced by climate.

Whilst some people thrive when exercising in cooler conditions, others much prefer temperate, or even warm conditions, and so exercise in the cold, dark depths of Winter may seem like an impossible feat.

Environment, Systems, Action!

Based on what we’ve covered, it will come as no surprise that our top tips for staying on track throughout Autumn and Winter come down to two main strategies: shaping your environment and developing strong systems.

Try focusing on one or two of these tips that resonate most with you:

• Build your routine around daylight: if you habitually train after work, see if you can shift this session into your lunch break instead. Rather than waiting for energy to fade with the daylight, you’ll be taking advantage of the brighter part of the day, and you’re likely to return to work feeling more energised for the afternoon ahead.
  
  
• Prioritise daylight exposure: with shorter days and less natural light during Autumn and Winter, try to get outside during daylight hours wherever possible. A short walk outside during your lunch break, an outdoor coffee break or even a morning walk can help you make the most of available natural light. Alongside supporting your circadian rhythm, getting outside can also provide a useful opportunity to move, reset mentally and break up a busy working day.
  
  
• Plan your food before you're hungry: we’re advocates of this one all-year-round, but it is even more crucial during periods of low energy. A weekly meal (and snack!) plan is ideal, but failing that, at least planning out your food a day in advance will remove the fatigue of having to think of meals to cook on the day, as this often leads to us resorting to convenience options like takeaways and ready meals. Remember to stock up your cupboards with nutritious snacks such as nuts, oat bars and wholegrain popcorn to make smart choices easy.
  
  
• Make winter foods work for you, rather than fighting them: there’s no need to completely avoid the foods you enjoy during the colder months. Instead, focus on maintaining a nutritious overall diet while allowing room for flexibility. If you enjoy colder-weather comfort foods, think about how you can incorporate them into balanced meals.
  
  For example, you could enjoy a warming pasta dish alongside plenty of vegetables and a good source of protein, or make your favourite hot chocolate part of a social occasion with friends. The aim isn’t to avoid these foods altogether, but to find a balance that allows you to enjoy them without losing sight of your wider health goals.
  
  
• Protect sleep and recovery: lean into the darker nights and try pulling bedtime forward by 30–60 minutes. Ensuring you get the recommended 7–9 hours of sleep every night is one of the best things you can do to optimise daily energy levels.
  
  Don’t forget: sleep deprivation can also influence appetite and food intake, with research suggesting that partial sleep restriction can increase daily energy intake (St-Onge et al., 2016).
  
  
• Use accountability and social connection: you may already be part of a run club, have a padel partner, or enjoy a weekly HIIT class - if so, stick with it! Having someone count on you to show up or a fitness community to be part of can strengthen commitment. If you don’t have these in place, see if you can encourage a friend or family member to try a new class or book a badminton court with you.

Seasonal Slump, or SAD?

For some, the way in which they are affected by the change in seasons goes a little deeper than the typical lack of energy and motivation. In some cases, the seasonal transition can also lead to persistent low mood, changes in appetite and excessive sleep, which may be indicative of Seasonal Affective Disorder (SAD).

It’s always worth consulting with a GP if you are concerned that you may be experiencing SAD, as they will be able to offer personalised advice.

Summary

Though the change in seasons can have a natural impact on our energy levels and willingness to stick with healthy habits, there are ways to navigate this to keep us on track. By building supportive systems that make exercising and eating well easier, rather than relying on motivation alone, you’ll be better placed to stay on track towards your health goals.