The colder months can seriously impact your motivation, mood, and energy - but they don’t have to. In this episode, I’m sharing how to shift your routines for winter so you can stay productive, energized, and emotionally grounded, even when it’s dark and cold outside. We’ll talk about what actually happens to your dopamine and circadian rhythm during the winter, and how to build practical micro-routines that keep your mood high and your habits consistent.
In this episode:
👉🏻 The science behind why winter affects your dopamine
👉🏻 How to build better morning and night routines for darker days
👉🏻 My go-to winter wellness rituals (movement, light exposure, and self-care)
👉🏻 Dopamine-boosting habits that actually stick
👉🏻 How I’m shifting my daily structure this season
🧠 Listen for: tactical, science-backed, and realistic changes you can make now to feel better all winter
Timestamps:
00:00 – Intro + Housekeeping
03:30 – Why Winter Impacts Motivation & Mood
05:00 – How Dopamine and Serotonin Drop in Colder Months
07:30 – Circadian Rhythm Disruption Explained
09:00 – Why We Seek Quick Dopamine Fixes in Winter
11:00 – How to Regulate Dopamine Naturally
12:00 – Light Exposure Tips (and Why They Matter)
15:00 – Winter Movement & Workout Adjustments
20:00 – Building Routine Anchors for Structure
25:00 – Everyday Dopamine Boosters + Micro Habits
30:00 – How I’m Shifting My Routine for Winter
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