When the clocks go back and the days get shorter, many people notice a dip in mood and energy. It’s not just in your head. Reduced daylight directly affects your circadian rhythm, the internal clock that regulates hormones such as cortisol, serotonin, and melatonin.
In clinic, I often see clients who start to feel more tired, flat, or just a bit “off” at this time of year. These subtle changes in light exposure can influence how we feel, think, and function day to day, especially when working from home and spending more time indoors.
1. Get outside early in the day
The most effective thing you can do is get outside soon after waking. Even ten minutes of natural light exposure within the first hour of your day helps to regulate your body clock, support serotonin activity, and lift your overall mood and alertness.
On dark or rainy mornings when getting outside isn’t realistic, I use a light therapy lamp instead. Research shows that 20 to 30 minutes of exposure to a 10,000 lux light can mimic natural daylight and help stabilise circadian rhythm and mood just as effectively.
2. Keep moving throughout the day
Movement is another key factor for mood and energy. You don’t need an intense workout, just moving regularly makes a big difference to circulation, dopamine, and focus. A short walk at lunchtime or between meetings can do more for your mood than another cup of coffee.
I also recommend small “movement snacks” throughout the day, such as a few squats while the kettle boils or gentle stretches between calls. These simple habits keep energy and motivation steady when you’re sitting for long periods.
3. Take mindful breaks
A warm drink can support your wellbeing too, not just for comfort, but for the ritual. Taking a few mindful coffee or tea breaks through the day helps to lower stress hormones, reset your focus, and create small moments of calm.
Even five minutes away from screens can reduce mental fatigue and help you feel more grounded.
4. Stay connected
Working from home can become isolating, and regular social contact is essential for emotional health. Connection supports oxytocin, a hormone that helps buffer stress and improves resilience.
Whether it’s a quick call with a friend, lunch with a colleague, or a walk-and-talk catch-up, these interactions play a vital role in keeping your mood balanced and motivation high.
The takeaway
Light, movement, nourishment, and connection, those are the foundations I focus on with my clients (and myself) to maintain steady energy and mood through the darker months.
Small, consistent actions each day really do make a difference. You don’t need to overhaul your routine, just prioritise what keeps your biology and mind in sync with the season.
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