Winter wellbeing: How to stay motivated when it’s cold and grey
When it's cold outside, it’s tempting to hit snooze, burrito yourself in a doona and hibernate until spring. But staying on top of healthy habits during the coldest and greyest months is essential to beating those ‘winter blues’.
To help you stay on track, we spoke with Luke Foster, Group Manager Clinical Operations at nib.
“While running and surfing help me embrace the cold, I know it’s not for everyone,” says Luke. “The most important thing is to find small ways to look after yourself every day so you can enjoy year-round wellness.”
Here are his top tips for staying motivated and feeling good this winter – no matter how strongly the doona calls to you.
Make moving easy
Winter workouts don’t have to mean braving the cold or pushing through unpleasant morning runs. The trick is to make movement easy and enjoyable, so it’s a no-brainer, even on grey days. Remember, something is better than nothing.
Try these winter movement tips:
Lay out your workout gear the night before so you’re not making decisions while you’re half asleep. Try moisture-wicking exercise clothes to stay comfy and reflective gear for safety.
Take a lunchtime walk for fresh air and sunlight. It’s a great way to sneak in steps and beat the 3pm slump.
Try a walking pad or indoor step challenge so you can get your steps up while binging your favourite show.
Switch it up. If you’re over the gym, try a hot yoga class, boxing or even a home workout for something new.
Walk with a friend. They’ll help keep you accountable, plus a ‘walk-and-talk' makes movement more fun.
Fit tip: visit nib Rewards for discounts and offers on activewear and everything you need to keep moving, even when winter makes it tempting to stay indoors.
Beat the winter slump
While technically humans can’t hibernate, shorter days, less sunshine and cold weather can all impact your energy. But there are simple ways to boost your mood and avoid the dreaded ‘winter slump’.
Easy mood boosters:
Start your day with natural light. Open your curtains, have your morning coffee by a window or go for a quick walk outside.
Try a light therapy lamp which is especially helpful if you experience seasonal affective disorder (SAD).
Ditch screens before bed. Blue light can mess with your sleep, so try reading or listening to music instead.
Make social plans (even if you don’t feel like it!). Regular catchups with friends or family help lift your mood.
Move your body, even just a little. A quick stretch, a walk or a short workout can make a huge difference.
Give your brain a boost
We all have tough days, but taking small steps can keep your brain engaged, lift your mood all season long and help you achieve your goals.
Small ways to improve your mindset:
Set micro-goals. Instead of “I’ll work out more,” try “I’ll stretch for 5 minutes after breakfast.” Start small and don't put too much pressure on yourself.
Celebrate small wins. Even getting out of bed on a cold morning deserves a pat on the back.
Find your crew. Group classes, team sports or a walking buddy can keep you motivated and make movement more fun.
Get out of the house. You can stay warm and leave the house. nib members can access discounts on entertainment like movie tickets to give you something fun to do when it’s cold outside.
Wind down with a hot shower, comfy PJs and a cup of herbal tea – your night-time routine matters.
Start now: Don’t wait for the perfect day to build healthy habits. A small step today is better than none at all.
Mood tip: if you’re struggling with motivation, low mood or SAD, a health professional can help. nib members can book a telehealth consult with a medical doctor or nurse practitioner through our partner hub.health to discuss your symptoms, explore treatment options, and get support tailored to your needs – all from the comfort of home.
Prioritising your health now means feeling stronger and more energised all year round. Start small, stay consistent, and make the most of not just winter, but every season.
If you or someone you know needs help, please call:
Lifeline: 13 11 14
Beyond Blue: 1300 22 4636
Kids Helpline: 1800 55 1800
The information contained in this article is provided as general information only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. For personalised medical advice, always consult your qualified healthcare professional.