Winter Is Coming

Have you ever heard of a zeitgeber?

A zeitgeber is an environmental cue that helps regulate our circadian rhythms—the internal processes that influence sleep, wakefulness, energy, and many of the biological systems that affect how we think, feel, and behave.

And one of the most important zeitgebers?

Daylight.

Our bodies are designed to respond to the natural light-dark cycle. Morning light helps signal that it is time to wake, become alert, and be active. As daylight fades, our bodies begin shifting toward rest.

But that isn't quite the world we live in.

By the time fall arrives, it’s dark when I wake up. And soon it will be dark long before the workday ends, practice even begins, homework is finished, dinner is cleaned up, laundry is put away, and we can finally rest.

Our bodies are being asked to keep going long after our natural energy has faded.

And then there’s the cold.

Snow, ice, rain, and cold temperatures can mean less time outside, less movement, less spontaneous activity, less socialization, and more time cooped up at home. Even things that are good for our mood—going for a walk, meeting a friend, getting to a class, letting the kids play outside—can suddenly require much more effort and planning.

Over time, all of this can add up.

At its most extreme, the winter months can contribute to seasonal mood disorders.

But for most of us, the effects are more subtle-less energy and enthusiasm, lower motivation, more irritability, reduced participation in activities, and a greater tendency to withdraw.

And in children this may look like more resistance, more meltdowns, increased boredom, difficulty with transitions, less cooperation, or simply seeming harder to get going.

When everyone in a family has a little less energy and a little less capacity, family dynamics can change too.

Parents have less patience. Children have less flexibility. Everyone may be more inclined to stay home, retreat to screens, or opt out of activities. And the less we move, connect, play, and get outside, the harder it can become to feel motivated to do those things.

This is why the time to prepare for winter is now—not when you are already in it.

Waiting until it is cold and dark to build new habits is much harder than establishing them beforehand.

By January, you may already be tired. Your children may already be resisting. The weather may already be making everything harder. And when your energy and motivation are at their lowest, even the things you know will make you feel better can feel like too much work.

Instead, use the weeks before the colder months to create routines that can carry you through them.

The goal isn't to become perfectly disciplined or to fill your calendar with activities. It is to create enough structure, accountability, connection, movement, and fun that mood-supportive behaviors become part of your family's normal rhythm.

You want to get to the point where they are not things you have to continually convince yourself—or your children—to do.

They are simply what you do.

So what should you focus on now to support your family later?

Movement and Exercise

If you want to keep exercising through the winter, make the logistics easier before the weather makes them harder. Join a class or fitness community that creates accountability. Put workouts on the calendar. Get the equipment or clothing you need. If mornings or evenings are going to be dark, figure out ahead of time when and where movement will happen.

And think about your children, too. What activities can they continue through the winter? What kinds of movement do they actually enjoy?  What are winter weather activities that allow your family to enjoy moving outdoors on the coldest days?

Social Connection

Don't wait until everyone is feeling isolated to start making plans.

Create regular opportunities for connection with people who make you feel good. A weekly class, standing playdate, family dinner with friends, or recurring weekend activity can provide social structure when spontaneous connection becomes harder.

For children, consistent social opportunities can be particularly helpful when outdoor play and neighborhood spontaneity decrease.

Structure and Routines

Fall is a natural time to tighten up morning and bedtime routines.

The more predictable the basic rhythm of the day becomes, the less energy everyone has to spend negotiating it. This is especially important when mornings are darker and everyone is tempted to stay in bed for five more minutes.

And remember that routines are not about controlling children. They are a form of scaffolding—external structure that helps children (and adults) use their energy for the things that matter.

Hobbies and Interests

Make sure you and your children have things to look forward to that can happen indoors.

Winter doesn't have to mean giving up the activities that bring joy and stimulation. It may simply mean shifting some of them. Art, music, reading, cooking, building, games, crafts, creative projects, or other interests can become meaningful sources of engagement when outdoor options are limited.

Time in Nature

Don't assume that cold weather means you have to stop going outside.

Get the gear you need now so that weather doesn't automatically become a barrier. Warm layers, rain gear, boots, and whatever else your family needs can make a surprisingly big difference.  When you have the right clothing there’s no reason not to enjoy a winter trail walk, time at the playground, a bike ride or a catch.

Even short periods of outdoor time and daylight exposure can be worthwhile.

I know clothes are expensive and kids outgrow them.  Take advantage of hand me downs, second hand stores and community swaps.  For every parent looking for gear there is another parent wanting to pass things on for someone else to enjoy.

Embrace the Season

Supporting your mood through winter doesn't mean trying to pretend winter isn't happening.

There is something to be said for leaning into the parts of the season that can feel good: cozy evenings at home, cooking, reading, movies, games, fires, slower weekends, and more intentional time together.

Winter can also be an opportunity to notice when your family genuinely needs more rest.

The goal isn't to fight the season. It is to work with it.

So before the days get shorter, take a look at your family's routines.

What helps each of you feel energized? What helps you feel connected? What makes it easier to move, get outside, socialize, pursue your interests, and get enough rest?

Don't wait until January to figure it out.

Tighten up your foundation now, while you still have the energy to build it.

Because when the season gets harder, you won't have to pile on more work to keep yourself and your family well.

You'll already have the habits in place.

Until Next Time,

Allie

P.S. Don’t forget to check out last week’s post where I talk more specifically about the personal habits I’m working on to prep for winter and the family goals and intentions I’m focusing on this fall.