Winter Working Tips

Many people feel more tired, less motivated and experience lowered mood during the winter months. The shorter days, decreased sunlight, and colder temperatures impact on our internal rhythms and neurochemistry, making it harder to feel energised and productive.

While we can’t control the weather, here are 5 things we can control to nurture wellbeing and support motivation at work during winter.

Light

With less daylight hours available, getting outside for just 10-20 minutes of natural light in the morning can have powerful effects on overall wellbeing. Viewing bright light (ideally sunlight) within 30-60 minutes of waking and limiting artificial bright light between 10pm-4am, sets your circadian clock, increases your mood and alertness during the day, and helps you feel ‘sleepy’ earlier at night.

Nutrition

Cold and flu season means our bodies are working in overdrive to stay healthy. You can support your immune system with a winter diet rich in foods containing Vitamin C (citrus, berries, plums, peppers), Vitamin D (salmon, tuna, egg, mushrooms), Vitamin B12 (liver, beef, dairy, fortified cereals and non-dairy milk), Iron (shellfish, spinach, legumes, pumpkin seeds) and Zinc (meat, shellfish, seeds, nuts, wholegrains).

Temperature

If you are shivering at your computer, it is likely that your brain will be preoccupied with trying to regulate your body temperature. On the other hand, if you are too warm and toasty you will want to go to sleep! Find the sweet spot for you in being able to stay comfortable and focused.

Movement

Getting outside to exercise, or even braving the cold to get to the gym, can be a barrier to movement for many people in winter. For an average healthy adult, 150 minutes of moderate aerobic activity and two strength training sessions per week is recommended. Fortunately, there is an endless amount of online workout content to get you moving from the comfort of home. Dance classes, yoga, loungeroom cardio or resistance training are all available with free and subscription options.

Fresh air

Regulating the temperature in your home or office during winter tends to dry out the air and can lead to dehydration, respiratory problems, and dry eyes. If air quality is poor, it can also contribute to lethargy and migraines. Getting outside for some fresh air every day supports digestion, immune function, and cardiovascular health, as well as improving mood and focus.

What else do you do to stay motivated at work during winter?