Ask the Coach - September 25th
By: Merrill Pierce
Welcome Fall…Simple Ways to Stay Motivated when the Autumn Arrives.
Dear Coach,
The change in seasons always catches me off-guard. I often find myself becoming more lethargic, less motivated and a bit down. Once it starts to get darker earlier, I notice a real shift in my ability to be consistent with my actions – don’t work out as much, eat and drink more and am generally “blah.” I want to go into this Fall feeling like I have some tools. Any ideas? Thank you, J.H
Dear J.H.
Not an uncommon situation feeling during seasonal transitions.
During autumn, individuals often spend more time indoors and reduce their activities.
The same happens in nature; flowers die, leaves fall, and animals go into hibernation.
The autumn and winter months are a time for rest and rejuvenation.
As you prepare for the short, dark days and long cold nights, it is easy for your motivation to wane, allowing unhealthy and unhelpful habits to creep back in.
It is natural to slow down, but equally as important that you don’t stop completely as it’s harder to get moving again from a standstill.
There are effective ways to stay motivated in autumn and winter. This period is particularly well-suited for thoughtful reflection and personal development.
Review your goals and objectives!
Start by looking back and reviewing how far you have come.
What have you achieved and accomplished?
What have you learned?
What needs improving?
What worked well and did not go as planned?
Next, assess where you are right now and what you need to do to become more aligned with your goals and intentions over the coming months.
What action do you need to take?
What needs to be updated or adjusted?
What do you need more or less of in your life?
What healthy habits do you need to recommit to?
Remember your why!
When it’s cold, grey, damp, and miserable, maintaining the motivation to work on your goals can be a struggle.
Especially when simply getting out of bed takes effort.
On those days when you would much rather stay curled up under the duvet, you need to remember why your goals and intentions are important to you.
Identify any season-related obstacles.
For example, if your intention is to improve your fitness by heading out for a run, how will the weather, dark mornings and shorter days affect your plan? Personally, I love the cooler days of Autumn to exercise but, in the winter if I have been out all day, once I am in, I stay put. Takes a lot for me to leave the house again – so evening exercising, or courses are often tricky for me, given my energy.
Get clear on how the seasons affect you and make any necessary adjustments.
Think about getting a “Happy Light,” a wonderful light that sits on or near your workspace and mimics sunlight to enhance mood, energy, sleep and focus but without UV rays.
Stay Inspired
Let’s face it, autumn and winter can be depressing.
There will be days, sometimes even weeks when you feel totally demotivated and when this happens, an injection of inspiration can be just what you need to get back into action.
Make a list of all the things that inspire you such as books, music, films, blogs, TED talks, etc. and have them on standby for when you need them.
Additionally, spend time with people who inspire you and make you feel excited about life.
Take care of your health and well-being.
It can be extremely tempting at this time of year to get home from work, curl up with a blanket and a cup of hot chocolate and not move again until it is time for bed.
The thought of leaving my house on a cold, wet and windy night to exercise is not appealing.
So slow down if you must but stay active.
The fact is that the least active you are, the less energy you have, and it is difficult to maintain motivation when your energy reserves are low.
Identify an activity you can do regularly during the winter months, such as a home workout or simply taking a walk during your lunch hour.
Nourishing your body helps to maintain good health and stay motivated during autumn and winter.
Get enough rest!
Autumn and winter are the seasons for rest and recuperation.
If self-care was lacking during the summer months, now is the time to recommit to a self-care practice.
Getting enough restful sleep is essential.
In the short term, other than feeling tired, you may not notice the adverse effects of not getting enough sleep. Weight gain, mood changes and other adverse affects are proven outcomes of sleep deprivation.
Create a relaxing bedtime routine by leaving electronic devices outside your bedroom, as their blue light may disrupt your natural sleep pattern.
And finally,
7) Declutter your surroundings
Since we spend more time indoors in autumn and winter, it is an ideal time to declutter.
Spring is typically associated with clearing out your home for a fresh start, but there is no reason you can’t also have a clean up at this time of the year.
Now is the perfect time to store your summer items and bring out cozy sweaters, warm blankets, and fall-winter décor.
Get rid of anything that no longer brings you joy.
Feeling comfortable in your home can improve your mood which in turn helps to maintain your overall motivation.
The goal is to make your home feel warm and inviting to you and your guests.
Many animals hibernate in winter, but they prepare extensively before resting.
But to ensure you stay motivated during autumn and winter months, plan, shift your focus and embrace the changing seasons.
Best,
Merrill
