Ask the Coach - Welcome Fall…Simple Ways to Stay Motivated when the Autumn arrives
By: Merrill Pierce
Dear Merrill,
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?
Autumn is a time when many people start to slow down and become more insular.
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.
Here are a few simple ways you can stay motivated during autumn and winter – this is a perfect time of year for reflection.
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 didn’t 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 changes need to be made?
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.
And part of that should include getting plenty of rest and good quality sleep.
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.
Set up an evening schedule –try to leave all electronic devices out of your bedroom as the blue light emitted from them is believed to disrupt the body’s biological clock.
And finally,
7) Declutter your surroundings
We tend to spend more time indoors during the autumn and winter months, so it’s a great time to declutter.
Spring is typically associated with clearing out your home for a fresh start, but there’s no reason you can’t also have a clean up at this time of the year.
In fact, it’s an ideal time to put away all your summer clothes and furnishings and pull out your comfy sweaters, warm blankets and other cozy fall-winter clothes and 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 aim is for you to feel like your home is giving you and your guests a warm, welcoming hug.
Many animals hibernate in winter and although they do nothing but rest during this time, they do a huge amount of preparation in advance.
But to ensure you stay motivated during autumn and winter months, plan, shift your focus and embrace the changing seasons.
Trusted Resources: Books & Podcasts ,Dr Joe Dispenza – Motivation, Mel Robbins, Brene Brown, Abraham Hicks, Dr Wayne Dyer, Lewis Howes, The Personal Development School
Best,
Merrill
