As the days grow shorter and the sun seems to hide behind gray skies, many of us feel our energy dip and melancholy begin to creep in. The winter months often bring what’s called seasonal affective disorder (SAD)—a mix of low mood, fatigue, and sluggishness brought on by limited sunlight.
For me, November through February have long been difficult. That’s why I’ve become intentional about practices that help me live with more hope and joy, even in these shadowed months. This past year, as I’ve worked to manage my depression (it still comes and goes), I’ve discovered practices that keep my mind and heart steady through life’s ups and downs. Some of these are backed by research; others simply help me encounter God’s grace in ordinary life.
As winter settles in, here are five habits that have helped me stay grounded and joyful.
5 HABITS TO CONSIDER
1. Prioritize Movement
When it’s cold and dark, the temptation is to stay inside and stay still. But moving our bodies—even a little—makes a noticeable difference. Studies show mood and stress improve with even modest amounts of walking. The benefit comes less from hitting a specific step count and more from simply getting our bodies moving.
One of the best decisions our family made recently was getting our dog, Teddy, who gives me a reason to get outside, even on the coldest days. On harsher days, a walk around the church building or a treadmill does the trick. Movement in any form is a gift we can give ourselves.
2. Take a Daily Pause for Prayer
I’ve found life-giving rhythm in short pauses during the day. I use the One Minute Pause App to stop, breathe, and reconnect with God. These brief moments reorient my spirit when the day starts to feel heavy or scattered.
Research confirms what Scripture teaches: stillness brings clarity. Even a minute of mindful prayer calms anxiety and restores focus. Whether using an app, a psalm, or simply reciting a short prayer, the aim is the same—to become aware again of God’s constant presence.
3. Listen to Music Instead of News and Podcasts
We live in an era of information saturation. Even good content can leave our minds overloaded. Over time, I noticed my spirit felt crowded, and my thoughts constantly churned.
When I started turning off podcasts and news in favor of music, my heart began to rest again. Worship, classical, quiet piano, and Irish/Celtic music especially draw me back to God with a quiet joy. As part of my daily rhythm, I use the Pause App then sing along with three worship songs. This practice resets my heart toward the Kingdom.
Studies show music lowers stress hormones and activates parts of the brain linked to joy. Sometimes the simplest tools are the most spiritual.
4. Pay Attention to Nutrition
Winter can become a season of comfort food and sugary celebration. I’m grateful for all the holiday treats—and I enjoy them—but I’ve also noticed that what I eat affects not just my energy, but my emotions. Protein, in particular, supports the brain chemistry that regulates mood and motivation.
For me, being mindful of nutrition keeps me more alert and less prone to emotional crashes. I’ve also been experimenting with creatine in my morning shake. While results vary for each person, research suggests it may support mental clarity and focus. The point isn’t a supplement, though—it’s remembering that caring for our bodies helps us better care for our souls.
5. Return to Pen and Paper
Handwriting slows me down enough to pray my thoughts instead of merely recording them. I’ve rediscovered this especially through sermon preparation—breaking down a passage by hand helps me absorb and wrestle with it more deeply.
Research shows journaling can lessen stress and increase clarity. For me, writing is not just reflection—it becomes prayer. Pen and paper help me meet God in the tangle of my own thoughts, which is one of the purposes behind my blog, Paul’s Ponderings.
2 HABITS I’M STILL LEARNING
1. Strength Training
Resistance training builds more than muscle and longevity — it strengthens mood, confidence, and resilience. Studies even link it to lower rates of anxiety and depression. It’s something I want to make more consistent this winter.
2. Getting More Sleep
Short days tempt me to stay up late scrolling or reading, but quality rest remains essential. Sleep restores the mind, supports emotional balance, and gives us the capacity to love well.
AN ACT OF STEWARDSHIP
As the season changes, I’m reminded that caring for our mental and physical health is a form of stewardship—tending to the mind and body God has entrusted to us. It is also part of discipleship. We cannot grow into maturity as followers of King Jesus if we neglect the care of our bodies, hearts, and minds.
When we integrate spiritual disciplines with healthy physical habits, we honor God with our bodies and make space for joy to grow again. Winter will always bring gray days, but it doesn’t have to bring a heaviness to our hearts.
What rhythms help you stay grounded and joyful in the darker months?
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