7 Habits to Help Beat the Winter Blues

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?

Paul’s Ponderings is a blog dedicated to reflecting on Scripture and encouraging believers to live out their faith with love and purpose.

7 Habits That Help Me Beat the Winter Blues

As the days get shorter and the sun seems to disappear behind gray skies, I can feel my energy dip. The winter months often bring what’s called seasonal affective disorder (SAD) — a mix of low mood, fatigue, and sluggishness that hits when sunlight is scarce.

For many years, the months of November through February have been a dark time for me. That’s why I’ve become intentional about developing practices that help me live with more hope and joy, even in these shadowed months.

This year, as I’ve focused on managing my depression (it still comes and goes), I’ve discovered a few habits that have made a real difference in keeping my mind and heart steady through life’s ups and downs. Some are backed by science; others simply work for me. As we head into winter, here are seven habits that help me stay grounded and joyful.

5 Habits to Consider

1. Getting at Least 10,000 Steps a Day

When it’s cold and dark, it’s easy to stay inside — but moving my body makes a huge difference. Research shows that regular walking boosts mood, lowers stress, and helps regulate sleep. Research also shows these benefits start showing up with 4,000 steps. It is more about getting our bodies moving than the actual number of steps.

The decisions to get Teddy, our family dog, has really benefited me because he gives me a reason to get outside and walk, even on the coldest days. But if the weather’s too harsh, a walk on the treadmill or a few laps around the block still carries the same benefits.

2. Taking a Daily Pause for Prayer and Mindfulness

I use the One Minute Pause App to stop, breathe, and reconnect with God. Those short pauses reorient my spirit and help me reset when the day feels heavy.

Science shows that even a few minutes of mindful prayer can lower anxiety and restore focus — and I’ve definitely experienced that. I’ve also used the guided prayers on the YouVersion Bible App. Whatever tool you use, the goal is to slow down and become aware of God’s presence again.

3. Listening to Music Instead of Podcasts

Music has a way of reaching the soul that words alone can’t.

We live in a time of information overload, constantly drawn to all the great content available at our fingertips. I realized I was drowning in that information, and my mind was becoming overwhelmed. When I unintentionally began listening to more music and fewer podcasts, I found that my heart began to rest again — and my thoughts turned more easily toward God. 

I’ve also found that the type of music matters. This summer, after noticing how much music was helping me, I decided to listen to some 80s tunes — but instead of lifting my mood, they made me feel melancholy. Now I still sneak a few of those songs into my rotation, but most of what I listen to is worship, classical, and Irish/Celtic music. As part of my daily rhythm, I take a Pause and then sing along with three worship songs. That simple practice helps my focus return to God and His kingdom.

Studies show that music reduces cortisol (the stress hormone) and activates parts of the brain connected to joy — a simple but powerful way to fight the grayness of winter.

4. Focusing on Protein (150–200 Grams a Day)

Good nutrition affects more than just energy — it impacts mental health, too. Getting enough protein supports neurotransmitters that regulate mood and motivation.

When I hit my protein goals, I stay more alert and less prone to the afternoon crash. And since I feel fuller throughout the day, I’m far less likely to snack mindlessly or binge eat at night.

Along with prioritizing protein, I’ve started adding creatine to my morning shake. While I don’t have hard evidence from my own experience, research suggests that creatine can support mental clarity and focus by helping the brain produce energy more efficiently. Studies have shown small but measurable improvements in memory and attention with regular supplementation. So while my results are anecdotal, the science seems to back up what I’ve noticed.

5. Returning to Pen and Paper for Writing

When I write by hand, I slow down enough to think and pray through what’s going on inside me. I’ve especially rediscovered this during sermon preparation — breaking down a passage and taking notes by hand helps me process truth more deeply.

Research shows that journaling can reduce stress and improve clarity, but for me, it’s more than that — it’s a form of prayer. Writing helps me bring my thoughts before God, which is one of the reasons I started Paul’s Ponderings in the first place.

2 Things I Want to Improve

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 sleep is essential. Quality rest restores both body and mind and helps regulate the emotions that can so easily drift out of balance in the darker months.

An Act of Stewardship

As the season changes, I’m reminded that caring for our mental health is a form of stewardship — tending to the body and mind God has given us. It’s also a crucial part of discipleship. We cannot grow into maturity as followers of King Jesus if we remain chained by the weight of depression or neglect the care of our whole selves.

Incorporating spiritual disciplines into our daily habits reminds me that the physical, mental, and spiritual all work together to make us who we are.

What helps you stay grounded and joyful during the long winter months?

Paul’s Ponderings is a blog dedicated to reflecting on Scripture and encouraging believers to live out their faith with love and purpose.