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?
