Shrink Wrap Guest Column: How can I stay motivated through the darker winter months?

This column offers general mental health information and is not a substitute for professional counseling. Students in crisis or seeking professional support are encouraged to contact USU Counseling and Prevention Services (CAPS) at 435-797-1012, visit TSC 306, or access after-hours crisis support by calling or texting 988.  

Dear Aggie, 

Thank you so much for your thoughtful question! Winter can be a beautiful season, but it also brings some real challenges. Shorter days, colder weather, and less sunlight can make it harder to stay active, social, and motivated. The good news is that there are gentle, effective ways to take care of your mental health during these darker months. 

1. Get as Much Light as You Can:  Sunlight plays a bigger role in our well-being than we often realize. It helps our bodies make vitamin D, which supports bone health, immune function, and even our mood. 

Light also helps regulate our natural sleep rhythms. Even a quick 15-minute dose of morning sunshine can make a difference. Try opening your blinds first thing in the morning, studying near a window, or stepping outside during daylight whenever you can. For most people, bright light therapy (usually 30 minutes after waking up), using a 10,000 lux light (these lights are relatively inexpensive), is a safe (get approval from a doctor), low-to-no side effect, effective treatment of choice. 

You can also check in with your doctor about possible Vitamin D supplementation as over ½ the US population is deficient by end of winter. 

2. Keep Your Body Moving: Staying active in winter doesn’t have to mean braving the cold. Gentle movement—even when motivation is low—can boost your mood and energy. Think indoor yoga, resistance-band workouts, dancing around your room, or taking a brisk morning walk with a warm drink. Remember: it doesn’t have to be intense to be helpful. 

The Aggie Recreationg Center (ARC) also has many group classes and personal training sessions. As an added bonus, the ARC has many workout studios with large windows to allow for lots of natural light (see suggestion #1!). 

3. Try Habit Stacking: Habit stacking is a simple way to build new routines by attaching them to habits you already do. This works especially well when motivation is hard to find because your brain is following a familiar pattern. 

Here are a few examples: 

After you eat lunch, review flashcards for five minutes. 

After finishing a class, take three minutes to jot down or prioritize key points. 

While taking a walk, listen to a textbook chapter or lecture recording (when available). 

Small, consistent steps can make winter feel much more manageable. 

If you ever feel like you need a little more support, we’re here for you. You can visit counseling.usu.edu or call 435-797-1012 to connect with us. 

With care, 

— USU Counseling and Prevention Services