Why Winter Kills Motivation in Midlife—and How to Take Action Anyway
It’s cold outside and for many of us in midlife, cold weather doesn’t just chill the air, it drains our energy, focus, and motivation. If you’ve been struggling to get moving, eat well, or stay consistent with your routines during winter, you’re not alone.
This is one of the hardest times of year to feel inspired, especially after the January “new year, new you” energy fades, and spring still feels far away.
Motivation Isn’t a Feeling—It’s an Action
Here’s the reminder we all need: motivation does not come first. Action does.
Most of the time, we’re not going to feel motivated to work out, cook healthy meals, or even show up for ourselves. Motivation often shows up after we take the first step—not before it.
How to Get Motivated When You Don’t Feel Like Doing Anything
When motivation is low, the goal isn’t perfection—it’s momentum. Instead of waiting to feel ready, focus on doing the smallest possible action.
Put on your shoes
Go to the grocery store
Sign up for the class
Action creates energy.
Simple Workout Motivation Tips for Winter
Winter workouts are tough—especially if you’re someone who thrives in warm weather.
What works for me:
Sign up for workout classes in advance
Create accountability so skipping isn’t an option
Decide on your workout plan at the start of the week
Put on your workout clothes. (My Amazon favorites)
If I leave exercise up in the air, it usually doesn’t happen. A plan removes the need for motivation.
Eating Healthy When Motivation Is Low
Let’s be honest—meal planning can feel exhausting in this season of life.
Instead of overcomplicating food choices, I focus on two things:
Protein
Fiber
That’s it.
Simple meals, easy grocery runs, and flexible options like takeout that still support how I want to feel. Progress matters more than perfect planning.
I used ChatGPT to generate ideas, then made a list, and went to the grocery store. I took the action.
Midlife Energy Slumps Are Normal—Especially in Winter
Cold weather can increase fatigue, cravings for comfort foods, and the desire to slow way down. This doesn’t mean you’re failing—it means you’re human.
Midlife energy shifts, hormones, and seasonal changes all play a role. This season is hard, and it’s okay to acknowledge that.
Small Daily Actions Make a Big Difference Over Time
What you do today impacts how you’ll feel:
One month from now
One year from now
Five years from now
You don’t need a full reset. You need one intentional action today.
How to Take Action When You Feel Unmotivated
Ask yourself:
What’s the smallest step I can take today?
How can I remove decision fatigue?
What plan can I put in place so I don’t have to rely on motivation?
Action builds confidence. Confidence builds consistency.
Final Thoughts on Motivation in Midlife
This season isn’t your fault.
You’re not lazy.
You’re not behind.
You’re navigating midlife in a tough time of year—and showing up anyway.
If this resonated with you, I’d love to hear:
What’s one action you’re taking right now—even without motivation?
