How to stay motivated in winter

What is motivation and why does it matter for our health?

Motivation is the energy or drive that helps us work towards a goal. It’s not about willpower or being “strong enough”, it’s about having a reason to do something that’s meaningful to you and feeling ready to act on it.

Habits and motivation are connected but they are different things. Habits are things we do automatically, like brushing our teeth.

Once a habit is formed, it takes less energy and motivation to keep doing it. For example, the trigger of getting ready for bed is usually enough to prompt you to brush your teeth without needing much effort.

Motivation is what helps us to start new behaviours and pushes us to keep doing them before they feel automatic.

Before motivation kicks in, we need something called intention – a decision that making a change is important to us.

For example, you might decide to start eating more healthily because you want to manage your heart condition better and reduce the risk of it getting worse. That intention fuels your motivation, which helps you to take action the next time you choose what to eat.

Motivation matters because looking after your heart often means doing healthy behaviours – like exercising, taking medicine, or eating well – over and over again and continuing to stick with them.

These habits can be hard to keep to, especially if they’re new or if you’re trying to cope with other changes in your life at the same time. Without motivation, it’s easy to slip back into old routines that might not support your wellbeing.

Why do we feel less motivated in winter?

Winter brings lots of changes that can make it harder to stay motivated. This is because motivation is often influenced by opportunity, or in other words, the chance to do the things we want to do. In winter, those opportunities can shrink.

Here are a few reasons why:

Weather

Cold, wet, and dark days make outdoor activities less appealing. If you love walking or doing other outdoor activities, winter weather can feel like a barrier.

Routine changes

Holidays, family visits, and shorter daylight hours can throw off your usual schedule. Changes in opening hours of your local gym or swimming pool, for example, can also disrupt your plans.

Social habits

Winter often comes with more eating, drinking, and resting – especially around Christmas. These cultural habits can make it harder to stick to healthy routines. And it’s harder to stick with any new healthy behaviours if the people around you are doing something different.

Mood and appetite 

Some people feel more tired or low in winter, and appetite can increase due to seasonal changes in light and vitamin D levels.

All these factors can make it harder to keep up with new healthy lifestyle changes, especially if you’ve only just started them.

Why is it important to boost motivation in winter?

Staying motivated in winter is especially important for people with heart conditions or risk factors like high blood pressure or high cholesterol. This is because stopping healthy behaviours, even for a short time, can have a knock-on effect.

When it comes to diet, the odd packet of crisps or occasional piece of chocolate will not do much harm. But eating more unhealthy foods than usual for several days in a row can make it much harder to choose healthy foods later.

We can get used to the taste of food that’s high in saturated fat, salt and sugar if we start eating it more often, and we tend to crave more comfort food in winter. This can mean healthier meals or snacks do not seem quite as satisfying and choosing them can feel like more of an effort.

Sticking with health goals is important for managing your heart condition or reducing your risk of developing one.

We know that being active regularly is good for us and lowers the risk of heart disease. But when facing the seasonal challenges of winter, it’s easy to slip into the habit of spending more time indoors, sitting down. Once we get used to doing that, it then becomes more difficult to find the energy to push us to go for a walk or do a home workout.

Stopping some healthy behaviours can also have much higher risks. If you have been prescribed medicine and stop taking it for a few days over the festive period, this can increase your risk of having serious health problems.

When we stop doing healthy behaviours for a longer period, it can also start to affect mood, energy and sleep. This can all add up to making it harder to continue with our health goals.

Whether it’s eating a balanced diet, stopping smoking, or being more active, sticking with these goals is important for managing your heart condition or reducing your risk of developing one.

It’s helpful to think ahead and plan for the challenges winter might bring.

Winter is also a time when people are more likely to experience stress, loneliness, and a lack of structure. These can all affect your motivation and make it harder to stick to routines. That’s why it’s helpful to think ahead and plan for the challenges winter might bring.

Remember that it’s important to be kind to yourself. If you slip up, it does not mean you’ve failed. There’s a big difference between a lapse (a small slip) and a relapse (going back to old habits completely).

Recognising that you’ve had a lapse and choosing to get back on track is a powerful way to stay motivated.

10 tips for staying motivated in winter 

Here are 10 practical tips, to help you stay motivated during the colder months:

1. Reflect on your ‘why’

Take time to think about why you want to stay healthy. Is it to feel better, enjoy time with family, or manage a health condition? Writing down your personal reasons can help you stay focused when motivation dips.

2. Plan ahead for winter challenges

Think about what might get in the way of your goals. Will family visits disrupt your routine? Will bad weather stop you from walking? Planning ahead helps you stay in control and avoid surprises.

3. Make small swaps

If your usual healthy habits are harder in winter, try small changes. Swap a cold salad for a warm vegetable soup or do indoor stretches instead of outdoor walks.

4. Recruit a buddy

Doing things with someone else can boost motivation. Whether it’s a walk with a friend or a shared goal with a family member, having support makes it easier to stick to your plans.

5. Make a commitment

Make a commitment with someone you trust. It could be as simple as saying, “I’ll take my medicine every day over Christmas.” Sharing your goal makes it feel more official and helps with accountability.

6. Track your progress 

Keep a simple diary or use an app to log your activity, meals, or medicine. Seeing your progress can boost confidence and help you stay on track.

7. Celebrate small wins

Reward yourself when you stick to your goals. It does not have to be big – maybe a relaxing bath or watching your favourite show. Just make sure the reward supports your health instead of working against it.

8. Stay connected 

Winter can feel isolating, so make an effort to stay in touch with friends and family. Feeling part of a group, like a walking club or even an online community, can boost motivation and wellbeing.

9. Recognise improvements 

Notice how your body and mind respond to healthy habits. Do you feel more energetic? Are your symptoms easing? These signs help reinforce your motivation and make the behaviour feel worthwhile.

10. Be kind to yourself

If you miss a workout or eat something less healthy, do not beat yourself up. Remember the difference between a lapse and a relapse. Acknowledge the slip and get back to your routine when you can.

Winter might bring challenges, but with the right strategies you can stay motivated and keep looking after your health. Whether it’s reflecting on your goals, planning ahead, or leaning on others for support, small steps can make a big difference.

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