🌒 Managing Energy & Motivation as the Days Get Darker

November can be tough. The clocks have changed, the sky’s a dull grey by 4 p.m., and everything feels just a little… heavier.

If you’ve noticed your energy dipping and motivation fading, you're not alone. For those over 60, shorter days can trigger seasonal sluggishness that affects everything from mood to movement.

But here’s the good news: there are small, practical ways to reclaim your rhythm and feel more alive—even when daylight’s scarce.

Let’s dive into your brighter-day strategy.

☀️ Start With Sunlight (Even If It’s Cloudy)

Light is powerful. It regulates your sleep, mood, and energy. So aim to:

• Get outside within an hour of waking, even for 10 minutes

• Open blinds fully and sit near a window during the day

• Consider a light therapy lamp if natural light is limited

The earlier you get light in your eyes, the more energised you’ll feel later.

🕰️ Keep a Gentle Daily Rhythm

When the body has no routine, it drifts into low-energy mode.

Create a soft structure for your day:

• Wake up and go to bed at the same time

• Schedule meals, movement, and even rest

• Use cues like music or a walk to “bookend” your day

This builds consistency without pressure—and your body responds well to it.

🚶‍♀️ Move First, Think Later

Overthinking kills motivation. So don’t wait to “feel like it”—just start small:

• 2-minute stretch before breakfast

• A short walk after tea

• Light housework while music plays

• Marching in place while the kettle boils

Small actions often spark bigger ones. Movement breeds momentum.

🧠 Feed Your Brain, Not Just Your Belly

Certain foods support better focus, mood, and energy:

• Oats, bananas, eggs – Great for steady fuel

• Nuts, seeds, fish – Brain-loving fats and protein

• Dark chocolate – A little lift (in moderation!)

• Plenty of water – Even mild dehydration causes fatigue

Cut back on sugar spikes—they crash your energy faster than you can say “just one biscuit.”

💬 Stay Connected—Even Briefly

Isolation can sneak up this time of year. Counter it with:

• A quick call to a friend or neighbour

• Joining a class or group you enjoy

• Popping out for a coffee or a short chat at the shop

You don’t need deep conversations—just regular connection.

🌙 Wind Down With Care

Evenings feel longer—but they’re your chance to truly recharge.

Try:

• Switching off screens an hour before bed

• Reading, journaling, or listening to soft music

• Creating a calming ritual (warm drink, stretch, candlelight)

Good rest = more energy tomorrow.

Final Word

If you’ve been feeling a little off lately—it’s not weakness, it’s the season.

But you’re not powerless. With light, structure, movement, food, and connection, you can lift your energy and find your groove again.

It’s not about doing more. It’s about doing what works—for you.