How to stay motivated – especially in winter

For the bulk of our team, those based in the northern hemisphere, it’s been a long winter. We’ve had intense cold, COVID-related lockdowns, and a noticeable absence of the usual frivolity that distracts us when the days are shorter, the nights are colder, and the idea of sun on bare skin feels impossible.

It can also be harder to stay motivated or optimistic. If this sounds familiar, here are a few tips:

Make time for people.

It might sound like the complete opposite of what you want to do when you’re feeling flat, but making time to catch up with friends or work mates can boost your mood and improve your motivation. Taking time to check in – even if it’s over a video call – for a coffee or a cocktail is really important, and it can be something to look forward to.

Since COVID began, some workplaces are encouraging employees to book in a virtual coffee meeting (fortunately the caffeine is real, the ‘virtual’ part just refers to the meeting) with someone outside of their immediate team. The employees can use this time to check in, to have a casual chat, or to talk through their plans for the week. It’s a nice way to build friendships at work and it can even spark a burst of inspiration!

Make sure you also check in on those people in your life that seem OK, but may be living alone, in stressful circumstances, or are normally very social. Sometimes people find it difficult to speak up and tell others that they need help. Checking in on people in your life is a nice way to show them that you care, that you’re approachable, and that you’re there. The added benefit is that the act of giving and caring for others is said to give you purpose and create happiness. So check in on your neighbours, friends, and team mates – especially the strong and loud ones!

Write down what you’re grateful for.

It may sound cheesy, but it works. Grab some paper and make a list of the things in life that you’re grateful for. There will be more than you think! Plus, the act of thinking about and writing down those positives will help you refocus your brain to reflect on positives rather than negatives you can’t control.

Had a good coffee? An easy commute into work? Watched someone online that made you chuckle out loud? Write it down. It works!

If you’d like some extra reading on the subject, there is a fascinating article that was published by PositivePsychology.com in 2020 about the neuroscience of practicing gratitude. You can see it in full here.

Move your body.

It’s basic science… Moving your body creates heat and warmth. Plus, when we exercise, our body releases endorphins that boost our mood. So if you’re tired and cold and flat at the end of your day, make some time to walk the dog around the block, play a physically challenging game with the kids, join a dance class, join an online yoga class – take 20-30 minutes to move. You’ll feel better for it.

Get some sun.

Again, a tough one when the skies are grey and dark. But 20 minutes of sunlight each day helps maintain your Vitamin D level, and this is what impacts your mood, your brain activity, and your nervous system. If you want a surge of inspiration, get some sun.

If you’re at home, find a space that gets natural light and try to position yourself there. If you’re working on site or in an office, try to use morning and afternoon tea breaks or lunch to get some fresh air and sunlight – if it’s on offer! – there’s no better pick-me-up.

Stay hydrated.

Whether you’re working from a home office, in a busy mill, at a plant, or from the road, make sure you stay hydrated! It can be a simple thing to overlook, especially when it’s cold, but drinking water is a must! While we’re on health, eating properly is pretty important too.

Make your own incentives.

When you’re struggling to find motivation – at work or at home – creating your own milestones, incentives, and rewards can be a great way to break your personal drought.

At work, try breaking your days’ tasks into smaller chunks or writing down the core things you need to achieve. Once you scratch off those items, you’ll feel a sense of accomplishment.

In your personal life, try planning small milestones or activities that you can look forward to. Book in a group video call with some friends of a specific date, plan to watch a specific movie with your partner or family on a set day, or have a virtual Sunday Roast with friends, look for opportunities to create excitement or something to look forward to.

Another idea, courtesy of our HR team, is to start up a workplace challenge, like a team step challenge. They can be a fun way to stay active with your peers.

Focus on the ‘Big Picture’.

And remember, this too shall pass! While the winter (or COVID) may feel long and endless, this is merely a season, and brighter days are ahead!

Finally, don’t forget, it’s OK not to feel OK, and it’s absolutely OK to ask for help. Remember, as part of the GFG family, you have access to resources from ‘I Am Here’, our health and wellbeing support. To learn more, visit: https://gfgalliance.iamheretribe.com/