How to stay productive in winter

Are you feeling sluggish, having a hard time getting out of bed, and just generally feeling unwell lately? It’s not you – there’s literally something in the air. According to a study by the American Psychological Association, 41% of U.S. adults reported that their stress increases between November and January. With colder nights and shorter days this time of year, how can you stay productive in the winter?

I spoke with Joy Parrish, licensed professional counselor and senior therapy manager at mental health company Headspace, to find out how to beat the winter blues.

The Truth About Seasonal Affective Disorder

Sometimes known as SAD, seasonal affective disorder is a form of depression that affects 5% of Americans about 40% of the year, especially in the fall and winter. Anyone can suffer from seasonal affective disorder, but it is more common in women and people who live further north and get less sunlight in the winter.

Symptoms include mood swings, feelings of hopelessness, appetite and sleep disturbances, physical symptoms such as headaches, stomach aches or fatigue, and difficulty concentrating and making decisions, which can lead to a decline in productivity and performance at work.

“Although the exact cause of SAD is not fully understood, it is often related to reduced sun exposure during the winter months,” Parrish said. “This lack of light can throw multiple systems out of balance by disrupting the hypothalamus – the part of our brain that regulates our heart rate, body temperature, appetite and sleep-wake cycle.” It can lead to an overproduction of melatonin, the chemical responsible for “The hormone responsible for sleepiness, and a drop in serotonin, the hormone that affects mood, appetite and sleep – both of which play a key role in mood regulation,” she said.

Less sunlight during the shorter days of winter can also impact your internal biological clock and your circadian rhythm, which relies on sunlight to activate when it’s time to go to bed and wake up.

How winter affects your work productivity

Now that the clocks have changed, you may find yourself in complete darkness when you leave the office, which can be confusing, depressing, and make it difficult to wake up the next morning. January is considered the least productive month of the year. So what is the connection between winter and your performance?

“Even an hour-long shift can disrupt our internal clocks and take days or even weeks for our bodies to adjust. Because daylight plays a critical role in regulating our circadian rhythms, it also directly impacts our focus, mood, energy levels and sleep quality – all factors that contribute to our performance at work,” said Parrish.

Additionally, exposure to daylight provides a boost of serotonin, which can elevate your mood and help you feel calm and focused. “Without enough sunlight, our serotonin levels can drop, putting us at higher risk of SAD. Morning sunlight, in particular, can increase our alertness by suppressing melatonin, which makes us feel more alert and ready for work tasks,” she explained.

One study found that spending time in nature and sunlight is linked to job satisfaction and organizational commitment, as well as reduced stress and depression. Another study from Cornell University found that employees working in offices with optimized daylight experienced 63% fewer headaches, 56% less sleepiness, and 51% less eye strain, all of which contribute to higher work productivity. “When daylight is scarce, these benefits are diminished, which can negatively impact work performance and overall mood,” Parrish said.

How to stay productive in the winter months

The end of the year brings with it short days and long nights, but is also an opportunity to reflect on the year, celebrate your achievements, and set goals or intentions for the coming year. To combat the effects of seasonal affective disorder and the winter blues in general, Parrish shared her top five tips to keep your productivity high all winter long.

1. Soak up the sun: Get as much natural sunlight as possible – even a short walk at lunchtime can be extremely beneficial. If you’re indoors, sit near windows. Consider using a SAD lamp (also known as a happy lamp or light therapy lamp) to maintain a regular sleep schedule.
2. Meditate: Research shows that two weeks of meditation can reduce symptoms of depression. Try a simple breathing exercise or a moment of calm during the day or before bed.
3. Move: The cold and dark winter weather makes it tempting to skip the gym. Instead, try an at-home workout like a 20-minute yoga session in your living room. Taking a training course offers additional benefits: it builds community and avoids isolation. Every movement is a good movement.
4. Keep an eye on it: Winter can be a particularly tough time because of the stress, social pressure, and added financial strain of the holiday season. So offer yourself compassion and protect your time and energy where you need it. Remember that the winter months will eventually pass – consider planning something to look forward to when winter is over.
5. Seek help: If you are having difficulty managing your SAD symptoms, it is important to seek the help of a professional. Talking therapies such as counseling, psychotherapy, or cognitive behavioral therapy can help you manage your symptoms.

How employers and managers can help their employees stay productive during the winter

There is a lot employers can do to increase the productivity of their teams this time of year. Parrish also offered advice to human resources managers and operations managers on how to support their employees during the winter season.

1. Take it outside: Business leaders can model good health practices by taking outdoor breaks themselves and encouraging their employees to do the same. Suggest taking lunch breaks outdoors or, if possible, scheduling walking meetings to give teams as much daylight as possible during work hours and increase employee morale and energy.
2. Show your flexibility: While flexible working hours may not be feasible for every role, providing flexibility where possible can help employees adapt to seasonal change. Allow your employees to stagger their start and end times to provide a smoother transition into the winter schedule and help them maintain their energy and productivity levels.

Try these techniques to stay productive this winter and start 2025 stronger.