8 Healthy Habits to Try Out This Winter
Winter often feels like a season of retreat—long nights, colder days, and the temptation to cozy up at home. Winter is an opportunity to focus on small, intentional habits that nurture your mental and physical well-being. These ideas are more than just suggestions; they’re ways to build resilience and reconnect with yourself during a season that can often feel endless.
1. Get Sunlight
Picture yourself stepping outside in the crisp morning air, your face turned toward the sun. The golden light hits your skin, warming you even in the chill. Morning sunlight is essential for regulating your hormones and supporting healthy sleep patterns. Even if you’re rushing to work or juggling responsibilities, taking five minutes to soak up natural light can set the tone for your day.
If direct sunlight isn’t an option, consider sitting near a window with your coffee or tea, letting the natural light brighten your space. It’s a small ritual that makes a big difference.
2. Move Your Body
I’m fortunate to live in a place where winters are mild, but even here, the occasional freezing temperatures make it tempting to skip the after-work hike. Yet I bundle up, put on my favorite cozy layers, and head out because I know how good I’ll feel afterward. Moving your body isn’t just about exercise; it’s about reconnecting with yourself, shaking off the day’s stress, and inviting energy back into your life.
Whether it’s a brisk walk, a yoga session at home, or even dancing in your living room, find a way to move that feels good. Don’t underestimate the power of fresh air and a little physical activity to shift your mood.
3. Prioritize Social Connections
Winter’s shorter days can make it easy to retreat inside and spend your free time alone. While solitude can be restorative, the times when you feel least social are often when you need connection the most. Picture a coffee date with a friend, sharing stories and laughter, or a cozy movie night with loved ones. These moments of connection remind you that you’re not alone, even in the quieter seasons of life.
If you’re feeling hesitant, start small. Send a text, plan a phone call, or say yes to an invitation you’ve been avoiding. Connection doesn’t have to be grand; it just has to be intentional.
4. Try New Things
Winter can feel monotonous, with its gray skies and repetitive routines. But that’s exactly why it’s the perfect time to try something new. Dig out those craft supplies buried in your closet, start a puzzle, or experiment with a new recipe. Maybe it’s finally taking that pottery class you’ve been eyeing or exploring a new book genre.
These little adventures break up the monotony and give you something to look forward to, creating pockets of joy in your day.
5. Be Intentional
Intentionality is the secret to making your habits stick. If you’re having a quiet day at home, fully embrace it. Light a candle, wrap yourself in a blanket, and let yourself rest without guilt. If it’s an active day, lean into that energy and enjoy it.
Teaching your body to follow your lead—rather than letting the day dictate your mood—helps build trust in yourself and creates a sense of control over your routine.
6. Embrace Physical Touch
Winter is a season of closeness and warmth. Safe physical touch can regulate your nervous system, making you feel calm and grounded. If you’re in a household with loved ones, schedule downtime together. Skin-to-skin contact, like holding hands or cuddling, strengthens your relationships and soothes your mind.
For those who live alone or don’t have access to regular physical touch, consider alternatives. A massage, hugs from close friends, or even cuddling with a pet can meet this need. Don’t overlook the comfort of snuggling with a soft blanket or a cherished stuffed animal. It might seem small, but it’s powerful.
7. Challenge Both Your Body and Mind
Winter can make it easy to neglect your body while overworking your mind. Take inventory of how you’re challenging yourself physically. If you’re not moving much, identify one small change—like a ten-minute stretch or a short walk—and commit to it. Similarly, engage your mind in ways that feel enriching. Read, journal, or pick up a new skill.
The goal isn’t perfection; it’s balance. Your mind and body work together to support you, so give them both the attention they deserve.
8. Adjust Your Habits for the Season
Remember, your needs in winter will differ from those in summer. That’s okay. Habits are fluid and should adapt to what supports you best in the moment. The key is to listen to your body and respond with kindness.
Needing extra support?
If you’re finding this winter particularly challenging—if you’re isolating, feeling unmotivated, or just not feeling like yourself—therapy can help. As a therapist, I specialize in helping women uncover patterns, reprocess trauma, and reconnect with their lives in meaningful ways. You don’t have to navigate the season alone.
Let this winter be the start of something new. Whether it’s through small, intentional habits or deeper work in therapy, you deserve to feel supported, seen, and whole.
I work with adult women virtually throughout California and inperson at my office in Lompoc, CA.
