Winter may bring shorter days and longer nights, but that doesn’t mean we have to struggle through it. As ADHD-ers, we experience the seasons a little differently, our brains are wired to be more sensitive to change, stress, and emotional shifts. This can make winter feel more challenging, but the good news is that there are plenty of things we can try to support ourselves and thrive during this time of year.
Understanding the Winter Shift
Many ADHD-ers are more prone to experiencing Seasonal Affective Disorder (SAD), a type of seasonal depression that occurs as daylight decreases. This happens because our circadian rhythms (our internal clocks) can be more easily thrown off, leading to changes in mood, energy levels, and focus. However, by understanding this, we can explore ways to stay balanced and feel our best.
What We Can Try to Support Ourselves
Instead of letting winter take the lead, we can experiment with a few mindful adjustments to see what works best for us:
Maximise Natural Light
Exposure to daylight plays a huge role in regulating mood and energy levels. If possible, stepping outside in the morning, even for just 10–15 minutes, can make a difference. A short walk, enjoying a hot drink in the garden, or even sitting by a bright window can help reset our internal clock. For those of us who struggle with darker mornings, light therapy lamps can be a useful tool. These lamps mimic natural sunlight and can help improve mood and energy levels when used regularly. Some people find it helpful to use one for about 20–30 minutes in the morning while having breakfast or easing into the day.
Move in Ways That Feel Good
Exercise isn’t just about fitness, it’s one of the best ways to boost dopamine and serotonin, the brain chemicals that help regulate mood. But movement doesn’t have to mean intense workouts or structured gym sessions. It can be as simple as stretching in bed, doing a few jumping jacks to shake off morning grogginess, or putting on a favourite song and dancing around the living room. If outdoor walks aren’t appealing in colder months, indoor movement like yoga, pilates, or even pacing while listening to a podcast can be just as effective. The key is to find movement that feels enjoyable rather than like another task on a to-do list.
Practice Mindfulness
With ADHD, our minds can easily spiral into negative thought loops, especially on grey, gloomy days. Mindfulness isn’t about forcing ourselves to be positive, it’s about bringing our attention to the present moment and noticing what’s happening without judgment. This can look different for everyone. Some might enjoy guided meditations or breathing exercises, while others prefer mindful activities like knitting, journaling, or even savouring the taste and texture of a meal. For those who find sitting still difficult, moving mindfulness, like mindful walking or listening to calming music, can be a great alternative. The more we practice, the easier it becomes to shift our focus from overwhelming thoughts to the here and now.
Create a Routine That Works for You
ADHD brains thrive on structure, but traditional rigid schedules can feel overwhelming. Instead of aiming for a perfect routine, we can build a flexible framework that gives us consistency while allowing for spontaneity. This might look like keeping a general wake-up time but allowing for slow mornings when needed, or setting gentle reminders to eat at regular intervals rather than strict meal plans. Visual reminders, timers, or checklists can help us stay on track without feeling pressured. Some people also find it helpful to use habit-stacking, pairing a new habit with an existing one, like listening to a podcast while getting dressed, to make routines easier to stick with.
Embrace the Cozy Vibes
Instead of dreading winter, we can lean into the things that make it special. This could mean creating a cozy space with warm lighting, blankets, and comforting scents, or embracing seasonal rituals like making a favourite winter meal or reading a book by candlelight. Some ADHD-ers find that engaging their senses, like wearing soft fabrics, sipping on a warm drink, or playing soothing background sounds, can help create a sense of comfort and stability. Rather than resisting the slower pace of winter, we can reframe it as a chance to rest, reset, and focus on self-care in a way that feels good to us.
Finding What Works for You
The key to navigating winter as an ADHD-er is experimenting to find what strategies help the most. It’s okay to have ups and downs, and it’s okay to reach out for support. If you find that SAD is becoming overwhelming despite your best efforts, know that you don’t have to navigate it alone.
I offer free 30-minute calls where we can explore the best way forward for you and see if I’m the right therapist to support your journey. You can reach out at connect@rewiretherapy.co.uk or call 07537 142908 to book an appointment.
Also, don’t forget to grab your FREE Mindfulness Guide from my website, it’s packed with practical tools to help you navigate the season with confidence.
Winter might bring challenges, but with the right tools, we can turn this season into a time of growth, self-care, and renewal.
