Let’s Build Your Bare Minimum Winter Wellness Plan

Winter draws energy inward. The days become shorter, and the air feels denser. You may find yourself moving a bit more slowly, thinking more quietly, or needing more rest than usual. This is simply the season doing what it does best: bringing your focus closer to home, to your body, and to the rhythms that often get overlooked during the longer and busier days of other seasons.

Each of these six anchors is designed to support your system without demanding drastic changes or extra motivation. Consider them as companions that can coexist with you, even on the slower days.

1. Get Exposure to Light in Ways That Fit Into Your Day

You don’t have to chase after sunbeams or dedicate an hour to nature walks. Start by noticing the natural light that’s already around you. Allow morning light to touch your face as you enjoy a warm drink near a window.

Open the curtains, even if you aren’t in the mood to look outside. Take a moment to step onto the porch or the edge of the sidewalk during your lunch break. Even on cloudy days, natural light has a positive effect. If you find yourself in a place with limited natural light, keep a soft lamp on while you read in the evening. These small exposures help regulate your internal clock and provide subtle cues to your body that the day is progressing.

2. Reinforce a Sleep Boundary That Doesn’t Drift

As the days get shorter and darker, sleep schedules can become disrupted. Late-night scrolling, irregular bedtimes, and increased stimulation can affect your body, even if you think you're resting. To help regulate your sleep, choose a realistic time to disconnect and stop being “on.” Aim to have at least seven hours of sleep before your first commitment the next day.

Establish calming routines, such as dimming the lights, reducing screen time, or using something warm on your feet or shoulders. Remember, the goal isn’t perfection but rather consistency. Your body responds well to regularity, especially during times when daily life feels unsteady.

3. Keep Movement Gentle, Repetitive, and Close to Home

Now is not the time to push yourself too hard, but engaging in some physical activity can help alleviate feelings of stagnation. Choose an activity you already do, such as walking to the mailbox or stretching while waiting for water to boil, and bring more intention to it. Really let your body feel the motion, whether it’s a few shoulder circles or swaying to music for a minute.

On days when your energy is higher, consider taking a longer walk or practicing a gentle yoga sequence. On days when your energy is lower, stick to something simple that still helps warm you up. Even just ten minutes of movement can be enough to help shift what feels stuck.

4. Eat at Least One Warm, Balanced Meal a Day

Cold foods can be harder on the stomach during winter. Even if your appetite decreases, your body often benefits from soft, cooked, and stabilizing meals. Options like stews, broths, or roasted vegetables with a bit of healthy fat can be beneficial.

You don’t need complex recipes -- choose foods that are easy to digest and provide warmth to your core. For example, a spoonful of ghee on rice, coconut milk in a pot of soup, or a soft egg over wilted greens can deliver steady energy without overloading your digestive system. It’s about providing support rather than focusing on precision.

5. Make Room for Recovery in Small, Repeatable Ways

You don’t need to schedule a spa day to reset your system; instead, incorporate small recovery rituals that you will actually stick to. For example, take your time washing your hands after a meeting. Change into comfortable home clothes as soon as you get home from work. Stand barefoot on the floor while you brush your teeth, allowing your nervous system to register the sensation.

These changes may be small, but they serve as reminders that you’ve stepped out of performance mode. Make it a point to give yourself one moment each day that doesn’t require you to respond, plan, or do anything. Sometimes, the most stabilizing aspect of winter care is simply the absence of demand.

6. Let Energy Fluctuate Without Self-Correction

Some days feel lighter, while others do not -- that's part of the winter experience. If you’re feeling off, it doesn’t mean you’ve done anything wrong or that you need to get back on track. When your energy dips, take a moment to acknowledge it, rather than rushing to push through. Perhaps you accomplish just one task that day, and that’s perfectly fine.

When your energy returns, allow it to manifest in small ways: preparing a simple lunch in advance, tidying up a visible space, or writing a note you’ve been putting off. The goal isn’t to make every day productive; it’s to follow your natural rhythm without guilt or pressure.

This plan isn't about achieving every goal every day; it's designed to feel manageable. You might find yourself returning to one key practice repeatedly while other practices come and go. That's still a valid approach. These practices do not need to be meticulously tracked to be effective; they need to be incorporated into your routine. If they are present in your life more often than not, that is sufficient to help you navigate a period that demands less from you.

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"Information courtesy of www.mebykatie.com; Katie Marshall is a certified Medical Esthetician, Acne Specialist, Functional Nutrition Counsellor, Holistic Chef, and Integrative Nutrition Health Coach. Specializing in skin health, gut health, hormone health, and the whole body. The basic premise is that functional nutrition addresses the root cause of the problem and resolves the underlying issue. This differs from conventional medicine, which often prescribes multiple medications to address symptoms, with little regard for resolving their underlying causes. Functional nutrition is more personalized, customized, and holistic in approach. My job is to work with your medical team and advocate for you if necessary."   

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