Every winter, I hear a similar theme in sessions, and it rarely starts with, “I need to exercise more.”
Instead, it sounds like:
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“I feel sluggish.”
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“I have no motivation.”
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“I’m restless but also exhausted.”
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“I’m in such a rut.”
Winter has a way of amplifying what already feels hard. Shorter days mean less natural light. Colder weather reduces spontaneous movement. We spend more time indoors, sitting, scrolling, and pushing through.
And when energy is already on thin margins, whether because of parenting, chronic illness, neurodivergence, or simply being human, even a small seasonal shift can throw things off.
Here in Chicago, we’ve already experienced record lows followed by record highs this year. That kind of unpredictability can impact mood, sleep, and routine more than we realize.
But here’s the key takeaway: Movement in winter isn’t about doing more. It’s about staying steady.
When Winter Feels Like a Rut
Every year around late January, I start to feel my own energy dip. It shows up as mental sluggishness by mid-afternoon. I notice I scroll more. Starting tasks feels heavier. I get more overstimulated by noise and demands, especially during that transition from school pickup to dinner at home.
For a long time, I interpreted this as a productivity issue. I would think, “Why can’t I just push through?”
But what I’ve learned, both personally and professionally, is that my nervous system simply needs different support in the winter.
Instead of setting unrealistic workout goals, I now focus on what I call anchored movement.
What Is Anchored Movement?
Anchored movement means attaching small amounts of movement to something that’s already happening in your day.
It’s not about carving out an hour-long workout.
It’s about pairing movement with routines that already exist.
For example:
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Stretching while the coffee brews
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A five-minute walk before starting the workday
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Standing during phone calls
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Two songs of movement in the kitchen before dinner
My music of choice? Taylor Swift, Fleetwood Mac, or any upbeat classic rock. Music brings back good memories for me, and nostalgia can be an anchor in uncertain or isolating seasons. Winter, especially, can feel isolating.
Research supports this approach, reflecting that physical activity does not need to happen all at once to be beneficial. Even brief bouts of movement can improve executive functioning, mood, and attention regulation.
Small increments truly count.
Common Barriers to Movement (Especially in Winter)
One of the biggest forms of resistance I see (and feel myself) is the belief that movement has to look like a full workout to matter.
As a busy parent, the time, energy, and schedule coordination required for a “real” workout often felt overwhelming. If I couldn’t do it perfectly, I wouldn’t do it at all.
That mindset creates an unnecessary barrier.
In my work as a mental health occupational therapist, winter often amplifies executive functioning challenges:
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Lower energy
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Harder task initiation
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Disrupted sleep routines
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Increased screen time
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More sensory overwhelm indoors
Instead of approaching movement as discipline, I help clients reframe it as regulation.
Movement is input for the nervous system; activity helps the brain feel clearer and more organized.
Gentle Ways to Incorporate Seasonal Movement
If you’re feeling stuck, here are a few approachable ways to reintroduce movement without overwhelm:
1. Create a Morning Stretch Ritual
Static stretches in the morning can help your body transition into the day.
Simple yoga poses like:
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Cat-cow
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Downward dog
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Child’s pose
You might light a candle or play calming music. Adding ritual can make it feel less like a task and more like care.
2. Protect Your Sleep Routine
Shorter days can subtly disrupt sleep hygiene. It gets darker earlier, and it’s easier to lose track of time.
Maintaining consistent bedtimes and wind-down routines helps stabilize energy, which makes movement feel more accessible the next day.
3. Draw on Nostalgia
If winter feels isolating, think about what used to bring comfort or familiarity.
Maybe that’s mall walking in the suburbs. Maybe it’s a favorite playlist from high school. Nostalgia can be grounding in uncertain times.
4. Rethink Daily Errands
If you live in the city, ask yourself: Do I need to drive everywhere?
Walking to run errands can be a powerful and low-pressure way to incorporate movement naturally.
5. Ask Yourself Better Questions
In sessions, I often ask:
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“What kind of movement feels supportive right now?”
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“What feels doable on a low-capacity day?”
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“Where can movement be paired with something enjoyable?”
These questions shift the focus from performance to sustainability.
Closing Thoughts
We don’t expect gardens to bloom in January, uet we often expect ourselves to operate at full summer output all year long.
Winter movement isn’t about transformation. It’s about steadiness. It’s about giving your nervous system enough physical input to feel clear, regulated, and present.
When we shift from:
“I should work out more.”
To:
“How can I support my brain today?”
The conversation becomes gentler. And the movement goals feel much more within reach.
If you’re feeling stuck this season, you’re not alone. Sometimes the smallest shifts like a stretch, a song, or a short walk, can create the steadiness you’ve been missing.
Reflection Prompts
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What does my energy realistically feel like in this season, not what I wish it felt like?
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When during the day do I feel most sluggish or overstimulated? What kind of movement might support me at that time?
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What expectations am I carrying about exercise that may no longer fit my life right now?
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What is one small, anchored movement I could pair with something I already do each day?
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If movement were about regulation instead of productivity, what would I choose today?
Meet the Author
Allie Karagozian is a licensed occupational mental health occupational therapist at Thrive Ahead Co., located in the Bucktown neighborhood. Allie serves clients not only in Bucktown, but in the larger city of Chicago and surrounding suburbs.
Allie blends emotional processing with practical, nervous-system–informed support to help clients build sustainable routines and deeper self-connection. With experience in anxiety, ADHD, chronic pain, and women’s health, she offers grounded, compassionate care rooted in regulation and whole-person well-being.
Her specialities include nervous system regulation, chronic pain support, time management and planning, women’s health and infertility support, emotion and sensory regulation skills, sleep routines, and activity pacing and energy conservation.
Meet the Founder
Jenn Graus is the incredible founder behind Thrive Ahead Co. and a licensed clinical professional counselor. Jenn is an active guide for her clients, is involved, approachable and attentive.
“You can bet that in a tough session, we’ll still find ways to connect with humor as I truly believe when used well it’s one of the most integrating skills we can have, to know and hold this lightness at the same time as the seriousness and even pain that life brings us.”
(Neurodivergence)(Neurodivergence) neurodivergence. Neurodivergence
