When motivation dips(especially this time of year)…
- Coach Seb
- Nov 25, 2025
- 2 min read
Around this point in the year, a lot of people start to feel their motivation drop.
Energy feels lower.
Everything takes a bit more effort.
Even getting started feels harder than usual.
This is normal!
Youre not being lazy and nothing is “wrong.”
We’re losing daylight.
Less daylight means your brain makes less serotinin (mood, motivation) and more melatonin (sleepiness).
In the UK, people produce up to 50% less vitamin D in autumn and winter - which affects mood, energy and immune function.
So when you feel the dip, its not personal failure.
Its your biology reacting to the season.
But you can support yourself through it.
And you dont need to ‘push harder’ to do that.
Heres some practical things that genuinely help:
10 minutes a day to slow your system down
A walk, a coffee, some music, a podcast… or just sitting.
This helps move your nervous system from “busy / alert” to “rest / repair”.
From sympathetic to parasympathetic.
Your energy returns when your body stops fighting your day!
Get outside into daylight (even when its grey)
You dont necessarily need sunshine - just natural light.
10-20 minutes will help regulate your circadian rhythm and moof more than a can of monster or a coffee. (although it doesnt taste as good!)
People who get daylight exposure in the morning show better sleep quality and higher daytime energy.
Vitamin D daily
From October to March, the NHS recommends supplementation beause sunlight here is too weak to make enough naturally.
Low vitamin D is linked with:
Lower mood
Lower immune function
Reduced muscle recovery
Taking it daily makes a difference you can feel!
I recommend this one from AMAZON £10 for a years supply
Keep structure, not pressure
Motivation is the result of doing the thing - its not the thing that comes first.
If training is tied to emotion (“do i feel like it today?”) you’ll fall off.
If its tied to a rhythm (“I train tue/thur/sat” regardless of how it feels, youll stay steady.)
Small sessions count.
Underpowered sessions count.
“Just go and move” sessions count.
The body responds to consistency, not heroics.
Lower intensity, keep the consistency
You dont need to crush every workout.
In fact tryin to do that at any time burns people out - let alone in winter.
Better to train at 70% consistently than 100% once and then nothing for two weeks.
So…
If youre in the dip right now - please dont wait for january.
January doesn't fix anything.
Routine does.
Steady effort does.
Self-respect does.
If you’re ready to take the next step, click the button below for a free intro chat.
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