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Time change — Yeah! Or Ugh?
For many of us, a simple one-hour shift in our daily routine is a surprisingly big deal. Sure, it’s not the same as recovering from a trans-Atlantic trip, but it does take a toll. Waking up earlier? Feeling like you’re ready for bed long before your usual hour? You’re not alone.
According to researchers at the Johns Hopkins Bloomberg School of Public Health, even a one-hour clock change can disrupt your circadian rhythm enough to affect mood, sleep quality, and overall energy levels. Another study reported an 11% increase in depressive symptoms in the weeks following the fall “clock-back” transition. And many adults say it takes up to a week to feel fully adjusted.
The good news? A few small, intentional habits can help your body and mind settle into the darker season feeling brighter and more balanced.
As November settles in, many people notice their energy dip a bit earlier in the day. Shorter daylight, cooler weather, and the rush toward the holidays can all affect how we feel. The good news? Even simple daily habits can lift your mood and keep your outlook bright.
Here are seven small, doable ways to feel more energized and upbeat as the days get shorter.
1. Step Outside Within the First Hour of Waking
Morning light—even on cloudy days—helps regulate your internal clock and boosts alertness. Try two to five minutes outdoors or by a bright window. It’s a tiny habit that can make a big difference.
2. Move Your Body in Short Bursts
You don’t need a full workout to feel better. A 10-minute walk, a light stretch session, or even a few flights of stairs can release mood-lifting endorphins. Think “movement snacks” throughout the day.
3. Check in With Someone You Care About
A quick call, text, or coffee with a friend helps combat the feeling of isolation that can creep in during the darker months. Social connection is one of the strongest mood boosters available.
4. Brighten Your Space
Open blinds fully, add a lamp to darker corners, or place a bright, cheerful object in your workspace. Small lighting changes can help counter the early dusk and keep your mind feeling active.
5. Take a Midday Break
We often power through our days, especially nearing the holidays. A 5-minute reset—standing up, breathing deeply, or changing locations—can restore focus and lift mood at the day’s midpoint.
6. Add a Pop of Seasonal Flavor
Enjoy something that sparks joy: a herbal tea, a warm bowl of soup, or seasonal fruit. These little moments of sensory comfort help ground and energize you as temperatures drop.
7. Have Something to Look Forward To
Plan something simple—a new book, a walk with a friend, a weekend outing, or a holiday activity. Anticipation is a powerful mood enhancer and keeps energy high as nights grow longer.
A Brighter Season Ahead
Shorter days don’t have to dim your spirit. With a few intentional habits, you can stay upbeat, energized, and connected well into the winter season.
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