As grey skies and early sunsets take over the West Coast, many people notice their motivation slip right along with the daylight. Recent reporting from The Guardian (November 2, 2025) highlights growing research on how seasonal shifts in light exposure can influence the brain. Reduced daylight appears to disrupt dopamine activity — the neurotransmitter responsible for drive, focus, and mental energy — making intentional, mood-supporting habits even more important during the darker months.
To help people stay balanced this season, Fitness World is spotlighting simple, science-informed strategies to support dopamine regulation and overall wellbeing. According to Nastasia Liavas, VP of Fitness Services, routine matters more than intensity. “When gloomy weather affects how people feel and function, even tiny daily habits can help retrain the brain’s reward pathways,” she says. “It’s all about building resilience through movement, rest, and mindful awareness.”
Liavas recommends five dopamine-supportive habits for fall and winter:
- Move every day
Even short bursts of activity make a difference. A brisk walk, a quick stretch, or a few minutes at the gym can spark dopamine release and sharpen mental clarity. - Acknowledge small wins
Checking off achievable tasks — from tidying a room to completing a weekly workout plan — creates a steady, healthy rhythm of dopamine that keeps motivation alive. - Strength train in manageable pieces
Resistance-based exercises help balance hormones by supporting dopamine while lowering cortisol. Foundational moves like squats, planks, glute bridges, and push-ups can be done anywhere and build both physical confidence and mental strength. - Take mindful pauses
Even a minute or two of intentional breathing, meditation, or silent walking can soothe stress responses and support more consistent dopamine patterns. - Prioritize steady sleep
Staying close to seven hours or more helps dopamine receptors function properly. A regular bedtime and wake time can protect energy, mood, and attention.
As winter settles in, it’s easy to feel at the mercy of shorter days — but our brains are remarkably adaptable. With small, consistent actions, anyone can support healthier dopamine rhythms and soften the seasonal dip in motivation. The key isn’t perfection; it’s creating a few reliable habits that help the mind and body stay aligned.
Fitness World encourages everyone to view this season as an opportunity to reset. By moving with intention, celebrating progress, and nurturing rest, you can build a foundation of resilience that lasts well beyond the winter months.
