As the nights draw in and the festive season looms on the horizon, the motivation to maintain healthy eating and exercise habits can slip. A selection of experts share their tips to help busy professionals keep in shape as winter approaches.
Autumn is upon us, the days are becoming shorter and colder, and the temptation to let exercise routines slip and make a serious dent in the contents of the biscuit barrel is increasing. This seasonal dip in motivation can be further compounded for professionals by the events calendar, which tends to get into full swing in October and November, followed by the Christmas party season.
So, how should hard-working lawyers, particularly those with busy social calendars or family commitments, maintain healthy habits during a period when many people struggle with motivation and work can often be at its busiest?
During a busy season, try and focus on small daily ‘anchors’ that can help provide stability even when the calendar is unpredictable.
Dr Ravi Gill is a practitioner psychologist and the founder of Smart Mind Health. She provides the following tips for those struggling with motivation to exercise during the colder, darker months:
- Light exposure: Try to get outside, even briefly, during daylight hours; morning light is especially regulating for mood and energy.
- Structure: Schedule exercise like an appointment to reduce decision fatigue.
- Environment: Prepare clothes or gear in advance to make starting easier.
- Pairing: Combine exercise with something enjoyable (music, podcast) to boost motivation.
- Self-compassion: Aim for consistency over perfection – small efforts still have a big impact.
Don’t aim for perfection
During the busy, darker months Dr Gill also recommend focusing on “flexibility rather than perfection”.
She says, “During a busy season, try and focus on small daily ‘anchors’ that can help provide stability even when the calendar is unpredictable.
“A balanced breakfast, a short walk between meetings, or keeping a healthy snack in your bag can help you stay grounded. At events, aim for balance over restriction – choose one indulgence you’ll really enjoy, savour it, and complement it with lighter options.
“When it comes to exercise, think adaptable rather than all-or-nothing. Even 10–15 minutes of stretching, walking, or mindful breathing helps maintain the habit and supports your wellbeing. Over time, these small, consistent choices make it far easier to transition back into a fuller routine once the season quiets down.”
Maintaining consistency
Daniel Herman, NASM nutritionist and founder of bio-synergy.uk, agrees, saying, “I would suggest adjusting expectations and focusing on consistency rather than perfection. Even short workouts or brief walks during daylight hours can have meaningful benefits.
“Pairing exercise with small rewards, like a warm bath or favourite podcast helps build positive associations, while prepping meals in advance or simplifying cooking reduces pressure in the evenings.”
Accept that energy levels may naturally dip this time of year, so being kind to yourself can help you stay on track more effectively than guilt
Maintaining good nutrition and sleep patterns in the face of temptation will also help with motivation, he continues: “Good sleep, adequate vitamin D, omega-3s, and protein intake are especially important in winter.
“It’s also vital to accept that energy levels may naturally dip this time of year, so being kind to yourself can help you stay on track more effectively than guilt. For those who feel unsafe exercising outside after dark, switching to indoor workouts or scheduling movement earlier in the day can help.
“Accountability, whether through apps, friends, or challenges can also keep motivation high.”
Cold facts
It may also be helpful to reflect that exercise and healthy eating in the autumn and winter can have an even greater positive effect than during the warmer months.
In a blog on the “Winter Arc” Charlotte Vaile, Clinic Manager & Physiotherapist at PureSportsMedicine, explores the benefits of exercise during October, November and December.
Exercising in colder temperatures can actually amplify cardiovascular health and calorie burn.
She says, “The colder months challenge us physically in unique ways, with the body naturally burning more calories and generating heat during activity. Winter workouts offer a health edge you won’t get on a warmer day.
“And better yet, those who continue to prioritise their fitness in winter gain more than just physical benefits. It’s easier to sustain routines, avoid the winter blues, and keep holiday or seasonal-related weight gain in check, giving you momentum into the new year.”
Emphasising the importance of consistency over hard-and-fast rules, she says, “Exercising in colder temperatures can actually amplify cardiovascular health and calorie burn, as your heart works harder to circulate blood in cold weather. That natural uptick in energy use can be a real asset for fitness goals.”
“Sticking to a regular exercise routine through the colder months maintains your motivation and momentum required to achieve healthy habits including eating well and achieving your exercise goals. Consistency helps eliminate set-backs and preserves the mindset to make the right choices”.
Let curiosity guide you
For those who find themselves needing more than the logic of biology to motivate themselves when the rain is coming down and the sun hasn’t made an appearance for a fortnight, Dr Klaudia Mitua, author of The Alphabet of Happiness: Create more happiness at work, in relationships and in your own skin, says, we should “embrace the change” and ask “What kind of change could bring you the well-being you are seeing?”
What can really help is giving ourselves a quest – a small, meaningful, personal journey that re-energises us.
One suggestion she proffers is to “go on a quest”. She explains: “When the darker months roll in and motivation starts to dip, what can really help is giving ourselves a quest – a small, meaningful, personal journey that re-energises us and infuses our days with fresh purpose.
“Science shows that our brains thrive on curiosity, which boosts well-being and helps protect against depression, as it gives us something to anticipate and look forward to. So, as you focus on health, exercise, and nutrition this winter season, let curiosity guide you.
“What is one healthy habit or activity you have always wanted to try? What small step could you take this week to start your own quest?”
She points out that even something as simple as spending 20 minutes less time on social media can free up space for new, energising routines.
“Whether it is about trying a new recipe to boost your gut health, setting a fitness challenge with a friend, or swapping TV time to explore an unusual wellness habit you have never tried before (laughter yoga, anyone?), these quests break the season’s monotony and spark positive change,” she says.
Mindful indulgence
And what about the looming festive season, when the lure of the tub of Quality Street can prove all too much?
Dr Gill says, “I’d suggest setting gentle boundaries rather than strict rules. It’s not realistic to say that you won’t eat any chocolate. Enjoying festive treats mindfully – savouring them at set times instead of grazing all day – can keep indulgence from becoming habit.
“It also helps to balance treats with regular, nourishing meals so blood sugar stays steady, and to return to usual routines, like planned meals or activity, soon after the holiday period. Framing it as a short, enjoyable season rather than a free-for-all makes it easier to transition back to healthier patterns.”
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Connect with Dr Ravi Gill via LinkedIn
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