WINTER RESILIENCE PART 2

It's the final stretch of winter. If you’ve found yourself hitting snooze more often, struggling to get through your to-do list, or feeling uninspired at work, you're not alone. 

At Belkirk, we believe career resilience is built not just through productivity, but by taking care of yourself. In this second part of our winter series, we’re focusing on ways to protect your mental wellbeing, manage burnout risk, and preserve energy even when motivation is low. 

Here are 7 simple, practical ways to boost your motivation in winter, both personally and professionally. 

1. Understand the Early Signs of Burnout 

Burnout doesn’t always come as a dramatic crash; it often builds slowly. The signs can be subtle, especially in winter when everyone’s feeling a little tired. But recognising the early indicators gives you the power to reset before reaching breaking point. 

Common early signs: 

• Feeling detached or emotionally flat at work 

• Struggling to focus on basic tasks 

• Snapping at colleagues or loved ones more than usual 

• Reduced sense of achievement or progress 

• Trouble sleeping despite feeling exhausted 

2. Redefine Rest 

If you’re dragging through the day, the issue might not be motivation, it could be rest. Stick to consistent sleep hours, wake up and fall asleep at the same time each day, avoid screens before bed. 

In winter months, physical rest often comes naturally (thanks to early nights and warm blankets), but mental and emotional rest are what many professionals overlook. In fact, there are 7 types of rest identified by Dr. Saundra Dalton-Smith, and we often neglect the ones that matter most during the workday: 

• Mental rest – unplugging from decision-making and problem-solving 

• Sensory rest – reducing screens, noise, and bright lights 

• Creative rest – taking in nature, art, or inspiration without pressure to produce 

• Emotional rest – creating space where you don’t need to perform or people-please 

3. Leverage Morning Light 

One of the most powerful (and underrated) tools for boosting winter energy is natural morning light. 

Exposure to daylight helps regulate your circadian rhythm, which controls everything. When your internal clock is in sync, you're more alert during the day and sleep better at night. 

In winter, we naturally get less light exposure, which can contribute to sluggishness, irritability, or even seasonal mood dips. But even 10 minutes of light in the morning can make a noticeable difference. 

• Step outside for 10–15 minutes before work with your coffee or during a walking commute. 

• Open all blinds and curtains as soon as you wake up 

• Use a daylight lamp or light therapy box if you're up before sunrise or working in a windowless space. 

• Shift your routine slightly earlier to catch the brightest part of the day when possible. 

4. Set Boundaries That Serve You 

One of the biggest drivers of winter burnout is boundary creep those subtle moments when we tell ourselves “I’ll stay back a bit later to catch up.” It's easier to blur the lines between work and rest, especially when you're working from home or feel like you need to "push through." 

But boundaries aren’t barriers, they’re buffers for your wellbeing.  

• Set a clear log-off time and stick to it. Treat it like any other non-negotiable meeting. 

• Block out a daily 20-minute walk or screen break in your calendar to recharge. 

• Say no to non-essential meetings especially if your calendar is packed or you need solo focus time. 

• Respect your energy after hours. If your body’s asking for rest, skip the social plans and honour that. 

5. Move Even When You Don’t Feel Like It 

Exercise is one of the most effective buffers against stress but let’s be honest: in winter, even getting off the couch can feel like a mission. The good news? You don’t need to hit the gym or commit to intense workouts. Even gentle, low-intensity movement can boost your mood and lower cortisol. 

• Take daily walks

• Try a free online Pilates or yoga session

• Put on music and dance

Movement increases serotonin and dopamine, the feel-good neurotransmitters that directly support mental health, motivation, and focus. 

6. Realign With Your "Why" 

When motivation drops, reconnecting with your purpose can help reignite focus. Ask yourself: 

• Why do I do the work I do? 

• What impact am I trying to make? 

• What part of my role gives me meaning? 

If your current job or job search feels misaligned, this might be the season to ask bigger questions.

7. Set One Personal and One Career Goal 

Winter can feel stagnant if you don’t have something small to aim for. Instead of pushing for huge results, set one realistic goal in both areas. 

• Personal: Cook two new recipes this month or read one book 

• Career: Update your CV or attend a short online workshop 

You don’t need a massive transformation, just small wins that help you feel connected to progress. These gentle goals add structure and purpose to your winter months, without adding pressure. 

Final Thoughts 

Motivation in winter isn’t about pushing harder; it’s about being smarter with your energy. Small shifts can go a long way. If you’re reflecting on your next career step or simply want to feel more energised in your current role, our team at Belkirk is here to support you. Reach out for a chat.