How to spot what’s draining you – and what might actually help
Winter + midlife = one big energy mystery. You’re tired… but also weirdly wired. You want to slow down, but feel guilty doing it. You wake up feeling like you need a nap. And if one more person tells you to fix it with a green smoothie, you might launch one across the room.
Is it just me, or do winters feel longer (and harder to function in) than they used to?
The thing is, you’re not broken. And you’re definitely not lazy. You’re just moving through a season – literally and emotionally – that needs something different from you.
This isn’t about hustling harder or magically finding more motivation. It’s about noticing what’s draining you… and gently reclaiming your energy, one small shift at a time.
Let’s start with a Midlife Energy Reset.
Why midlife fatigue hits different in winter
The dark mornings. The “meh” mood. The motivation that evaporates around 3:27pm. Sound familiar?
And it’s not just you.
A poll by the American Psychiatric Association found that 45% of women and 37% of men say their mood declines during winter months.
There are very real reasons midlife can feel especially exhausting during the winter months:
- Your hormones are shifting (perimenopause, thyroid changes, cortisol imbalances – all the midlife hits)
- Your emotional load is heavy (parenting, ageing parents, relationships, work…)
- Your calendar is probably packed (holidays, social obligations, end-of-year push)
- And oh yes, it’s also dark, cold, and biologically designed to make you slow down
And here’s another one:
A 2024 study found that fewer daylight hours are linked to a higher risk of depressive symptoms in older adults (van der Linden et al.)
So this isn’t just moodiness – it’s a biological shift asking for your attention.
We’re not meant to be constantly switched on. Especially not now.
But instead of listening to our body’s need for stillness, we tend to push through – and then wonder why we feel like a half-charged phone running 12 apps at once.
Time to try a different approach.
The Midlife Energy Audit
A gentle self-check for tired humans everywhere (especially in winter)
If you’re feeling off right now, you’re not alone – and you don’t need a total life overhaul to feel better. You just need to pause, zoom out, and notice two things:
👉 What’s draining your energy
👉 What helps bring you back to yourself
That’s where a simple Midlife Energy Audit comes in.
Try sitting with these questions, maybe with a cuppa and five quiet minutes (yes, I know those are rare):
1. Where is my energy going right now?
Not just physically, but emotionally and mentally too.
Are you holding space for everyone else? Overthinking decisions? Spinning in your head before you even get out of bed?
Don’t just think “tasks” – think tensions. What’s quietly exhausting you behind the scenes?
2. What actually restores me, and when did I last do it?
Real rest isn’t just about sleep (though that helps). It might be movement, laughter, alone time, a good cry, or just not being “on” for anyone for a while.
What makes you exhale? Do more of that.
3. What would feel like relief this week?
This is the gold dust.
Would it help to have less noise? Fewer plans? More natural light? Permission to cancel something?
Write down one thing that would make life feel easier, and then see if you can give it to yourself.
15 Tiny energy shifts that actually help
No fluff. No toxic positivity. Just small things that really can make a difference:
➡ Get 10 minutes of daylight before 10am – Your circadian rhythm (and mood) will thank you.
➡ Say no to one thing that drains you – Protect your energy. Protect your peace.
➡ Take one phone-free walk – Let your mind wander – no input required.
➡ Swap one scroll for silence, sleep, or a stretch – Close your apps. Open your body. Quiet your mind.
➡ Jot down one joy moment daily – A warm drink. fresh sheets, a smile, a song. Nothing is too small.
➡ Interrupt your autopilot – Take a different route, shake up your schedule – small shifts spark new energy.
➡ Plan a do-nothing afternoon – Block it out like it’s sacred – and enjoy it guilt-free
➡ Eat one meal that makes you feel nourished, not just convenient – Comfort food can be kind food.
➡ Do something your younger self loved – Colour. Sing. Sled. Buy glitter pens. Whatever sparks mischief.
➡ Tidy one space you see every day – desk, bedside, email inbox.
➡ Make one everyday thing feel a bit more beautiful – Light a candle. Use the “good mug.” Add to your playlist.
➡ Dance in your kitchen to a 90s banger – Full-volume, full-body, no audience required.
➡ Text a friend just to say hi – no reason, no reply needed– Tiny moments of connection go a long way.
➡ Voice a need (out loud) – Ask for help, clarity, or space. Your needs matter. Start practising saying them with kindness and confidence.
➡ Stretch before bed – unwind your body so your mind can follow
💌 Want a printable version of this list to stick on your fridge?
Download the free Midlife Energy Reset Checklist – 15 tiny energy boosters to help you feel more you (no green smoothies included).
Bonus boosts: Little shifts that make a big difference
If you want to go one layer deeper, here are three subtle (but powerful) shifts that work with your environment and biology, especially helpful in winter:
- Light matters
Try switching on a warm lamp first thing, lighting a candle during breakfast, or sitting by a window for 10 minutes. Your mood will catch up.
- Make one space in your home feel like a sanctuary
Even if it’s just your bedside table or reading corner. Clear it. Beautify it. Make it somewhere your nervous system can exhale.
- Turn a daily habit into a tiny ritual
Fold your blanket slowly. Light a candle before journaling. Put on music while you shower. Tiny moments with intention = energy reset.
You don’t need a big life overhaul; sometimes it’s the micro moments that change how you feel in your space and in yourself.
“In the depth of winter, I finally learned that there was in me an invincible summer.” — Albert Camus
The reminder we all need:
You’re allowed to slow down. You’re allowed to do less. You’re allowed to prioritise peace over productivity – especially in winter.
Let this season be about rest, reflection, and realignment. Not just resolutions.
Feeling ready for more?
The Midlife Reboot Toolkit is my go-at-your-own-pace guide to help you reset, realign, and rebuild your next chapter.
50+ pages of clarity tools, mindset shifts, and gentle prompts, all designed for midlifers who want more life in their life.
👉 Take a peek at the toolkit