How to beat the WINTER BLUES

6-Day Beating the Winter Blues & Loneliness Mood Reset

Small actions. Real connection. Lasting energy.

This is how I chose to live. In years of helping people and listening to wealthy, poor, busy, lonely people…. We all can struggle, but no one beats the winter blues by pushing harder - you beat them by focusing on light (talked about this in my spiritually fit page), plus add movement, meaning, and connection on purpose.

Day 1 Create Light & Hope

Fit Habit Focus: Morning routine + mindset

Why this matters: Darkness disrupts your circadian rhythm and serotonin. Light restores it.

This is ACTUALLY why God intended that Jesus is the light of the world, that love is light and that darkness is the opposite.

Your Reset:

• Wake up at the same time

• Open the blinds immediately

• Sit near a window or get fresh air as soon as possible

• Pray, ask God to fill you with His light. Read the Bible and/ or listen to self talk

Serve Others (Free & Simple):

💌 Send one genuine “thinking of you” text — no fixing, just presence.

Affirmation:

I chose to live in the light even when the world feels dark.

Day 2 Move Your Body, Shift Your Mood

Fit Habit Focus: Daily movement

Why this matters: Movement is one of the fastest ways to regulate mood.

Your Reset:

• 10–20 minutes of a fit workout with me

• Walking, mobility, or a short strength session

Serve Others:

🤝 Hold a door. Smile. Let someone go ahead of you.

Tiny kindness still counts.

Affirmation:

Movement is my non negotiable and it works my emotions out.

Day 3 Nourish, Don’t Numb

Fit Habit Focus: Balanced meals + hydration

Why this matters: Winter cravings often mask emotional depletion.

Your Reset:

• Eat 3 real meals

• Include protein at each meal

• Drink water before coffee

Serve Others:

🥣 Drop off soup, a meal, or a coffee to someone who might be struggling.

Affirmation:

I fuel my body with care and compassion.

Day 4 Rewire your self talk

Fit Habit Focus: Mindset + self-talk

Why this matters: Winter amplifies negative self-talk.

Your Reset:

• Notice the story you’re telling yourself

• Replace “I’m stuck” with “I’m in a season and I CAN do something about it.”

• Journal one win from the day

Serve Others:

🗣️ Leave a kind comment, review, or message praising someone publicly.

Affirmation:

My thoughts shape my energy.

Day 5 Rest Is Productive

Fit Habit Focus: Sleep + recovery

Why this matters: Exhaustion looks like depression.

Your Reset:

• Earlier bedtime (which saves tons Of calories)

• Screen-free 30 minutes before sleep

• Magnesium or calming tea (I love sleepy time tea from Yogi tea brand)

Serve Others:

🌙 Offer to watch kids, help with an errand, or check in on someone overwhelmed.

Affirmation:

Rest restores my strength and is required for the progress I want most.

Day 6 Connection Creates Meaning

Fit Habit Focus: Consistency + community

Why this matters: Loneliness fades when we create purpose beyond ourselves.

Your Reset:

• Reflect on the last 6 days

• Choose one habit to commit to daily

• Schedule one connection this week

Serve Others:

🤍 Volunteer time, write a handwritten note, or simply listen deeply to someone.

Affirmation:

I am needed. I matter. I am not alone.

✨ Encouragement (my gift)

You don’t need to fix your life to feel better.

You just need small, intentional habits practiced consistently— especially when it’s hard. Trust me YOU CAN DO HARD THINGS.

This is exactly why I created Fit for Excellence. Because sometimes we need someone to lift us up for a while and meet you where you are at when you don’t believe it’s possible. I believe in you ✨

Because structure, accountability, and community make joy sustainable — even in winter.