With the start of the New Year comes a mounting pressure to unlock the best version of yourself. On social media, content creators share their vigorous "winter arcs" [1]: a trend in which people work on wellness throughout the winter months so that they've already started to make progress by 2025. It's clear that for some, the New Year feels like a massive boost of motivation — a welcome invitation to re-focus on health and fitness goals. But what happens when that familiar January enthusiasm becomes overshadowed by the dregs of a remarkably stressful year?

For many, the end of 2024 was characterized by a significant amount of election anxiety [2] and holiday grief [3]. These emotions weigh heavily, so it's understandable if you don't feel particularly inspired to hit the elliptical just yet. Add on the unhelpful dread of seasonal affective disorder [4] (SAD), and you've got yourself the perfect storm. But as it turns out, finding yourself in a bit of a "winter slump" might not be such a bad thing after all.

While this time of year tends to be about self improvement, there's a very valid case for slowing down and embracing your winter slump — even if that means re-structuring your wellness-related goals. "Wellness is a dynamic process, and goals should evolve to support your mental and physical health over time," says hormone management specialist Todd Dorfman, MD. "Do not be hard on yourself if you need to adjust your goals."

While you don't need to abandon your resolutions altogether, if you need to take some time to get in a better headspace or re-visit your intentions, that's totally OK. Read on to see what Dr. Dorfman says about embracing your winter slump, including expert-approved strategies for re-structuring your goals and improving your mindset so you can actually start the New Year feeling like your best self.

Experts Featured in This Article:

Todd Dorfman [5], MD, is a board-certified emergency physician, hormone management specialist, and chief medical officer at Rebalance Health [6].

What Is the "Winter Slump"?

"The winter slump refers to a decrease in energy, mood, and overall motivation that many individuals experience during the colder months," Dr. Dorfman says. Take comfort in knowing that there's a scientific reason behind this slump (even beyond a presidential election). "This phenomenon is largely influenced by reduced exposure to natural sunlight, which can disrupt the body's circadian rhythm and lower serotonin levels—a neurotransmitter essential for mood stabilization," Dr. Dorfman says. This may lead to fatigue, irritability, poor sleep quality, and feelings of sadness. In more severe cases, the winter slump can also turn into Seasonal Affective Disorder (SAD), which is a form of depression. This is a serious mental condition that should be addressed by a mental health professional.

How to Set Goals In a Winter Slump

We tend to see a big push for self-improvement ahead of the New Year, but how can you set goals for yourself in the midst of a winter slump? The answer, Dr. Dorfman says, is to minimize any additional stress. "Setting goals can be beneficial for mental health," he notes, but there's a few tips to keep in mind if you're not in the best headspace:

• Be Realistic: "Focus on smaller, manageable objectives that promote overall well-being," Dr. Dorfman suggests. These might include improving your sleep schedule, incorporating regular physical activity, or making more time for mindfulness.
• Process Over Outcome: When dealing with a winter slump, it's best not to fixate on outcomes. "Emphasize actions you can control—like exercising three times per week or preparing balanced meals," Dr. Dorfman says. That way progress feels more tangible, and you don't get discouraged over time.
• Consistency Comes First: "Small, steady efforts over time often yield better results than drastic, short-lived changes," Dr. Dorfman says. Consistency is much more powerful than perfection when it comes to meeting your wellness goals.

When to Re-Think Your Goals

There are times when it might make sense to change your current resolutions — particularly if you're in the midst of a winter slump. "It is always appropriate to re-visit and adjust your goals, especially when they begin to feel counterproductive or overly stressful," Dr. Dorfman says. "Re-structuring your goals is not a failure but a sign of self-awareness and adaptability." Here's when he would recommend taking a step back:

• Your goals are no longer aligned with your current priorities or circumstances.
• They are creating more stress or anxiety than motivation.
• You feel overwhelmed, stuck, or disconnected from the purpose behind them.

How to Get Through a Winter Slump

We're all for embracing your winter slump, stepping away from your wellness goals, and coming back when you're in a better headspace. That said, you should also know how to work toward a better mindset so you can eventually get back on track. "Taking small, compassionate steps can help you navigate stress and cultivate a healthier mental space as you move into the New Year," Dr. Dorfman says. "You are worth this investment in yourself, and you got this." Here are his top recommendations for getting your groove back:

• Rest and Recovery: No, you don't need to feel guilty for resting. In fact, "rest is essential for long-term health," Dr. Dorfman says. Take all the time you need so you can come back feeling better than ever.
• Start Small: Even short bursts of physical activity — like a walk around the neighborhood [7] or quick yoga flow — can boost endorphins and improve your mood, Dr. Dorfman says. The same goes for daily responsibilities. "Set one achievable task for the day, no matter how minor. Accomplishing even small goals can help build momentum and confidence," he says. Start small and see how you feel afterwards.
• Ground Yourself: If your winter slump is characterized by anxiety, you may want to try a few grounding techniques [8]. "Techniques such as deep breathing, meditation, or gratitude journaling can help ground you in the present and shift your focus to positive aspects of your life," Dr. Dorfman says.
• Tap Into Meaningful Connections: Having a strong support system can help you get through your winter slump. "Reach out to family, friends, or mental health professionals to foster social connection and emotional support," Dr. Dorfman suggests.
• Get Quality Sleep: "Sleep is critical in your overall well-being," Dr. Dorfman says. Especially since SAD is thought to occur after a disruption to the body's circadian rhythm, don't underestimate the power of a good night's sleep [9] (even if that means a more extensive bedtime routine [10]).

Related:

The “Holiday Pause” For GLP-1s Is Here — but Is It Safe? [12]