Don’t Let S.A.D. Sneak Up on You
The season’s shifting fast — here’s how to stay ahead of low energy, mood dips, and motivation loss before they take hold.
This is the fastest rate of daylight loss we see all year — about 4–5 minutes per day. That adds up to nearly two hours of lost light in the month of September alone. Even though the skies may still be bright and beautiful, your body can feel the shift.
And for many people, it triggers a real change:
Trouble waking up (especially in the dark)
Midday energy dips
Cravings for sugar or carbs
Workouts getting skipped
A general “off” feeling that’s hard to explain
If that sounds familiar, you may be feeling the early effects of S.A.D. (Seasonal Affective Disorder) — or a milder version of a seasonal slump.
The good news? You can take action now.
1. Get Outside During Daylight Hours
If you’re up before the sun, you’re missing key light exposure that your body needs to regulate mood, sleep, and energy. Try stepping outside during your break, lunchtime, or when the sun is at its highest. Even 10–15 minutes can make a real difference.
→ Can’t get outside? Try a light box.
Using a 10,000 lux light therapy box for 15–30 minutes in the morning can help reset your internal clock, improve focus, and lift your mood.
2. Eat Foods That Support Mood and Energy
Your brain needs steady fuel — not sugar spikes and crashes. These foods help stabilize your energy and support mental clarity:
Food and Why It Helps
Salmon, sardines → Omega-3s support brain health and reduce inflammation
Eggs → B12 + choline for energy and mental clarity
Spinach, kale → Magnesium helps regulate stress and improve sleep
Sweet potatoes →. Complex carbs support serotonin production
Lentils, chickpeas → B vitamins + iron for steady energy
Pumpkin seeds → Magnesium + zinc to support calm and focus
Bananas → Vitamin B6 helps produce serotonin
Berries → Antioxidants reduce brain stress
Greek yogurt, kefir → Probiotics support gut-brain health
Turkey, chicken, tofu → Tryptophan helps boost serotonin
Oats → Fibre keeps blood sugar steady
Walnuts, almonds → Healthy fats + magnesium for brain support
👉 Looking for ideas? Check out our Saturday blog for fall-friendly recipes!
3. Book Your Workouts — and Stick to Them
Motivation naturally drops with less daylight. Don’t wait to feel like it.
Set your workout intentions in advance
Block workouts in your calendar
Book your sessions like appointments
Skipping once can be a necessary break — but missing it can become a habit fast. Don’t let it!
4. Use Small Routines to Stay Consistent
When energy is low, systems matter more than willpower. Try these:
Lay out your workout gear the night before
Prep one easy, energizing meal
Keep a 10-minute backup workout on standby, rely upon when needed. Something is better than nothing!
Remind yourself how accomplished you’ll feel after doing the hard thing. Push through and get it done!👏
5. Choose Real Connection Over Scrolling
Social media won’t necessarily lift your mood — but a real human connection can.
Reach out to a friend for a walk. Join a class. Get into a program designed to help you stay strong and supported through the season. Keep going!
If fall’s working against your energy, mood, and motivation. We can fix that — together.
Built on Basics: Fall Fitness and Nutrition Series starts September 29, 2025. Join us!🍂💪🥑
