Ladies, let’s be real: once the clocks fall back, it feels like the whole day disappears. You leave work and it’s already dark, the couch starts calling your name at 6 p.m., and suddenly that workout you planned feels like a lot to ask. If your motivation dips this time of year, you’re not lazy. Less daylight and a shifted schedule throw all of us off.
Daylight saving time ends this Sunday, November 1, at 2 a.m., when the clocks go back one hour. The good news? With a few small tweaks, you can stay consistent with your workouts, your meals and your self-care all season long. Here’s how.
That extra hour sounds great, but it can still leave you feeling off for a few days. Try to keep your wake-up time steady this weekend, and if you tend to feel the shift, move your bedtime by about 15 minutes over a few nights instead of all at once. A consistent sleep and wake time is one of the best things you can do for your energy.
Mornings get brighter after the time change, so use it! Get outside for even 10 minutes after you wake up. Walk the dog, drink your coffee on the porch or take a quick stroll around the block. Morning light helps set your body’s internal clock, which can make it easier to feel awake during the day and sleepy at night.
If evening workouts are getting harder to show up for, it might be time to try a new time slot. A short morning session, a lunchtime walk or a workout right when you get home (before you sit down!) can make all the difference. Pick the time you can actually stick to, not the time that sounds best on paper.
When it’s dark and cold out, a home workout means you have no excuses about getting to the gym. Our 12-Minute Booty & Hips Workout from Monday is all standing, with no equipment, so you can do it in your living room in your socks.
Some days, a full workout just isn’t happening, and that’s okay. Decide ahead of time what your bare minimum looks like: a 10-minute walk, one round of your favorite workout or 5 minutes of stretching. Doing something small keeps the habit alive, and most days, once you start, you’ll do more than you planned.
Shorter days make it way too easy to grab takeout. A little prep on the weekend saves you on busy weeknights. Make a batch of our High-Protein Turkey & Butternut Squash Skillet for easy lunches, and prep a few jars of overnight oats for grab-and-go breakfasts. Need more ideas? Check out our Meal Prep Tips for Busy Women.
Turn on warm lamps instead of harsh overhead lights, light a candle and give yourself something to look forward to at night: a good book, a face mask, a warm shower or a cup of herbal tea. When your evenings feel calm and intentional, it’s easier to wind down and get to bed on time.
Dark mornings make it tempting to hit snooze. Set yourself up for success by laying out your workout clothes, filling your water bottle and prepping breakfast the night before. The fewer decisions you have to make in the morning, the better.
Consistency isn’t about never missing a day. It’s about getting back on track quickly when you do. Instead of focusing on the workout you skipped, keep track of your wins: the walks you took, the meals you prepped, the nights you went to bed on time. Those small wins are what build real results.
It’s normal to feel a little slower when the days get shorter. But if you notice you’re feeling down most days, losing interest in things you usually enjoy, or struggling to get through your day, please don’t brush it off. Seasonal changes in mood are real, and talking to your doctor or a mental health professional can really help. We talk more about this in Breaking the Stigma: Talking Openly About Depression and Therapy as a Woman.
Fall is the perfect season to slow down, but not to stop. Be gentle with yourself, keep showing up in small ways and you’ll head into the holidays feeling strong. You’ve got this, ladies!
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Pumpkin pie in a jar! These creamy overnight oats pack about 31g of protein from Greek yogurt and vanilla protein powder. Stir them together tonight and breakfast is waiting.
When the clocks fall back, motivation can dip, and that’s okay. Here are simple tweaks to keep your workouts, meals and self-care on track all season long.
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