1.Seek light & movement

“Ten minutes walking with the sun shining on my face and I always feel better.” 
Morning light helps regulate sleep/wake, boosts serotonin and vitamin D. (YoungMinds)

My Clarity twist for you is:

• Make light and movement a tiny anchor in your day: e.g., open the curtains first thing, or step outside for 5–10 minutes with a hot drink and take a few deep breaths, honing in on your five senses.
• If you can, schedule a “sun break” — maybe during a walk to the bus stop, or while doing a phone call standing in front of a window or even stepping outside.
• Notice how your body responds — even small shifts count. Celebrate them.

2.Break the morning scrolling habit

This is something that I talk a lot about. Stop scrolling on social media in the mornings (especially first thing as soon as you wake up). For me, by getting up straight away without going on my phone, the day already seems brighter and sets me up for the day.

• As soon as you wake, give yourself a “tech-pause” zone of 10-15 minutes: no phone, no social scroll.
• Use that time to set an intention for your day. Ask yourself: “What do I want to feel today? What is one small thing I’ll do to support that?”
• If you have or work with children or young people, encourage them to set their own morning intention — building agency around how the day starts.

3.Journaling to unpack what’s inside

This is one I love! Journaling can be a very powerful and freeing strategy to release the ruminating thoughts that stay stuck in your mind. By writing it down, you take those thoughts that are going around and around in your mind and get them out

• Choose a time (even 5 minutes works) where you “brain-dump” how you’re feeling: no filters, just flow.
• Then ask: What’s one gentle action I can take, however small, to care for this part of me today?
• If you have or are working with children/teens: prompt them with “If my mind were an animal/colour/shape today, what would it be?” and let them draw/write, giving them creative space rather than pressure.

4.Build a light, predictable routine

The power of a routine is about creating new habits and being consistent.  Having a routine and planning my days has been an essential part of me when I’m feeling low; sometimes I feel no motivation to do anything, but the routine gives me a purpose.

• Choose 2 or 3 “non-negotiables” for your winter wellbeing: e.g., make your bed each morning, drink a glass of water, step outside.
• Use a simple visual – maybe a checklist, or a whiteboard, or a phone reminder that says, “Wellbeing Ritual – tick off”.
• Encourage children/young people to co-create their routine: what feels manageable for them, rather than what you think they should do.

5.Professional support is a strength, not a weakness

I can’t stress how important it is to talk to someone professional. It can make a huge difference – it can change your life and the way you see the world.

1. If your low mood/energy persists, consider reaching out for counselling or coaching support.
2. As a coach specialising in emotional wellbeing, I walk beside people through transitions, feelings of overwhelm, or stuck-ness — it’s not about “fixing” you, it’s about supporting you to uncover your resilience and tools.
3. For young people: validate that reaching out is brave, and help them find a trusted adult, school counsellor or youth service they feel safe with