'Walk-Then-Coffee' Protocol

For many people, winter doesn’t feel dramatic enough to call it Seasonal Affective Disorder, but it does feel heavier.

Mornings are slower. Energy dips sooner. Motivation feels flatter. The weeks between November and February can blend into a grey fog of “just getting through”.

You don’t need a diagnosis to notice the shift.

You just need a strategy.

One of the simplest and most effective is what I call the 'Walk then Coffee' Protocol. Pithy name, I know.

It’s a morning routine built around natural light, movement, and delayed caffeine. Together, they support your circadian rhythm, stabilise your mood, and give your nervous system a clearer start to the day.

Why mornings hit harder in winter...

In colder, darker months, three things happen…

1. Less daylight hits your eyes. This means that your cortisol rhythm drifts later, so you feel groggy longer.

2. Movement drops so your nervous system gets less stimulation to “switch on”.

3. We reach for caffeine earlier to wake us up. This masks tiredness but leads to mid-afternoon crashes.

The result is a general wintery bleak feeling. Characterised by low energy, irritability, and that sense of being mentally foggy.

Tiny tweaks to how you start your day can make a surprising difference.

The Walk + Coffee Protocol (10 minutes)

1. Get outside within 60 minutes of waking.

You don’t need bright sunshine, even an overcast winter sky provides up to 20 times more light than indoor bulbs.

This helps to…

- reset your body clock

- boost early-day cortisol (not always bad)

- lift alertness

- stabilise mood later in the afternoon

2. Walk at a comfortable pace

This isn’t a workout, or even a ‘power walk’, just move.

Movement increases…

- circulation

- core temperature

- dopamine

Together, these act like a “nervous system on-switch”.

If you can’t walk outdoors, stand at a window and move in place for 2–3 minutes. Imperfect is still helpful.

3. Delay your first coffee for 60–90 minutes

This is the part most people resist, but it works. When you caffeinate too early, you…

- blunt your natural cortisol rise

- risk a mid-morning crash

- build afternoon irritability

Delaying coffee allows your body to wake up naturally. The reward is that when you do drink coffee, it actually works. You get clearer focus, steadier energy, and fewer slumps.

4. Pair the coffee with the end of the walk

This creates a double effect of…

- movement and daylight creates natural alertness

- delayed caffeine creates focused energy

It also creates a pleasant ritual, something small to look forward to on dark mornings.

Rituals become habits and habits outlive motivation.

Extra Winter Mood Supports

1. Increase your exposure to natural light throughout the day. Little bits keep your circadian rhythm in check and your energy up.

- sit near windows.

- open curtains wide.

- step outside at lunch.

2. Keep movement short and frequent. Small amounts is great, not long sessions.

- take the stairs

- walk a bit further

- take a phone call while stood up

3. Stabilise your evening routine

Winter fatigue is often circadian drift, evening consistency helps keep your body clock anchored.

- dim lights after 8pm

- reduce screens an hour before sleep

- keep bed/wake times roughly steady

4. Plan one weekly “joy anchor”

Something small that gives you a dopamine lift.

- a favourite café

- a cosy film night

- a craft

- a social plan

- a sauna or swim

- a walk with a friend

There’s an assumption that winter and Christmas bring joy, and it’s not always true. Sometimes you have to schedule those little moments.

Each step is small, but together, they build a winter routine that feels more regulated, lighter, and more manageable.