If you live somewhere like Seattle from November through April, I empathize — the constant gray skies and rain wear on you. We’ve tied the record for most days with measurable rain in a month: 28 out of 31 days in January, matching January 2006 and January 1953. Right now it’s gloomy and rainy, with short, dim days from about 9 a.m. to 4 p.m. It’s wild that so many of us choose to live here, but the summers make it worth it.
When the weather is like this, motivation can be hard to find. To help you stay on track with your health and fitness goals, I’ve put together a list of practical ideas. Make 2020 your year—small habits add up.
- Invest in great workout clothes and shoes. Having a confident, comfortable outfit makes it easier to crush a gym session. Brands I like include Carbon38, Zella, Alo, and Gymshark. Pick pieces that fit well and make you feel strong.
- Tunes: A motivating playlist can carry you through a workout slump. Curate upbeat music that keeps your energy up—switch it out regularly so it stays fresh.
- Fitspiration: Follow fitness accounts that inspire and uplift you. Seek people who motivate, educate, and leave you feeling positive rather than comparing yourself negatively. Curate your feed intentionally so your scrolling fuels you instead of dragging you down.
- Set yourself up for success. Meal prep, plan dinners for the week, and keep tempting snacks out of sight. Nobody else will do the planning for you—think ahead so you’re less likely to reach for convenience options that don’t support your goals.
- Lay your clothes out the night before. It sounds simple, but having your workout clothes ready makes it much easier to get out the door. Reducing friction is one of the best ways to stick to a routine.
- Shop regularly. Aim to hit the grocery store 2–3 times a week so your fridge stays stocked with fresh ingredients. Frequent trips can reduce food waste because you buy only what you’ll use. It also helps avoid relying on takeout or fast food.
- Stay organized at home. A tidy space helps clear your mind. Pick up as you go, make your bed each morning, and maintain a clean workspace so you can focus, be creative, and relax at the end of the day.
- Experience a sunrise in any form. Waking up before dawn is tough, so consider a simulated sunrise alarm or other gentle ways to ease into the morning. A brighter room can make it easier to get out of bed.
- Find an accountability partner. A friend or partner who shares your goals can make a big difference. Knowing someone expects you at the gym or for a class increases the likelihood you’ll show up. Support and challenge each other.
- Write down goals. Clear, specific goals—big or small—give direction. Make sure they’re challenging but realistic. Share them with someone to boost your follow-through. Use a weekly check-in, like a Sunday review, to track progress and adjust as needed.
- Plan a trip. Having something to look forward to, especially a sunny getaway, can be a powerful motivator during gloomy months. A countdown to time in the sun helps you stay focused and excited.
- Try hot yoga. A weekly hot yoga class can be a restorative ritual in colder months—great for warming up, stretching tight muscles, and winding down after a long day. Give it a try to see if it fits your routine.
- Make detailed to-do lists. On busy days, a structured list saves time and stress. Break tasks into categories like “To Do,” “To Email/Call,” “To Buy,” and “Don’t Forget.” Clear priorities help you stay productive and make steady progress.