If January has you waking up in the dark, working in the dark, and eating dinner in the dark, this episode is for you.

I’m recording this in the Pacific Northwest, where winter days are short and heavy. And while I know some of you are listening from places that are much colder, the experience is the same. Everything feels harder right now. You’re more tired. Less motivated. A little foggy. Maybe even flat.

And here’s what I want you to hear right away: there is nothing wrong with you.

Today, we’re kicking off a winter series focused on health and energy, starting with something that affects far more people than we talk about: seasonal depression and what many people call the winter blues.

Not in a catastrophic way.

And not in a “just think positive” way either.

Instead, we’re looking at what’s actually happening in your brain and body during winter, why so many of us struggle quietly this time of year, and what realistically helps without asking you to overhaul your life when you’re already depleted.

We’ll talk about the difference between clinical depression and seasonal mood shifts, why northern latitudes matter, and why increased fatigue, cravings, and low motivation are often biological rather than personal failures.

Then we’ll walk through small, steady supports that actually protect your energy in winter, including light exposure, movement, nutrition, and how to plan your days so your nervous system does not shut down.

• Why winter affects mood, motivation, and energy more than we’re taught to expect
• The difference between seasonal depression and the winter blues, and why both matter
• How reduced daylight impacts your brain, sleep, and cravings
• When seasonal mood changes deserve more support and when to reach out for help
• How to use light therapy safely and effectively
• Gentle ways to support your energy with movement without pushing yourself
• Why adding nourishment works better than restricting food in winter
• A simple daily planning strategy that protects mood and motivation
• How to stop beating yourself up when your capacity is lower

• Light therapy boxe: https://a.co/d/ibnaIbB
• Simulated sunrise lamps: https://a.co/d/67cKxcu
• Additional information about light therapy: https://psycheducation.org/light-therapies-for-depression/

Before we wrap up, I want to leave you with something I’m genuinely excited to offer you.

If you’ve been feeling low on energy physically, mentally, or emotionally, and especially if you’re tired of making plans that don’t stick, this is for you.

I’ve created a short, low-pressure experience called Say Yes to Energy.

This is not a program. You are not overhauling your life. And you are not trying to fix everything.

Instead, you choose one small habit that would genuinely support your energy right now. I help you design it so it actually fits your real life, your schedule, your capacity, your brain. And you get light, human accountability so you are not doing it alone.

At its core, this is about something powerful and often overlooked: rebuilding trust with yourself by keeping one small promise. For many people, that is exactly where forward momentum finally begins.

You can learn more and join at: https://prior10.com/energy

I would truly love to support you.

Next week, we’ll talk about the flip side of winter fatigue: insomnia. We’ll look at why disrupted sleep patterns are so common this time of year and what you can do to gently reset your sleep so you can get the rest you need.

Thanks so much for listening.

Take good care of yourself this week.

• Say Yes to Energy: https://prior10.com/energy
• Work with Me: https://www.dr-alise.com
• Take the free Prior 10 Life Assessment: https://www.prior10.com

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.