Tag Archives: mental health

Fighting the winter blues..


Anyone who works in sales will tell you, it can be tough!

Sales is still hard work in summer but when the sun is shining and it’s light until 10pm everything just seems… better.

As the days get shorter with gloomy mornings and darker evenings, let alone with lockdowns constantly looming, you might feel yourself going into ‘hibernation mode.’ With the grey, chilly weather, you might not be feeling your best. 

The ‘winter blues’ is a real thing – it’s characterised by feeling more down, sad, or just less energised than usual. 

So, how can you get rid of that ‘blah’ feeling, banish those winter blues and keep making sales like it’s still the summer of ‘19?

It all starts with your morning routine.

Now, we’re not going to reel off how you should wake up at 4am and you’ll be instantly better than everyone else through moral high ground alone, like those many, many LinkedIn posts we love to hate.

But having a decent routine will improve your morning. 

If you’re getting the first part of the day right, then chances are the rest of the day will follow. Next thing you know, you’ve strung a few of these good days together and you’ve built a great habit of positivity!

That means a more focused, prepared and energetic you! In sales, we all know that is what’s best for you, best for business and best for your clients.

To achieve this, your morning routine needs to focus on your physical health, mental health and the day ahead.

Once you’ve broken down your routine into these categories it’s easy to achieve something for each one, no matter how small and fit it into the time you have.

Physical Health:

This year, our physical health has been difficult to maintain with the gyms being closed, lockdowns and working from home for a lot of people.

By introducing a small change into your morning routine, you can boost your energy and create a healthier habit than shuffling from the bedroom to the living room to work.

  • Drink water as soon as you wake up. Come on, this should be common sense by now. Your brain is 78% water, you want it to perform, you’ve got to keep it hydrated!
  • See the light. There’s not much sunlight around at this time of year, so it’s important to get that sweet vitamin D where you can – open those blinds, sit by the window, get out for a walk if you can. You can also bolster your intake from other sources such as your diet. Vitamin D helps encourage the production of serotonin, the happy hormone.
  • Eat healthily. If you’re struggling to get up in the morning, it’s important to make sure you’re getting the right nutrients. A balanced breakfast will set you up for the day.
  • Exercise. You don’t have to go run a marathon or lift weights for an hour and a half – if you do, amazing! But for most of us a small period of activity will have a dramatic impact. Walk the dog, do some star jumps, find a quick work-out on YouTube and follow it. Whatever you enjoy, do it!

I know you’ll probably feel like just curling up on the couch with a share bag of Doritos this winter but it’s good to keep as active as you can to combat the winter and lockdown blues. 

Building healthy habits will keep you positive, you’re achieving something good for yourself and also releases serotonin! 

Mental Health:

Mental health awareness has probably had its best year yet, with celebrities sharing their experiences, viral hashtags and a huge number of campaigns, we’re slowly but surely turning the stigma on its head and realising that mental health is just as important as physical health.

Whether it’s working from home, isolated from your family and friends that chips away at it, being on furlough, a dip in business, or working as a key worker through a pandemic – everyone’s mental health has been affected this year.

Taking a few moments each morning to bolster your mental fortitude will help keep you going at full strength, so you can carry on being the best you can be, despite the circumstances.

  • Make your bed. William H. McRaven, a retired US Navy Admiral famously gave a speech detailing the benefit of making your bed. You can watch the full video here. “If you make your bed every morning you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task. And another. And another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter.”
  • Meditate. I’m not talking about sitting cross-legged in a field with flowers in your hair, so you can stop sniggering. Take a few minutes in the shower to clear your head and order your thoughts. Have a moment to yourself while the kettle boils or whilst you’re getting dressed, be mindful and focus purely on the task at hand. There are countless studies that show mindfulness and meditation improves focus, mental health and general wellbeing.
  • Keep in touch. Making sure you keep in touch with your family and friends helps you feel more connected to the world and less isolated. This goes for your colleagues too, with so many of us working remotely it can quickly feel like you’re not part of a team anymore. Drop a voice note over to a loved-one first thing, book a virtual lunch break with your colleagues to have something to look forward to or arrange your morning Zoom team meeting to start a couple of minutes early so you can have a natter and a coffee together like old times!

The Day Ahead:

The final part of your morning routine focuses on the day ahead of you, it sets the pace and tone for the day leaving you feeling in control.

  •  Plan your day. This subject has been done to death but spending a couple of minutes to order out your day, plot in your breaks and refresh yourself on any meetings you have will ensure you are prepared for your day, not rushing around without focus or twiddling your thumbs not knowing what your priorities should be.
  • Eat the frog. This means, identify what your hardest/most time consuming/off-putting task of the day is and get it done first! When you get the worst things over with first thing, the rest of your day will feel a lot smoother and easier.
  • Do something for yourself. Read a chapter of the book you’re currently reading, listen to your favourite song, spend an extra minute with your loved ones, play with your dogs… whatever it is, set aside a few minutes to do something for yourself and your day won’t feel so overwhelming. Raising your mood before starting a busy day kick-starts a positive mindset that will last much longer than the activity itself.

You might find some of these tips a little unorthodox or like you don’t have time to fit three extra things into your morning routine but once you start, you’ll realise that you have more time than you think.

These are just some suggestions, whether you have 30 minutes or two hours – try different things, change it up or create your own! The best morning routine is one that works for you, adds value to your day and doesn’t feel like a chore.

A lot of things have changed this year, out of our control and a lot of the time for the worse. 

Let’s all take this opportunity to change something for ourselves, for the better.

If you’re looking for more ways to stay motivated – check out another of our blog posts on motivation here!

Published: 1st December 2020.