💬 Dopamine Hit of the Week
Your mood isn’t just mental - it’s seasonal, physical, and environmental. Prepare for it now. Don’t wait until you’re in the fog.
👋🏾 Hey, friendssss
Let’s not sugarcoat it winter can feel heavy.
The days get short. The sun disappears. The motivation dips.
But depression isn’t just emotional but also chemical. And the best way to fight it?
Set up your systems before it hits.
☀️ My Winter Survival Stack
Here’s what I do to stay light when the world gets dark:
Get sunlight in your eyes within 30 minutes of waking up. Even if it’s grey outside get out. Natural light regulates your circadian rhythm.
Vitamin D3 + K2 — daily. You’re not getting it from the sun, so you need to supplement. I take a lot of vitamin.
Move daily. Walk. Lift. Stretch. Just move. Your body needs the signal that life is still happening. (I work out daily at least try to)
Social contact. Isolation compounds everything. Book that dinner. Join that event. Say yes more.
Creativity + structure. Have something you’re working on. Give your days a shape. Don’t float——> build.
Try this:
Go to the gym, put the phone away and stop the mirror checks. Just get movement, be present, and breath.
Train without performance.
Eat without flexing.
Exist without proving.
You'll notice your nervous system soften. Your mind will stop rushing as much.
You’ll begin to feel like you again.
💭 Thought to Chew On
Don’t wait to be motivated.
Design your winter like your joy depends on it…because it does.
Let’s not just survive winter.
Let’s stay warm, sharp, and alive through it.
— Mallentino
