Work is finished, and daylight has already faded.
Earlier, you had planned to go for a walk or visit a friend. Now, all you want to do is go home, put on something comfortable, and stay indoors. You tell yourself you will go tomorrow.
One evening like this may not concern you. After several weeks, however, you may notice that you are cancelling plans more often and doing less of what you usually enjoy. As November arrives, it is worth considering how the seasonal shift affects both our mood and our routines.
Why the seasonal shift matters
Daylight helps set the body’s internal clock, influencing when we feel awake and ready for sleep. As the days shorten, some people notice changes in sleep, energy, appetite, and mood. Responses vary, and researchers are still studying why some people are more affected than others.¹
The time change can make the transition more noticeable. In most of Ontario, clocks move back one hour on November 1 this year. Sunrise and sunset occur earlier by the clock, while the season itself brings gradually shorter days.² For those spending most daylight hours at work or managing family responsibilities, an evening walk may suddenly seem less appealing.
Changes in routine can then reinforce changes in mood. When energy is low, we may withdraw from activities and other people. This leaves fewer opportunities for enjoyment, connection, and a sense of accomplishment, which can further lower mood. Recognizing this cycle helps us identify where a small change might make a difference.
"Small changes in routine can create meaningful shifts in how we feel."
Protecting your routines
Begin by making daylight easier to access. A short walk at lunch or a daytime break outdoors may be more practical than waiting until work is finished. Even an overcast day offers natural daylight. Choose a time and route suited to the weather, your schedule, and your mobility.
Movement can change with the season, too. An indoor walk, a swim, or gentle seated exercises can help you remain active. If a longer session feels overwhelming, begin with five or ten minutes and build gradually. Canadian movement guidelines recognize the value of light activity and progress towards recommended activity levels.³
It can also help to plan activities rather than wait to feel motivated. Put a brief walk on the calendar, arrange to meet someone at a class, or set aside time for a hobby. This reflects a principle used in behavioural activation: taking manageable steps towards meaningful activities can help rebuild engagement and enjoyment. Motivation may follow participation rather than precede it.
Protect sleep and social contact as well. Keep reasonably consistent bedtimes and waking times, and notice whether extra time in bed leaves you feeling restored. Make plans that fit your energy and responsibilities, such as a brief visit or a regular phone call. A smaller commitment may be easier to maintain during a demanding week.
When to seek support
Some people experience a mild seasonal dip. Others develop seasonal affective disorder, or SAD, a form of depression with a recurring seasonal pattern. Persistent sadness, loss of interest, withdrawal, or marked changes in sleep and appetite deserve attention, particularly when they interfere with work, relationships, or everyday responsibilities.¹
If these symptoms persist for about two weeks, or feel severe or disruptive sooner, contact a health care professional. There is no need to wait for a seasonal pattern to repeat before asking for help. Changes to routine can support well-being, but persistent depression may require psychotherapy, prescribed medication, or other treatment.¹
Bright-light therapy is one treatment for winter-pattern SAD. It uses a purpose-designed light box according to a treatment schedule; spending time outdoors is not an equivalent treatment. A clinician can help determine whether light therapy is appropriate and how to use it.¹
At Mariani and Associates, our team can help you explore available support and decide where to begin. This November, notice what has changed, choose one or two routines to protect, and seek support if your mood continues to decline.
PRACTICAL WAYS TO SUPPORT YOUR MOOD
- Get natural daylight when possible
A short walk or daytime break can help.
- Keep moving
Indoor or outdoor activity, even if it is just 5-10 minutes.
- Plan meaningful activities
Add a walk, class, or hobby to your calendar.
- Stay connected
A brief visit or regular phone call can make a difference.
- Protect your sleep
Keep consistent bedtimes and waking times.
EVERY SEASON DESERVES CARE
You Are Not Alone
If your mood, energy, or motivation has changed as the days get shorter, those changes are worth paying attention to. At Mariani and Associates, our team can help you explore available support and decide where to begin.

Sources
1. National Institute of Mental Health. Seasonal Affective Disorder. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
2. National Research Council Canada. Time zones and daylight saving time. https://nrc.canada.ca/en/certifications-evaluations-standards/canadas-official-time/time-zones-daylight-saving-time
3. Canadian Society for Exercise Physiology. Canadian 24-Hour Movement Guidelines for Adults. https://csepguidelines.ca/
