“Feeling off lately? It might not be you.”

🌿 The Season of Checking In

My desk sits right by the window.

I tell myself it’s for the sunlight — but honestly, it’s also because I’m nosy.

I like watching my neighbors walk their dogs, unload groceries, and occasionally argue about parking spots.

But lately, I’ve noticed something: the light doesn’t last as long.

By late afternoon, the room feels dimmer, heavier.

And since I work from home most days, I can go hours without stepping outside.

If you’ve been feeling slower, foggier, or just off, I get it.

It’s not all in your head — it’s in your body, too.

Here’s the short version:

☁️ Less sunlight = less serotonin

🌙 Less light in the morning = more melatonin (aka the “stay in bed” hormone)

📱 Cooler weather = less movement, more scrolling

Translation: you’re not lazy, unmotivated, or falling behind.

You’re adjusting.

And your body just needs a little help syncing back up.

Here’s how ↓

☀️ 1. Get Morning Light

Your body’s clock needs light to know it’s daytime — without it, everything drifts.

Even 10 minutes outside (yes, even on cloudy days) can reset your mood, focus, and sleep cycle.

Try this:

• Step outside within 30–60 minutes of waking.

• Get at least 10 minutes of natural light (no sunglasses if possible).

• If mornings are dark, try a light therapy lamp (10 000 lux).

• Ask your doctor about a Vitamin D supplement if you work indoors most days.

🧠 Why it matters: light hitting your eyes tells your brain’s master clock, “We’re awake, it’s safe to function.”

💪🏽 2. Move Gently, Not Perfectly

When motivation drops, movement feels harder — but staying still keeps you stuck.

You don’t need intensity; you need rhythm.

Try this:

• Stretch between calls.

• Walk while listening to a podcast.

• Dance while dinner cooks.

Each small movement tells your nervous system, “We’re safe to move again.”

😴 3. Protect Your Sleep Window

When the sun sets earlier, melatonin releases sooner — that’s why you get sleepy at 8 PM and wired again at midnight.

Try this:

• Set a wind-down alarm as your cue to dim the lights.

• Avoid caffeine after 2 PM.

• Let rest be part of your routine, not a reward.

🧠 Why it matters: sleep is your brain’s emotional rinse cycle — it clears stress hormones and resets your mood overnight.

🩺 4. Schedule a Maintenance Check-In

If you’ve felt “off” for more than a few weeks, get some data.

Book your physical. Ask about Vitamin D, thyroid, and iron levels.

Preventive care isn’t fear; it’s maintenance.

You change the oil in your car — your body deserves the same attention.

🕯️ By the Fire Pit

This season isn’t asking you to fix yourself — it’s asking you to listen.

You don’t need a big overhaul.

Just small, steady cues: light, movement, rest, maintenance.

If you forget tomorrow, start again the next day.

That’s the beauty of rhythm. 💛

🕊️ Gentle Reminder

You’re not behind — you’re recalibrating.

You don’t have to chase motivation; you can create conditions for it to return.

Start with one step.

The light will follow.

✨ Share It Forward

Read this week’s On the Mend with Moya — or forward it to a friend who’s been saying,

Because sometimes, it’s not her.

It’s the season. 🌤️

Until Next week

Moya