I know - probably not the most joyful information you wanted to read today. But it's a fact, darker days are coming and colder months are right in front of us.
With this new season starting today, I can already hear the excuses, blaming, complains, and overall the weakness from people that come with that time of the year.
So... I guess it's the right time to have a little self-reflection check:
"It's getting grey, and moody". Yes. Belgium doesn't offer the best weather conditions but it can be worse.
"It's so hard to wake up when it's dark". Are you that soft?
"We are all lacking Vitamine D now!" Go buy it as supplement.
"It's so rainy all the time". Umbrellas and waterproof jackets will be your best friends.
"I can't run outdoor anymore, it's getting too cold". Really?
Now, I enjoy summer such as everyone else. But what I enjoy even more is to overcoming adversity and discomfort. And guess what? Fall and winter are the best seasons to develop your mental strength.
GET YOUR PREFRONTAL CORTEX (PFC) and AMCC STRONGER
The winter blues is a real thing.
It even has a mental condition name: the Seasonal Affective Disorder (SAD). The SAD is a mood disorder subset in which people who typically have normal mental health throughout most of the year exhibit depressive symptoms at the same time each year (starting typically in autumn).
Despite the fact that we can all be affected by a moodier weather from time to time, I'm convinced that having the will and the self-awareness of developing your mental toughness enables you to be less affected by external factors - such as the weather. And guess what? It comes by deciding to do hard things.
I'll not going too much in depth on neuroanatomy here but the brain regions that get strengthened when we decide to do something difficult or something we don't want to do is primarily the Prefrontal Cortex (PFC) and the Anterior Mid-Cingulate Cortex. The prefrontal cortex, located in the front part of the brain, is responsible for higher-order cognitive functions, including decision-making, self-control, willpower, and executive function.
Why is this important?
Because this is about strengthening your willpower.
When you push yourself to do something you don't want to do - like waking up early to have a run or focusing on a difficult task - the anterior mid-cingulate cortex is activated. By consistently engaging this region, especially in challenging situations, the brain strengthens pathways associated with effortful control, making it easier over time to push through resistance or discomfort. Like the prefrontal cortex, this is also part of neuroplasticity, where repeated efforts build mental resistance and perseverance. Which means: the more you practice, the better it gets.
It was nice to have a summer body in summer but I think that it's even better to feel confident and strong when you decide to do something you don't want to do. Right?
TIPS & TRICS FOR THIS FALL SEASON
GET SOME MORNING BRIGHT LIGHT: now that we are going through the darker days of the year, synchronising your circadian rhythms with daily light burst when your morning alarm turns on can be a game changer for improving your overall mood, energy levels and mental clarity. As soon as you wake up, get some sunlight if you can or purchase a luminotherapy accessory to have bright light right in the eyes (you can find an example I use on Amazon here).
3’ COLD SHOWERS: you have probably came across about the ice bath trend that’s been going on in the fitness industry and how cold exposure can positively impact our life. Well, it’s might be that time for you to give it a try (don't worry, you don’t need to invest right away in a cold plunge)! Daily cold showers will positively improved your circulation, send a big hit of endorphins, reduced inflammation and strengthen your mental toughness. Doing it as soon as I wake up is a habit that I can simply not missed. It allows me to get out of the mental blur and get me ready right away. It’s not tricky and doesn’t require anything. Just hop under the shower and let that freshness wakes you up. Simple & effective.
GO OUTSIDE: staying inside with a hot chocolate in a cozy blanket will soon be very tempting. Despite being very comfortable, I highly encourage you to go outside as much as possible (before the hot chocolate).
Don’t just run on a comfy treadmill in a temperate gym, go breath some fresh air.
When you feel the need to take a 10’ break from work, go hit a few steps and move your body outside.
We are not designed to stay inside, with artificial light and heated rooms, your body and soul will thank you for stepping out in the wild (whatever the weather conditions).
EAT SEASONALLY: fall has a wide variety of nuts, fruits and vegetables to offer. Take this opportunity to change a bit your favorites dishes and rotate to what autumn has to offer. Brussels sprouts season has officially began friends!
DO STRENGTH TRAINING: I guess this one is obvious.
As long as I already miss the hot summer days, the tanned body and the fresh cold beers, I think we can all take this opportunity to reflect on our decisions, inner dialogue and actions we’ll decide to take daily during the next few months. I believe that realising that we won’t change external factors such as the weather and that we can fully control our choices, choosing the “hard right over the easy wrong” will make our life that much greater.
Passionately,
Max & Ben
Written by Benjamin Desmet
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