The clocks go back one hour this weekend, marking the end of British Summer Time. Whilst some may rejoice about the extra hour in bed, many others will be dreading the impact that colder weather and less daylight has on our mental health, general wellbeing and even our productivity.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder, or SAD, is a type of depression that comes and goes in a seasonal pattern. It’s often called “the winter blues” as its effects are felt most during the winter months.
It can affect people in a number of ways from fatigue, feelings of anxiety and depression to general low mood, irritability and loss of appetite. On top of this, people with SAD may lose interest in activities they normally enjoy and become less productive as a result. Even if you don’t suffer with SAD, you may still feel like you have more down days during winter. This is due to the lack of sunlight, bad weather and less time spent outdoors.
There are a number of changes we can make to our everyday life that can make a difference to those who suffer from SAD or feel less productive during the autumn and winter months.
6 ways to combat SAD and boost your productivity as the clocks change
1. Increase natural light

The main reason most people feel more down during darker days is down to a reduction in natural light, so it’s important to increase how much light you’re exposed to if you want to feel more motivated and improve your mental health.
Try and position your workspace in an area where you’ll get a lot of light, whether in front of a south facing window or even in the garden if the weather is ok. If these aren’t options for you, check out light therapy techniques or bulbs in lamps that mimic natural daylight.
SAD lamps are also worth considering too, which are designed to deliver a therapeutic dose of bright light to treat the symptoms associated with SAD.
2. Optimise your work environment

Having a workspace optimised specifically for your work makes all the difference. Here are a number of ways you can optimise your work environment, whether you work from home or in an office:
- Prioritise your tasks each morning: Take some time to organise your day before you start work and outline your tasks in priority order, so you know exactly what you’re doing and what needs to be done. You could write your tasks down on a notepad, use post-it notes or even create a spreadsheet. However you want to do it, having somewhere that you can refer back to and tick off once complete can boost that feeling of accomplishment and ensure you’re being productive with your work day.
- Create a designated workspace if you work from home: You want to remain focused on your work day, so avoid working from the comfort of your bed or sofa. Instead, set up a designated space in your home, if you have room, where you can work and separate yourself from living areas.
- Clean & declutter: According to research by Princeton University, clutter in your surroundings competes for your attention. Declutter your desk to the essentials only; and give your desk a regular wipe down or polish.
- Design for willpower: You’re much less likely to do things if you make them less convenient. If you’re prone to scrolling, put your phone in another room if you work from home or away in a safe place if you’re in an office environment. If you’re prone to scrolling on your desktop, download an app to block productivity-killing sites and apps during work hours to help improve that focus.
- Clear your inbox: Emails can be overwhelming, therefore it’s worth spending some time clearing and sorting your inbox. Create a folder for ‘urgent’ and ‘non-urgent’ emails that hit your inbox to help you prioritise your workday better. Get rid of any emails that are irrelevant to you such as sales messages or spam as these can have a habit of taking you away from your work. Once you get into the habit of sorting emails in this way, you’ll feel more productive and reduce the worry of missing any important messages in the future.
3. Take proper breaks

Health and Safety Executive suggests that anyone who works in front of a computer or screen should take a five to 10 minute break every hour to avoid health issues such as eye strain and being sat in the same position for long periods of time.
Research also suggests that the average human is only able to concentrate on a certain task for around 15 to 20 minutes at a time. Therefore it’s crucial to give yourself some time throughout the day just to get up, move around and step away from the glare of a screen.
4. Get a good night’s sleep

Lack of sleep can alter your mood significantly, it can cause irritability, anger and may lessen your ability to cope with stress. All of which will have an impact on your productivity as you won’t necessarily be in the mood to do anything. It’s important to ensure you’re getting as much sleep as possible each night so you’re fully rested ready to take on the day.
Make sure you wind down before bed and keep technology use to a minimum. Blue light that’s emitted from our phones, tablets and computers can interfere with melatonin production, the hormone that is needed for a good night’s sleep. Consider listening to some relaxing music or reading a book when winding down in the evening. Explore the power of scent too with essential oils on your pillow, which could help you to relax and drift off more easily.
5. Exercise and spend time outdoors

Whilst the winter weather might hinder your plans to spend more time outdoors, it’s essential you try to get out as much as you can, even for a quick walk. Experts recommend at least 150 minutes of aerobic activity each week, which equates to around 30 minutes a day over five work days. Exercise is also known to trigger dopamine, a pleasure hormone known to improve your mental health.
Spending time outside can help you feel energised, improving your focus at work and your general wellbeing. Whether you work from home or at the office, make sure you’re getting out on your lunch break, if possible.
6. Do something fun

Like exercise, doing something fun such as a hobby, going to an event or even meeting with friends can give you a good boost of endorphins to help improve your mood and wellbeing. Try and make time to do something you love a couple of times a week, especially during your free time, to ensure you’ve got something to look forward to outside of work. This will help you plan your week too, preventing you from overworking and stopping your work day to accommodate your plans.