Winter Wellness: How to Stay Energized and Stick to Your Goals Without Burning Out

The new year often feels like a tug-of-war between the excitement of fresh starts and the heaviness of winter’s chill. As a Holistic Wellness and Human Design Guide, I understand how easy it is to burnout when you’re trying to juggle ambitious goals and everyday life—especially after the holidays and we settle into February.

I’ve been there. As someone who wears many hats (coach, wife, mom and  toddler-loving nana), I know how hard it can be to maintain energy while staying true to yourself. Let me share how you can keep your goals on track this winter without running yourself into the ground.

1. Work With Your Unique Energy Blueprint

One of the most freeing things I’ve discovered in my own Human Design journey is how differently we’re all wired. Trying to approach life like someone else often leads to frustration and burnout. Here’s what I’ve learned:

Generators/Manifesting Generators (like me): Pay attention to what lights you up. I’ve learned to check in with my sacral response—when I feel excitement about a project, I know I’m on the right path. If not? I let it go.

Projectors: Rest is your superpower. My kids are both Projectors, and I’ve seen firsthand how much better they thrive when they prioritizes rest and focuses on guiding others rather than overdoing it.

Reflectors: The wisdom of waiting through your lunar cycle can help you find clarity. This slower approach can be a game-changer for decision-making.

Manifestors: I admire how Manifestors can ignite projects with their energy bursts, but I also know the importance of slowing down to recharge afterward.

2. Feed Your Body (and Your Soul)

During Alberta winters, when daylight is short and temperatures can be brutal, I turn to warming, nourishing foods to keep me going. One of my favorites is a hearty squash and vegetable soup, made from scratch using fresh herbs. I also love chamomile or lemon balm tea —it’s calming and helps me refocus when life feels overwhelming.

If you’re struggling with energy dips, consider adding adaptogens like ashwagandha or ginkgo biloga. They’ve been a game-changer for me when stress creeps in.

3. Lean Into Seasonal Self-Care

Winter is an invitation to slow down and care for yourself in ways that align with the season. I’ve found these practices especially helpful:

Movement: On days when it’s too cold for a walk outside, I do gentle yoga at home. Even 15 minutes can make a difference.

Warmth: Nothing beats a hot bath with Epsom salts and a few drops of lavender essential oil after a long day. It has become a go-to for when the world seems too much.

Light: Alberta winters can feel so dark, but sitting near a light therapy lamp in the mornings has helped me stay upbeat and energized.

4. Take the Pressure Off Your Goals

This time of year, it’s easy to feel like you have to hit the ground running, but I’ve learned to approach goals with flexibility. When I set out to create my new ebook, Embrace Wellness: A Holistic Reset Workbook for Vitality and Balance, I broke it into smaller, manageable steps. That way, I could stay aligned with my energy without feeling overwhelmed.

Reflect regularly on what’s working and don’t be afraid to pivot if something feels off. Your goals should evolve with you, not the other way around.

5. Build Rituals That Work for You

Daily rituals have become my anchor. In the mornings, I like to sit with my tea and set an intention for the day—sometimes it’s as simple as “be present.” When the afternoon slump hits, I’ll pause with a few deep breaths or step outside for fresh air. And in the evenings, I love journaling about one thing that brought me joy that day (like spending time with my grandson or watching the sunset).

6. Surround Yourself with Uplifting Energy

Your environment plays a huge role in how you feel. For me, bringing a bit of my summer garden indoors has been a way to stay connected to nature even when it’s -20°C outside. A few potted herbs on the windowsill or fresh flowers can make such a difference.

I’ve also learned to set boundaries with people or situations that drain my energy. It’s not always easy, but it’s been crucial for my well-being.

7. Rest Is Not a Luxury—It’s a Necessity

I used to feel guilty about taking breaks, but winter has taught me the beauty of rest. It’s okay to slow down. Sometimes, the most productive thing you can do is nothing at all. When I allow myself to rest, I come back to my goals with more clarity and enthusiasm.

Final Thoughts

Winter wellness isn’t about doing everything perfectly; it’s about showing up for yourself in small, meaningful ways. By honoring your energy, leaning into seasonal self-care, and approaching your goals with compassion, you can make this winter a season of growth and renewal.

What’s one small change you’ll make today to support your wellness? Let’s chat in the comments—I’d love to hear your thoughts!

Kalina