Chasing Dopamine: How To Stay Motivated All Rainy Season

When West Coast rain settles in and the sun clocks out early, even the most motivated among us feel the shift—and science says it’s not in your head. With daylight dropping, dopamine (the brain’s motivation messenger) naturally dips too. But according to Nastasia Liavas, VP of Fitness Services at Fitness World, a few small, strategic habits can give your brain the boost it’s craving. In this Q&A, Liavas breaks down simple, science-backed ways to stay energized, focused, and uplifted all season long. —Noa Nichol

The darker months can take a real toll on motivation. From your perspective, why does reduced daylight have such a noticeable impact on our mood and drive—and how does dopamine fit into that picture?

Reduced daylight during the darker months can significantly impact our mood and motivation for several reasons. First, the lack of sunlight can disrupt our circadian rhythms, leading to disturbances in sleep patterns and hormone production, which can negatively affect mood. Without a doubt, sunlight exposure increases serotonin levels, a neurotransmitter that contributes to feelings of well-being and happiness. Reduced daylight can lead to lower serotonin levels, which can result in feelings of sadness or depression. In addition, a we all know, sunlight is a major source of vitamin D, which plays a role in mood regulation. Insufficient sunlight exposure can lead to lower vitamin D levels, which have been linked to depression. Lastly, dopamine is often referred to as the “feel-good” neurotransmitter. Activities that are rewarding, such as exercising or socializing, naturally boost dopamine levels. During darker months, people may engage less in these activities due to low energy or motivation, leading to less dopamine release, which can further decrease mood. So, if you’re feeling a little sluggish and finding it hard to get to the gym, you’re not alone! There are actual reasons why you might feel less motivated during the winter season, but engaging in activities that boost exposure to light and release of endorphins can help mitigate these effects and improve overall mood and motivation.

You emphasize small, consistent actions over drastic changes. Why are micro-habits like a short walk or stretch session so effective at boosting dopamine and improving mental health during fall and winter?

Micro-habits work because they give your brain quick, repeatable wins, creating consistency and results. A short walk, a few minutes of stretching, or even standing up to breathe deeply interrupt the low-energy, low-motivation spiral that often shows up in fall and winter. These tiny actions create a sense of momentum without the pressure of a major lifestyle overhaul, which makes them easier to start and even easier to repeat. Each time you complete one, your brain releases a small hit of dopamine, the chemical linked to motivation and reward. This helps reinforce the behavior and lifts your mood. Over time, these simple moments of movement help regulate stress, counter seasonal sluggishness, and remind your body that change is possible even on the darkest, coldest days!

Many people struggle to stay consistent once the weather turns gloomy. What are your best strategies for helping clients maintain movement routines when motivation is at its lowest?

When motivation dips, the goal isn’t to push harder, but instead look to remove as many barriers as possible. I encourage clients to shrink the definition of “success,” so movement feels doable even on the toughest days. That might mean committing to 25 minutes instead of 50, choosing indoor options that feel comforting rather than punishing, or pairing movement with something they genuinely enjoy, like a favourite playlist or a warm drink afterward. I also help them build routines around existing habits such as: stretching while the kettle boils, doing light mobility before a shower, or taking a quick walk during a mid-day slump. Movement becomes part of their environment rather than something they must “find motivation” for. Most importantly, I like to remind people that consistency comes from self-compassion, not perfection. When movement feels like support instead of pressure, people are far more likely to return to it, even when the weather is dark and their energy is low.

Strength training is one of your key recommendations. How does lifting weights or doing resistance exercises specifically influence mood and hormonal balance compared to other forms of exercise?

When you lift weights or use resistance, your body releases endorphins that create a natural sense of calm and well-being, but it also triggers deeper hormonal shifts that help regulate stress over time. Resistance training increases levels of dopamine and serotonin, which support motivation and overall emotional balance, and it reduces baseline cortisol by teaching the body to manage stress more efficiently. It also improves sleep quality, stabilizes blood sugar, and supports healthy muscle and bone development, all of which contribute to steadier energy and mood throughout the day. Compared to steady-state cardio, which can sometimes spike stress hormones when overdone, strength training tends to leave people feeling grounded, capable, and mentally clearer. It is one of the most powerful tools for supporting mental health, especially during the darker, more lethargic months of the year.

Mindfulness often gets overlooked in fitness discussions. How does taking time for breathwork or quiet reflection complement physical exercise in regulating dopamine and reducing stress?

Breathwork and quiet reflection work hand-in-hand with physical exercise because they help regulate the nervous system from the inside out. When you slow your breathing or sit in stillness for even a minute, you activate the part of your system responsible for calm, recovery, and emotional balance. This shift reduces cortisol and allows dopamine to rise in a more steady, sustainable way, rather than the quick spike-and-crash pattern that often comes with constant stimulation. Pairing mindfulness with movement creates a full-cycle effect! Exercise energizes the body and boosts feel-good chemicals, and mindfulness helps stabilize those signals so they last longer and feel more grounded. It also builds awareness, helping people tune into what their body actually needs on any given day. Together, they create a rhythm that supports both mental clarity and emotional resilience, making it easier to navigate seasonal stress and stay consistent with healthy routines.

Sleep is a cornerstone of your approach. What simple adjustments can people make to improve sleep quality and protect dopamine activity through the winter months?

One of the most effective shifts is establishing a wind-down ritual that signals to your brain that it’s time to power down. I like to dim lights in the evening, step away from stimulating screens, and do something calming like light stretching, reading or drinking team. Keeping a consistent sleep and wake time also helps regulate your circadian rhythm, which naturally supports dopamine balance and daytime energy. Winter often means darker mornings, so getting exposure to natural light as early as possible can make a surprising difference in mood and alertness. A slightly cooler bedroom, limiting caffeine later in the day, and creating a tech-free buffer before bed all help protect the brain’s ability to reset overnight. These small changes reinforce deeper, more restorative sleep, which keeps dopamine levels steadier and makes it easier to stay motivated and balanced through the colder months.

Celebrating small wins is one of your dopamine-friendly habits. Can you share an example of how this mindset shift can help someone stay motivated—both inside and outside the gym?

Celebrating small wins changes the way people relate to progress by shifting the focus from perfection to momentum. Inside the gym, this might look like recognizing the first week they showed up twice, or appreciating that they lifted a weight that once felt intimidating. Instead of waiting for a dramatic transformation, they get to feel successful in the moment, which builds confidence and keeps dopamine flowing in a steady, motivating way. Outside the gym, the same mindset helps people notice progress in areas they might otherwise overlook. Celebrate choosing a nourishing meal when you’re tired, taking a five-minute walk between meetings, or setting a healthy boundary in a stressful situation. Each small win becomes proof that you’re moving in the right direction, and the brain responds by reinforcing those choices. Over time, this creates a positive feedback loop where motivation isn’t driven by pressure, but by a genuine sense of capability, self-trust and self-love.

Looking ahead, how do you hope conversations around mental health and fitness evolve—especially in helping people see movement not as punishment or pressure, but as a powerful form of self-care during the darker seasons?

I hope the conversation continues to shift toward seeing movement as nourishment rather than repayment. For too long, fitness has been framed around burning, earning, or fixing something, which creates an emotional barrier, especially when people are already struggling with low energy or low mood in the darker seasons. I want to see more dialogue that honours movement as a supportive tool for mental health, something that helps people feel grounded, capable, and connected to themselves.

When we focus on how movement enhances mood, builds resilience, and creates space for calm, it becomes far less about pressure and far more about care. My hope is that people begin to choose movement because it feels good, not because they feel guilty. If we can normalize smaller, more intuitive, more compassionate approaches to fitness, we’ll make it possible for more people to stay active through the winter… not through force, but through a genuine desire to feel better in their bodies and minds.