Author: Dr. Sarah Johnston
PRIORITIZE YOUR WELL-BEING
In a world filled with uncertainty, it’s easy to feel overwhelmed or weighed down by the pace of life. Even in challenging times, we still hold one powerful choice: how we care for ourselves.
By reconnecting with simple daily habits and listening to our own needs, we can create more stability, clarity, and groundedness—no matter what’s happening around us.
This winter, I want to share a few gentle routines that help many people feel more centered, supported, and balanced in their day-to-day life.
GET GOOD SLEEP
Winter naturally invites more rest. Your body and mind respond well to rhythm and consistency, so small shifts can make evenings feel more peaceful.
Keep a steady sleep schedule
Create a cozy, calming bedroom environment
Swap bright overhead lights for softer lighting
Avoid screens for the last hour of the evening
Consider blue-light–blocking glasses
Move devices and Wi-Fi out of the bedroom
Explore relaxing evening rituals you personally enjoy
End your day with a gentle intention for the morning
Rest isn’t a luxury—it’s a foundation for feeling steady and supported.
FAVOR ORGANIC, SEASONAL, WHOLE FOODS
Winter often calls for warm, comforting meals made with ingredients that grow naturally during this time of year.
Choose organic produce when possible
Enjoy warm meals such as soups, stews, or roasted root vegetables
Explore quality proteins like grass-fed meats, wild-caught fish, or free-range eggs
Learn how to read food labels and look for whole food ingredients
Reduce highly processed foods, seed oils, and hidden sugars
Let food be nourishing, simple, and supportive.
DON’T OVER-STIMULATE
Winter is a season to conserve energy, not deplete it. Many people find it helpful to reduce overstimulation and embrace gentler rhythms.
Experiment with less coffee or switch to matcha or herbal teas
Avoid drinking coffee on an empty stomach
Explore natural options like ginseng, cocoa, or herbal blends
Simplify your schedule and protect your boundaries
Create moments of quiet throughout your day
GET WARM
Colder months are a beautiful time to lean into warmth and comfort.
Try a Sauna
Use a Red Light
ENERGIZE YOUR AIR AND WATER
Modern environments can sometimes feel stagnant or dull. Many people enjoy finding ways to bring more freshness and vitality into their surroundings.
You can energize your air and water with our Forest Air devices, which use specific wavelengths of light—similar to how sunlight influences natural environments.
INVEST IN YOUR JOY
Joy is a form of nourishment. The more you intentionally include enjoyable experiences in your life, the more grounded and connected you tend to feel.
Read and study topics that inspire you
Explore creativity through writing, painting, music, or photography
Take a course that excites you
Try something new, even if you’re unsure where to begin
GET OUT OF THE CITY
Nature offers space to breathe, reflect, and reconnect—especially when you step away from busy environments. Try visiting parks, quieter neighborhoods, forests, beaches, or mountains when you can. Even short walks can help you feel more refreshed and present.
KEEP YOUR BODY MOVING
Movement—however gentle—helps many people feel more balanced and uplifted.
Take outdoor walks
Choose low-traffic areas when possible
Explore stretching, yoga, or slow morning movement
Find what feels good and sustainable for you.
PRACTISE GRATITUDE
Gratitude shifts your attention from what’s uncertain to what’s steady and supportive.
Start with one thing you appreciate each day
Use your breath as an anchor: inhale 4 seconds, exhale 4 seconds
Reflect on what you’re grateful for, even if it’s something small
Repeat gentle affirmations that bring you into the present moment
Gratitude turns everyday moments into something meaningful.
