How Coaching Shifts in the Winter Months: Adapting Strategies for Seasonal Needs

Written by: Claudia Haller NBC-HWC

As a coach, you likely notice that your clients’ needs evolve as the seasons change. While the core principles of coaching stay the same, the winter months bring unique challenges and opportunities that require subtle adjustments in your approach. With the cold weather, shorter days, and the pressures associated with New Year’s resolutions, clients may feel overwhelmed and disconnected from their goals.

Winter coaching looks different from other seasons. Clients often need more support around motivation, energy levels, and managing the goals they’ve set for themselves in the new year. Here’s how to adapt your coaching strategies to help your clients succeed during these colder, darker months.

1. Acknowledging the Pressure of New Year's Goals 
The start of the year often comes with a sense of fresh resolve. However, many clients place immense pressure on themselves to make significant changes, setting lofty goals that can feel overwhelming by the time winter sets in. The excitement of a new year quickly meets the reality of shorter days and colder temperatures. The change of seasons can impact clients' energy and focus, making it harder to stay motivated and productive. As coaches, we know that it isn’t reasonable to expect instant progress…but it can still feel defeating when we don’t see fast results.  

Winter Coaching Tip: 
Recognize that while New Year’s goals are important, they can also be a source of stress. Help your clients to foster realistic goal-setting and to make adjustments that align with the realities of winter. Encourage them to revisit and recalibrate their goals, focusing on smaller, more manageable steps (More on this HERE). Work on breaking down their big resolutions into achievable micro-goals that they can realistically tackle, especially in the winter months. This might not be the best time for intense or aggressive goals…and that’s okay! Encouraging clients to set flexible, low-pressure goals for the winter months can help alleviate the stress of feeling behind. For example, there is nothing wrong with setting a goal to simply maintain their current fitness level for now. Rather than focusing on large, year-long goals, encourage clients to set seasonal goals that are more suited to their current energy levels.  You may also consider advising clients to focus on process-oriented goals, like developing a healthy morning routine, rather than outcome-based goals, like losing a specific amount of weight.
​
Help your clients define clear, actionable steps that they can consistently work on without overburdening themselves. Remind them that progress is not always linear, and setbacks are part of the journey.

2. Supporting Clients with Motivation During the Winter
With the reduced sunlight and colder temperatures, many people struggle with motivation during the winter months. Clients who were enthusiastic about their New Year’s resolutions may now feel less energized or even discouraged, making it difficult to stay on track with their goals. Some of your clients may even be afflicted with a condition called Seasonal Affective Disorder. While the change of seasons can affect us all, it casts an even darker shadow over those who experience seasonal depression. As a coach, it’s important to be aware of the emotional impact this can have on your clients.

(Click HERE to learn more about Seasonal Affective Disorder, or SAD).

A useful resource for you to check out is the Winter Blues Survival Guide: A Workbook for Overcoming SAD. This workbook by Norman E. Rosenthal, MD and Christine M. Benton can be used to record symptoms, gain awareness of seasonal patterns, and work on managing Seasonal Affective Disorder. It includes simple checklists and fill-in-the-blank forms, making it a great tool for coaches and clients to use together. While primarily focused on SAD, it can be used by any client experiencing a winter slump or low mood. 

Winter Coaching Tip:  
Help clients identify what truly motivates them beyond the initial excitement of the new year. Encourage them to dig deeper into their “why” and reassess their goals if necessary. Remind them that winter is a time to slow down and nurture themselves and that taking smaller steps to maintain momentum is often more sustainable than pushing for rapid results. Be empathetic and knowledgeable about the challenges that seasonal depression can create. Offer encouragement and celebrate small wins to keep spirits high.

3. Addressing Emotional Well-Being and Self-Care
It’s clear that winter can exacerbate emotional challenges, between the pressure of New Year’s goals and the effects of dreary weather.

The combination of seasonal changes and self-imposed expectations can lead to frustration, guilt, or burnout if clients aren’t careful.

Whether your clients suffer from SAD or just the ordinary winter blues, part of your job as a coach is to help them take care of those emotions.
 
Winter Coaching Tip: 
Provide extra emotional support in your sessions. Encourage clients to create self-care routines that focus on their mental and emotional well-being. This could include activities like journaling, meditation, or simply giving themselves permission to rest when needed. It’s important to help clients manage expectations and practice self-compassion, especially if they haven’t been able to fully keep up with their resolutions. Winter is a time to recalibrate, not to push through at all costs. The colder months naturally encourage more reflection and rest. Coaches can help clients reframe the slower pace of winter as a time for introspection and self-care, rather than feeling like they should push through the cold, dark months at full speed.
 
A wonderful book, either to recommend to your clients, or to read yourself to help guide them, is "Wintering: The Power of Rest and Retreat in Difficult Times" by Katherine May". While not specifically a coaching book, this beautifully written book explores the importance of embracing the slower, quieter pace of winter. May discusses how winter is a time to reflect, rest, and rejuvenate, which can be helpful for coaches who want to guide their clients through the seasonal emotional shifts. It provides a metaphorical framework for understanding the winter months and could be useful when coaching clients who need to embrace this time for restoration rather than pushing through.
 
Another great book is "The Mindful Coach: Seven Roles for Helping People Grow" by Doug Silsbee". While not exclusive to winter, this book offers practical insights into integrating mindfulness and self-awareness into coaching practice. It’s an excellent resource for coaches aiming to help clients slow down, reflect, and navigate the darker months with greater self-compassion and balance. The themes discussed, like self-awareness and presence, resonate strongly with the slower rhythm of winter.

4. Emphasizing Movement and Physical Well-Being
Exercise is an important part of any self-care routine, but during the winter, clients may find it more challenging to stay active. The cold weather, shorter days, and general lack of motivation can make it harder to keep up with physical activity, especially if they’ve set ambitious fitness goals at the start of the year.
 
Winter Coaching Tip:  
Promote outdoor time (even when cold). Exposure to natural light, even in winter, is important for mental health. Encourage clients to get outside for brief walks or activities in daylight hours to combat the effects of seasonal darkness. Just 20 minutes of natural sunlight can make a significant difference.
Suggest that they experiment with winter-friendly outdoor activities, such as winter walking, skiing, or ice skating, to stay active while embracing the season.
Also encourage clients to explore indoor activities like yoga, pilates, or home workouts.
Remind clients that staying consistent with movement doesn’t require perfection; it’s about making physical activity an enjoyable part of their routine, even if it's just for short periods.

5. Building Resilience to Navigate Winter Challenges
Coaching in the winter months presents unique challenges, from fluctuating weather to potential emotional ups and downs. But it also offers an opportunity to guide clients through a reflective, nurturing period that helps build long-term resilience. By adapting your coaching strategies to address the emotional and physical effects of winter, you can support your clients in maintaining motivation, setting achievable goals, and prioritizing self-care. With the right resources and tools, you’ll empower your clients to embrace the winter months as a time of rest, reflection, and sustainable growth.
 
Winter Coaching Tip:
Support your clients in establishing routines that balance productivity with rest. Clients may feel a lack of motivation or energy during winter. Encourage them to focus on small, manageable actions. For example, instead of setting a huge fitness goal, help them commit to a daily 15-minute walk or a weekly yoga practice. This can help build momentum without overwhelming them.

Encourage them to be flexible with their schedules and adjust goals based on how they feel. Acknowledge the seasonal limitations and help clients see this as an opportunity to cultivate more sustainable habits that they can carry into the spring. Offer consistent support and positive reinforcement to remind clients that they are capable of navigating challenges and making gradual progress.

Guide Your Clients Through This Challenging Season and Into a Successful Year Ahead!

Winter is a time of year when clients often feel the weight of their New Year’s goals more acutely, especially if they haven’t yet gained the momentum they expected. By acknowledging the unique challenges of the season (decreased motivation, emotional ups and downs, and the pressure of big resolutions), coaches can help clients reset, adjust, and stay on track without overwhelming themselves.

Through thoughtful goal-setting, emotional support, realistic expectations, and a focus on self-care, coaches can guide their clients through the winter months with ease and intention. By embracing the slower pace of winter and helping clients build habits that are both sustainable and adaptable, you can set them up for success, not just for the season, but for the year ahead.

Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC  and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of three Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business”,  “The Ultimate Guide to Becoming a Successful Soul Professional” and “The Ultimate Guide To Leaving Your Legacy.”

To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here.