Why My Bed Keeps Calling — And How to Get Your Motivation Back This Fall
Hey, it’s Ronai!
As soon as fall rolls in and the weather turns cooler, something starts to shift inside us. The leaves change, the daylight disappears earlier, the air gets crisp… and suddenly my bed feels like it has magnetic powers.
The alarm goes off and my brain says, “You know what… five more minutes won’t hurt.”
Then five becomes twenty.
Then twenty becomes scrolling.
Then scrolling becomes “How is it already 9:45?”
Meanwhile, life is doing the exact opposite of slowing down.
Work ramps up before the holidays.
Families start planning gatherings.
Schedules get busier.
Expectations grow.
So why does the season get busier while we feel slower?
Here’s the good news: you’re not lazy, broken, or unmotivated — you're seasonal.
Your brain and body literally respond to changes in light, temperature, and hormones.
The even better news? Once you understand what’s happening, you can work with your biology instead of fighting it.
Let’s break it down.
Why Fall Makes Us Want to Hibernate (The Science)
1. Less daylight = shifted circadian rhythm
Our internal clock — the circadian rhythm — is heavily controlled by light. When days get shorter, the body doesn’t just notice… it responds. Less daylight signals the brain to make more melatonin (the “sleep” hormone) and reduces alertness earlier in the day. That means we feel more tired even if we slept the same amount.
2. Hormones change with the seasons
Studies have shown that hormones like cortisol (stress/alertness), ghrelin (hunger), and even serotonin (mood) shift throughout the year. Your body is designed to conserve energy in colder, darker months…and it shows up as “I don’t feel like doing anything.”
3. Motivation and mood drop with light exposure
The less bright light we get, the more sluggish our brain becomes. Sleep patterns change, mood changes, and yes — motivation drops too. So no, it’s not “just in your head.” It’s in your nervous system.
Translation?
Your body is leaning toward “hibernate” while your life is screaming “hustle.”
No wonder it feels like a war.
5 Ways to Get Your Motivation Back (Without Forcing Yourself)
1. Use Essential Oils as State-Shifters
Scent is deeply tied to memory, mood, and focus. When the natural cues of sunlight fade, essential oils can become intentional cues.
Use bright, energizing oils in the morning (think citrus, peppermint).
Use calming, grounding oils in the evening (frankincense, cedarwood).
Pick one oil that you ONLY use during focused work — your brain will learn “this smell = productivity.”
It’s not random. It’s neuroscience.
2. Breath-Work to Reconnect Your Nervous System
When your body slides into “low gear,” your brain follows. That’s when the blanket feels heavier, your to-do list feels optional, and suddenly you’re scrolling reels instead of rolling out of bed.
Try this quick breath reset:
Inhale 4 seconds → hold 2 → exhale 6.
Repeat 5–10 rounds.
Want a boost? Put a drop of your favorite citrus oil in your palms first. Inhale deeply while you breathe. It’s like plugging your brain into a charger.
Still stalling?
That’s when Mel Robbins’ 5 Second Rule works magic.
The second you think “I should get up” — count:
5-4-3-2-1… move.
No thinking. No bargaining. No “just let me…”
The countdown interrupts hesitation and launches action.
Breath resets the body.
Scent lifts the mood.
The 5-second rule gets you moving.
That’s a full nervous system reboot in under two minutes.
3. Use Music as a Mood Trigger
Create two playlists:
Rise & Focus → songs that activate energy, confidence, movement
Wind-Down → songs that soften the brain and cue rest
Music tells the brain what mode you’re in.
If you don’t set the tone, the season will.
4. Light + Movement Ritual
Because light is biological fuel, the simplest motivation hack is:
Step outside or sit by a bright window within 30 minutes of waking
Move your body for at least 5 minutes (stretch, walk, shake it out, anything)
Light wakes the brain.
Movement wakes the body.
Both reset your internal rhythm faster than caffeine ever could.
5. Micro-Goals + Meaningful Rewards
When motivation dips, big goals feel impossible. So instead of trying to conquer everything at once, break it down into micro-steps that are small enough to actually start.
Here’s how to do it:
Choose 3 things you want to finish before the end of the year.
(Example: organize the pantry, finish that online course, plan your 2026 business goals.)
Break each one into micro-steps.
(Example: “Spend 20 minutes sorting just one shelf” instead of “reorganize the whole kitchen.”)
Reward the action, not the outcome.
This is key. Your brain needs positive reinforcement before the big finish line.
A reward might be:
✔ a warm cup of tea
✔ a 5-minute dance break
✔ a quick scroll after the task instead of before
✔ diffusing your favorite oil
✔ stepping outside for fresh air
This turns motivation into momentum.
You’re not battling your biology — you’re partnering with it.
The Real Win
Fall isn’t here to ruin your motivation — it’s here to invite you to work differently.
Not harder.
Not more intensely.
Just more intentionally.
Your body is adapting to a new season.
Your goals can, too.
Want Help Staying Motivated — Using Your Strengths?
You don’t have to “push through” this season on sheer willpower.
If you want to finish the year in alignment — not burnout — I’d love to help you use your God-given strengths to do it in a way that fits how you’re wired.
This is exactly what I do as a CliftonStrengths + faith-based coach.
Not more hustle.
Not more pressure.
Just the right strategy for the way you were designed.
If you want support, let’s make a plan that works with your wiring, not against it.
Here's How to Get Started
No fluff. No pressure. Just a simple 3-step path forward.
1.Take the Assessment
The CliftonStrengths®34 Assessment changes everything. Stop guessing who you are and start owning all of it.
Contact Ronai to Request Promo Codefor $10 off your full 34 report.
2. Book a Free Discovery Call
We’ll go over your results together and talk through what’s keeping you stuck.
This is where you’ll start to feel seen, heard, and unstuck.
3. Choose Your Coaching Path
We'll pick the package or next step that fits YOU best. This isn’t a one-size-fits-all thing—because you’re not one-size-fits-anything.
Sources
All sources are science-based and peer-reviewed.
Zeitzer, J.M. et al. “Effects of Light on Human Circadian Rhythms, Sleep & Mood.” Journal of Psychiatric Research.
Wyse, C.A. et al. “Circadian and Seasonal Variation in Human Hormones.” Proceedings of the Royal Society B.
Obayashi, K. et al. “Outdoor Light Exposure and Sleep/Mood Outcomes.” Environmental Health Perspectives.
Wehr, T.A. “Seasonality in Human Mood and Behavior.” Archives of General Psychiatry.
