By Channah Yurovsky, Staff Writer
As the sun sets earlier and the wind begins to prickle against our skin, the radiant summer glow that once warmed our hearts and bodies fades with our tans. Soon, the gloom of cold mornings and leafless trees begins to settle in.
Sounds depressing, doesn’t it? Scientists have coined a term for this phenomenon: Seasonal Affective Disorder (SAD), otherwise known as seasonal depression— a recurring pattern of depressive symptoms tied to seasonal changes. But is SAD purely biological, or can mindset, habits and intentional routines help us navigate the winter months?
Though there is a lot of research on SAD, scientists still cannot fully explain why it occurs. Evidence suggests that reduced daylight exposure disrupts circadian rhythms, which in turn affects levels of key brain chemicals such as melatonin, which regulates sleep, and serotonin, which regulates our moods. These changes can leave people feeling fatigued, sluggish or generally down in the winter months. Harvard Health Publishing notes that reduced sunlight can trigger drops in serotonin levels, disrupt sleep cycles and exacerbate depressive tendencies. However, while therapies and medications exist, not everyone finds them necessary or effective. Luckily, there is a growing body of writers, thinkers and motivators who have shown that building intentional habits can be a powerful alternative path.
James Clear, author of Atomic Habits, emphasizes that change doesn’t come from sheer willpower, but from the systems and routines we establish. He famously writes, “You do not rise to the level of your goals. You fall to the level of your systems.” In other words, resilience is trained daily, not summoned out of nowhere. This isn’t just about winter blues; the same principles apply to all challenges because they are rooted in our brain chemistry and our capacity to rise after setbacks. Free will matters: we can let circumstances consume us or become the protagonists of our own story.
I’ve experienced this personally during the grieving process after my father passed away from cancer. Some moments could have consumed me entirely, something akin to thesomething akin to the psychological intensity Dostoevsky portrays in Crime and Punishment. Yet, by focusing on small, consistent habits, such as journaling, setting micro-goals, practicing gratitude and establishing a routine, I charted a growth trajectory rather than succumbing to despair or stabbing someone with an axe (for the Crime and Punishment fanse Crime and Punishment fans). Many people who achieve lasting change realize that small, consistent actions create more durable results than large, sporadic bursts of effort. This mindset echoes across other motivational writers as well. Stephen Covey’s The 7 Habits of Highly Effective People highlights proactive living and aligning actions with values. Mel Robbins, in The 5 Second Rule, emphasizes breaking through hesitation with immediate action to create motivation —sometimes you just have to push yourself to start.
Each of these perspectives reinforces the idea that discipline and structure —— rather than waiting for external fixes—— creates momentum. According to neuroscientist Wolfram Schultz, “Dopamine neurons display a short-latency, phasic reward signal indicating the difference between actual and predicted rewards.” Dopamine activity increases when there’s a positive difference between what we expect and what actually happens — a process that helps reinforce learning and motivation. This same reward circuitry can drive us to persist through challenges, as each small success triggers the brain’s motivation system.
The same brain chemistry that drives us to overcome obstacles — dopamine and reward pathways — is also what helps us stay motivated and push forward in difficult situations.
If you want a scientific way to beat the winter blues, Cleveland Clinic research shows that exercise, sunlight exposure and structured routines positively affect mood and energy, often rivaling clinical interventions for mild to moderate cases of SAD. By stacking habits, setting micro-goals and creating systems, we essentially train our brains to reward progress, fueling the drive to keep going.
Even beyond the scientific and psychological research, this idea of structure leading to well-being is deeply embedded in Jewish life. As Jews, we are privileged to live within a framework that naturally sets us on a positive trajectory — one that modern researchers are only now beginning to articulate. The Torah provides a built-in rhythm of discipline, gratitude and purpose that supports emotional balance and resilience. Daily practices like saying Modeh Ani upon waking cultivate gratitude from the very start of the day — a habit psychologists now confirm improves mental health and reduces stress. Engaging in acts of tzedakah and kindness, such as through organizations like Daily Giving, reinforces a sense of community, purpose and connection — all of which are proven protective factors against depression.
Torah study itself encourages deep thinking and intellectual challenge, paralleling findings that mental engagement strengthens cognitive and emotional resilience. And perhaps most powerfully, the Torah’s emphasis on faith and trust in divine purpose offers a psychological anchor: a reminder that even in moments of uncertainty, meaning can be found. These practices — routine, reflection, gratitude, and giving — are not just religious rituals; they are evidence that a life rooted in Torah inherently cultivates the very mindset and structure that modern science identifies as key to well-being and growth.
Seasonal lows don’t just affect college students. They can impact adults, high schoolers and virtually anyone. Left unchecked, these low moods can lead to unhealthy mindsets about oneself and life, foster negative habits and create tension in relationships. However, maintaining mental well-being doesn’t always require therapy or medication. By rewiring our brains and changing our mindsets through active change, we take control of our thoughts, habits and feelings. By focusing on these daily practices, it’s possible to shift toward resilience, connection and positivity, rather than letting seasonal sadness dictate mood or behavior. Reflecting on personal experiences, such as navigating grief, illustrates how these Torah principles can be applied in real life. By integrating practices like gratitude, community involvement, and faith, one can build resilience and maintain a positive trajectory, even during challenging times.
So, are we sad, or is it SAD? The answer is both. Seasonal Affective Disorder reflects real biological processes triggered by decreased sunlight, but how we perceive it, respond and structure our lives can dramatically influence our experience.
This winter, instead of simply enduring the dark, consider small habit interventions: open the blinds, take short walks outside, set micro-goals and practice gratitude and reflection. Because while the seasons are fixed, your well-being is not. And as Rocky Balboa famously says, “It’s not about how hard you hit, it’s about how hard you get hit, and keep moving forward.”
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