About | Media | Speaking | The Joy School | Podcast | Books

Kristi Ling Spencer logo
*Click for access to the FREE Masterclass!

Four Great Tips to Zap the Cloudy Day Blues

Got the cloudy day blues? I can relate. When the weather gets dark and dreary, I sometimes find myself struggling to find energy and motivation to do much of anything except sit on the couch and hang with my friend Netflix.

For those who really struggle with this, believe it or not, there’s a name: Seasonal Affective Disorder (SAD). SAD affects many, many people, so if this is you, you’re not alone. Science has shown that most if not all of us are affected on some level by lack of sunlight.

Now, my personal belief is that the word “disorder” is sometimes overused, and that for most, this is actually a natural part of brain function. The brain has needs to work at its highest level, and natural light is one of them.

For my friends (like me!) who are affected emotionally and energetically by cloudy, dreary weather, here are a few of my favorite mood boosters for darker days (I rely on these, along with occasional two-minute solo dance parties).

Cloudy Day Mood Boosting Tips:

1. Music. Choose something upbeat and summery (music apps like Pandora have great stations with steel drums and tropical music).

2. A Full spectrum sun therapy lamp. My absolute favorite is available on Amazon here. I can’t stress enough what a difference this makes. Put one in your office and in your home to mimic natural sunlight. This provides the light your brain needs to keep energy up and regulate a number of systems within your body. Plus, it’s just an all-around great mood lifter. And, bonus, they provide great natural light for video calls!

3. Healthy carbs. While I don’t go overboard with carbs, healthy carbs in moderation have been shown to boost mood and physical energy. Snack on organic popcorn, organic whole grains, and organic fruits like bananas and blueberries.

4. Get out into nature for 15 minutes. Yes, even when it’s chilly, cloudy, and generally blah outside. Bundle up, suck it up, and get out there! Research has shown that just 15 minutes in nature can help you feel happier and emotionally restored. Go for a short walk or hike, or even into your own yard for a few minutes. When you get there, take a few deep breaths. You’ll be happy you made the effort.

If you enjoy flowers, then get yourself some fresh flowers from your garden, or from a local florist, and enjoy them. Flowers can help uplift your energy, especially if they’re your favorites.

It’s important to note that everyone is different, and some people are more severely affected by SAD. If you think this is you and taking some of these steps doesn’t seem to help, you should definitely have a chat with your doc about what might work for you. There is support available.

What are your favorite pick-me-ups on cloudy days? Let me know over on Instagram.

Here’s to more bright days!

xo Kristi

Share This PoST

Kristi Ling Spencer

Kristi Ling is a happiness strategist, internationally known life and business coach, bestselling author, and inspirational speaker who works with individuals and organizations on building a firm foundation for lasting happiness and success. She has been featured in numerous media outlets such as Oprah Daily, Woman’s Day, Oxygen, Entrepreneur, Mashable, Reader’s Digest, and Women’s Health. Her popular TEDx Talk on The Power of Re-Thinking Happiness has been shared across social media, and she has appeared as a keynote speaker for major companies and events. Her bestselling book, Operation Happiness – The 3-Step Plan to Creating a Life of Lasting Joy, Abundant Energy, and Radical Bliss was chosen by Success Magazine as one of the best books to make you successful. It’s available now wherever books and audiobooks are sold.

You May Also Like

Become the Happiest Version of You!

Discover 11 (totally DOABLE) Habits of the Happiest People

Get the FREE Masterclass (a $79 value!)

*You’ll also get a subscription to Kristi’s content-packed digital magazine. Your information will not be shared.


About Kristi

Kristi is a bestselling author, coach, inspirational speaker, and podcast host helping people to live happier, more dynamic lives… [READ MORE]

Programs + Events

Vibrant courses, events, VIP days, and an immersive membership designed to support you in creating the life you envision …[READ MORE]


Latest updates, along with articles, resources, and recommendations for all things happiness, wellness, success, and emotional fitness… [READ MORE]


Feel free to get in touch with our team with any questions or requests, or to book Kristi to speak or teach at your next event… [READ MORE]

The Joy School


Discover the one-of-a-kind program that supports you in leveling up your life and becoming the happiest, most dynamic version of you… [READ MORE]


The Joy School doors are now OPEN for a limited time! Click below to check it out: