Winter Fog: How to Manage the “Do Something” Urge

How to Clear the Winter Fog

It’s 4:30 PM. The sun is already gone. The house feels quiet in that heavy, winter way. You know it’s time to slow down. And yet, your body won’t. There’s a buzzing under your skin. A restless pressure. A strong, irrational urge to do something—scroll, pace, snack, start a project, open ten tabs despite feeling completely drained. If you have ADHD, this “tired but wired” state often intensifies during winter. It’s a very real form of ADHD restlessness that shows up when your brain’s need for stimulation collides with the seasonal limits on light, movement, and novelty.

This isn’t a lack of discipline. It’s your nervous system responding to a changed environment. Let’s talk about what’s happening—and how to work with it instead of spiraling into digital overload.

Why Winter Triggers the ADHD “Itch”

Winter creates a perfect storm for the ADHD brain. ADHD involves dysregulation in dopamine and norepinephrine—neurotransmitters tied to motivation, focus, and mood. Movement and sunlight are two of the most effective natural regulators of these systems. In winter, both decrease.

We walk less. Go outside less. See less daylight. At the same time, we spend more hours indoors under artificial light, surrounded by screens, noise, and notifications.

The result is a paradox:

• Understimulated (not enough movement or novelty)
• Overstimulated (too much sensory and digital input)

Your brain is bored and overwhelmed at the same time. That internal friction often shows up as agitation, pacing, compulsive scrolling, or an urgent need to “fix” the feeling.

The First Step: Stop and Check In (Without Fixing)

If you’re in the Stuck quadrant, your instinct may be to numb this restlessness—usually with your phone. Before doing that, try a pause-based approach drawn from emotion regulation research in adults with ADHD: the Stop / Check-In. This isn’t mindfulness for perfection. It’s about interrupting autopilot.

Try this:

1. Stop: Pause what you’re doing even for 10 seconds.
2. Name: “I’m feeling restless. My body wants stimulation.”
3. Allow: Remind yourself this is a physiological response, not a personal failure.

Research shows that simply naming and accepting the sensation reduces overwhelm and increases perceived control. You don’t have to solve the feeling—just acknowledge it.

Safe Stimulation Swaps (That Don’t Hijack Your Brain)

Once you’ve noticed the urge, your brain still needs an outlet. The key is choosing stimulation that regulates instead of hijacks.

1. Micro-Movement Bursts

You don’t need a workout. You need circulation. Short aerobic bursts have been shown to support dopamine regulation and executive function in ADHD.

The swap:
When the urge hits, do 60 seconds of movement—stairs, dancing, jumping jacks, shaking out your arms. Stop when your heart rate rises slightly. That’s enough.

2. High-Contrast Sensory Input

Many neurodivergent people benefit from intentional sensory engagement—what researchers call savoring.

The swap:
Choose one strong sensory anchor:

• Hold a warm mug and focus on the heat
• Splash cold water on your wrists
• Hold an ice cube until it melts

This gives your nervous system intensity without screens.

3. Blue-Light Boundaries at Night

Winter already disrupts circadian rhythms. Evening screen exposure compounds the problem by suppressing melatonin and increasing arousal.

The swap:
Create a low-stim evening window:

• Dim lights
• Audio-only entertainment
• Phone on night mode or across the room

This tells your brain the stimulation window is closing without forcing yourself to relax.

Your Tiny Try for Tonight

When the “Do Something” urge shows up tonight, don’t try to override it with discipline.

Just meet it differently.

Pick one swap:

• One song + movement
• One sensory anchor
• One lighting change

Give your brain stimulation on purpose, instead of letting the algorithm decide.

Winter is harder on ADHD brains—but you’re not broken. You’re adapting. And small, intentional swaps are enough to take the edge off.

References

• Nordby, E. S., et al. (2025). Emotion regulation change in adults with ADHD. BMC Psychiatry, 25(56).
• Martín-Rodríguez, A., et al. (2025). Physical activity in ADHD management. Children, 12(338).
• Shmulsky, S., & Gobbo, K. Positive psychology practices for neurodivergent students.
  

*Disclaimer: Offline.now offers educational coaching tips, not medical or therapeutic advice; please consult a qualified health professional for personal, clinical or health concerns.*