As the days get shorter, many people who work from home notice a change. They start work when it’s barely light, look up from the screen and find it’s already dark. Some days they don’t step outside at all.

Office workers at least get daylight on the commute and during a walk to lunch. Solo owners working from home can go days without it, and the gray months can start to feel heavy.

Why it works

Daylight plays a big role in how alert people feel. Many people find that getting outside, especially in the morning, helps them feel more awake during the day and sleep better at night. Even on a cloudy day, the light outdoors is much brighter than most indoor lighting.

Getting outside also usually means moving. A short walk breaks up long stretches of sitting and gives you a change of scene, which can help when you’re stuck on a problem.

And it adds a small, reliable bright spot to the day during a season when many people feel their mood and energy dip.

How to run it

Pick a daylight slot. Morning is ideal, but any time while the sun is up works. Put it on your calendar so it doesn’t get lost.

Make it a walk. Fifteen to twenty minutes around the block is enough. Take a call on the walk if you have to, as long as you’re outside.

Dress for it. Keep a warm coat, hat and gloves by the door so the weather isn’t an excuse.

Work by a window. On days you can’t get out, move your desk closer to a window or take your coffee break by one.

Pay attention. If the winter months regularly bring low mood or exhaustion that doesn’t lift, talk to a doctor. It’s common, and help is available.

The mistake most people make

Waiting until the end of the workday to go outside. In the winter, by the time most people finish work, the sun has already set. Schedule your daylight break while it’s still light, even if that means stepping away mid-morning.