100 Walks in Winter

Join the 100 Walks In Winter Challenge

Happy December everyone! Winter is definitely here in Chicagoland. We got a lot of snow over the weekend. And, then more snow. And then some more. 

I’ve been into the idea of leaning into the cyclical nature of our seasons. I’m obsessed with fall. I love spring. I like summer quite a bit. Each of those seasons has different traditions, routines, ways we spend our time. I’m gardening and taking long walks in Spring. I’m swimming and hosting bonfires in summer. I’m doing all the classic fall things in autumn. Yet, I tend to just tolerate winter.

Beyond Tolerating Winter

The days are shorter, darker, and colder. We retreat inside. It's cold and flu season. I know my kids have already been sick on and off the past several weeks. The holiday season does bring some excitement and distraction (and stress). 

However, once January rolls around, I’m over it. By February, just ugh. When it’s still freezing cold in March and April, I protest by refusing to wear my winter coat any longer. Winter is cold for too long, my mood is greatly affected by cloudy days, and I typically love being outside. Me and winter tend to not mix well.

So, I am trying something new. What if winter had its own seasonal rhythm, activities, etc. that I only do in winter? That I even might look forward to each year? I’m starting small and starting with challenging myself, and you, to go for more walks this winter.

What do I like about winter? 

I actually find the shorter days kinda cool. It’s dark and feels like it should be 8pm but it’s only 5pm? We have more time?! Yay! I like that feeling. I like easily catching sunrises and sunsets. Even just what I can see from my home.

Some things feel easier to me in wintertime. My hair, which hates the humidity of summer, does much better in winter. There’s less yard work eating up mine and my husband’s time. I find meal planning easier in winter, too. In summer, I don’t want to eat hot foods in the heat. No spaghetti when it's 90 degrees. So I’m always at a loss during summer meal planning. But winter? Endless possibilities. Lots of warm, comforting, easy food to choose from.

I find aspects of winter weather beautiful. I love the look of snow-covered trees. I like how when the ground is covered in snow, night feels less dark. It can be cloudy out and still get decent natural light inside from the reflection off the snow. And there’s something refreshing about the feeling of fresh cold air (briefly, that is).

There’s a slowness in winter that, if you lean into it, can be rejuvenating. Permission to stay inside and be cozy. I love the comforting sweaters and cozy clothes. Winter almost nudges us toward simpler routines: blankets, warm drinks, slower evenings, staying home more. There’s something grounding about that rhythm, and when I let myself embrace it instead of fighting it, winter becomes a season that genuinely feels nourishing instead of draining.

I’ve even written about connecting with winter in a previous blog post.

Why Time Outside Still Matters in Winter

Spending time outside is one of those things that feels easy in spring, summer, and fall. We naturally find ourselves going for walks, sitting on patios, chasing our kids around the yard. Then winter hits and suddenly we’re all inside for months. But our bodies and brains don’t stop needing fresh air and natural light just because it’s cold out. If anything, we need it more.

Being in nature even a little bit helps regulate our mood, our stress levels, and our energy. There’s something grounding about noticing the trees, the sky, the snow crunching under your boots. And when we cut that out for an entire season, yikes. We tend to move less in winter. There’s more irritability, more sluggishness, more feeling “off.” Winter already gives us darker days and less sunlight, which can impact our mood and even contribute to symptoms of Seasonal Affective Disorder. Getting outside, even for a tiny walk, gives your brain and body a little boost of daylight and movement.

We don’t have to wait until it’s warm again to experience the benefits of being outside. Winter might look different, but it still offers us ways to connect with the world around us. And the more we do that, the better we tend to feel.

100 Walks in Winter

Welcome to my challenge: 100 Walks in Winter. The idea is to form a new relationship with winter. Stop tolerating winter and instead choose to intentionally experience it. Allow the walks to lift your mood, reduce stress, and maybe even become something you look forward to.

100 walks breaks down to about 5–6 walks per week if you're counting December through March. There are 121 days in that timeframe (outside of leap years).

100 walks? I totally made that number up. You can use it or create your own. Release the perfectionism here. Take however many walks feel right for you. Go on three small walks in one day, skip a whole week, or pick a totally different start date. I made my tracker worksheet without dates on purpose. There are no rules here. 

You are a different person than I am, and you’re different from the next person reading this. Don’t do a challenge designed for someone else’s life. If winter walks sound like something that might support your mental health, take a moment to imagine what that could realistically look like for you. Not what it should look like. What actually works for you.

Challenge All-Or-Nothing Thinking

You could go for the perfect walk. You could hit a certain number of miles, do that looped trail in that forest preserve nearby, or even a particular path in your neighborhood. Or hear me out… you could just walk. Release the perfectionism surrounding what going for a walk means. Remember, this is winter. This isn’t spring and it’s not fall. It’s not even necessarily nice outside by the usual standards. We’re taking winter walks.

Sometimes we get stuck believing that if something isn’t “perfect,” it doesn’t count at all. With walking in winter, this might look like:

• “If I can’t walk for 20 minutes, it’s not worth it.”

• “It’s too cold today. I’ll just skip.”

• “I missed a few days, so I might as well stop completely.”

This is exactly where you’ll need to challenge that all-or-nothing thinking. When you think about these 100 walks, I want you thinking about simply going for an enjoyable walk. It’s a moment to intentionally connect with the season of winter. That will likely depend on the weather. 

When it’s really cold, walk 5 houses down and back (or two). Go around your block once. Has it been a polar vortex for over a week? Just walk to your mailbox. The goal is to go for whatever walk feels right for you on that particular day. Do it with the mindset of embracing winter. Dress for the weather and simply head outside.

Grab the 100 Walks in Winter Worksheet

If you want a simple, satisfying way to track your winter walks, I made a free printable worksheet with 100 circles you can cross off as you go.

You can get the PDF by signing up for my newsletter, where I share other practical, actionable mental health tips (not spam, I promise). Let this be your nudge to get outside, move your body, and reconnect with winter in a new way.

About the author:

Hi, I’m Shannon! I’m a therapist who works with Millennial and Gen Z women dealing with anxiety, depression, and all the everyday life stuff that makes things feel heavier. I specialize in behavioral therapy, meaning I focus on small, doable actions that actually help you feel better in your real life. That may be getting yourself moving in winter, building routines that support your mental health, and therapy that’s more than just talking in a room.

If you live in Illinois or Wisconsin and want support that’s practical, approachable, and rooted in real change, feel free to reach out. You can also visit my website to learn more about how I work and what therapy with me is like.