When the Clocks Change, Keep the Calm

I’m not sure about you, but the end of daylight saving time every November truly throws me for a loop. You would think after twenty-seven years in Massachusetts and two bonus years in Florida after the pandemic that I would be used to it by now. But every year I still find myself disoriented in the dark, stumbling around like I have forgotten how to be a person after sunset.

Eventually, I remember that I have learned a few things over the years that help lessen the blow. Before I get into those, I want to pause on something important. This shift doesn’t land the same for everyone. For many of us, it is a minor annoyance. For others, especially children, elders, or anyone who depends on rhythm and routine, it can be deeply unsettling. What might seem like “just the light changing” can actually shake up sleep, mood, and the body’s sense of time. So as the light fades, keep compassion bright

Small Shifts for a Brighter Season

1. Shift Your Internal Clock Earlier

Once the days get shorter, I have to become friends with the morning again. The earlier I wake up, the more sunlight I can soak in, and that keeps my energy steady. I aim to be up around sunrise, sometimes even fifteen minutes before. It’s not glamorous, but it works. Even on weekends, when sleeping in feels tempting, I remind myself that I can rest later in the day once the sun is gone.

2. Supplement Sunlight

On days when getting outside feels impossible, I lean on small hacks that help my body stay in rhythm.

• Expose your eyes to natural light first thing in the morning. Even three to five minutes of looking toward the horizon can reset your system.

• Use a light therapy lamp. I keep mine on my desk and turn it on for about twenty minutes in the morning. Whether it’s the science or the placebo, I always feel brighter afterward.

• Soft lighting, candles, and a few intentional lamps make a big difference at night. It is about creating an atmosphere that feels gentle, not harsh.

3. Move and Stay Social

When it’s dark and cold, leaving the house can feel like a chore, but movement and connection are what keep the winter blues from creeping in. Make a plan with someone in advance so you have a reason to show up. It does not have to be complicated or social every night, even once a week is enough. Seeing people and changing your environment matters more than you think.

4. Lift Your Mood Intentionally

During these darker months, joy needs to be on purpose. Lean into the things that make you feel like yourself. Cook, dance, write, decorate, walk, sing, organize, design — whatever lights you up. This is also the perfect season to try something new. If your mood starts dipping, shift your routine or reach for something that grounds you before it gets too low.

5. Reach Out When the Darkness Feels Heavy

Noah Kahan said it best: “Forgive my northern attitude, oh, I was raised on little light.”

If you feel your northern attitude creeping in, call someone. Text a friend, talk to family, join a class, connect with your people. Everyone feels this dip in their own way, and reaching out can help more than you realize.

For Those More Sensitive to the Change

If you’re caring for kids, supporting elders, or just noticing someone in your world struggling a little more with this shift, it helps to think ahead and build extra gentleness into the routine. A few small adjustments can make a big difference for those who rely on steadiness and predictability to feel safe and comfortable.

• Keep routines steady. Try to hold mealtimes, bedtime, and wake-up windows consistent for at least a week after the change. It gives the body and mind something solid to rely on.

• Use light intentionally. In the morning, open blinds early and let natural light in as soon as possible. In the evening, swap overheads for lamps and warm bulbs that mimic sunset.

• Ease into the day. If possible, create a slow start before the rush. Transitions are smoother when they’re gentle.

• Prioritize comfort. Whether that’s cozy layers, comfort meals, or familiar activities, warmth and familiarity help regulate the nervous system.

• Keep communication open. Ask how people are doing, especially those who might not say it first. A simple “You feeling okay with the time change?” goes further than it seems.

• Model calm. Energy is contagious. When you stay grounded, it helps everyone around you adjust more easily too.

Final Thoughts

The end of daylight saving time reminds us how deeply human we are. Something as simple as a shift in light can ripple through our energy, our sleep, our patience, and even our outlook. But that doesn’t have to mean chaos or frustration. With small systems, compassionate awareness, and a touch of intention, we can all move through this darker season with steadiness and grace.

So as the days grow shorter, find your rhythm.

Check in on the people you love.

Let your home feel warm and alive.

And remember that even in the darker months, light is still something we can create.

As the sun sets in autumn, casting a golden glow on the bare trees, candles dance warmly on the windowsill, lighting up the cozy room as the evening light fades away.