Winter break is in the rearview, and the grind of second semester is here. The days are short, the weather is still frigid, and school stops being fun. However, it is important to not let winter burnout get to you! Here is how to survive—and maybe even thrive—during the second-semester slump.

1. Set a Good Routine
Winter’s harsh temperatures have been shown to increase metabolism, requiring us to need more sleep. Setting a consistent night routine is essential to survive school to the best of our ability. Aim for at least 8 hours of sleep and wake up at the same time every morning. Establishing this habit helps regulate your body’s internal clock leaving you ready for each day.

2. Prioritize Nutrition 
Since our sunlight exposure is limited in the winter, it is important to get enough vitamin D through our diet. Foods like salmon, eggs, and oranges are excellent sources of the nutrients that we need. Even though many teens skip breakfast, eating breakfast each morning provides fuel for our bodies throughout the rest of the day. Focus on balanced meals like these banana protein pancakes to the left, and avoid processed and sugary foods.

3. Manage Your Time
Balancing schoolwork, extracurriculars, and personal life can be overwhelming, but a solid plan can make all the difference. Using a calendar on your phone to set reminders can map out your tasks and deadlines. Tackle big projects or study for big tests using the Pomodoro Technique: work for 25 minutes, then take a 5-minute break. This allows your mind to rest and avoid stress and distractions.

4. Stay Connected

It is easy to isolate yourself during the colder months, but staying connected with friends and family is key. However, do not feel obligated to say yes to every opportunity or favor. It is okay to decline if it compromises your well-being.

5. Notice Signs of Burnout
Burnout can sneak up on you, especially during the winter when everything feels more challenging. If you notice signs of constantly feeling tired, unmotivated, or detached, take time to rest and recharge. Do not hesitate to ask for help from your friends or family if you’re feeling overwhelmed.