Ever peeked out your window on a stunning sunny day and had major FOMO (fear of missing out) on not being outdoors to enjoy it because of work, school, chores or other commitments? Or maybe you chose to get active indoors but felt guilty about not doing so outdoors?
That pesky inner voice telling you that you’re not making the most of a sunny day unless you’re outside soaking up every ray is called “sunshine guilt”. Read on as we unpack this odd yet common phenomenon and share tips on how to shake off sunshine guilt.
What is “sunshine guilt”?
“Sunshine guilt” is the feeling of guilt, FOMO, regret, anxiety, sadness or even shame about staying indoors on a sunny day. Here are some reasons why you may experience it:
- Scarcity mindset: We get it – Canada’s long, dark winters and wet springs may make you think that sunny days are in short supply. But the sun isn’t going anywhere (at least not for another 5 billion years) and still shows itself during the colder months, even if it’s less often.
- Societal pressures and expectations that link sunny weather to outdoor activities, happiness and fond memories.
- Social comparison: Viewing photos or videos of family members, friends or acquaintances on social media or seeing others enjoying a sunny day through the window.
How sunshine guilt can affect you
Here’s the kicker: sunshine guilt can actually serve as an obstacle to you keeping active. That’s because if you feel forced to engage in a certain activity, like a long jog on a sweltering hot day when you’d prefer a calming yoga session in your air-conditioned home, you’re not as likely to enjoy that activity and therefore less likely to stick with it.
How to deal with sunshine guilt
1. Notice and reframe the feeling
Practice mindfulness by acknowledging your guilty feelings without interpretation or judgement. Remind yourself that it’s totally fine to have other preferences and priorities. Perhaps today is a meant for household chores or an indoor workout.
2. Sneak in short “sunbursts” of activity
Getting your sunshine fix doesn’t mean you need to spend all or most of the day outdoors. Even just a few minutes of enjoying the nice weather can improve your mood and reduce FOMO. So, whenever you have a free moment, sneak in a short burst of outdoor physical activity like the following:
- Lunchtime stroll or roll: Before or after you eat your lunch, go for a quick walk or wheel outside. For even more sunshine time, bring your lunch to a park bench or picnic table near your home or workplace and eat it there.
- Outdoor micro workout: Whether it’s on your balcony, in your backyard, on your driveway or at a nearby greenspace, try a five- to 10-minute workout or stretch routine. For example, you could do one to two minutes each of overhead arm stretches, toe touches, jumping jacks, squat jumps and high knees.
- On-the-move call or meeting: If you have a meeting scheduled or need to make a call on a sunny day, wheel/walk and talk around the block.
3. Plan fun-in-the-sun activities for forecasted sunny days
Keep a few simple outdoor activity ideas in your back pocket, like cycling around your neighbourhood, playing catch or frisbee with your child at a park or in your backyard, or gardening at a community garden or in your yard. That way, you’ll be ready to go when the sun puts on a show.
For your days off, schedule outdoor activities that require more time and planning, such as an out-of-town hike, a beach volleyball match or a kayaking excursion with friends or family. Knowing that they’re on the horizon can help ease today’s guilt.
4. Turn your sunshine guilt trip into an active trip
Need to get from point A to point B on a sunny day? Why not walk, wheel, jog, cycle, rollerblade, roller-skate, skateboard or scooter for some sunshine and fresh air? If you’re taking public transit, hop off a stop or two early and walk or wheel the rest of the way.
5. Bring the great outdoors inside
No matter where you get moving, you’ll still reap the benefits of physical activity like boosted mood, more energy, improved focus and increased productivity. So, if for whatever reason you can’t go outside but still want a taste of it, bring the great outdoors in while you get active by:
- Opening the curtains or blinds to let in natural light and/or opening a window for fresh air.
- Hanging nature photos or artwork and/or displaying nature videos or imagery on your TV or computer screen using platforms like YouTube. Studies have shown that viewing natural scenery can make you feel more relaxed.
- Playing recordings of nature sounds like waves crashing or birds chirping. Research has suggested that nature sounds reduce stress and improve mood.
- Adding plants to your home or workspace. Studies have shown that having indoor plants may improve air quality and lower stress levels.
Once you’ve brought the outdoors in, try one of these indoor activities:
- Kitchen dance party: Preparing a meal or washing the dishes? Blast your favourite feel-good playlist and dance like nobody’s watching!
- Living room workout: Try calisthenics (bodyweight) exercises like lunges, squats, planks, push-ups and/or burpees in your living room or workspace or follow along with online workout videos.
- Active chores: Scrubbing, dusting, sweeping, vacuuming, mopping and folding laundry may not come to mind right away as being physically active, but they actually work different muscle groups and can raise your heart rate. Plus, research has shown that doing just 20 minutes of housework can lower feelings of anxiety and stress by up to 20%!
Sunshine guilt: The bottom line
Don’t let sunshine guilt cast a shadow on your physical activity goals. Movement is movement, whether it’s indoors or outdoors. After all, the best types of physical activity are the ones you actually enjoy. So, shake off the sunshine guilt and make room to move in ways that make you feel good!
