Welcome back to Type3Life On the Grid, your monthly dose of real talk, bold challenges, and community-fueled momentum here to remind you that a Type3Life isn’t meant to be walked alone, it’s built through support, shared effort, and the belief that you’re capable of more.
In this edition we’re talking about changing the clocks and getting prepared for the long, cold, dark winter… Don’t worry it’s not that scary!
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“For a lot of guys, the hardest stretch of the year is right ahead. The adventures and weekend chaos of summer are over. The sunlight’s gone. The group chats have gone quiet.”
The clocks just changed. It’s 5:37 p.m. and somehow it’s pitch black outside. I bet at some point this afternoon you were staring out your office window, watching daylight get mugged by the horizon, wondering if you have the energy to do anything after work that doesn’t involve Netflix and reheating something beige. It hit me hard, I hate the time change, think it’s pointless, and struggle to want to do much… And it’s just day one!!
Welcome to the descent. Not into madness (hopefully), but into winter.
For a lot of guys, the hardest stretch of the year is right ahead. The adventures and weekend chaos of summer are over. The sunlight’s gone. The group chats have gone quiet. You might not realize it, but this time of year kicks a lot of men right in the mental health.
The Science of Seasonal Slump
Here’s the deal: around 5% of adults in the U.S. experience Seasonal Affective Disorder (SAD), a form of depression that follows the seasons, usually hitting hardest in late fall and winter. Another 10–20% experience a milder version, just enough to make you feel foggy, unmotivated, and weirdly emotional during car commercials.
It’s not “in your head.” It’s literally in your biology.
Less sunlight means your body produces less serotonin (the “feel good” chemical) and more melatonin (the “go to sleep and give up” chemical). Your circadian rhythm gets thrown off, your motivation drops, and suddenly scrolling Instagram feels like running a marathon.
Add in cold weather, fewer social plans, and less movement, and you’ve got a perfect recipe for the winter blues.
So What Do We Do With the Darkness?
You can’t out-summer the winter. But you can use it.
This is the season to shift from outward adventure to inward exploration.
Summer is for climbing mountains; winter is for climbing your own mind.
Here are a few ways to make the descent work for you instead of against you:
1. Chase the Light Like It Owes You Money
Get outside for at least 20–30 minutes of daylight a day, even if it’s cold, even if it’s cloudy. Your brain still gets the signal. If you can, get morning light, it’s like hitting the “reset” button on your circadian rhythm.
If you live somewhere dark-as-hell (looking at you, Minnesota), consider a light therapy box. They actually work, studies show they can reduce symptoms of SAD in up to 80% of people when used daily.
2. Move Even When You Don’t Feel Like It
You know this one, but it’s worth repeating: exercise is basically antidepressant spray.
Even 20 minutes of movement, lifting, running, walking, punching a pillow, releases endorphins and serotonin, fights off fatigue, and helps regulate your sleep.
Bonus: the gym is heated and there’s usually other humans there which helps too!
3. Find Your Winter Crew
Isolation is the accelerant of depression.
If you can, find a group of men to do something with, even if it’s not wild or “productive.” Start a weekly workout, a cold plunge (even in the winter!), a card game, a book club, or just a recurring Thursday night “check-in and bullshit” call.
Community doesn’t have to be complicated; it just has to be consistent.
4. Build Your Next-Year Blueprint
Winter’s quiet is a gift. Use the dark months to plan your next adventure, trip, or project.
Think of it as your basecamp season, where you train, recover, and map the next summit.
Grab a notebook and ask:
What do I want to feel proud of next year?
What challenges do I want to take on?
Who do I want beside me when I do it?
5. Reframe the Darkness
Instead of dreading it, try to own it.
Winter strips away distractions, no barbecues, no festivals, no endless plans. Just you, your thoughts, and the work that matters.
It’s the season of reflection, rebuilding, and internal strength.
The world gets quieter, that’s your cue to listen harder.
A Challenge for This Week
The “30-Minute Rule”:
Every day this week, do one thing that gets your blood moving or your mind quiet for at least 30 minutes, outside if possible. Walk, lift, breathe, meditate, whatever.
Wander the grocery story for a new meal you’ve wanted to test out, take the pups on an extra long walk, or just close the laptop at lunch and meet a friend for a bite, when was the last time you did that?? Remember life before COVID? Lunches with coworkers or a buddy are actually something that used to be pretty normal, bring them back!!
Write down one thing you notice after doing it for 7 days.
Darkness isn’t the enemy.
It’s just an invitation to slow down, pay attention, and get real with yourself.
The light will come back, it always does, but how you handle this stretch determines who you’ll be when it does.
So grab your coat, grab your crew, and descend into this winter with purpose.
Winter is coming! But unlike the fear it created in the House of Stark, it’s not the end for us. It’s the forge that helps shape our community from year to year, so cool off, harden, and remember you’re not alone this year!
Stay bold. Stay wild. Stay connected.
See you out there,
Sean and Paul – Type3Life
What is TYPE3LIFE?
TYPE3LIFE is an organization that inspires men to live confidently by creating a community bonded through fun, challenge, and overcoming adversity.
We offer wilderness trips for men of all backgrounds and fitness levels who are seeking a fun adventure and a way to get past what’s holding them back.
Our goal is to help guys live a Type3Life, a life defined by the knowledge that you can overcome hurdles that stand in your way thanks to the support your community provides.