Life Kit (NPR) – "How to Actually Look Forward to Winter"

Host: Marielle Segarra
Guest: Dr. Kari Leibowitz (psychologist, author of How to Winter)
Date: November 24, 2025

Episode Overview

In this Life Kit episode, host Marielle Segarra explores how to genuinely look forward to winter—even for those who dread the dark, cold months. Joined by Dr. Kari Leibowitz, a psychologist who’s studied attitudes toward winter in some of the world's darkest, coldest places, the discussion dives deep into practical strategies and mindset shifts that can help anyone embrace the season. Drawing from Kari's research and book, "How to Winter: Harness Your Mindset to Thrive on Cold, Dark or Difficult Days," the conversation highlights ways to prepare for, enjoy, and reframe our experience of winter.

Key Discussion Points & Insights

1. The Myths & Mindset of Winter Dread

• Winter’s Bad Rep:
  Marielle opens with how some seasons—like autumn or summer—get romanticized, while winter is rarely extended the same courtesy, especially in American culture.

  “We ignore all that, choosing to think of some seasons as this romantic ideal… And then we don't extend the same courtesy to winter, especially January and February.” —Marielle (00:52)

• Imagining Winter by Its Worst:

  “When we imagine winter, we imagine it based on its worst day. So we imagine the coldest, one, wettest, windiest, darkest day, even when that day is not the norm.” —Kari Leibowitz (01:12)

2. Scandinavian Approaches to Winter

• Surprising Research from the Arctic Circle
  Kari shares her own bias as a former Jersey Shore resident—expecting high depression rates in the Norwegian Arctic, only to find the opposite.

  “How is it that they're not depressed when I feel like winter in New Jersey is depressing?” —Kari (02:41)

• Cultural Adaptation as Key
  Scandinavians and others living in extreme winters have to adapt—changing behaviors, expectations, and attitudes, which creates resilience and even enjoyment.

3. Embracing the Seasonal Slowdown

• Follow Nature’s Lead
  Marielle and Kari discuss the biological precedents for slowing down in winter—humans are the only species that ignore these natural cycles.

  “If you look at every other living thing on earth…they are all changing their behavior in winter in some way...Yet I think our modern societies...have convinced us that it's a personal or moral failure if we want to slow down…” —Kari (06:42)

• Permission to Rest
  Suggestions include giving yourself a “Sabbath” day, longer meals, family naps, and embracing slower routines.

4. Practical Preparations: Creating a Winter Nest

• Transition Rituals
  Takeaway 2: Prepare for winter by physically and mentally transitioning your environment.
  • Break out candles and string lights
  • Bring winter clothes to the front of your closet
  • Stock up on tea, hot chocolate, flannel sheets, and comfort foods
  • Embrace seasonal changes in diet and daily habits

  “Lighting candles… when you light candles with the intention of embracing and celebrating the darkness, it actually has a profound impact on your experience…” —Kari (08:53)

5. Mindset Shifts: Noticing Winter’s Joys

• How Attention Changes Experience
  Takeaway 3: Deliberately look for and note the pleasures of winter—visual beauty, coziness, different skies, etc.

  “Do you want to live in a frozen hellscape or a winter wonderland? It's kind of up to you.” —Marielle (12:03)

• Positive Narratives Matter
  The words we use to describe winter to ourselves and others become part of our reality.

6. Get Outside—The Right Way

• Dress for Success
  Takeaway 4: "There's no such thing as bad weather, only bad clothing." Layering, waterproofing, and warm accessories make a huge difference.
• Experience Friedlufsliv (Open-Air Life)
  • Take “awe walks” (short walks focused on feelings of awe and wonder)
  • Reclaim summer activities for winter—beach walks, winter picnics, bonfires

  “If this is new for you, start small. Just take a walk around your neighborhood. Bring a thermos of tea or coffee. Go for 15 or 20 minutes, see how it feels.” —Kari (15:05)

7. Leaning Into Darkness & Cozy Vibes

• ‘Big Light Off’ Principle
  Turn off bright overhead lights in favor of lamps, candles, and soft lighting to create intimacy and comfort.

  “This concept of Big Light off is really about working with the darkness… How can you have this sort of moody, cozy atmosphere? It can feel very intimate.” —Kari (19:32)

• Winter’s Unique Gifts
  Use early darkness for rest, hobbies, connecting with others, or simply “permission to do less.” The coziness and creativity winter can foster are unique to the season.

  “There's more space for other things…reading that stack of books or…knitting or baking or cooking elaborate dinners…” —Kari (21:51)

8. Simple Pleasures & Carrying Lessons Forward

• Cozy Delights
  Marielle shares the joy of wrapping in a fresh comforter, emphasizing the value of small delights.

  “If you can spend five minutes giggling because you're wrapped up like a pill bug in the comforter…you're gonna have a good life.” —Kari (23:26)

• Applying Winter Lessons to Life
  Practicing slowing down and adaptation seasonally may make us more resilient during future difficult times.

Notable Quotes & Memorable Moments

• On Changing Mindsets:

  “When you have the mindset that winter is wonderful, you are more likely to notice and focus on the things that you enjoy about the season.” —Kari Leibowitz (10:50)

• On Rest as Permission, Not Failure:

  “This permission to slow down, this permission to do less, this permission to live in a different way that feels more aligned with the season…” —Kari (21:51)

• On Joy in Small Things:

  “If you can spend five minutes giggling because you're wrapped up like a pill bug in the comforter from the dryer, you're gonna have a good life.” —Kari (23:26)

• On Reclaiming Activities:

  “Reclaim an activity that you love to do during the summer, but winterize it.” —Marielle (24:44, recap)

Important Timestamps

• 00:52 — Marielle on the marketing of seasons and winter’s reputation
• 01:12 — Kari on imagining winter by its worst day
• 02:41 — Realization that Arctic winter isn’t all doom and gloom
• 06:42 — Why humans resist slowing down in winter
• 08:53 — Kari’s practical cozy rituals (candles, warm foods)
• 12:03 — How mindset determines a "winter wonderland" or "hellscape"
• 15:05 — Steps for getting outside, even briefly, in cold months
• 19:32 — The “Big Light Off” concept for home coziness
• 21:51 — The value of permission to rest and do less
• 23:26 — Giggling in the comforter—a joy in simple winter pleasures
• 24:44 — Quick recap of the main takeaways

Recap of Takeaways

1. Acknowledge winter’s true nature: Give yourself permission to slow down and rest—fight cultural expectations, not the season.
2. Prepare for winter: Transition your environment and routines; make home a haven.
3. Notice the good: Intentionally look for (and celebrate) the small joys winter brings.
4. Bundle up & go outside: Invest in clothing and seek fresh outdoor experiences, even if brief or local.
5. Embrace darkness & simplicity: Use early nights for coziness, renewal, creativity, and connection.

Final Thoughts

This episode reframes winter as a time of opportunity for rest, reflection, and delight—if we let ourselves lean into it. The practical and mindset-focused strategies shared by Kari Leibowitz offer listeners a real path to not just surviving, but enjoying the coldest months of the year.

Summary by Life Kit Podcast Summarizer. For more episodes and practical life advice, visit npr.org/lifekit.