BY THE OPTIMIST DAILY EDITORIAL TEAM

If you’ve ever looked out your window on a bright, beautiful day and felt a pang of guilt for staying indoors, you’re not alone. That uneasy feeling, now widely referred to as “sunshine guilt,” has entered the modern lexicon, especially as social media floods us with snapshots of sunny hikes and patio brunches. But what is sunshine guilt, really? And should we be taking it so personally?

“Sunshine guilt refers to the regret people feel when they stay in on a sunny day rather than going outside and taking advantage of nice weather,” explains Dr. Douglas J. Opler, clinical associate professor of psychiatry at Rutgers New Jersey Medical School. Though it’s not a formally recognized psychological term, it’s something many of us experience.

Why we feel guilty about staying inside

The roots of sunshine guilt are complex. “If you have always told yourself that you value quality time in nature, and you pass up on that opportunity because of work or streaming your favorite show, you might feel like that’s a transgression,” says Dr. Philip J. Fizur, lead psychologist at Cooper University Health Care.

We may also feel pressured by past expectations (like parents telling us to play outside), personal goals (like exercising more), or even social media portrayals of an outdoorsy ideal. As Dr. Opler puts it, “Perhaps we see exercise, gardening or outdoor recreation as personal goals to be achieved,” or we follow influencers who make the outdoors look like paradise.

Of course, many valid reasons can keep us inside. These include health issues, work or caregiving responsibilities, plain old fatigue, or simply the joy of indoor hobbies like baking or reading. Sometimes, as Dr. Opler points out, we default to less intentional distractions: “We may enjoy these activities, but in many cases, people don’t really fully want to do these things, but we find ourselves doing them anyway to a degree that seems to steal time.”

Is it bad to feel sunshine guilt?

Not at all. Emotions happen, and it’s okay to acknowledge them. “Many mental health providers today would suggest we should not judge emotions,” says Fizur. “To say we should not experience one emotion or another only complicates the problem.” If you’re feeling sunshine guilt, the first step is to simply notice it without criticism.

You can also reframe the situation with self-compassion. As Fizur notes, “If you are choosing one value over another—work, time alone, comfort away from the heat—you are allowed to do that.” And if you truly didn’t have a choice because of obligations, guilt serves no real purpose.

Let your guilt guide—not rule—you

Sometimes, guilt can be useful. “If we examine our values and determine that we do value going out on a sunny day… then maybe the sunshine guilt that we feel will help us to do better next time,” says Dr. Opler. In this way, guilt can be a motivator, helping us realign with what actually makes us feel good.

Dr. Fizur offers a few helpful steps:

• Notice and name the feeling.
• Breathe into it to reduce its intensity.
• Unhook from guilty thoughts without judging them.
• Reconnect with the present moment instead of dwelling.
• Take a break from social media, where sunshine guilt often intensifies.

Simple ways to sneak in outdoor time

If you’d like to spend more time outside but struggle to make it happen, Dr. Opler recommends using small sensory cues to build motivation. Open a window and smell the breeze, touch a gardening tool, or grab your dog’s leash. These little nudges can help.

Other ideas:

• Make a date to meet a friend outdoors.
• Plan a tiny reward, like your favorite iced coffee, after time outside.
• Start with small steps: eat lunch outside, take a five-minute post-dinner walk, or simply scroll your phone under a shady tree instead of on the couch.

Even swapping a portion of your indoor workout for a quick walk around the block can count. “Maybe life doesn’t allow us to spend three hours hiking or gardening every day, but we can think creatively,” encourages Dr. Opler.

When it might be something more

If sunshine guilt is accompanied by ongoing sadness, sleep issues, fatigue, or disinterest in things you normally enjoy, it might be worth checking in with a professional. As Fizur says, “In the same way we check in at least once a year with our primary care provider, make a habit of checking in from time to time with a mental health provider or even a close, trusted friend about how you feel.”

The bottom line? Sunshine guilt is normal—and sometimes even helpful. But you don’t have to beat yourself up over a cozy day indoors. Whether you embrace the sunshine or take it slow, your well-being matters most.