Practical Ways To Beat The January Blues

January has a bad reputation doesn’t it?

 

Rightly so, you may be thinking.

The house looks bare and cheerless now that the decorations are back in the loft. You are almost certain that none of your jeans will ever fasten again after the festive overindulgences, and you’re pretty sure your bank balance won’t ever recover either.

The joy and warmth of Christmas feels like a distant dream, but the promise of Spring feels too far off to pin your hopes on. For us here in the UK, every day starts and ends dark and drizzle fills the hours in-between. For our lucky readers in sunnier climes… my sympathy is limited for you, I can’t lie.

But whether you’re starting off 2026 in the sun or the showers, there’s a strong chance you’re feeling a bit sluggish and generally a bit ‘meh’... despite all the many inspirational insta-quotes telling us to embrace it because this one is surely going to be our year.

The January blues are tough. But the good news is they don’t have to last the whole month. With a few practical steps and a gentler, kinder approach to ourselves, we might actually be able to make January not just something to ‘get through’ but a month we can enjoy.

Here are some realistic, positive ways to lift your mood and help you approach January with optimism. And I swear there’s not a New Year’s resolution in sight…

●      Manage your expectations

Every year I fall into the trap of expecting too much of myself in January. I pile the pressure on by pledging to be ‘good’ with my diet, to exercise more, to drastically reduce my wine intake.

New Year, New Me. That’s the mantra… well, it used to be.

January is cold, dark and skint. I’ve come to the realisation that those are not the conditions most conducive to overhauling my physical and/or mental health!

This year, I think we should all try to lower the bar a little. January doesn’t have to be about reinvention. It can be much more about rest and recovery, meaning we can start to gently build momentum, along with some healthier habits, as the month goes on.

Managing your expectations means giving yourself permission to move slowly and celebrating little mini wins rather than huge milestones.

●      Get outside (even if you really really don’t want to)

Whilst hibernating until March is very tempting, a blast of good old fresh air can do wonders for your mood. Even a short pootle round the block can help clear your mind, relieve anxiety and boost energy levels.

Getting in that Vitamin D is especially important in winter, so pull on your trainers, stick a podcast in your ears and push yourself out of the door.

The trick to making this habit consistent is reminding yourself how much better you’ll feel once it’s done. If it helps, keep a little activity diary. Note down where you went, how long you walked, anything interesting you saw or heard… and most importantly how you felt when you were finished your stroll.

●      Give yourself tiny treats to look forward to

January can feel endless. It’s well known that there are approx 30 days in every month, except January, which has 47.

A way to combat what feels like a never-ending stretch to payday, is to deliberately add little highlights to your week. They don’t have to be super spendy… in fact sometimes it’s a case of the simpler, the better.

Think cosy film nights, lighting your new posh candle, cooking a new recipe, or bingewatching a new TV show.

These small glimmers will shape your week and make the time pass more pleasantly.

●      Be kind to your body and mind

January for me has historically been riddled with guilt around the previous weeks of too much rich food and alcohol and not enough exercise.

This year, instead of punishing myself in the gym, I’m going to try to really tap into what my body needs. And yes, if that’s a walk on the beach or a relaxing yoga class, in place of the usual gruelling weight-training and HIIT; I’m going to endeavour to listen to what my body is requesting! Changes made out of kindness to ourselves rather than shame are much more sustainable in the long term.

As well as this we should focus on nourishing our body with good home-cooked foods which should hopefully help keep spirits and energy levels high. Take long hot baths and have lots of early nights, think of it as seasonal self-care. Limit the doom-scrolling where you compare how wonderful everyone elses life is compared to yours… you know it doesn’t make you happy. Try to limit yourself to ten minutes a day on social media and dedicate the rest of the time you’d spend scrolling, to reading a book.

●      Tidy one drawer

If you are anything like me currently (for reference I’m writing this on December 29th), your home is an absolute tip.

With three boys accruing around what looks like 3000 presents, there is just stuff everywhere.

When everything feels a bit overwhelming and messy, tidying one small area can be incredibly calming and give a sense of control back.

Pick one manageable area. A drawer, a bedside table, maybe even your email inbox. Tell yourself that’s enough for now; you don’t have to Marie Kondo the whole house, as much as you’d like to.

It may be true that a tidy house is a tidy mind… but if that’s not realistic amidst the post-Christmas chaos; a tidy corner can bring you a slice of that satisfaction.

●      Stay connected to the people you love

It can be so easy to see January as a month where you just retreat. And there’s definitely a place for a bit of solitude and reflection as we move into the new year. But remember that connection is one of the most effective antidotes to depression and anxiety, so in terms of warding off the January blues it’s important to keep in touch in a way that feels manageable.

Think voicenotes as the middle ground between a text and a phone call. A coffee catch-up instead of a big night out. Even a quick chat with a colleague can help brighten your day, and will probably brighten theirs too.

●      Revisit your old goals

If you are the type of person who like to set goals or challenges, there’s nothing wrong with that! January can be a good time to revisit them and ask if they’re actually still appropriate aims for you.

Instead of big, vague goals now is the time to get specific. Instead of ‘get fit’, think ‘walk 10,000 steps a day’. Instead of ‘save more money’, think ‘download a money management app’.

Small achievable steps build confidence rather than piling on pressure.

Finally… it helps to remember that January does not, will not, cannot last forever. The days are getting longer, spring is on the way and for now you can just be, resisting the urge to fix things and sort things and manage everything, the way you did in December.

Some January days will be better than others, some will feel heavy, and that’s alright.

Remember that the January blues aren’t a sign of failure, they’re a normal human response to a tough time of year. With a few tweaks and a lot of self-compassion, I think we can make this month ahead feel less of slog and more of a soft landing.