Let’s talk about the January blues.
I have a big confession to make. I don’t like New Year’s.
As shocking as that statement may be (I’ve written multiple New Year’s articles, FYI), I’ve finally admitted to myself that the holiday just isn’t my jam.
I’ve tried to psych myself out about it nearly every year of my adult life, but I’ve finally accepted my true feelings—New Year’s is not for me.
If you’re reading this, you likely agree with me that January seems about as appealing as a root canal instead of a fresh start.
Whether it’s the post-holiday fog, returning to work after time off, or the pressure of feeling like you need to improve, it’s normal to feel *meh* (or worse) about the start of the year.
That said, there are ways to feel better about January than you normally do. The start of the year doesn’t have to consist of hustling, expectations, resolutions, and overhauling your life.
You can survive the first month of the year with your sanity intact. To get started, check out this survival guide for dealing with January overwhelm.
1. Declutter Your Online Intake
We spend most of our lives online these days, and what you consume can have a massive effect on your outlook.
I don’t know about you, but social media in January can feel like America’s Next Top Model – each account vying for the number one spot rather than a zen, safe space. Everyone is showing off their new routines, fitness goals, or endless productivity “hacks.”
While nearly any type of social media place has its place and time, endlessly scrolling through overly ambitious posts can leave you feeling overwhelmed and frozen with indecision.
Rather than suffering through posts that don’t resonate with you, consider muting or unfollowing accounts that trigger comparisons or make you feel pressured.
If relatable, uplifting, or even silly content would make you feel better, aim to curate your feed to suit your needs. Doing this will help you feel less pressure and be more positive in the New Year.
- You can start by taking a good, hard look at what you’re consuming and asking yourself, “Does this make me feel good or stressed?” and proceeding accordingly with unfollowing if you need to.
- Need a break from toxic social media? Did you know that you can mute accounts on Instagram instead of completely unfollowing them? Do this to take a break from unsavory content.
- Find social media accounts that give you what you want! I recommend accounts like @selfcareisajourney and @selfloveblossom for quick, toxic-free social media boosts.
2. Think Small: Replace Resolutions with Micro-Intentions
In the past, it wasn’t uncommon to find me with a list of ten (!) New Year’s resolutions all ambitiously (read: delusionally) written in my planner.
Needless to say, I didn’t fulfill many (read: any) of these resolutions most years.
Huge resolutions can often feel overwhelming and can set us up for inevitable failure before the first month of the year even ends.
Instead of trying to do the impossible, consider setting small intentions that focus on achievable actions, putting yourself first.
Micro-intentions build confidence and momentum without adding stress. They’re easier to keep, making you feel good instead of guilty.
You can achieve this by:
- Setting small, kind intentions that focus on self-care and achievable actions rather than big, lofty goals.
- Instead of “work out every day,” try: “Stretch for five minutes after I wake up.”
- Instead of “eat clean,” try: “Add one extra vegetable to my meals this week.”
- Frame intentions positively, like “take more breaks” or “spend 10 minutes reading for fun.”
3. Plan a January Treat: Something Fun to Look Forward To
After the craziness of the holiday season ends, January can feel a little…lackluster.
The first month of the year can mark the return to boring routines and schedules that were temporarily abandoned.
Alternatively, it can also be jam-packed with new habits and rituals in an attempt to uphold newly formed resolutions.
Either way, January can be less than fun.
To combat these unsavory feelings, consider planning a January pick-me-up that will help you look forward to the month and give you enjoyment or memories that will power you through the end of the month.
The treat doesn’t have to be extravagant, but it should be something that you genuinely enjoy and will look forward to.
To break up the monotony of the dreary month, you could try:
- Booking a fun activity like a movie night, a dinner with friends, or even a cozy solo spa evening.
- Choose something simple and accessible, like baking a favorite dessert or starting a new book.
- Pro Tip: Be sure to add it to your calendar as a “bright spot” to look forward to.
4. Embrace the Slow Start: Rest Is Productive, Too
Do you ever just rest?
If the answer is “no,” January is the perfect time to incorporate rest into your daily schedule.
Your brain and body will appreciate the recuperation all the more after the end of the hectic holiday season.
Resting is also a way to give yourself time to figure out what you want to accomplish in the New Year without the pressure of immediate productivity.
If you tend to think of rest as laziness, January is an excellent time to change your thinking. If you really want to shake things up, you could make your New Year’s resolution to prioritize rest and recovery.
If you need a few suggestions for how you could reframe rest as essential for long-term success and prioritize downtime without guilt, consider:
- Dedicating a weekend day (or part of one) to doing nothing but relaxing—no chores, no obligations.
- Creating a “low-energy day” checklist with easy activities like watching a comforting movie, journaling, or taking a warm bath.
- Reminding yourself: Rest now means you’ll have more energy for the year ahead.
5. Find Your January Joy: Do One Thing That Makes You Smile
It’s easy for joy to fall by the wayside in January when you’re stuck in a routine or weighed down by pressure.
Depending on what you’re dealing with at any given time, adding something that you truly enjoy into your life can be the difference between surviving and thriving.
You can make time for one tiny thing that genuinely makes you happy, just because.<
I’ll let you in on a little secret. Having simple things you love can positively impact your mood.
Consider cultivating joy by:
- Spending 10 minutes dancing to your favorite playlist or watching a hilarious video.
- Treating yourself to little indulgences, like your favorite coffee or a new candle.
- Reconnecting with an old hobby, even if it’s just for a few minutes.
The Takeaway
January can be a cold, lonely mess if you let it. The holidays are over, the weather is glum, the gifts are put away, and all you may be left with is a sterile list of resolutions and to-do’s.
But the first month of the year doesn’t have to be all hustle and pressure.
With a few mental changes, you can survive (and possibly even enjoy) the month without having the January blues.
Small shifts—like clearing your feed, setting tiny intentions, or planning simple joys—can make the month much more enjoyable and, ultimately, effective.
Remember – it’s your life – you have the control to take it one day, intention, and moment at a time.
You don’t have to have it all figured out—just do what feels good for you, and your January (and New Year) is sure to be amazing and, best of all, stress-free.
