The post-Christmas slump or ‘Blue Monday’ bleakness during January has, for some time, been referenced as the most depressing time of the year. While the current cold spell and dark nights might make it tough to feel positive about returning to work, rethink this time to prepare for a productive year personally and professionally.
There are various triggers for feeling unmotivated at work and these anxieties aren’t only limited to early on in the year. In fact, a recent article rebuffs the myth that January is the toughest month for people mentally and explains the dangers in undermining the battles that people suffer at any time of the year. Having said that, the early months can be difficult to navigate, it's important not to undermine anyone who genuinely feels down.
January and February are, however, good months to set goals and fresh challenges to pick yourself up and dust yourself off for the year ahead. This article explores some great ways to avoid the winter blues and reset your motivation levels for a productive 2024.
Prioritise mental health throughout the year
Rather than diminishing that it can be hard for some people to get through January or denying that ‘back to business blues’ exists, it’s important to remember that people working in any sector might struggle with their mental health, wellbeing and motivation throughout the year.
Following the festive celebrations in December can put financial pressures on you and result in January and February being frugal months coupled with the current cost-of-living crisis. You may well have over-spent and overindulged in buying presents or from going on holiday. As a business manager, it’s vital to prioritise your employee’s wellbeing and look out for any signs of burnout, anxiety and stressors in and outside of work. If you or your colleagues do feel less motivated.
Exercise and plan ahead to lift your mood
Physical activity can lift your mood and boost energy if you are feeling low or demotivated. At the start of the year, many gyms and clubs offer deals making it a great time of year to sign up for a club membership and focus on your health and fitness. Research shows outdoor exercise like jogging can be as effective as antidepressants in treating depression and, if running isn't for you, look for indoor options like exercise, martial arts or dance classes that can also benefit your mental health.
Rather than feeling guilty about the time you had off and the money you invested in your recent Christmas break, look forward to planning an active, fun or relaxing holiday with friends or family this year. Having something to look forward to can make a big difference so don’t feel bad for booking off some holiday in the first weeks back at work!
Set realistic and worthwhile goals
If you like to set yourself New Year's challenges, make sure that they are achievable rather than overwhelming. If you give yourself an unrealistic resolution, it will inevitably add extra pressure on you and create more worries than benefits. Likewise, look for new hobbies for the New Year that will boost your sense of wellbeing, nurture your productivity with new skills and give you greater confidence at work.
On a personal level, for example, joining a choir, or reinvigorating your inner creative soul by signing up to new activities such as crafting, reading groups or art classes. Use this time to reflect and regroup for a successful and profitable 2024. Meanwhile, journal writing and learning a new musical instrument can also help you to switch off from daily stresses and boost social interaction - all of which will positively impact your mental health and boost your week-to-week levels of motivation.
From developing new skills or supporting the wellbeing of staff and creating exciting opportunities for employees, being a part of any business community or leading a business can be a force for good. Whether it's designing innovative solutions or championing local sustainability goals, being part of a dynamic company can be a powerful and positive platform for change.
As a business, a new year is an optimum time to budget for business development or plan new strategies, redefine your brand, adopt new technologies and strategies to grow your business. Look back at the previous year and learn from where you went wrong and where the business did well or better than expected.
Eat well and focus on self-care
You may already by fit and healthy, but for those of us who aren't - in January you may have felt a strong urge to start the new year off with a bang and get into fantastic shape by going to the gym every day and crash dieting, but going all in like this will cause most people to struggle with their diet's limitations or ability to recover after exercising for the first time or after taking a prolonged break. But we need to learn to (proverbially) walk before we can (actually) run! Try to keep your protein intake high and to eat lots of fruits and vegetables, and start getting healthier with something simple like going for a 30 minute walk every day. You should also make sure you focus on self-care by getting enough sleep, even if you are already very fit and active as this will aid recovery and make you stronger. Taking care of yourself may seem daunting at first, but progressing little by little towards the best version of yourself will boost your mood and energy levels.
Self-care doesn’t have to mean for you personally. A little bit of reorganising, decluttering and cleaning your desk either in the office or at home can work wonders to lift your mood and give you back that sense of control and workload management. A tidy filing system and intray can also set you up nicely for the year ahead.
Maximise your proximity to natural light
When you are back at work in an office or work space, take regular breaks, go for a walk and go outdoors even for a few minutes to get some fresh air and sunlight. Seasonal affective disorder (SAD) is a real issue during the winter when the days are darker and shorter. The lack of sunlight can negatively impact mood for some. Meanwhile, the dreary weather can make that New Year resolution to focus on your health and fitness harder. Try a special SAD Lamp which mimics sunlight to help combat any low feelings.
Seek out natural light by sitting near windows or consider moving desks nearer to a skylight or window if you work from home. Whenever possible, make an effort to head outdoors on sunny days because any additional natural light exposure will help to regulate your circadian rhythm.
Alternatively, you might want to boost your intake of vitamin D as you could be deficient in this essential mineral during the winter. According to research, one in six UK adults have low levels of Vitamin D that can be detrimental to their work productivity and leave them more prone to common colds and extra sick days. Consider taking a supplement to ensure you are getting enough.
With some preparation and TLC, you can sidestep the expected New Year blues and reframe this time of year with a positive outlook with optimism. With that in mind, it’s essential to look at continuous strategies to offer support to your team if you do recognise any staff members or friends that are struggling. For those who are working on getting their work mojo back on track, try to maintain a perspective and remember that these colder, darker nights are temporary and spring is around the corner!
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