It’s that time of year again: Blue Monday. Officially dubbed the “most depressing day of the year,” Blue Monday falls on the third Monday of January—this year, January 20th. If you’re feeling a little low, you’re not alone. But before you resign yourself to a day of gloom, let’s dive into what Blue Monday really is and how you can navigate it with a smile (or at least a slight smirk).

The concept of Blue Monday was first coined in 2005 as part of a PR campaign, and while the science behind it is debatable, the feelings associated with it are relatable. By this point in January, the festive glow of the holidays has faded, the days are still short and cold, and for many, those ambitious New Year’s resolutions are already feeling like distant memories. Add in the pressure of post-holiday bills and the return to work routines, and it’s no wonder so many people feel like they’re trudging through molasses.

But here’s the good news: Blue Monday doesn’t have to be a self-fulfilling prophecy. With the right mindset and a few strategies, you can turn this so-called “most depressing day” into an opportunity for growth, self-care, and even a little joy.

First, let’s tackle the elephant in the room: expectations. The start of a new year often comes with sky-high aspirations—eat healthier, exercise more, spend less, achieve all the things. But guess what? You don’t have to have your life together by the third week of January. It’s okay to recalibrate, set smaller goals, or even press pause on resolutions that no longer feel right. The pressure to be perfect is exhausting, and letting go of that weight is a mood booster in itself.

Next, prioritize movement. Physical activity is one of the best ways to shake off the winter blues, thanks to the endorphins it releases. But this doesn’t mean you have to hit the gym for an intense workout. A brisk walk, a dance session in your kitchen, or a gentle yoga flow can work wonders. The key is to move in a way that feels enjoyable and accessible.

Another important element? Connection. Blue Monday can feel isolating, but reaching out to loved ones can remind you that you’re not alone. Send a text, make a phone call, or grab coffee with a friend. Even small interactions can provide a significant emotional lift.

Sunlight, or the lack thereof, also plays a role in how we feel during this time of year. If you can, spend some time outdoors during daylight hours, even if it’s cloudy. Natural light helps regulate your body’s internal clock and can improve your mood. If getting outside isn’t an option, consider investing in a light therapy lamp, which mimics natural sunlight and is often used to combat Seasonal Affective Disorder (SAD).

Lastly, be kind to yourself. Blue Monday is just one day, but the feelings it highlights are often part of a larger picture. Take this as a cue to check in with yourself: Are you giving yourself enough rest? Are you fueling your body with nourishing foods? Are you carving out moments of joy in your daily routine? Self-care isn’t selfish—it’s essential.

As Blue Monday comes and goes, remember that your feelings are valid, but they’re also not permanent. With a little effort and self-compassion, you can turn this day into an opportunity to reset, recharge, and refocus on what truly matters to you.

If you’re looking for more tips and support to beat the winter blues, stay tuned to the blog and check out my podcast for practical advice, inspiring stories, and a healthy dose of encouragement to help you thrive this season and beyond. Let’s make Blue Monday 2025 the day we take back the narrative.