Every January, the internet lights up with talk of something called Blue Monday — “the most depressing day of the year,” said to fall on the third Monday of January. This year, that day is today, January 19.
Let’s clear something up right away: Blue Monday is not a scientific fact. It didn’t come from psychology or neuroscience. It began as a marketing idea that gained traction, and over time, it stuck.
So before you let a date on the calendar tell you how you should feel, let’s pause.
Instead of framing today as something to endure, I see January 19 as a reset point — a moment to breathe, to check in, and to tend to yourself with a little more intention. January can feel heavy. The holidays are over, the days are darker, routines are shifting, visa bills from the holidays arrive with enthusiasm, and the goals you set a few weeks ago may already feel… ambitious.
That doesn’t mean anything is wrong with you.
What does help is meeting yourself where you are and choosing small, supportive actions that gently lift your energy instead of demanding more from you.
Here are 20 simple, meaningful things you can do today — whether you’re feeling a little blue, flat, overwhelmed, or simply in need of a reset.
- Watch something genuinely funny — laughter interrupts stress and shifts your nervous system almost immediately.
- Create an uplifting playlist filled with songs that make you feel alive, not productive. Here’s my playlist of favorite songs I love. Enjoy 100 hours, baby! I love my music.
- Stretch your body or take a gentle yoga class and notice how movement changes your mood. I’ve got just the one for you – a little 10 minute yoga practice for vitality.
- Look through old photos and remember moments that remind you life has held joy before — and will again.
- Start or update a bucket list, including things both practical and wildly unrealistic.
- Write down three things you’re grateful for today, even if one of them is “this cup of coffee.”
- Watch an inspiring talk or short video that reminds you what’s possible.
- Try a guided meditation for ten minutes, even if you think you’re bad at meditating — especially then.
- Write a letter to your future self with honesty, encouragement, and perspective.
- Read a chapter of a book that feeds your soul instead of your to-do list.
Now, care for your body.
- Take a hot bath or slow shower and let yourself linger.
- Drink something warm and nourishing — tea, broth, or whatever feels comforting.
- Go outside for a short walk to get daylight on your face, even if it’s cold.
- Move your body in a way that feels supportive, not punishing — dance counts.
- Declutter one small space and notice how mental clarity follows physical order. Wondering how? I’ve got you. Here is my simple declutter guide.
- Cook or bake something wholesome and grounding.
- Wrap yourself in a cozy blanket and allow comfort to be enough.
- Make your bed with intention, not productivity — it sets the tone for care.
Then focus on connection and purpose.
- Reach out to someone you’ve been meaning to connect with — a call, a text, a walk, a coffee plan.
- Do one small act of kindness, because generosity has a funny way of lifting the giver too.
This is how I’d love for us to reframe Blue Monday.
Not as “the most depressing day of the year,” but as a self-care invitation. A reminder to nourish your energy.
A reminder that your feelings are real. They’re human. They’re allowed.
And they are not dictated by a calendar date.
And here’s the truth I want to leave you with:
If January feels heavy…
If you’re tired but still pushing…
If you look “fine” on the outside but feel stretched thin on the inside…
There is nothing wrong with you.
What you’re experiencing isn’t weakness — it’s information.
This is the work I do as a life & career coach. I help women who are capable, driven, and deeply caring stop running on empty — and start building lives that actually support them. Not through hustle. Not through pressure. But through clarity, boundaries, mindset, and real self-care that works in real life.
If Blue Monday stirred something in you — even quietly — I’d love to support you.
I’m offering a free 30-minute Strategy Call, where we’ll:
- Talk honestly about where you’re feeling stuck or overwhelmed
- Identify what’s draining your energy (often faster than you think)
- Create a clear starting point and a path toward thriving in both work and life
No pressure. No fixing. Just a conversation focused on you.
Because self-care isn’t a trend.
It’s a strategy for living well.
And today?
Today is a beautiful place to begin.
All my January love,
