The January blues and goals that can change

Blue Monday is not a scientific finding. The idea that the third Monday in January is the saddest day of the year began as a marketing campaign.

That does not make low mood in January unreal. Money worries, difficult family contact, shorter days and the return to work can all add pressure. If you feel low, you do not need to smile your way out of it because a date on the calendar was invented.

Make the goal fit your life

The gap between an expectation and what actually happens can bring disappointment. A goal is more useful when it can change with your circumstances.

Write down one thing you want to do and make the next action small enough to start. “Walk for ten minutes after lunch on Tuesday” gives you a time and an action. “Get fit this year” does not.

Then decide in advance what happens when the week changes:

• What is the smaller version of the goal?

• What can move to another day?

• What would make you stop and reassess?

• Who could help you?

Changing a plan is not the same as failing it.

Notice when it is more than a difficult week

Speak to your GP or a mental health professional if low mood persists, affects daily life or comes with thoughts of harming yourself. A planner or journal can help you organise a goal, but it is not treatment.

If you already have access to InsideOut®, you can use the journal to record what happened and ask for support through the app.

Author: Dr Adva Segal Tetro

Role: Chief Therapist at InsideOut®