Feeling the January blues? 6 ways to lift your mood at work

January can feel like a tough month to get through, especially in the workplace. The sparkle of the festive season fades, the excitement of the new year settles, and suddenly we’re back to dark commutes, early morning meetings, and inboxes that feel far too full. It’s no surprise if your mood has dipped a little. Even those who are usually upbeat at work can feel a touch flat as routines resume and December’s celebrations become a distant memory.

This is also the month that gave rise to 'Blue Monday,' a term coined in the early 2000s to describe the point in January when motivation supposedly hits its lowest. While the formula behind it has been widely debunked, the sentiment resonates: wellbeing often takes a hit at this time of year.

The January blues can present themselves in multiple ways in the workplace – maybe your energy is depleted, you’re lacking motivation, your productivity has taken a hit, or you’re just feeling generally down. However the month is affecting you, read on for our six tips on how best to beat the January slump and protect your wellbeing at work.

1. Get active

Finding the time and energy to exercise before or after work can be challenging and, let’s face it, life often gets in the way of these good intentions. If this resonates with you, have you considered boosting your physical activity throughout the workday? Even a short, brisk walk can get your blood pumping and re-energise you. Or, if you have time, make a regular habit of going to the gym or attending an exercise class at lunch. You’ll likely see a positive impact on your physical health and your mood.

2. Reduce your screen time where possible

Staring at a screen all day can be mentally draining. Stepping away from your screen gives your mind a chance to rest and recharge. You may think this is unrealistic if your job is computer-based, but you’d be surprised – small adjustments can make a big difference. Try building in short breaks where you look out of a window, stretch, or go for a walk for a few minutes. And try to limit your screen time during your commutes and lunch breaks as much as possible. If you usually spend this time on your phone, perhaps try something different like reading a book, listening to music, or a podcast.

3. Bond with colleagues

Human connection can lift your spirits more than you might expect. A quick chat, shared break, or collaborative task can help you feel supported and less isolated. Strengthening relationships at work also creates a sense of belonging and boosts team morale, which is especially valuable when motivation dips. If you want to go a step further, why not set up a fun lunchtime activity to encourage bonding, such as a run club, book club, or a weekly shared lunch where everyone brings in a dish.

4. Explore upskilling opportunities

Learning something new – even something small – can reignite your curiosity, boost your confidence, and help you break out of a rut. As a first step, speak to your manager to see if your organisation offers any upskilling opportunities. If you find the selection is a little limited, then it’s worth exploring external platforms, such as our My Learning portal, which offers a variety of free courses, including AI, project management, leadership, and much more. Not only does continuous learning stimulate your brain and support your career growth, but staying up to date has never been more important in today’s ever-evolving world of work where in-demand skills are continually shifting.

5. Set goals and recognise your achievements

Taking a moment to reflect on what you want from the year can give you a renewed sense of purpose. Setting a few realistic, meaningful goals helps you feel more in control and motivated, without needing to overhaul everything at once. From there, acknowledge what you’ve already accomplished. Celebrating small wins builds momentum and shifts your mindset from ‘I’m behind’ to ‘I’m moving forward.’ Even a simple list of daily or weekly achievements can make January feel a little less heavy.

6. Speak to someone

If you’re struggling, speaking to someone can make things feel lighter. Whether it’s your manager, a colleague, someone outside of work, or a professional, talking things through can offer clarity and support. You don’t have to face the January slump alone, and sharing how you feel is often the first step toward feeling better.

However, if you’re finding that your motivation has dipped more than usual and you think unhappiness with your job itself could be the reason, it might be worth speaking to a recruitment consultant about job opportunities. Sometimes a new role with fresh challenges can be what you need to reignite your energy.

Looking to explore the latest job opportunities? Check out our live roles – you may just find your dream job and rediscover your passion at work.