January arrives with a sense of expectation. We’re told it’s the perfect time for fresh starts, new routines, and ambitious goals - both in our personal lives and at work. Employers roll out new strategies, individuals set resolutions, and there’s pressure to hit the ground running.
Let’s pause for a moment.
January is still the middle of winter. The days are short, it’s cold, and many of us are waking up and coming home in the dark. While society tells us to be motivated and energised, nature is telling us to slow down. Even animals know what’s up - many of them are still hibernating.
If you’re feeling sluggish, tired, or struggling to adjust, that’s completely normal. Instead of forcing yourself, or your team, into immediate high performance, this is the time for a more balanced, thoughtful approach.
Here’s how you can ease into the new year, both personally and in the workplace, setting yourself and your team up for success without burning out before February.
For Yourself: Setting a Gentle but Meaningful Pace
1. Set Realistic Goals
Forget the “New Year, New You” pressure. Change doesn’t have to happen overnight. It’s okay to ease into things and build sustainable habits instead of overloading yourself.
Action: Choose one or two small, meaningful changes rather than a long list of resolutions. Progress, no matter how small, still counts.
2. Acknowledge the Winter Slump
January can feel like a tough month. The excitement of the holidays is over, the weather is dreary, and motivation may be low. Instead of fighting it, work with it.
Action: If you’re feeling tired, listen to your body. Make rest a priority, whether that’s getting more sleep, taking breaks during the day, or simply allowing yourself to move at a slower pace.
3. Celebrate Small Wins
Motivation thrives on progress, and even the smallest achievements deserve recognition. Instead of waiting for big milestones, appreciate the little victories.
Action : At the end of each day, write down one thing you accomplished, no matter how minor. This builds momentum without overwhelming pressure.
4. Get Outside When You Can
Short days and limited sunlight can take a toll on mood and energy. Even a small amount of fresh air and daylight can make a difference.
Action : Try to get outside daily, even if it’s just a 10-minute walk. If daylight hours are tricky, make your indoor space as bright and energising as possible.
5. Be Kind to Yourself
There’s no need to have everything figured out right now. January isn’t a deadline - it’s just the start of a new chapter.
Action : Speak to yourself as you would a friend. Would you tell a friend they’re failing if they’re struggling in January? No? Then don’t say it to yourself either.
For Employers and Leaders: Supporting Your Team Through January
1. Set Manageable Expectations
While business needs don’t stop for winter, setting overly ambitious targets for January can backfire. Pushing too hard can lead to disengagement rather than motivation.
Action : Break larger goals into smaller, achievable steps. Instead of expecting instant productivity, focus on gradual progress.
2. Recognise Seasonal Challenges
Many employees are experiencing lower energy levels, disrupted sleep, and post-holiday fatigue. Acknowledging this rather than ignoring it makes a difference.
Action : Have open conversations about well-being and energy levels. Encourage flexibility where possible, such as adjusted hours or remote work.
3. Encourage a Culture of Rest and Balance
Rushing into the new year without prioritising well-being is a recipe for burnout. Rest is productive - it allows people to recharge and perform better in the long run.
Action : Promote the importance of breaks. If your team sees leadership prioritising well-being, they’re more likely to do the same.
4. Foster Connection and Support
January can be isolating, particularly for employees working remotely or struggling with the season’s challenges. Creating opportunities for engagement can help.
Action Point: Organise informal check-ins, encourage peer support, or schedule lighthearted team activities to keep morale up.
5. Celebrate Progress, Not Just Results
Big goals take time, and recognising effort, rather than just outcomes, keeps employees motivated.
Action : Acknowledge small wins publicly. Whether it’s in team meetings, emails, or quick shoutouts, celebrating achievements fosters a positive atmosphere.
6. Offer Flexibility Where Possible
Not everyone thrives under rigid structures, especially in the winter months. Where feasible, allowing some flexibility can lead to happier, more engaged employees.
Action : Consider options like flexible start times or remote working days to help employees manage their energy levels better.
Rethinking January: A Balanced Approach
January doesn’t have to be an all-or-nothing month - pushing full speed ahead or feeling stuck in place. Instead, it can be a season of steady, sustainable progress, both for individuals and teams. By setting realistic expectations and allowing space for gradual momentum, you create the groundwork for long-term success.
Encourage small wins, practice self-compassion, and focus on thoughtful, intentional growth - because the best way forward isn’t about speed, but about lasting impact.
Prioritising Wellbeing in the Workplace
A thriving workplace starts with balance, not burnout. Supporting employee well-being isn’t just about engagement, it’s about building resilience, reducing stress, and fostering a positive, high-performing culture.
Empower your team with a customised wellbeing and mental health program designed to support a healthier, happier workplace. Let’s work together to create an environment where productivity and wellbeing go hand in hand.
Discover our Wellbeing & Mental Health services today.
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