Feeling the January blues? Simple ways to lift your energy this winter

January has a reputation for being the month that tests everyone’s mood, but it does not have to steal the spotlight. We can treat it as a challenge we take on together. The days are colder, the light is short and the motivation can dip, but a few simple habits can shift the whole feel of the season. Think of this as your practical winter starter pack... easy to try and designed to help you stay steady, clear and a little brighter, no matter what the weather is doing.

Firstly... get rid of the January blues by getting outside

We know. In the pouring rain and cold UK winter, stepping outside is not exactly appealing. Staying wrapped up on the sofa is far more tempting. But there is a reason this is first on the list. Even though cosy evenings have their place, getting outside for just fifteen minutes has real benefits.

Natural light is one of the strongest regulators of mood. Even on a grey day, outdoor light is far brighter than anything indoors and daylight helps support your circadian rhythm, which in turn influences sleep, concentration and overall energy.

A short walk, even just ten to fifteen minutes, is enough to cut through the January heaviness. This is not about intense exercise. It is about light exposure and a change of environment. If motivation is low, keep it simple: a walk around the block, a quick lap between errands or stepping out with a warm drink. Small effort, big impact.

Get rid of the January blues by adding small, gentle movement

We know every person and their horse signs up to a gym in January. The goals are big, the expectations are high and the novelty lasts… about a week. We are not talking about unrealistic resolutions. We mean carrying on with the things you are already doing, just in a way that feels manageable.

Movement does not need to be intense to be useful. Slow stretches, a yoga class, light strength work or a steady walk all help regulate stress hormones and support a more stable mood. Research consistently shows that low-to-moderate movement improves wellbeing, especially in winter.

If January feels overwhelming, set a minimum habit - something so small you can do it even on your lowest-energy days. Five minutes of stretching or a short at-home routine can be enough to interrupt the mid-winter slump and remind your body that it is still in the game. And if stretching is not your thing, remember you can play - sitting on the floor, rolling around with your kids or finding creative, silly ways to move still counts.

Get rid of the January blues by creating something small

Creative tasks shake up the routine in a way that feels good for the brain. You do not need a grand project or a full redecoration. Think small and enjoyable: print a few photos you love, try a new recipe, rearrange one shelf, write a note to a friend or make something with your hands just because it is fun.

Research shows that short bursts of creativity support overall wellbeing. The goal is not to be productive or impressive. It is simply to give your mind something new to play with.

Get rid of the January blues by staying connected

Winter has a way of turning everyone into quiet houseplants. We stay indoors, we wrap up, and before we know it, days have passed without proper conversation. Staying connected is one of the easiest ways to lift the weight of the season.

You do not need a big social calendar. One or two meaningful check-ins can make the week feel lighter. A quick coffee, a voice note to a friend, a walk with someone you like or inviting someone to share something you cooked - all of these small moments remind you that winter feels better when it is shared.

How to get rid of the January blues by adjusting one daily habit

Small, consistent changes are often more effective than major resolutions. If January feels low, choose one habit to shift. Why not try:

• Drinking your morning coffee without rushing.

• Leaving your phone in another room during meals.

• Reading for ten minutes before bed.

• Setting a cut-off time for screens.

• Preparing a simple weekly routine that feels manageable.

These small adjustments help bring order to winter days and reduce the sense of groundhog repetition that can build at this time of year.

Get rid of the January blues by setting realistic expectations

January often carries pressure to “start strong,” which can make natural seasonal fatigue feel like a failure. In reality, this month is better understood as a transition period. Energy levels fluctuate, motivation dips, and routines take time to rebuild.

Treating January as a month of recalibration rather than reinvention helps reduce internal pressure. You can still set new goals, but they do not need to be dramatic. Slow, steady habits are more sustainable, and more effective, through winter.

How to get rid of the January blues with us at ISKA... Let's tackle it together

January can throw everything at you... dark mornings, cold rain, low motivation. But this is where ISKA comes into its own. Cold immersion and heat therapy offer a boost that cuts through the mid-winter fog in a way a cup of coffee simply cannot. Cold exposure gives your system a sharp wake-up call. The release of adrenaline brings that clear, switched-on feeling people talk about after an ice bath. It is short, controlled and surprisingly uplifting once you get past the first gasp.

Heat therapy brings the opposite kind of support. Infrared heat increases circulation, relaxes the body and slows everything down in the best way. It is grounding without making you sluggish. And when you combine cold and heat, you get a reset that feels both energising and steady.

At ISKA, you can explore all of this at your own pace. No pressure, no performance, just a calm space to feel better in the depths of winter. For many people, it becomes the weekly anchor that keeps January from winning.

Book your session today

Final thought

The January blues are not a personal flaw. They are a seasonal pattern influenced by light levels, routine shifts and colder weather. With a few grounded practices like gentle movement, outdoor light, deliberate warmth, meaningful connection and structured cold therapy, you can support your energy in a calm, realistic way.

Thanks for reading and good luck this January,

The ISKA Team