Reframe January for a happier new year

Learning to love the least popular month is easy, says Jo Dunbar – here’s how it’s done

Traditionally, we approach January with dread. And synonymous with debt, cold weather and going back to work, it’s no wonder it gets a bad reputation. But it needn’t be this way. Here the experts reveal how to shift your thinking to make the first month of 2024 more enjoyable.

CHANGE YOUR APPROACH

Before you start groaning about January and lamenting the end of the festive season, switch your mindset. Psychotherapist and bestselling author Anna Mathur (annamathur.com) explains: “Approaching the month of January with a negativity bias of doom and gloom is such a shame as we end up wishing it away or bracing ourselves to plod through what is essentially 1/12th of a year.”

■■TRY: Instead, after the social whirl of December, Anna urges us to inject some fun into January: “Plan some enjoyable activities. Catch up with an old friend, take a muddy walk cosied up in a big coat. Looking ahead to things you enjoy will add a spring to your step and feed your need for joy, movement and connection.”

GET COSY

Embrace the cold, dark nights and think of them as necessary hibernation after a busy time over Christmas. Anna says: “The shorter days and darker evenings find us wanting to batten down the hatches and stay warm. Instead of berating yourself for feeling lazy, lean into it. Animals hibernate, the sunshine will come and spur you on soon, but in the meantime, use this time to slow down, refuel and reflect when you can.”

■■TRY: Use longer evenings as an excuse to polish off Christmas nuts and chocolate while finally starting that book or ploughing through the TV shows recorded on your planner.

LET THE LIGHT IN

January can be when seasonal affective disorder hits. Dr Deborah Lee, sleep expert for Get Laid Beds says: “Seasonal affective disorder is a type of depression that occurs at a specific time of year, usually during the colder months when daylight hours are shorter. While SAD primarily affects mood, energy levels, and overall wellbeing, it can also have an effect on sleep patterns.” ■■TRY: Let light in, even on the gloomiest of days. Dr Lee says: “Maximise your exposure to natural sunlight during the day, especially in the morning. Open the curtains and spend time outdoors, even on cloudy days. Sunlight exposure helps regulate your body’s internal clock and supports the production of serotonin, which can positively impact mood and sleep.”

AVOID ‘NEW YEAR NEW ME’

We’ve all tried setting ourselves huge New Year goals, whether it’s overhauling our diet or picking up a language. A survey commissioned by GO Outdoors for the Hats On For Mind campaign found 34 per cent of us pledged to follow a New Year’s resolution.

■■TRY: Instead of vowing to train for an extreme sporting event, why not aim to walk 20 minutes a day. Anna suggests reframing goals as long-term plans. “If you want to exercise more, instead of leaping in with a daily workout plan, start small and do-able and go from there. Reframe exercise as movement and consider what your body needs each day.”

EAT THE SEASON

Not only is eating in season cheaper, as produce hasn’t been flown in and therefore has minimal carbon footprint, but because items are ripe, they are tastier and offer greater nutritional benefits, too. ■■TRY: Enjoy the winter bounty on offer in January by filling your plate with root veg like carrots, sprouts, parsnips, artichoke, red cabbage, mushrooms and leeks. Pears, apples and satsumas can fill fruit bowls.

CLEAR OUT

Often, we’re told to clear out to start the new year but that can feel daunting. Lorna Fallon, retail director at Oxfam, recommends taking the right approach: “Decluttering does not have to be a chore, it can be a cathartic experience, and rewarding. It helps if you are in the right mindset to tackle a declutter. Wait until you have a bit of spare time and can concentrate on having a thorough clear out.”

■■TRY: Clear out gently. Add an item per day to a charity bag if you can. “Donating to a charity shop is a great way of giving your preloved and unwanted gifts a chance to bring others joy. It’s a sustainable option that helps to make a positive social impact,” says Lorna.