Monday-est Monday: What’s The Real Blue Monday Meaning

For a lot of us, the third week of January, especially the third Monday, feel like Everest: beyond difficult to climb. You wake up feeling heavy, unmotivated, or just over it before the day even begins. 

You’ve heard the term Blue Monday thrown around and might wonder:

• Is there a scientific reason why today feels like walking through treacle?
• Is it all in your head?
• Is it the planets aligning?
• Or is it just… January?

Let’s look at Blue Monday’s meaning, separate the facts from the fiction, and explore how to move through this month with a little more kindness toward yourself.

The Origin Story: Blue Monday’s Meaning

The term Blue Monday was originally coined in 2005 by a travel company, Sky Travel, as part of a marketing gimmick to sell summer holidays.

They claimed to use a mathematical formula to identify the most depressing day of the year. The formula looked impressive, factoring in weather, debt, monthly salary, time since Christmas, time since failing New Year’s resolutions, and low motivational levels.

Is It Real Science?

Short answer: No.

The formula’s widely considered pseudoscience, as there’s no scientific evidence that one specific day is more depressing than others. However, just because the day is a marketing gimmick doesn’t mean your feelings aren’t real.

January is a tough month for many people. Dismissing your feelings just because the science is fake isn’t helpful. The January blues are a very real experience for many.

Why Does It Feel Like Such a Long Day?

Even without a mathematical formula, a few factors add to your stress right now. It’s not just you; it’s the January-century.

• The Festive Hangover. The dopamine hits from holidays, gifts, and socialising have worn off. The fairy lights are down, and the house looks a bit bare.
• Holiday Blues. The festive season is by no means a time of rest. We juggle friends, family, extended family, shopping, kids, work, cooking, festivities, and so much more in a very short time.
• Back to Reality. Schools are in full swing and work is demanding again.
• The Commute. The roads are suddenly a nightmare again (drivers seem to have forgotten how to drive over the break).
• Financial Strain. There’s still a lot of month left, and January is typically an expensive month after December’s spending.
• The Weather. Depending on where you are, it might be grey, rainy, or just uninspiring. In the other half of the hemisphere, we’ve hit peak summer. It’s hot and humid, and the barest movements leave you drenched in sweat. And although cold weather can leave you feeling gloomy, heat fuels aggression, anger, and irritation.
• Resolution Fatigue. This is the week where many New Year’s resolutions start to wobble, leading to feelings of guilt.

Combined, it’s no wonder fuses are short and motivation starts to decline.

SAD v. Blue Monday: Knowing the Difference

It’s important to distinguish between a bad day and something more persistent. While Blue Monday is a pop-culture term, Seasonal Affective Disorder (SAD) is a recognised type of depression related to seasonal changes.

SAD typically begins and ends at about the same times every year.

However, if your low mood persists for weeks and negatively impacts your daily life, it might be more than just the January blues. Reaching out to professional support will help you find your wholeness again.

Note: If you’re concerned about your or a loved one’s mental health, consult a healthcare professional. Coaching supports personal growth, but it’s not a substitute for clinical therapy.

Why Janu-worry Is Not the Time for Rigid Goals

“New year, new you!” We’ve all heard and read this mantra. We’ve even tried our hand at implementing “new me” new year’s resolutions. From diets and gym to not swearing, starting that side hustle, and keeping your home Instagram-neat, there’s no limit to the rules we create for ourselves.

Maybe you’re one of the lucky ones, who kept them up for the year. Maybe your resolutions lasted for a few months, or maybe they broke before the Christmas tree came down.

Why do we do it to ourselves? Life is hectic. January is a completely different beast.

It doesn’t matter if you’ve had the whole of December off, work from home, or took a Zen break, rejoining the real world is HARD! And, I’m sorry to tell you this, but when you’re being pulled in a hundred-and-one different directions, especially when spirits are low, adopting strict, new habits will most probably backfire.

Now, this is not to say it’s not possible, but why make change more difficult than it needs to be?

So, how about instead of forcing yourself to “fix” everything right now, you just focused on getting through the day a little lighter? Starting the year on a lighter note, not only reduces feelings of guilt and failure, but it sets you up for a better next 11 months.

You don’t have to be perfect in January. Just be present.

Life’s too short to hate a seventh of every week.

Radio Host, Nick Hamman

How to Beat Monday Blues (Without the Pressure)

You can’t control the traffic, the weather, or your bank balance right now. But you can control how you support yourself.

Here are small, practical ways to handle the Monday blues.

1. Just Breathe

It sounds simple, but it works. When you feel a spiral starting (maybe someone cuts you off in traffic, you get a frustrating email, your kid refuses to get up for school), pause.

Take a deep, slow breath.

This signals to your nervous system that you’re safe, helping you respond rather than react.

2. Move Your Body (Gently)

Go for a walk, even if it is just to the bathroom and back while working remotely. Putting a little physical distance between you and the problem changes your perspective.

It’s not about exercise, but movement.

3. Get Some Light

Sunlight boosts serotonin. Try to step outside for a few minutes every day to get some natural light. It’s a quick way to support your mood.

But you must go outside into direct sunlight, vitamin D can’t penetrate windows.

4. Connect, Don’t Isolate

Speaking to a loved one is one of the easiest ways to lift your spirits. You don’t need to have a deep conversation; just send a text saying “Hi.” Connection reminds us we aren’t alone.

5. Watch Your Words

Don’t fall into a complaint spiral. There’s a massive difference between offloading (sharing feelings) and complaining (dwelling on negativity). Yes, it was a sucky day, but was it all bad?

Find at least 3 neutral or good things that happened today. (Yes, my butt looked good counts.)

6. Pause the Resolutions

If your New Year’s resolutions are stressing you out, pause them. You don’t need to change your entire life in the first three weeks of the year.

While we’re at it, let go of the guilt. You’re doing plenty!

FAQs About The Monday Blues

Is Blue Monday a scientifically proven day?

Nope. However, the feelings of low motivation and post-holiday stress during this time are common and valid.

What are the symptoms of the January blues?

Common signs include low energy, irritability, lack of motivation, feeling overwhelmed by routine, and mild anxiety about the year ahead.

How do I know if it is SAD or just Monday blues?

SAD vs Blue Monday comes down to persistence and severity.

• The Monday blues usually pass after a day or two or a change in activity.
• SAD is a form of depression that lasts for a significant portion of the season and impacts daily functioning.

Should I set goals in January if I feel down?

Rather wait. Setting high-pressure goals when you’re already stressed can lead to feelings of failure.

Try setting intentions instead of rigid resolutions, or wait until February when you feel more settled.

How can I improve my mental health in January?

Focus on basics: sleep, hydration, and kindness. Lower your expectations for high performance and allow yourself to adjust slowly to the new year.

When should I see a life coach?

If you feel stuck, directionless, or simply want to explore how to live a lighter life, a life coach can help. You don’t need to be in crisis to benefit from a supportive partnership.

You Don’t Have to “Fix” January

If today feels heavy, remember:

• It’s just a day.
• It’ll pass.
• You’re allowed to take things slow.
• You don’t have to white-knuckle your way through it.

You deserve to live a life that is lighter, brighter, and whole, even in the middle of January. If you’re finding it hard to see the wood for the trees, or you just want support in steering through the start of the year, let’s talk.

I am just a couple clicks away.

Please Keep in Mind

The content on this blog is for informational and inspirational purposes only. It is not life coaching, nor is it therapy or a substitute for professional mental health care. A blog post can’t replace the personalised support and deep exploration that happens in a confidential coaching session. 

Please use this space as a resource for reflection. If you’re facing significant challenges and feel you need dedicated support, reach out to a qualified professional.