Let’s be honest: the start of a new year doesn’t always feel as energising as it’s supposed to (Blue Monday, anyone?). The festive season is a distant memory, the days are still short, and that burst of “new year energy” everyone promised seems to have lasted about three days.
If you’re finding it difficult to stay motivated right now, you’re in good company. Research consistently shows that the weeks following the holidays see some of the lowest levels of workplace engagement of the entire year. But here’s the thing: you don’t need to feel inspired to get things done. You just need the right strategies.
Why the start of the year hits hard
Several factors combine to make this time particularly draining. The abrupt shift from holiday mode back to full-speed work is jarring. Natural light is at its scarcest, which affects mood and energy levels. And many people start the year with unrealistic expectations of transformation, only to feel deflated when reality kicks in.
Add financial pressure from Christmas spending and the general gloom of cold, grey weather, and it’s no wonder motivation takes a hit. But understanding why you feel this way is the first step to managing it.
Practical strategies that actually work
- Lower the Bar (Seriously)
When energy is low, trying to maintain your usual standards can backfire. Instead of aiming for a productive eight-hour day, focus on protecting two hours of genuine, focused work. That might sound unambitious, but two hours of real progress beats eight hours of distracted struggling. Once you’ve achieved that, anything else is a bonus.
- Front-Load the Hard Stuff
Your willpower and focus are typically strongest in the morning – even if you don’t feel like it. Tackle your most challenging task first, when your mental resources are fullest. Leaving difficult work for the afternoon, when energy naturally dips, makes everything feel harder than it needs to be.
- Find Small Wins
When big goals feel overwhelming, break them down ruthlessly. Completing three small tasks releases the same sense of achievement as finishing one large one – sometimes more. Tick things off, even if they seem trivial. Progress is progress, and your brain needs those small dopamine hits to keep going.
- Protect Your Transitions
The shift from home to work and back again matters more than most people realise. If you work from home, create a clear boundary – a short walk, changing clothes, or a specific start-up routine. If you commute, use that time intentionally rather than scrolling your phone. How you enter work mode affects how you perform once you’re there.
- Be Realistic About Energy
Some days, you simply won’t have much to give. Rather than fighting this, plan for it. Schedule easier, administrative tasks for low-energy periods. Save creative or demanding work for when you’re at your best. Working with your natural rhythms, rather than against them, makes this time of year far more sustainable.
The bigger picture
Feeling depleted at the start of a new year isn’t a test of character. It doesn’t mean you’re lazy or uncommitted; it means you’re human, responding normally to a genuinely challenging transition.
The goal isn’t to power through on pure willpower. It’s to set up conditions where you can do good work despite not feeling your best. Structure beats motivation every time.
Spring is coming. The days are already getting longer. But in the meantime, be kind to yourself – and focus on what you can actually control.