How’s your January going? Has 2026 started with a bang or a fizzle? For some, January can be a month of deprivation (dry January anyone? – no, thought not), or a month to just ‘get through’ in the deepest, darkest part of winter. For others, it is a season of new hope with the turn of the year bringing New Year’s resolutions. I’ve seen both sides of it over the years, the resolutions to lose weight, get fit, stop drinking (always a fail by about lunchtime on the 1^stJanuary!), but these days I’m much more a fan of just a gentle reset rather than a full life overhaul.

So, January started pretty well as intended. But, then we hit ‘Blue Monday’ this week didn’t we? Or should I say Blue Monday hit me. We’d had a super busy Christmas and New Year festive period then went out to Val d’Isere for a week to enjoy some of the fresh snow, but then – wallop – Blue Monday just hit me sideways when we got back. I felt lethargic, unmotivated, a little bit adrift and didn’t really feel like doing much at all. It didn’t last long once I realised why it was happening – I’d been over-eating, drinking a bit too much, we’d just got back from skiing to a mountain of washing and other dreary chores to do, and despite getting lots of skiing exercise I’d got out of the habit of doing my usual exercise routine. So, it was easy to fix just by getting back into those habits: a quick bit of exercise, some healthy eating, and a good night’s sleep seem to have put that behind me.

For me, once the excesses of Christmas and New Year are over, I find the short days and long winter nights lend themselves to a bit of reflection, with plenty of time to think about those small, repeatable habits that make everyday life feel better. There’s no need to sign up to a gym membership if that’s not your thing, just a little commitment to getting outside, moving your body, eating well, and saying yes to opportunities as they show up can quietly transform how the year begins, and how it unfolds.

Let’s start with getting outside. You don’t need a mountain hike or a beach sunrise (but those are both very nice options if you have them). A short walk around the block, a trip to the park, or even five minutes of fresh air between meetings counts. If, like us, you live in a beautiful area where the options are endless for getting outside and enjoying nature, you can make the most of what is on your doorstep. Just last week, with the snow still falling heavily since it started on New Year’s Eve, we got our cross-country skis out of the garage and went for a ski, right from our driveway. We followed a route that took us out round the local park, then up through a couple of residential areas, past the caravan site, and up onto the Dava Way. That little bit of extra elevation gain heralded a lot more snow – and we ended up skiing in a white-out for a while. All good fun, and just what we needed to clear away the January blues.  

Research consistently shows that time spent outdoors improves mood and reduces stress. A 2019 report by Matthew White et al (Scientific Reports, 2019) found that people who spent at least two hours a week in nature reported significantly better health and wellbeing. That’s two hours total, which works out at just less than 20 minutes per day – easy! January is a tough month to build new habits, but getting outside for 15-20 minutes every day ought to be achievable for everyone, even when the wind is howling and the hail is hammering at the windows. 

Daily movement goes hand in hand with getting outside. I think we’ve all heard that The World Health Organization recommends at least 150 minutes of moderate physical activity per week, and the evidence behind that guideline is strong. Regular exercise is linked to lower risk of heart disease, type 2 diabetes, depression, and cognitive decline. What’s often overlooked is how little it takes to make a difference. A brisk walk, a short cycle, some bodyweight exercises at home, it all adds up. In January, consistency matters far more than intensity. Showing up daily, even for 15–20 minutes, builds momentum that lasts well beyond New Year’s resolutions. I find it is all about habits:  travel to visit relatives, having friends visiting, a few late nights, a ski trip, have all knocked my habits out of the window these last couple of weeks. So, now I’m already getting back into my routine of getting up and doing about 20 minutes of exercise first thing in the morning. I like to do a gentle routine with a bit of yoga and pilates to get me moving followed by some body weight exercises (and I’ve been loving a specific ski-fit routine I’ve been doing – more about that another time). It really sets me up for the day. 

Eating well is the third piece of the puzzle, and again, this doesn’t mean perfection. I’m sure we’ve all enjoyed a blow out over Christmas and New Year – a few mince pies, a few glasses of wine, the odd cocktail or two (or three, or four…!) I always allow myself a few days of grace coming into January to finish off those leftovers, tidy up that last slice of Christmas cake, and finish off the last layer of chocolates. Once they’re gone, they’re gone (as my mother always used to say) and it’s now time to pay attention to what I’m eating a bit more. I’m not a nutritionist, but over the years I’ve found what works for me in terms of healthy eating: a diet that contains plenty of lean protein (I eat protein with every meal), fresh fruit and vegetables, natural greek yoghurt, nuts and seeds, lots of water; I only use olive oil or a little butter for cooking; I use a lot of apple cider vinegar in salad dressings and shots (try it with a little ginger, lemon and sparkling water – delicious); and I avoid ultra-processed food as much as I possibly can. My diet is a blend of the principles set out in Mark Sissons’ Primal Blueprint; the Paleo Diet by Loren Cordain; and The Human Being Diet by Petronella Ravenshear; with a bit of Tim Spector’s Food for Life and Chris van Tuleken’s Ultra-Processed People thrown in for good measure. They all basically say the same thing – nourish your body with good quality, non-processed foods!

One underrated benefit of eating well and exercising regularly is clarity. When your body feels better, your mind follows. And that’s where making the most of opportunities comes in. Opportunities are rarely neat or perfectly timed. They tend to show up on busy days, cold mornings, or weeks when motivation is low. It’s so easy to say no to things when they come up unexpectedly, but what fun it is to say ‘yes’. Even if you’re not feeling particularly motivated, it is worth doing something when the chance is there and there is research to suggest that action often precedes motivation, not the other way around. Saying yes to a walk with a friend, a last-minute invite, a new project, or a spontaneous plan creates experiences that build confidence and connection over time. 

The common thread through all of this is showing up daily. Don’t wait until everything is perfect, it’s never going to be. You don’t need to be superwoman (or superman), there’s no need for heroics. One thing I learned when I was racing Ironman triathlon is that consistency is key, and it is the same with getting rid of those January blues. A walk today. A decent meal tonight. A small “yes” to something that nudges you forward. These choices all add up. By the time spring arrives, you’re not scrambling for motivation, you’ve embedded those little habits and you’ll be raring to get out there.

So this January, don’t wait for ideal conditions. Get outside anyway. Move your body in ways that feel right for you and do a little something every day. Eat in a way that supports your energy. And when an opportunity comes up, however small, consider taking it. The year doesn’t need a grand opening. It just needs you to show up, one ordinary day at a time.