Reframing Blue Monday

Every year, the third Monday in January is dubbed Blue Monday, supposedly the most depressing day of the year. Born out of a 2005 travel campaign that sought to sell holidays by playing on post-Christmas blues, the concept has taken on a life of its own, appearing in headlines and social media posts annually. But here’s the thing: Blue Monday is entirely made up. It’s not grounded in science, and it doesn’t have to define your mood. In fact, it’s what you make of it. What if, instead of blue, we made it yellow, green, or simply positive?

At The Change Partners, we believe in turning narratives on their head and finding opportunities in unexpected places. This year, we’re reframing Blue Monday and encouraging others to do the same.

The myth of Blue Monday

Blue Monday was originally calculated using a dubious formula factoring in weather conditions, post-holiday debt, time since Christmas, and failed New Year’s resolutions. While catchy, this formula is entirely pseudoscientific. Even its creator, psychologist Cliff Arnall, has distanced himself from the term, urging people to focus on positive mental health instead.

The idea has persisted because it taps into shared feelings of post-holiday lethargy and January’s bleak reputation. But we don’t have to let this narrative shape our outlook. January, and Blue Monday, can be opportunities to reset, refocus, and rediscover joy.

An opportunity to reframe

Rather than resigning ourselves to gloom, we can use Blue Monday as a catalyst for positivity. Here are some ways to make the day bright:

  • Yellow Monday: Yellow is often associated with happiness and energy. Use this day to focus on what uplifts you, whether it’s a call with a friend, a moment of gratitude, or simply soaking in some sunlight.
  • Reset resolutions: Many New Year’s resolutions falter by mid-January. Instead of feeling defeated, use this day to reassess your goals. Set smaller, more achievable targets that feel exciting rather than daunting.
  • Acts of kindness: Doing something kind for someone else can boost your own mood. From sending an uplifting message to a colleague to surprising a friend with coffee, small gestures can make a big impact.

Blue Monday as a positive

For workplaces, Blue Monday offers a unique opportunity to engage and uplift employees or clients. As a recruitment agency, we see January as a time of renewal for candidates. Encourage job seekers to refresh their CVs, reflect on their career goals, or attend a workshop to sharpen their skills.

Employers can combat January blues with wellness initiatives. Whether it’s offering a free mindfulness session, organising a team lunch, or simply acknowledging the day with a light-hearted gesture, small actions can help.

Blue Monday can serve as a day to emphasise growth and opportunity. For companies, this might mean looking at upskilling programmes, while for employees, it’s a chance to consider how their roles align with their long-term ambitions.

Tips to turn Blue Monday around

Whether you’re a job seeker, employer, or simply someone looking to beat the blues, here are a few actionable tips:

  1. Practice gratitude: Take a few minutes to write down three things you’re grateful for. Gratitude shifts your focus from what’s lacking to what’s abundant.
  2. Get moving: Physical activity, whether it’s a brisk walk or a gym session, boosts endorphins and lifts your mood.
  3. Connect with others: A quick chat with a loved one or colleague can be a powerful mood booster.
  4. Indulge in a small joy: Treat yourself to something you enjoy, like your favourite meal, a good book, or a calming hobby.
  5. Plan ahead: Give yourself something to look forward to, whether it’s a weekend outing, a new project, or simply quality time for self-care.

Blue Monday may have started as a marketing gimmick, but it doesn’t have to define your day or your month. Instead, see it as an opportunity to embrace positivity, make meaningful changes, and support those around you. 

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