The holidays are beautiful, no doubt about it—twinkling lights, joyful gatherings, and endless plates of comfort food. But by the time January rolls around, many of us feel completely drained, carrying the weight of December’s chaos into the new year. I’ve been there myself.
Hi! I'm Ashley Wells, a health and wellness writer who’s passionate about finding balance in a busy world. Over the years, I’ve learned some practical tricks to help shrug off post-holiday stress and step into January feeling calm, recharged, and ready for anything. Pour yourself a cozy drink, and let's chat about how you can do the same.
Setting Realistic Goals
One of the quickest ways to feel overwhelmed post-holidays is to set overly ambitious resolutions. I’ve done that plenty of times—vowing to hit the gym every day or completely overhaul my diet with no wiggle room. Spoiler alert: it never worked. It left me feeling more stressed than relaxed.
And honestly, I’m not alone in that experience. As indicated by a study published in the American Journal of Health Promotion, setting realistic goals in stress management programs significantly improved adherence, with participants meeting their weekly commitments over 80% of the time. That’s a powerful reminder that small, achievable steps can lead to meaningful progress—and they’re a lot more sustainable than trying to do too much at once.
It took me a while to figure this out, but once I started focusing on what was truly manageable, everything clicked. Realistic goals aren’t just kinder to your schedule; they’re kinder to your peace of mind. Trust me, aiming for balance instead of perfection makes all the difference.
1. Identify What Wellness Means to You
Here’s the thing about goals—they aren’t one-size-fits-all. I remember a few years ago, I tried adopting someone else’s wellness routine, and it just didn’t feel right. That’s when I asked myself, “What does wellness mean to me?” For me, it meant creating time to relax, eating nourishing foods, and moving my body in ways that felt good. For you, it might look totally different. And that’s okay!
Burst Bit! Ask yourself five “why” questions to get to the heart of your wellness goals. For example, if your goal is to exercise more, ask “Why?” until you understand what truly motivates you. (Is it stress relief? Feeling stronger? Better sleep?)
2. Start With Small, Manageable Changes
Once you know your “why,” focus on micro-changes instead of overhauling everything overnight. When I wanted to eat healthier, I didn’t toss all my snacks and stock the fridge with kale. Instead, I started by adding one extra serving of veggies to my meals each day. Small wins lead to big changes!
3. Focus on One or Two Priorities at a Time
I’ve also fallen into the trap of trying to do everything at once—starting yoga, journaling, meal prepping, and cutting out sugar all in the same week. Surprise, surprise, it didn’t stick! Now, I focus on one or two meaningful priorities at a time. Remember, January isn’t a race.
Incorporating Enjoyable Activities
This might be my favorite part of creating a calmer January because who doesn’t love adding more joy to their routine?
1. Choose Activities You Genuinely Enjoy
A couple of years ago, I decided to try running because it seemed like the “right” thing to do. But honestly? I hated every second of it. Then I stumbled on a dance fitness class, and wow—it didn’t even feel like exercising because it was so fun! When building new habits, pick activities that light you up inside.
2. Mix It Up to Keep It Fun and Engaging
Monotony can kill motivation. Even with activities I love, like yoga, I’ll mix it up by trying different studios or online classes. Incorporating variety keeps things fresh and exciting. Maybe you walk one day, swim the next, and throw in a good hike on the weekend.
Burst Bit! Did you know that spending just 15 minutes outdoors can boost your mood dramatically? Even on chilly January days, bundle up and soak in some fresh air—it works wonders!
3. Avoid Turning the Routine Into Another Chore
Trust me, I’ve made this mistake before. I turned my healthy routines into rigid obligations, which quickly zapped the joy out of them. Flexibility is key here. If you miss a day, no big deal—give yourself grace and get back at it tomorrow. Wellness is about progress, not perfection.
Creating a Flexible Schedule
1. Adapt the Routine to Fit Your Lifestyle
Not everyone has hours to dedicate to self-care each day, and that’s okay. Think about what fits into your life. My mornings are usually chaotic, so I carve out 20 minutes at night for stretching and reflecting. By weaving wellness into your existing habits, it’ll feel less like work.
2. Allow Time for Adjustments and Unexpected Events
Life happens! One January, I was completely thrown off by a never-ending cold that dismantled my carefully planned schedule. Instead of quitting entirely, I made space for slower, gentler practices like journaling and restorative yoga. No shame—just adjustments.
3. Balance Discipline With Flexibility
Finding this sweet spot can take practice. You want to stay consistent but not so rigid that you stress out when plans change. Think of your routine as more of a guideline than a strict rulebook.
Burst Bit! Set an alarm or reminder for your self-care time, but label it something fun like “Me-Time Recharge” instead of “Workout” or “Meditate.” A playful twist can make it feel less like a chore!
Tracking Progress
1. Keep a Journal or Use Apps to Monitor Your Efforts
When I first started journaling my progress, I was amazed at how motivating it was.
Tracking little wins (like drinking enough water or making it to yoga) helped me realize that I was making progress, even if it felt slow. Apps like MyFitnessPal or Strava can offer similar inspiration.
2. Celebrate Small Victories
We often wait for the big things—like losing 20 pounds or mastering an advanced yoga pose—before celebrating. But I’ve learned to find joy in the small stuff along the way. Took a 10-minute walk? Go you! Found a delicious new healthy recipe? Amazing! Celebrate those wins.
3. Use Progress as a Motivator to Keep Going
Progress, no matter how small, can fuel you to keep going. Looking back at my journal entries—seeing all the tiny steps moving me toward a healthier, happier me—motivates me on tough days.
Staying Motivated
1. Connect Your Routine With Your Long-Term Goals
For me, that connection is everything. I don’t stretch each night just because it feels good (though it does!); I do it because it helps me stay active and pain-free in the long run. Tie your habits to a bigger “why,” and they’ll feel more meaningful.
2. Surround Yourself With Supportive Friends or Communities
During one particularly rough January, I joined an online fitness challenge group. Those people became my cheerleaders, sending encouragement daily. Whether it’s friends, family, or an online group, supportive connections can make all the difference.
3. Revisit Your “Why” Regularly to Stay Focused
Don’t underestimate the power of reflection. I do this at least once a month, revisiting why I started and asking myself if my goals still align with what matters most. Life is fluid, and goals evolve—there’s no harm in adjusting.
Eating Your Way to Calm: The Power of Nutrition
When it comes to managing stress and staying balanced, what you eat plays a bigger role than you might think. I’ll be the first to admit there was a time when I leaned heavily on comfort foods (hello, cheesy casseroles!) to get me through stressful seasons. While there’s nothing wrong with a little indulgence, I quickly realized how much my diet was impacting my energy, mood, and mental clarity. Over the years, I’ve discovered that the key is finding joy in balance and choosing foods that actively support your well-being.
1. Fuel Your Mood With Omega-3s
Did you know that omega-3 fatty acids are a powerhouse for your brain? These healthy fats help reduce inflammation and support long-term mental health. Whenever I feel frazzled, I know it’s time to load up on foods like salmon, walnuts, chia seeds, and flaxseeds.
One of my go-to meals during January is a simple salmon bowl with quinoa, spinach, and a drizzle of lemon-tahini dressing—it feels fancy but is easy to whip up! If you’re not a fan of fish, no worries! Plant-based options like algae supplements can help fill the gap.
2. Brighten Your Outlook With Antioxidants
Antioxidants are your body’s natural defense against oxidative stress, which is linked to feelings of fatigue and low mood. Vibrantly colored fruits and veggies—think berries, oranges, leafy greens, and bell peppers—are packed with these micronutrients. During particularly gloomy January mornings, I whip up a “sunshine smoothie” with frozen mango, spinach, a splash of orange juice, and some Greek yogurt. It’s like sunshine in a glass!
Don’t forget about dark chocolate, too. A square or two of good-quality dark chocolate not only satisfies a sweet tooth but also delivers a dose of antioxidants that can help lower cortisol (the stress hormone).
3. Sidekick Nutrients for Stress Relief
Magnesium is another star player when it comes to calming your mind. It’s found in foods like almonds, spinach, and avocados. During stressful periods, my quick fix is a magnesium-rich snack like a small handful of almonds paired with some dark chocolate—my way of indulging while staying mindful! Another nutrient worth mentioning is vitamin B6, found in foods like bananas, sweet potatoes, and chickpeas, which can support mood regulation by helping produce serotonin.
Taking small steps to incorporate these nutrients into your diet can have a profound effect. Plus, it makes January feel a little bit brighter to know you’re nourishing your body and mind from the inside out.
4. Small Shifts, Big Impacts
It’s not about revamping your entire diet overnight—it’s about making small, sustainable changes. Swapping processed snacks for fresh fruit, adding a handful of nuts to your meals, or cooking with nutrient-packed ingredients can be a game-changer. I’ve found that, over time, these simple shifts leave me feeling more grounded and ready to take on life’s ups and downs.
January is Yours to Own!
Breaking free from holiday overwhelm and re-centering in January isn’t about sweeping changes or picture-perfect routines. It’s about finding what works for you—what really makes you feel good inside and out. Remember, this is your wellness journey, not anyone else’s. Start small, stay flexible, and don’t forget to celebrate along the way.
Take it from someone who knows—calmer, happier Januaries are possible, one small step at a time. Now take a deep breath, and let’s make this your best January yet!
