Blue Monday is often referred to as the most depressing day of the year. Falling in mid to late January, it’s the point where motivation dips, routines slip, and many people quietly give up on their New Year’s resolutions.
In fact, Blue Monday has become known as the day most people quit their goals altogether.
If you’re feeling frustrated, disappointed or stuck right now, you’re not alone and more importantly you’re not failing. You may just be setting goals in a way that was never designed to last.
Why Do New Year’s Resolutions Fail So Quickly?
Every January, we start with the best intentions. We promise ourselves we’ll:
✨ Eat healthier
✨ Exercise more
✨ Drink more water
✨ Be more organised
✨ Prioritise our mental wellbeing
But by the time Blue Monday rolls around, motivation feels harder to access. Life gets busy, routines feel overwhelming and suddenly those big goals feel impossible.
One of the biggest reasons people fail their goals isn’t lack of willpower, it’s trying to change too much, too fast.
Big, vague goals often rely on motivation alone and motivation is not something we can depend on every single day.
The Problem With “All or Nothing” Goals
When we set unrealistic expectations, we often fall into an “all or nothing” mindset:
✨ If we miss one workout, we quit entirely
✨ If we slip up once, we feel like we’ve failed
✨ If progress isn’t immediate, we lose confidence
This cycle leads to guilt, burnout and eventually giving up which is exactly why Blue Monday exists in the first place.
But there is a better, more sustainable way to approach your goals.
The 1% Better Rule: A Simpler Way to Succeed
I’ve been reading Atomic Habits by James Clear, and one of the most powerful ideas he shares is the concept of getting 1% better every day.
Instead of focusing on huge outcomes, the goal becomes:
“What is one small thing I can do today that moves me forward?”
That 1% might look like:
✨ Drinking one extra glass of water
✨ Reading one page of a book
✨ Writing one sentence in a notebook
✨ Taking a 5-minute walk
These small actions don’t feel overwhelming and that’s exactly why they work.
Over time small habits compound into real, lasting change. James Clear explains this beautifully in Atomic Habits, which you can explore further on his official website or in our Healthy Habits Box.
Why Habits Matter More Than Motivation
Motivation comes and goes. Habits stay.
When you build habits into your daily routine, progress becomes automatic rather than something you have to constantly push for. This is especially important when your mental health, energy or confidence feels low like it often does around Blue Monday.
This is why habit tracking, routine-building and self-reflection tools can make such a difference when working towards your goals.
How Our Healthy Habits Gift Box Can Help
If you’re feeling like your goals are already slipping, our Healthy Habits Wellbeing Gift Box is designed to gently support you not pressure you.
It includes:
🧡 A habit tracker to help you stay consistent
🧡 A copy of Atomic Habits for daily inspiration
🧡 A reusable water bottle to encourage hydration
🧡 A notebook for reflection and goal-setting
🧡 A bookmark and coaster to support mindful moments
This box isn’t about perfection it’s about progress. Especially during times like Blue Monday, having physical reminders around you can help you reconnect with why you started.
A More Realistic Approach to Goals
This year, I’m doing things differently.
Instead of starting from scratch, I’m stacking new habits onto existing ones. I’m making my goals:
💖 Specific
💖 Realistic
💖 Kind to myself
I know from experience that aiming too high often leads to burnout and quitting and I don’t want that cycle anymore. If you’ve been there too, this is your sign that you don’t need to start over… you just need to start smaller.
Let’s Tackle Our Goals Together
If Blue Monday has hit you harder than expected, take it as a pause not a failure.
Your goals are still valid. You’re still capable. And today is just as good a day as any to begin again, one small step at a time.
Let’s focus on progress, not perfection and build habits that actually last.
Love,
G xx
