3 Research-Backed Ways To Shake Your 'Janu-Worries'

Don't let the Monday of months bring you down. If January left you feeling sluggish, here's what you can learn through February.

By Mark Travers, Ph.D. | February 23, 2024

At the start of a new year, it's in our human nature to set high expectations for ourselves. But, January—commonly dubbed the "Monday of months"—often brings challenges that dampen our new-year ambitions. With goals and resolutions that can be hard to stick to, strain on our budgets following holidays and vacations, as well as the back-to-work blues, January can be an overwhelming month.

However, as we bid January farewell, the start of a new month gives us a much-needed opportunity to shed our "Janu-Worry" and adopt a mindset that allows for a renewed sense of purpose. With a shift in perspective and a focus on positive change, psychological research shows how we can easily put January's challenges aside and set the tone for a fulfilling year.

1. Sticking To Goals

Research from The Journal of Positive Psychology emphasizes the impactful relationship between our goals and our subjective well-being, highlighting that the ways we pursue growth and fulfillment can affect our achievements. While setting goals for ourselves alone can seem like a positive life choice, the authors suggest the types of goals we set can have a profound influence on our mental and emotional states.

• Approach-oriented goals, those that center on moving towards positivity and improvement, can be great sources of both hope and inspiration in the pursuit of growth. They encourage a mindset that is receptive to opportunities and personal development.
• In contrast, avoidance-oriented goals, fixated rather on escaping negativity, can inadvertently heighten stress and anxiety by drawing attention to what we wish to avoid.

If one of your Janu-Worries surrounded a slow or non-existent start to a personal goal or resolution, you may find a change in mindset more beneficial than a change in goals. Consider your goals as more than just tasks that can "fix" your imperfections. Instead, view them as key components of your personal journey towards joy and fulfillment. This way, each goal achieved, or even attempted, becomes a triumph in your personal evolution.

For instance, if your goal is a regular gym routine, refrain from framing it solely in dissatisfaction with your appearance. Instead, foster a more positive perspective by affirming, "I want to work out to honor my body, enhance my strength and prioritize my health." By making this shift in perspective, you unconsciously build a foundation that both creates structure and radiates positivity into various aspects of your life.

2. Financial Stress

Another common Janu-Worry is the financial strain left over from holidays, gifts and travels. While it's a common stressor, financial strain left unaddressed can lead to increased depression. However, research from the Journal of Financial Therapy suggests that financial stress isn't an isolated experience; instead, it is our own subjective interpretation of it that shapes its impact.

This realization emphasizes the power of perception over objective circumstances and becomes a pivotal insight in overcoming the Janu-Worries. In acknowledging that financial strain is, at its core, a neutral event until we process it, we open the door to transforming the way we perceive and respond to financial challenges. As we greet February, this awareness can be a useful tool in reshaping the narrative of financial well-being for the months ahead.

Consider kick-starting the new month with a comprehensive budget that aligns with your values and priorities. Our budgets shouldn't just be restrictive documents, but rather a guide that aligns with our goals. Financial goals are meant to liberate us, not confine us, and this recognition sets the stage for a future that is financially secure and fulfilling.

By setting realistic financial goals that reflect your aspirations, you'll soon realize that each small step forward is a victory in itself. Whether they're big steps, like building emergency funds and reducing debt, or small, like little savings from keeping change aside and cooking at home, each financial goal achieved can contribute to overall well-being and set a strong standard for the rest of the year.

3. Back-To-Work Blues

Returning to work, particularly following the fun and festivities of December, can be a challenging adjustment. A 2021 study highlights the various difficulties inherent in this transition, ranging from work-related challenges and social adjustments to pervasive feelings of dis-identification. This is a period where the Janu-Worries may cast a shadow over the positive aspects of your job, as well as the richness of life outside of the office.

However, the back-to-work blues don't need to define your January, nor the rest of your year. Instead, they can serve as a catalyst for personal and professional advancement. Give yourself grace and ease into your work routine by gradually reintroducing work-related activities. Rather than plunging headfirst into a mountain of tasks, consider a more measured approach. By prioritizing what's most important and setting realistic goals, you can gradually build momentum as opposed to burning out.

As you build up steam in your work routine, try to rediscover the joy in positive aspects of your career. Identify tasks or projects that bring you satisfaction or a sense of accomplishment. Whether it's a creative endeavor, a collaborative project or even just reconnecting with your colleagues, focusing on these simple pleasures can inject enthusiasm and purpose into your work and provide morale for the months to come.

January may have presented its difficulties, but it doesn't dictate the entire year. By viewing Janu-Worries as an impetus instead of an obstacle, we can embrace life's many opportunities for change, resilience and improvement. The transition between months serves as a natural checkpoint; embrace the opportunity to reflect on the progress you've made and recalibrate for the upcoming challenges and triumphs.

A similar version of this article can also be found on Forbes.com, here.