Blue Monday: 10 Mood Boosting Activities To Try This Year

Already battling those winter blues? January is a notoriously gloomy time of year, and the knowledge that Christmas is over, we’re back in the office and the weather is miserable only amplifies our sense of glumness. But with Blue Monday approaching, we’re determined not to let the blues get the best of us – especially when we have these mood boosting activities to fall back on.

What Is Blue Monday?

Falling on the third Monday of January, Blue Monday is considered to be the most depressing day of the year.

The term (and concept) was coined in 2005 by psychologist Cliff Arnall, who at the time was working with Sky Travel to determine the lowest time of year – aka, when people were most likely to seek escapism, and book a holiday.

Blue Monday has since become a popular calendar event both commercially and amongst individuals, who mark the occasion by taking part in mood boosting activities.

And while Blue Monday isn’t necessarily a science-backed concept, others have noted that it does reflect the challenging mood many people experience during the winter months – especially in the UK, where Seasonal Affective Disorder (SAD) affects around 2 million people in the UK. (We blame the gloomy weather.)

It’s not long now until the next Blue Monday, either; in 2025, it will fall on 20 January.

10 Mood Boosting Activities For Blue Monday

1. Catch Up With Friends

Don’t underestimate your friends – especially on Blue Monday. If the thought of spending the day alone fills you with dread, pop a loved one a message. Send words of affirmation, let them know you’re thinking of them or (even better) see if you can catch up over a coffee or dinner. New to your area? Then why not try the speed-friending fad and make a few new ones.

2. Practice Gratitude

While it can be easy to focus on gloomier thoughts when you’re not feeling your best, a reminder of the good things we have going on can do wonders to lift the mood. Start up a gratitude journal, or simply write down a list of things you’re thankful for or that you’re looking forward to in the near future.

3. Spend Time Outdoors

The outdoors might not seem the most appealing option at this time of year, but some fresh air really can help. A quiet morning run, a brisk walk on your lunch break or even a quick stop at the shops on your way home after work all count – and the change of scene will help clear the cobwebs of the day in no time.

4. Go To A Workout Class

Speaking of running – and any other form of movement for that matter – one well-known method for getting those endorphins going is exercise. Not only can it improve your overall physical health, exercise is also proven to help naturally reduce stress and anxiety, as well as boost your mood, concentration and alertness. Try one of these popular classes in London, or go solo with one of these popular running routes.

5. Start A New Book

Not the workout type? Then we’d recommend curling up with a good book. The ultimate form of escapism, and the perfect way to combat those Monday blues. If you also fancy yourself a film buff, then try one of these titles set to be adapted for screens later this year.

6. Have A Cuppa

You don’t have to be British to love a good tea break – and the science even says that having a cuppa (away from your laptop) can help reduce stress, build up social relationships and even increase your productivity. Sounds like a win-win to us.

7. Plan A Healthy Meal

As they say: you are what you eat. And while it might be tempting to indulge in junk food, if you eat rubbish you’ll also likely feel rubbish. Instead, plan out meals for the day that give you a good balance of healthy foods and treats. You could even have a go at the latest whizzy TikTok recipe (we hear cucumber sushi salad is the next big thing).

8. Listen To A Podcast

It might be the start of the week, but don’t be afraid to slow things down this Blue Monday – courtesy of some mood boosting podcasts. We especially like these wellbeing-focused titles, but if you need a laugh then try one of these popular comedy shows.

9. Stop Scrolling

Put the phone down. We’re more likely to fall into doom-scrolling habits when we’re not feeling good, so it’s best to limit screen time where possible. Close those apps, turn off your phone (if you can) and try and spend the day doing other activities your enjoy. You can get started with our guide here.

10. Be Kind To Yourself

There’s no use in beating yourself up for feeling low – especially on what is apparently is the most depressing day of the year. Take things at your own pace, give yourself the space you need and try to find pockets of joy to see you through the day. You’ve got this.

Featured image: Angel Santos, Unsplash