What is Blue Monday? The truth about the 'saddest day of the year'

Blue Monday is the name given to the ‘saddest day of the year’: the holidays are over, the weather’s grey and your New Year's resolutions already feel old. But here’s the thing – there’s no science to suggest this Monday is any more depressing than another. So where did Blue Monday come from, and why can January still feel difficult? Let’s take a look...

Blue Monday is the third Monday in January and is supposedly the ‘most depressing day of the year’. For some people, January brings a welcome reset after Christmas and New Year; for others, the darker days and return to routine can feel like a slog.

Blue Monday is the third Monday of January each year and, in 2027, Blue Monday falls on Monday 18th January.

Despite the gloomy nickname, there’s no scientific evidence that the third Monday in January is the most depressing day of the year. Blue Monday began as a marketing campaign rather than a scientific finding.¹

That doesn’t mean feeling low in January isn’t real, though. Darker days, disrupted routines, financial pressure after Christmas or simply returning to everyday life can all make this time of year feel harder for some people.

This day was originally based on a campaign to help sell holidays and therefore doesn’t have any scientific basis to affect your mood.¹ The campaign used a formula combining factors such as weather, debt, time since Christmas and motivation levels to supposedly calculate the year's ‘most depressing’ day – but it wasn’t based on established scientific evidence.

It’s not just your mind that feels the weight of winter – your body can too, with some people experiencing sluggishness or low mood as daylight hours decrease. Although the exact mechanisms aren’t known for sure, it may be due to a dip in natural serotonin (the 'feel-good' hormone), while melatonin (the sleep hormone) may increase.² Add colder weather, shorter days and disrupted routines and January can feel like a difficult month to get through. Focusing on small, supportive habits like morning light exposure, maintaining a healthy diet, gentle movement and time outdoors may be just what you need this January.³

Even if you know Blue Monday is a myth, all the conversation around it can still make you stop and think about how you’re feeling. Use it as a chance to check in with yourself and the people you love – or try one of these small mood-lifting habits...

• Keep a list of activities you enjoy. Just things that make you feel good. Why not turn it into a 'dopamine menu'? Think of it like a restaurant menu for your mood, filled with enjoyable activities from quick pick-me-ups to bigger plans. Keep it simple or get crafty and make your own

• Consider ‘habit stacking’ if your usual routines feel more difficult. This involves adding a new behaviour you want to adopt onto a current habit, like taking your vitamins with breakfast or doing a few stretches after brushing your teeth

• Have a go at positive affirmations. You don’t need to go straight in at the deep end – just a small reminder of your potential could help set your mornings up for success. Experiment with different approaches until you find one that feels right. Need a starting point? Try “I speak to myself like a friend”, “I strive for progress, not perfection” or “I celebrate my uniqueness”

• Keep moving, even if it's just a little. Physical activity can help support your mood and mental wellbeing. Even gentle movement, such as a short walk, can be a good place to start.¹

• Add small acts of kindness into your day. Studies show we feel better after doing good deeds, and chances are that your friends or even strangers could do with a mood lift ^4,5

• Take a leaf out of the Scandis’ book. With only a handful of daylight hours in winter, every scrap adds up. We spoke to three Swedish and Danish people about keeping their spirits up in winter – their routines included mastering the morning routine, making use of SAD lamps, getting moving with friends and more

• Learn when to rest. You don't always need to tick off your whole to-do list – choose one or two things that genuinely matter and give yourself permission to leave the rest.

• Make your downtime count. It's thought that people need different kinds of rest based on their personality type, so consider a different approach if you struggle to relax. Depending on what’s left you feeling drained, you might prefer some quiet time, something creative, gentle movement or catching up with someone you love.

Between the grey days and the post-Christmas lull, it’s common to feel a bit down. But you shouldn’t dismiss your feelings if they’re getting in the way of life. It’s a good idea to see your GP if you feel depressed most of the time or you’re finding it hard to go about your usual routine (like eating, sleeping, working or socialising).⁶

It’s understandable to feel a little ‘blah’ around this time of year. Blue Monday might not be backed by science, but that doesn’t make the January low mood any less real. Instead of putting pressure on yourself to feel positive, use the day as a reminder to check in with yourself, make space for the things that help you feel more like you and reach out if you need support. And if low mood is getting in the way of everyday life, speak to your GP rather than writing it off as the ‘January blues’.

Want a few more ways to look after yourself this winter? Read our tips to help avoid burnout or learn practical tips to deal with anxiety.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.