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How to Have a Positive Blue Monday

Author: Sophie Page
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The third Monday of January is known as ‘Blue Monday’, and with the continuing global crisis, it’s fair to say that this year could be the ‘bluest’ yet.  

While you’re working from home, it’s important to try and stay motivated and keep going, but with many struggling at the minute, the most important thing to do, especially today, is to make sure that you are looking after your own mental health and wellbeing!   

Here are my top tips for having a positive and productive Blue Monday:   

  • Set up a dedicated work space at a table, don’t laze around in bed on your laptop. 

  • Stay hydrated! Drinking little and often and aiming for 6-8 glasses of water (and other liquids) per day to replace normal water loss – around 1.2 to 1.5 litres. 

  • Eat not 4, not 5, but 10 portions of fruit and veg (or as many as possible to support that immune system!). 

  • Go for a run / walk / do a home work-out at lunch, basically make sure you get outside, even if you just walk to the corner shop. Being outside with nature is important for our mental health. 

  • Keep moving – get those steps up, aim for 10,000 a day!! Exercise is great for both your mental and physical health. 

  • Set yourself a super clear day plan so that your work is structured and you can focus properly. 

  • Make sure you include regular breaks in your plan! 

  • Feeling stressed? There’s a brilliant app called Headspace, download it and do a quick 5-10 minute meditation session. 

  • Keep up communication with your teams, support each other, check in with your colleagues, share wins and continue to ask for advice. Set up a WhatsApp group, make video calls etc so that you still feel motivated and part of something bigger. 


It’s important, more than ever that you look after yourself while you are working from home... So make sure you are organised, stay focused, keep moving, eat healthily, stay hydrated and banish those Monday Blues! 

Sophie Page specialises in analytics and insight jobs and is the Wellness Warrior at Forward Role.  Keep up to date with Sophie by following her on Twitter or connecting on LinkedIn. 

Check out our other Wellness Blogs here or follow Forward Role on LinkedIn for lots more industry advice, news and all of the latest marketing, digital and technology jobs. 

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