Why January Can Feel So Unsettling

Routine plays a much bigger role in wellbeing than many people realise. Predictable schedules help regulate energy, mood, sleep, motivation, and stress levels.

Over the holiday period, routines are often disrupted by:

• Public holidays and reduced services
• Time off work or study
• Changes to support availability
• Increased social demands
• Altered sleep and meal patterns

When structure disappears, the nervous system can struggle to find its footing again. This can show up as:

• Feeling “foggy” or disconnected
• Low motivation or energy
• Increased anxiety or irritability
• Difficulty restarting daily tasks
• A sense of being behind before the year has even begun

For people with disability, psychosocial needs, or those who rely on consistent supports, this disruption can feel particularly pronounced.

The Pressure to “Bounce Back”

January is often framed as a time for productivity, goal setting, and big plans. Social messaging can unintentionally create pressure to snap back into routine or feel motivated straight away.

But recovery from disruption isn’t instant, and pushing too hard too quickly can increase stress rather than reduce it.

Re-adjustment is not a failure. It’s a natural response to change.

Why Routine Matters (Especially for Wellbeing)

Routine isn’t about rigidity, it’s about predictability and safety.

When daily rhythms are in place, people often experience:

• Improved emotional regulation
• Reduced decision fatigue
• Greater confidence navigating the day
• A stronger sense of control and stability

Even small anchors, like regular meal times, consistent appointments, or scheduled check-ins, can help re-establish balance.

In January, the goal doesn’t need to be “back to normal.” It can simply be finding your footing again.

Signs You Might Still Be Re-Adjusting

It’s worth being gentle with yourself if you notice:

• Tasks feeling harder than usual
• Feeling overwhelmed by simple decisions
• Avoidance or withdrawal
• Difficulty managing energy or time
• A sense of emotional flatness or heaviness

These are not signs that something is wrong, they’re signals that support, pacing, or structure may need to be adjusted.

Gentle Ways to Regain Structure (Without Forcing It)

Rebuilding rhythm works best when it’s gradual. Some supportive approaches include:

• Starting with one or two consistent daily anchors
• Reintroducing routines slowly, rather than all at once
• Allowing rest days between commitments
• Checking in with energy levels regularly
• Accepting that January may look different from other months

Support works best when it meets people where they are, not where they think they should be.

When Extra Support Can Make a Difference

Support isn’t only for times of crisis. It can also help during periods of transition, like returning to routine after holidays.

The right support can:

• Help reduce overwhelm
• Bring clarity to planning and priorities
• Support emotional regulation and wellbeing
• Create structure without pressure
• Adapt as needs change

January is often a quieter, reflective time, making it a valuable opportunity to check in on what support feels helpful right now.

A Slower Start Is Still a Strong Start

If this month feels disorienting, slow, or uncertain, that doesn’t mean the year is off track.

It simply means you’re human.

Giving yourself permission to ease back in, reflect, and re-establish rhythm at your own pace can lay a far more sustainable foundation for the months ahead.

Support doesn’t need to rush, and neither do you.