Many people experience the post-holiday blues—a sense of demotivation and heaviness—as they re-enter their routines in the new year. According to the American Psychological Association, up to 30% of workers report lower motivation in January.
The good news? This transition is also an opportunity to recalibrate, reflect, and reignite your motivation. Christi Gadd, M.Sc., therapist at Thrive Wellbeing Centre in Dubai notes “The concept of emotional agility, developed by psychologist Susan David, provides a powerful framework to handle emotions constructively, align with your values, and take actionable steps.”
Gadd adds “Emotional agility, as defined by Susan David, Ph.D., is about being flexible with your thoughts and feelings so you can respond effectively to life’s challenges. It’s not about suppressing emotions or forcing positivity, but about embracing emotions with curiosity and using them to guide intentional action”.
At its core, emotional agility is about:
Recognising and naming your emotions
Aligning your actions with personal values
Viewing emotions as information to guide decisions
Treating yourself with kindness and compassion
Reflecting regularly to adjust your approach
7 ways to reclaim motivation:
1. Embrace the Post-Holiday Blues
Returning to work after a period of relaxation and celebration is tough. It’s okay to feel unmotivated or even a little down. Instead of fighting these feelings, embrace them. Acknowledge that it’s a natural part of the transition and be gentle with yourself. Self-compassion is key. By being honest about how you feel, you can process those emotions and begin to move forward with greater clarity.
2. Ease Into It
Shifting from a holiday context filled with joy, rest, and indulgence back into the structured, high-energy world of work can be overwhelming. Give yourself permission to ease into it. Block out time to plan your year, revisit your schedule, and reorient yourself to your priorities. Reconnect with colleagues through casual conversations or collaborative planning to re-establish a sense of community and shared purpose.
3. Identify What You Can and Can’t Control
Trying to control everything is a surefire way to burn out. Take a step back and assess your situation. Focus your energy on the things you can control—like your mindset, your approach to tasks, and how you communicate with others. Let go of what’s beyond your control to free yourself from unnecessary frustration and regain a sense of agency.
4. Revisit Your Why
“He who has a why can bear almost any how,” wrote Viktor Frankl. Why do you do what you do? Reconnecting with your core motivations can infuse even mundane tasks with meaning. Whether it’s providing for your family, advancing your career, or pursuing a passion, grounding yourself in your “why” can inspire you. Write down your reasons for showing up every day and keep them visible as a daily reminder.
5. Set Mobilising Goals
What excites you about 2025? Take some time to dream big but plan smart. Break your ambitions into smaller, actionable goals that motivate you. For instance, instead of saying, “I want to advance in my career,” set a goal like, “I will complete one professional development course by March.” Goals that are specific, measurable, and meaningful to you will keep you engaged and on track.
6. Give Yourself Something to Look Forward To
The holidays may be over, but you don’t have to wait months for your next break. Plan something—a weekend getaway, a dinner with friends, or even a personal day to recharge—that you can look forward to in the near future. Having these moments of joy and rest on the horizon can keep your spirits up and serve as a reward for your hard work.
7. Reflect on the Past Year
Before diving headfirst into 2025, take a moment to look back at 2024. What worked well? What challenges did you face? What would you like to do differently this year? Use these insights to shape your approach moving forward. Consider the support you might need to achieve your goals and cultivate a more satisfying and balanced year, whether through mentorship, delegation, or refining your routine.
Final Thoughts: Reframe, Recharge, and Reignite
“Post-holiday blues don’t have to derail you” adds Gadd. “By reframing this transition as an opportunity to realign with your values, set meaningful goals, and ease back into routines, you can move from survival mode to thriving mode. Prioritise your mental health, set boundaries to maintain work-life balance, and keep sight of the bigger picture. With intentionality and focus, 2025 can be your most fulfilling year yet.”
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