If you ask high performers, many people struggle in January. After a year of pressure and pushing, it is hard to restart again.

‘The January work slump is a combination of factors, physical and psychological,’ says Stuart Duff, head of development at workplace psychology consultancy Pearn Kandola.

‘January also has a post-party feeling — having looked forward to and enjoyed all of the festivities of December, now we have to accept that the break is over and it’s back to the routine.

‘The most significant underlying psychological factor is perhaps down to January being the first month of the year, giving us the feeling that we’re starting all over again.

‘This drives us to set many goals and expectations for ourselves, but these usually result in disappointment — normally about halfway through the month…’

All that means that as we hit the middle bit of January, we’re bound to feel rubbish about our work.

But what can we do about it? And how do we know if this is genuinely just a slump or a sign we should hightail out of the role? We chatted with some experts to find out.

How Was Your 2023? There are countless articles and many approaches. It is essential to learn from last year. This one is about reflection, and it will help you move faster in 2024! Are you ready to evaluate yourself?

The lessons can be super easy! We must analyze more consistently to gain clarity and become better decision-makers.

And if you are honest with yourself, you will not analyze yourself because it is a little scary and requires time away from your Netflix and other responsibilities. Often, we just run such analysis quickly in our minds without writing things down, which is only partially effective.

It can be from running yearly evaluations to creating goals and setting up quick possible scenarios. 

Journaling is a written exercise that allows people to express their emotions and feelings in a written format. It has been practised for many thousands of years and has been effective in helping sufferers of anxiety to alleviate symptoms. 

A variety of studies show that journaling has been one of the most effective ways to address conditions like anxiety and depression. 

UCLA psychologists conducted research into this and how expressive writing associated with journaling can improve cognitive functions and improve anxiety. The study looked into the brain imaging of people during journal therapy. 

Their research revealed that the association of written words help to make an experience or trauma less intense. During the test, patients were shown an angry face, which in turn caused a region of the brain called the amygdala to increase in activity. 

The amygdala is used to activate alarms in your body to protect yourself. Even when the people were shown these same images subliminally, their amygdala responded. However, once the study candidates began associating words directly with the images, their brain’s emotional reaction was reduced. There is a reduced response from the amygdala, and you begin to activate the brain's prefrontal region.

The challenge is that many people perceive journaling as boring and non-essential. Some people learn more through talking about their goals.

So, although science might use journaling to focus on mental health, journaling can be repurposed and, as Jim Kwik says, when we write things down.

The knowledge goes from our head, heart, and hands.

Below, you have a handful of questions to start your year. You can answer these as briefly or extended as you prefer. Remember, the more time you put into this, the more will come out.

 — App: If you want to use the tool I am using to journal, set goals, get inspired, check. GrowthDay.

What is journaling?

Creating a roadmap for a successful year involves setting clear objectives, planning actionable steps, and maintaining flexibility to adapt as needed. Here's a guide to help you develop a roadmap for a successful year:

Turning the new year into a success with consistent action involves creating a plan, staying focused, and maintaining discipline. Here are some steps to help you achieve success through consistent action:

Improving your results in the new year by setting a defined why, taking daily actions, and being accountable involves a combination of goal setting, planning, motivation, and consistency. Here's a step-by-step guide to help you achieve better results:

By combining a clear sense of purpose, daily action, and accountability, you set yourself up for success in achieving your goals in the new year. Remember that progress takes time, and staying committed is key.

Here are some extra pointers outside the video.

Making a wrong career choice can be a challenging and disheartening experience, but it's important to remember that it's never too late to make a change.

Here are some extra steps you can consider if you find yourself in this situation, the rest is in the audio:

Curiosity and Humility

Passion: When you're passionate about something, it ignites a sense of purpose and direction in your life. It drives you to learn, excel, and persevere through challenges. Passion fuels motivation, encouraging you to explore, innovate, and seek continuous improvement. It allows you to develop expertise and a deep understanding of your interests, fostering a sense of responsibility and commitment.

Enthusiasm: Being enthusiastic means approaching life with eagerness and energy. It enables you to embrace new experiences, stay open-minded, and maintain a positive outlook, even in the face of adversity. Enthusiasm often translates into resilience, enabling you to bounce back from setbacks and adapt to change. It's contagious and can inspire others, fostering a supportive and collaborative environment.

Integrity: Integrity forms the bedrock of maturity. It involves consistently upholding a set of moral and ethical principles. It means being honest, responsible, and accountable for your actions. Integrity in your conduct builds trust and credibility, both within yourself and with others. It helps you make choices aligned with your values, even when it's challenging, thereby fostering a strong sense of self-respect and confidence.

Organizational leadership is all about leading with integrity.