How to beat the mid-January slump

Every January starts the same way: fresh goals, high motivation, new routines, and that “this is my year” energy. But once the holiday glow fades and life settles back into its usual rhythm, most people hit the same wall… the mid-January slump.

If you’re feeling less motivated, more tired, or like your goals suddenly feel harder, nothing is wrong with you. You’re not failing. You’re just experiencing something that happens to almost everyone (even the most disciplined people). 

Why motivation disappears around mid-jan

Motivation is fantastic for getting started, but it’s not designed to last forever. Motivation comes from novelty - new goals, new habits, new routines. Once your brain realises these changes are no longer “new”, the dopamine spike falls… and so does motivation.

This is why the second half of January feels so hard. Not because you’re doing anything wrong - but because the novelty has worn off, and your habits now rely on structure, not excitement.

You don’t need motivation - you need momentum

One of the biggest mistakes people make in January is assuming they need to feel motivated to be consistent.

But consistency isn’t an emotion - it’s a behaviour.

Momentum is what carries you through the slump. Momentum looks like:
 • Doing 2-3 workouts instead of skipping the whole week because you can't do 5 
• Choosing a balanced meal instead of eating nothing
• Going for a walk instead of doing no movement at all
• Hitting your protein target at two meals instead of four
• Giving 30% effort instead of quitting on low-energy days

These choices count more than you think. By February, you’ll feel stronger, more capable and more confident purely from showing up imperfectly.

You haven't fallen behind - you’re exactly where people quit

This part of the month feels uncomfortable because it’s where most people give up.
The slump isn’t a sign to stop - it’s a sign that you’re transitioning from motivation… to actual discipline.

You’re not behind. You’re right on time.

How to get your momentum back

Here are a few simple resets to help you through the slump:

• Set micro-goals for the next seven days
• Simplify your workouts instead of skipping them
• Focus on just one nutrition habit at a time
• Get sunlight and steps daily for an energy reset
• Go to bed 30 minutes earlier
• Track small wins instead of waiting for big ones

You don’t need to restart January. You just need one good week to reset your momentum.

A little structure goes a long way

If you feel like you need a bit more support, structure or accountability right now, this is exactly why we created the Better You Challenge.

You’ll get:
• A structured training program
• A personalised meal plan
• Weekly mindset and habit tasks
• Coaching support
• A community to keep you accountable

It’s designed to help you push through the mid-Jan slump… and keep your habits going all year.

The challenge starts January 19th - and it’s the perfect way to rebuild your momentum.

Find out more here!

https://coaching.trainwithsoph.com/

Final reminder
You don’t need perfect motivation - you just need to stay in the game.

One small, doable action today is enough to change how you feel by February!

Love TWS coach Bronte x