The sky is a soft, dull grey, the sun rises after many of us are awake, and nature—muted under crunchy layers of overnight frost—is silent and sleeping. Christmas is over, and in this darkest, bleakest, and coldest time of the year, in which the rest of the natural world is hibernating, we are… going to the gym?
Conventional wisdom is that we should reinvent ourselves at the beginning of the new year: set resolutions, work harder, keep better habits.
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There is nothing wrong with personal growth, but January is the worst time to prioritize it. We need to stop trying to be better in the new year. Here’s why:
January is a time for radical rest
Although humans cannot hibernate, we are still biologically designed for a quieter pace of life during winter. The natural lack of sunlight means our bodies produce more melatonin, the sleep hormone, causing us to feel more tired.
According to a 2023 study by the Charité Medical University of Berlin, people generally sleep at least one hour more in winter, with roughly 30 minutes more REM sleep. And while we may compensate for the lack of sunlight with electric light, scientific studies show this has a negative effect on our bodies: causing everything from mood and sleep issues to cardiovascular problems.
So, perhaps January is not the time for reinvention, but radical rest. Winter is a time to follow nature, to create our own version of hibernation, listen to our bodies, and prepare slowly and quietly for the year to come. Slowing down is good for you, and can improve your productivity in the long run.
If you don’t unplug, you won’t be able to grow later
Unplugging in the new year is one of the most practical things you can do to protect yourself against burnout and prepare your brain for the challenges ahead.
I am regularly asked for the best way to get started on a slower life, and I always recommend starting with the beginning of your day. Create a slow and simple morning routine, something achievable and accessible that will help set the tone for the rest of your day.
Here’s an example of a morning routine that will work with, rather than against your body this winter: Open the curtains and let in any natural light. Keep your phone away, and instead start your morning with some journalling, meditation or reading. I like to use this time to read my Bible and pray. If you can, try to get outside and move your body a bit. A gentle walk will help set your circadian rhythm and tell your body it’s time to wake up for the day.
Living in tune with the seasons is a great way to stay grounded in the present moment, to listen to your body and to give it what it needs at the right time of year. Look at what the natural world is doing in each season; during winter, it rests, so take your inspiration from that.
In today’s world of convenience and ease we have lost all connection with how things are made. A wonderful way to slow down is to go back to making things with your hands. Try your hand at a new craft, or perhaps go back to an old one you haven’t tried since childhood. Crafts such as knitting and crochet have been shown to help lower our blood pressure, calm our nervous systems, and build our self-esteem. The dark evenings are the perfect time to get away from screens for a bit and ground yourself in the beauty of the handmade.
The blue light our screens emit can be very confusing for our circadian rhythms as they struggle to identify what time of day it is. Try turning your screens off at least one hour before bedtime. Instead, read a book or maybe have a warm bubble bath. You could try some gentle sleep yoga or some meditative breathwork. Use these dark, early evenings to let your body catch up on sleep.
This time of year can be very difficult for our health both physically and mentally. To get through these darker months, I recommend a Nordic approach. Hygge doesn’t have a literal translation into English, but essentially, it means embracing well-being, cultivating contentment with life’s simple pleasures of life, enjoying the cosiness of winter. Make your home, living room, bedroom, etc. into a space you really want to be in this winter. Keep the lighting low and cosy with fairy lights or candles. Play your favourite music and treat yourself to a lovely new set of bedding. Do whatever makes your home feel like the place you never want to leave.
Winter reminds us that the world doesn’t bloom all year, and that productivity isn’t the only measure of life well-lived. Maybe the lesson of January isn’t about beginning again, but about honoring where we are. Just as the trees don’t rush their buds and the earth takes its time to thaw, we too can give ourselves permission to move slowly, to rest, to restore. When we align ourselves with nature’s slower rhythm, we discover a gentler form of progress—the quiet kind that builds strength beneath the surface.
Reinvention will come in its own season. For now, it’s enough simply to pause and trust that stillness is also growth.
The post We Don’t Need New Year’s Resolutions. We Need Rest appeared first on TIME.
