January can feel heavy. The sparkle of December fades, the days are still short, and motivation can feel at an all-time low. Add in Blue Monday; often called the most depressing day of the year, and it’s no surprise so many of us feel flat.
But today reminded me of something powerful: sometimes the smallest actions can completely shift your mood.
This morning, I met one of my uni friends for a walk and a coffee. This morning, I met one of my university friends for a walk and a coffee. We hadn’t seen each other in months. Life had moved on, routines had changed, and yet, within minutes of walking together, it felt easy again. No big plans, no intense workout, no pressure, just movement, fresh air, and connection.
The Power of Walking for Mental Health
Walking is one of the most underrated tools for mental wellbeing. It’s gentle, accessible, and doesn’t require motivation levels you just don’t have in January.
The benefits of walking include:
- Reducing stress and anxiety
- Boosting mood and energy levels
- Improving focus and creativity
- Supporting overall mental health
Even a short walk can help regulate your nervous system. There’s something grounding about putting one foot in front of the other, especially when life feels noisy.
The “Hot Girl Walk” Isn’t Just a Trend
The Hot Girl Walk trend went viral for a reason. At its core, it’s not about fitness or aesthetics, it’s about intentional movement and self-connection.
A Hot Girl Walk is:
- Moving your body without punishment
- Letting your thoughts breathe
- Reconnecting with yourself
Whether you’re walking solo with a podcast or catching up with a friend, it’s a reminder that movement doesn’t have to be extreme to be effective.
Walking With a Friend: Therapy You Didn’t Know You Needed
There’s something especially comforting about reconnecting with friends from earlier chapters of your life; old university friends, friends from home and school.
Meeting for a walk makes those catch-ups feel natural and unforced. Walking side by side often allows conversations to flow more easily; less intense, more honest, more reflective.
Today’s walk reminded me that:
- You don’t need constant contact to stay connected
- One good walk can bridge months of distance
- Friendship is one of the most powerful mood boosters
Blue Monday & Getting Outside
Blue Monday may not be scientifically proven, but the feelings behind it are real. Low energy, low mood, and post-holiday blues are common this time of year.
Getting outside, even briefly can help combat those feelings:
- Natural light supports mood and sleep cycles
- Fresh air helps clear mental fog
- Being outdoors creates a sense of perspective
You don’t need a grand reset. You just need to step outside.
Movement as Medicine (Without the Pressure)
January doesn’t need to be about drastic changes or strict routines. Sometimes, the most powerful form of movement is the one you’ll actually do.
A walk counts.
A slow walk counts.
A chatty walk with coffee at the end definitely counts.
Movement isn’t about burning calories, it’s about feeling human again.
Final Thoughts: If You’re Struggling This January
If today feels heavy, let this be your sign:
- Put your shoes on
- Step outside
- Walk for five minutes (or twenty)
- Invite a friend if you can
You don’t have to fix everything. You just have to move a little.
Because sometimes, the best therapy is a walk, a warm coffee, and a reminder that you’re not alone.
Soph’s Scribbles 
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