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Beat the January Blues Quiz: how to spot the signs

Take our beat the January blues quiz to spot the signs of a negative mind set and patterns so you can start to feel good and outperform. Photo credit: Photo by Engin Akyurt
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This quiz will help you assess your risk of experiencing the January blues, those post-holiday feelings of sadness, fatigue, and lack of motivation. Remember, this is just a playful assessment, and there’s always hope for a happy and fulfilling January, no matter how you score.

One of the best ways to beat the January blues is to know how to spot the signs of repeated negative patterns and change them

Instructions: Read each question carefully and choose the answer that best applies to you. Every answer will be assigned a point value. No peeking at the point values! Just answer honestly.

1. How excited are you about the new year?

  • (1) Pumped! I have big plans and resolutions.
  • (2) Moderately optimistic. I’m open to new possibilities.
  • (3) Meh, it’s just another year.
  • (4) Dreading it. January feels like a cold, dark slog.

2. How did you spend the holidays?

  • (1) Filled with joy, laughter, and meaningful connections.
  • (2) A mix of relaxation and social events.
  • (3) Mostly indoors, working or catching up on chores.
  • (4) Stressed, overwhelmed, and longing for the holidays to be over.

3. On a scale of 1 to 5, how much did your sleep routine change during the holidays?

  • (1) Minimal disruption, maintained a consistent sleep schedule.
  • (2) Some late nights and early mornings, but back on track now.
  • (3) My sleep schedule is completely out of whack.
  • (4) I haven’t slept properly in weeks.

4. How motivated do you feel to start new things in January?

  • (1) Super motivated! I’m ready to tackle new goals and challenges.
  • (2) Open to trying something new, but not feeling pressured.
  • (3) Meh, I’ll probably just stick to my usual routine.
  • (4) The thought of new things is exhausting. I just want to hibernate.

5. How do you typically deal with stress and negative emotions?

  • (1) I practice healthy coping mechanisms like exercise, meditation, or talking to loved ones.
  • (2) I try to distract myself with hobbies or activities I enjoy.
  • (3) I tend to bottle things up and avoid dealing with them directly.
  • (4) Stress and negativity often overwhelm me, and I struggle to cope.


  • 1 point: Positive answer
  • 2 points: Neutral answer
  • 3 points: Negative answer


  • 5-10 points: You’re a January blues warrior! Your positive attitude, healthy habits, and resilience will help you navigate January with sunshine.
  • 11-15 points: You’re moderately susceptible. While you’re not doomed to the blues, incorporating some positive mind steps could boost your mood and energy.
  • 16-20 points: January blues alert! You’re more vulnerable to the winter slump. Prioritize self-care, try new activities, and reach out for support to combat the blues.
  • 21-25 points: Uh oh, the January blues might have you in their grip. Make proactive changes like setting small goals, spending time in nature, and seeking professional help if needed.

Remember, this quiz is just a lighthearted assessment. The key to beating the January blues is to take charge of your well-being and embrace positive mind steps!

Bonus Tips:

  • Get some sunlight: Even a short walk outside can boost your mood and energy levels.
  • Practice gratitude: Reflect on the good things in your life, even the small ones. Write them down.
  • Connect with others: Spend time with loved ones or join a social group.
  • Move your body: Exercise releases endorphins and improves your mood.
  • Eat healthy foods: Nourish your body and mind with nutritious meals and snacks.
  • Set realistic goals: Break down big goals into smaller, achievable steps.
  • Be kind to yourself: Don’t be too hard on yourself if you have a bad day. Everyone has them.

By incorporating these tips and taking care of yourself, you should be able to navigate January with an optimistic outlook. Spot the signs and negative patterns and turn them around. Try a couple of tips out this week and see how they are making a difference in your mindset.

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