How to Stay Energized

and Avoid the Mid-January Crash

The Mid-January Slump

I started this year with a lot of energy and plans. I spent the holidays on a long road trip, just me and the car and all the exciting new places I got to explore (I’m now in love with Albania. Who would’ve thought??). Once back, I was ready! For what? Well, to do IT ALL, of course.

I made resolutions for how I’ll grow as a CELTA tutor, as a wellbeing coach for teachers, and how I’ll serve even more teachers in my FB group!

I know how to make plans and how to stick to them. I made realistic plans, and perfectly doable ones.

And yet, as the work is starting to pile up, I find myself not having the juice for IT ALL anymore, not quite. I’m starting to feel pressured, time is getting, somehow, shorter, and I’m feeling tired. And yet, I have lessons and sessions to plan, texts to write, clients and students and trainees to engage, and then there’s my life, my health, my friends, my hobbies and passions.

I’m POSITIVE I’m not the only teacher who is finding herself in this position.

But see, I anticipated this, and I made plans. I prepared—and this blog post is a part of my plan to gently take care of myself so I can continue with my resolutions and live a full, enjoyable, and healthy life.

How, you ask? Continuing with plans and personal care is not a matter of willpower. It’s about STRATEGY and SUSTAINABILITY.

The Emotional and Physical Toll of Overcommitting

Let’s face it: the idea of doing IT ALL sounds amazing on January 1st, when the year is shiny and full of promise. But as teachers, we’re already stretched thin (which yes, we forget during holidays because we love what we do). Overcommitting is like trying to juggle flaming torches on a tightrope while riding a unicycle—eventually, something’s got to give.

The emotional toll? Stress, frustration, and a creeping sense of failure when you realize you can’t possibly fit 36 hours of tasks into a 24-hour day. For me, it shows up as guilt: guilt that I’m not doing enough, that I’m letting people down, that I’m not magically transforming into a superhuman, and that it's happening again, another January of letting myself and my students, trainees and clients down -sound familiar?

The physical toll is just as bad. Long days of teaching, planning, marking, and coaching—combined with poor sleep, missed meals, or neglected workouts—leave us drained. And drained teachers aren’t their best selves in the classroom or at home. Add a chronic health issue into the mix and you've got illnesses guaranteed (winter/spring viruses that just won't end, anyone?)

Here’s the thing: it’s not our fault. The modern world, and particularly the teaching profession, often glorifies overwork. But we don’t have to buy into it. We shouldn't! Instead, we can shift our focus to strategies that are both kind and effective.

This is what I'm doing to help me stick with my resolutions and keep my days balanced, relaxed and enjoyable.

Sustainable Energy Levels

The secret to thriving in January (and beyond) is sustainability—not in a “carry a reusable water bottle” way (though you absolutely should!) but in a way that allows you to keep going without crashing. Here’s how:

1. Set Realistic Goals

Raise your hand if you’ve ever written a to-do list so long it could double as a novella. Hi, me too.

Setting realistic goals doesn’t mean giving up on ambition; it means being honest about what’s truly important and what’s actually possible. Ask yourself:

What’s the ONE thing I’d be proud to accomplish this week? This month? This year?
Can I focus on just that without being distracted by the noise?

Here’s a trick I use: I pick one professional goal and one personal goal to focus on at a time. For example, this month, my professional goal is to nurture my Facebook group with consistent, valuable content. My personal goal? Getting back into a running routine that feels good for my body, not punishing.

2. Prioritize Self-Care

Self-care is a buzzword these days, but it’s so much more than face masks and fancy candles (though those are nice too!). Real self-care is about boundaries, balance, and being a little gentler with yourself.

For teachers, this might mean:

Saying no to extra tasks that aren’t essential.
Taking 10 minutes between classes to sit quietly, breathe, and recharge.
Asking for help when you need it—yes, even from your students or colleagues.

Personally, I’ve started scheduling “downtime” in my calendar the same way I schedule meetings. A blocked-out hour for my runs and the gym, a cup of tea, with a book and crafting is sacred. Try it—you’d be amazed at how much more energy you have afterward.

3. Build in Rest

When was the last time you gave yourself permission to rest—really rest—without feeling guilty? Rest isn’t a luxury; it’s a necessity.

For me, this means embracing the concept of a “low-energy day” each week. On these days, I let go of high-effort tasks and focus on the basics: feeding myself well, connecting with loved ones, and letting my brain relax. Some weeks, this looks like a slow afternoon reading a novel; other weeks, it’s a Netflix binge with crochet. The key is to give yourself what you need in the moment.

The Power of Tracking Progress

Here’s the thing about progress: it’s rarely linear, and it’s easy to lose sight of how far you’ve come when you’re in the thick of things. That’s why tracking is such a game-changer.

But before you roll your eyes and think, Oh great, another thing to add to my to-do list, hear me out. Tracking doesn’t have to be complicated. It’s about finding simple ways to notice and celebrate your wins.

Here are some ideas:

Keep a quick journal where you jot down one thing you accomplished each day.
Use a habit tracker for personal goals, like drinking enough water or sticking to a bedtime.
Reflect weekly on what went well and what could be tweaked—without judgment.

For me, tracking progress is also about staying motivated. When I see those small wins adding up, it’s easier to stay energized and keep going. And when I stumble (because let’s be real, we all do), I can look back and remind myself that I’m still moving forward.

Avoiding the Slump Together

Here’s the best part about this journey: you don’t have to do it alone. If you’re feeling tired, overwhelmed, or like your resolutions are slipping through your fingers, I’ve got a space just for you.

In my Facebook group, we’re all about supporting each other, sharing ideas, and finding ways to thrive as teachers. Whether you need practical tips, a pep talk, or just a place to vent, you’ll find it there.

And… stay tuned! This is just the beginning. I’m working on an upcoming LiveWell TeachWell group program, where we’ll dive deeper into these strategies and create a roadmap for living and teaching well—without burnout. I’d love for you to join me when the time comes (the time will come in March :).

Wrapping Up: A Gentle Reminder

The mid-January slump is real, but it doesn’t have to derail your year. By setting realistic goals, prioritizing self-care, and tracking your progress, you can keep your energy—and your joy—alive.

Remember: this is a marathon, not a sprint. Give yourself grace, take breaks when you need to, and celebrate every little win along the way. You’ve got this—and I’ve got your back.

So, what’s one thing you’ll do this week to stay energized?

Categories: : goal setting, Plans, Resolutions, Wellbeing