Blue Monday is the name given to what is often described as the most emotionally challenging day of the year. It usually falls on the third Monday of January.
The concept was introduced in 2005 by Cliff Arnall as part of a marketing campaign developed with Sky Travel, a British travel company aiming to boost winter sun holiday bookings by presenting travel as an antidote to January gloom.
To support this idea, Arnall introduced a formula that brought together several common January pressures into a single equation meant to identify the lowest point of the winter period.
The Blue Monday formula was expressed as:
![{\displaystyle {\frac {[W+(D-d)]\times T^{Q}}{M\times N_{a}}}}](https://wikimedia.org/api/rest_v1/media/math/render/svg/6cbe5fc08ae0e9e3e314600fdfb591f18ada6fab)
Where:
- W = Weather/Light exposure
- D-d = Debt minus ability to pay
- T = Time since Christmas
- Q = Failed quit attempts (New Year’s resolutions)
- M = Motivational levels
- NA = Need to take action
As the idea spread, it drew strong criticism from scientists and academic institutions, including Cardiff University. Experts pointed out that the formula relied on subjective factors such as weather, motivation, and mood, which cannot be accurately measured or combined in a meaningful scientific way.
Over time, mental health organizations such as Samaritans and Mind shifted the focus away from labeling a single day as the most depressing of the year. Instead, they use the date to promote real mental health awareness, social connection, and check-ins, including initiatives like Samaritans’ “Brew Monday,” which encourages people to talk and connect over a cup of tea.
When Is Blue Monday?
Blue Monday is usually observed on the third Monday of January. Because it follows a weekday pattern rather than a fixed date, it typically falls between January 15 and January 21, a time when the excitement of the new year has faded and spring still feels far away.
| Year | Date | Day of the Week |
|---|---|---|
| 2026 | January 19 | Monday |
| 2027 | January 18 | Monday |
| 2028 | January 17 | Monday |
| 2029 | January 15 | Monday |
| 2030 | January 21 | Monday |
The date is most commonly reported as the third Monday, though some sources have cited the second or fourth Monday instead. The first Blue Monday was identified as January 24, 2005, in a press release issued as part of a campaign by Sky Travel, which helped popularize the idea.
Ways to Observe Blue Monday
Blue Monday is often treated less as a celebration and more as a pause point in the middle of winter, offering a chance to acknowledge low energy and adjust expectations.
- Use the day as a reminder to prioritize mental well-being, for instance by scheduling something small you can look forward to later in the week.
- Check in with yourself or someone else, for example by asking how they’re really doing or sending a short message of support.
- Lower the pressure for the day. For instance, you can keep plans simple or allow yourself extra time for rest.
- Focus on light mood-supporting habits, like getting outside during daylight hours.
Related Observances
Blue Monday is often discussed alongside observances that focus on mental health awareness, emotional well-being, self-care, and seasonal adjustment during winter months. Here are a few similar articles on our website:
