Struggling Through January? Here's How to Get Back on Track.

Right after New Year’s, you felt on top of the world: You were eating right, not drinking, and exercising off some of that accumulated holiday paunch. 

Skip ahead a few weeks, and it’s now feeling like a slog. Miserable weather, a return to your workday routine, and a mountain of real-world responsibilities makes you want to camp out on the couch with a beer and tune out the outside world.

We’ve all been there. Here are some ways to get back on track and stay motivated to keep living your best life.

#1 Hydrate

It’s easy to forget to have enough water, especially if you’re eating salty food and drinking caffeine throughout the day. While your brain may lose track of whether or not you’re getting enough liquid, your body doesn’t. Fatigue, brain fog, and a general lack of pep can all come with dehydration. Make a conscious effort to have roughly 3.5 liters of water per day to keep feeling sharp. If you’re working out regularly, drink more to make sure you’re replacing lost fluids.

#2 Avoid Sugar

Going from the all-you-can-eat-and-drink chaos of the holiday season to the austerity of a booze-free January can give you more of a sweet tooth: When your body gets used to alcohol and rich foods, going cold turkey can make candy, soda, and other sweets a lot more tempting. Resist the urge. Empty calories from sugar may feel nice at first, but the resulting crash will make you feel even more sluggish and low-energy. If you’re craving something sweet, stick with fruit. The sweetness can be offset by higher levels of dietary fiber and vitamins.

#3 Walk More

If you’re struggling to make time for the gym, there’s an easy way to get a bit more physical activity in your routine: walk more. Take the stairs instead of an elevator, go on foot to nearby destinations, or just get up every hour or so and pace a bit. Low-level physical activity is still better for you than spending the day in an office chair or your car.

#4 Sleep

It’s easy to fall into the trap of a sleep deficit. Burning the midnight oil once or twice won’t have too much of an impact, but not getting enough sleep consistently starts taking a toll in the long-term. Difficulty remembering basic things, low energy, and just feeling “meh” are all symptoms of not getting enough sleep. Make time to get a full 7-8 hours of sleep, and stay off your phone once you’re in bed: Exposure to artificial light, especially from digital devices can disrupt your ability to fully rest.

#5 Check Your T-Levels

If all else fails and you still feel like you’re dragging day-to-day, it might not be your lifestyle. Men’s testosterone counts drop as they get older, especially in their 40s, and the symptoms look a lot like those from poor diet and lack of exercise. Low testosterone can lead to loss of muscle mass, irritability, brain fog, and diminished libido. Schedule a blood screen with your medical provider to see if your lack of motivation is hormonal. If you’re experiencing low-t, consider testosterone replacement therapy or t-pellets to get back to your old self.

Just remember: Maintaining a healthy lifestyle and good habits takes discipline and commitment over time. Once the New Year’s resolutions and promises to turn your life around start to fade, it can be even harder to make the right choices. Stick to a few basic tips to avoid some of the pitfalls of modern life, and if necessary, check with a medical professional to keep on track. Your body will thank you.