Beat the January blues with Lucy Goff's science-backed habits for resilience, energy, and self-care.
Lucy Goff, founder of LYMA, knows that January can feel heavy - a mix of post-holiday blues and the pressure to “start fresh.”
But instead of overwhelming herself with lofty goals, Lucy leans into science-backed habits to nurture her mind and body.
Here’s how she powers through January with resilience, focus, and self-compassion:
Harness the Morning Light
“Getting outside first thing in the morning, even for just 10 minutes, changes everything,” Lucy shares. “Natural light helps regulate your circadian rhythm and boosts your mood. It’s my way of signaling to my body: we’re awake, we’re here, let’s do this.”
Anchor Your Day With Movement
Lucy emphasizes movement not just for fitness, but for clarity. “I make it non-negotiable to move every day - whether it’s a brisk walk, a strength session, or even just stretching at home. It’s about reminding myself that my body is capable, and that gives me energy to tackle the day.”
Embrace Cold Exposure
“I know it sounds intimidating,” Lucy admits, “but a blast of cold water at the end of your shower can do wonders. It sharpens your focus, boosts your mood, and leaves you feeling energized.” For her, it’s a small challenge that builds resilience - and it’s easier than you think.
Fuel Your Brain
Lucy starts her day with foods and supplements that support her mental clarity. “A healthy breakfast sets the tone for my day,” she says. “Sourdough toast with salted butter or avocado paired with my LYMA supplements keeps me grounded and energized.”
Time Your Caffeine Wisely
“Caffeine is a tool, and timing is everything,” Lucy explains. “I avoid it for the first 90 minutes after waking up. Let your body wake itself up naturally, and then savor your coffee. It’s such a small shift, but it makes a big difference in your energy and focus.”
Prioritize Sleep Like a Ritual
“Sleep isn’t just rest - it’s repair,” Lucy says. She winds down every evening by dimming lights, avoiding screens, and sipping a calming tea. “It’s about telling my brain and body: you’ve done enough today. Now it’s time to restore.”
Protect Your Focus With Boundaries
“Distractions are everywhere,” Lucy admits. “I work in blocks of time, giving my full attention to one task. It’s not about doing more - it’s about doing things that matter deeply, without guilt or overwhelm.”
Find Joy in Small Wins
“Every January, I remind myself: it’s the little things that add up,” Lucy reflects. “Taking a walk, connecting with a friend, even tidying up my space - it all contributes to a sense of progress. Celebrate those small wins - they’re what keep you going.” Lucy’s approach blends the science of habit-building with the heart of self-investment. “This isn’t about being perfect,” she says.
“It’s about showing up for yourself in ways that are meaningful and sustainable. That’s where true transformation begins.”
