January doesn’t always feel like a fresh start.
For many of us, coming back to work feels foggy. Not quite rested, not quite ready — just… floating in that strange post-holiday space where expectations ramp up faster than our energy can keep pace.
Maybe you spent the break caregiving.
Maybe grief showed up, uninvited.
Maybe you simply didn’t get the reset you needed.
And now here you are — back at your desk, toolbox, or team meeting — expected to start the year “strong” when you’re still finding your feet.
If you’re feeling flat, foggy, or stretched thin, you’re not behind.
You’re just human.
And before you dive into fixing everything or pushing through, there’s a better place to begin: with clarity.
Clarity Helps Us Work Better — But Also Feel Better
Mental clarity isn’t about being productive. It’s about feeling steady.
When your mind is cluttered, every task takes longer. Emotions feel bigger. Fatigue sets in faster. And it’s harder to tell the difference between “I’m tired” and “I’m not coping.”
That’s why the Black Dog Institute highlights reflection and emotional regulation as protective factors against burnout — especially during transition periods like returning to work after time off.
And according to Safe Work Australia, fatigue isn’t just about sleep — it’s also cognitive and emotional. Stress, long hours, caring roles, and poor mental recovery all contribute to workplace fatigue, which is now recognised as a serious health and safety risk.
So how do we create clarity when everything feels a bit much? One way is to create a moment of pause — not for performance, but for perspective.
The 5-Minute Habit That Helps You Think Clearly (and Lead Yourself Better)
You don’t need a full wellness plan or morning routine to feel better this year.
You just need a way to check in — with yourself, for yourself.
One of the simplest (and most effective) ways to do that?
Journalling.
Not in a “Dear Diary” way.
In a you asking you what matters kind of way.
Think of it as your own personal, private coach — one who asks better questions instead of shouting advice.
Just five minutes of writing can:
- Help you sort through tangled thoughts
- Lower anxiety
- Create a sense of direction when everything feels scattered
You don’t need prompts or a special notebook.
You just need to ask yourself:
- How am I, really?
- What’s weighing on me?
- What do I need today — to work, to connect, or just to cope?
This kind of reflection draws on the same mechanisms that make mindfulness so effective — slowing down the stress response and creating space between feeling and action. That space is where self-leadership begins.
According to Beyond Blue, regular check-ins (whether with yourself or a professional) are key to maintaining mental wellbeing, especially when re-entering work after a break.
So if you’re not quite ready to “hit the ground running,” that’s okay.
Start by sitting still — and writing it out.
Not quite ready to launch into 2026? Start with clarity. A simple journalling habit can help — and EAP support is here if you need it.How to Use Journalling at Work (Even Without a Notebook)
Journalling doesn’t need to be a big production — or even handwritten.
You can do it:
- In the car before walking into work
- During your coffee break
- In a note on your phone while waiting for a meeting
- Sitting on the train with headphones in
- At the end of the day to wind down before sleep
If pen and paper isn’t your thing, try a free app like:
- Journey – simple interface, great for quick entries
- Day One– beautifully designed with reminders and photo options
- Smiling Mind – an Aussie mindfulness app that includes reflection and journalling as part of its evidence-based programs
Even just typing into your Notes app works — it’s not about the format, it’s about the pause.
This is your time to slow the spin.
To check in before checking out.
To notice what’s happening inside before the day takes over.
If your thoughts feel too tangled to write out, that might be your sign to talk it through instead.
Support Is Available — And You Don’t Need to Be in Crisis
Acorn EAP is here to support you — whether you're overwhelmed, burned out, or just need a sounding board. You can speak with a qualified counsellor at no cost to you, either in-person, over the phone, or online.
Click here to book a confidential EAP session
You don’t need permission.
You don’t need to be breaking.
And you don’t need to figure it all out alone.
Sometimes the best reset isn’t starting a big new plan.
It’s pausing long enough to hear yourself think — and then reaching out if you need support to keep going.
This Year, Start From Steady — Not From Scratch
You don’t have to prove anything this January.
You don’t need to launch.
You don’t need a 90-day plan.
You just need to start from where you are — gently, honestly, and with a little more clarity than yesterday.
A few minutes of reflection can make a surprising difference.
And if you need more than journalling can give you — that’s not weakness. That’s wisdom.
Acorn EAP is here to help you navigate whatever this year holds — with real support, from real humans, when you need it.