January - a fresh start or a transition?

It’s the same every year. January is often talked about as a fresh start, but for many people it’s actually a transition. And transitions have a cost. They take cognitive effort, emotional energy and nervous-system capacity.

For neurodivergent people in particular, that cost can be significant.

Changes in routine, expectations, environment, social demand, sleep patterns – they often all arrive at once. Even when the change is neutral or positive, our brains and bodies still need time to adjust. That’s not a flaw. It’s how nervous systems work.

So, at the start of each year, if you’re returning to work and finding it hard to get going, or easing back into studies, job searching, or simply daily life, it’s okay to start January slowly. Starting gently isn’t a lack of ambition or capability. It’s often the most sustainable option.

Time to transition

Sometimes what we need isn’t a push, but time to transition.

I often talk about creating the conditions that allow people to work and live at their best. One of those conditions is pacing – especially after a break that may not have been as restful as we hoped. Protecting your energy, building momentum gradually and paying attention to your capacity can make a real difference in the long run.

A note for managers and leaders

If you have neurodivergent team members, it’s important to know that January can come with an invisible adjustment period. A slower return to full output isn’t laziness or disengagement. It’s often part of sustainable performance.

A bit of understanding can go a long way:

• Normalise time to transition

• Be curious, rather than judgemental, about changes in pace

• Avoid assumptions about motivation or commitment

When people feel safe to transition at a pace that works for them, they’re far more likely to do good work – and to keep doing it.

Whether you’re easing back into work or simply finding your feet again, take the time you need. There’s no prize for starting at 100% if it costs you everything later.

Starting slowly can be a strength.