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Some dates just stick with us—Tuesday the 13th, Black Friday, Cyber Monday, Groundhog Day, and, of course, ‘Blue Monday.’ Lately, it feels like any day in January could take that title, especially as we all try to bounce back from the holiday season. But since 2005, the third Monday of January—set for January 20 in 2025—has officially been labeled the ‘saddest day of the year.’

On this day, social media lights up with the hashtag #BlueMonday, serving as a reminder of the gloomy vibes it’s known for. It’s a day that can bring up feelings of nostalgia, sadness, or even a few tears. But not everyone lets the mood win—some people see it as a chance to look at things more positively and push through with a smile.

Does Blue Monday Really Exist?

The idea of Blue Monday, the so-called saddest day of the year, might sound convincing, but there’s no real science to back it up. Even Professor Cliff Arnall, who came up with the term, has said it’s not actually true. So, let’s break it down and separate the facts from the fiction surrounding #BlueMonday.

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Hoy es el #BlueMonday pic.twitter.com/gYFe3xv4Jn

— Dra. Sepia (@daphnella) January 20, 2025

What’s the Deal with Blue Monday?

A lot of people have bought into the idea that the third Monday in January is the most depressing day of the year. But here’s the thing: it’s more about perception than reality. Blue Monday was created by psychologist Cliff Arnall as part of a marketing stunt.

The campaign, designed by a PR firm for Sky Travel, was meant to get people thinking about booking vacations during the post-holiday slump. Arnall’s formula for calculating Blue Monday factored in things like bad weather, financial stress from holiday spending, and the disappointment of New Year’s resolutions already forgotten. It’s clever marketing—but not much else.

The Truth About Blue Monday

When you break it down, the whole idea of Blue Monday doesn’t really add up. Sure, Mondays aren’t anyone’s favorite, January is often cold, and New Year’s resolutions are tough to stick to. But does that make the third Monday of January the ‘saddest day of the year’? Not really. Let’s be real—how many people are still hitting the gym or sticking to their goals by mid-January? Probably not many.

Experts and psychologists have called out Blue Monday as a marketing ploy meant to tap into people’s post-holiday slump. Even Cliff Arnall, the guy who came up with the concept, has admitted it’s more of a fun idea than an actual fact. He’s even joked about how it doesn’t make sense in sunny places like the Canary Islands. It’s really just clever advertising, not science.

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At the end of the day, mental health professionals, scientists, and even law enforcement have dismissed the idea of Blue Monday as being the saddest day of the year. It’s catchy, sure, but it’s not grounded in reality.

We Spoke with Marc Ruiz: Psychologist & Psychotherapist

LOS40 Spain reached out to Marc Ruiz, a psychologist, psychotherapist, and co-founder of the Basque Association for Mental Health, to shed some light on the #BlueMonday phenomenon.

“Blue Monday tries to use a formula to label the most depressing day of the year, but there’s no solid evidence behind it,” Ruiz explained. “How we feel depends on personal factors—our emotions, social situations, thoughts, and unique experiences.”

Ruiz also pointed out that while sunny weather and vacations can improve mood, no single day can define a person’s well-being. “The idea of #BlueMonday factors in things like the January blues but doesn’t take into account everyone’s individual circumstances.”

So, What Can You Do About Blue Monday?

“Treat it like any other Monday,” Ruiz said. “Life moves on, and even if things are tough, brighter days are ahead. Stay positive and don’t be too hard on yourself. There’s plenty of time to work on those New Year’s goals.”

And don’t forget—#BlueMonday doesn’t have to be gloomy. Pair it with some upbeat music! Check out our LOS40 playlist of 40 feel-good songs to lift your mood, whether it’s snowing outside, you’re deep into exams, or just tackling the usual Monday grind. Keep your spirits up!