Thrive - January 2026

THRIVE

WELLBEING EDITORAL FOR THE ST JOHN’S COMMUNITY

THE MOTIVATION & ENERGY ISSUE

Inside Your Teen’s 10 Actions‌ Body Clock That Supercharge Motivation‌

Dopamine: The Real Story

JAN 2026 | ISSUE 05

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January 2026

TABLE OF CONTENTS 04

ON OUR RADAR

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DOPAMINE: THE REAL STORY

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MICRO WINS: 10 TINY ACTIONS THAT SUPERCHARGE MOTIVATION

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INSIDE YOUR TEENS BODY CLOCK

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LEMON CHICKEN ORZO

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CHATTING ENERGY & MOTIVATION: Q&A WITH MR. HOLLAND

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THRIVE PODCAST: 7 WAYS TO BOOST ENERGY & MOTIVATION IN TEENS

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GROWING TOGETHER ACTIVITY

ISSUE 05

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January 2026

ISSUE 05

WHY THIS ISSUE MATTERS Happy New Year to you and your family! As we step into January, this issue of Thrive dives into the real stories behind energy and motivation. While the world shouts “new year, new me” and promises radical change, it’s easy to feel overwhelmed or discouraged if you’re not instantly recharged for the year ahead.

If you or your teens are feeling more exhausted than energised after the break, you’re not alone. Many pupils return to school carrying festive fatigue: tired from the celebrations and the busy holiday rush. Add in the winter darkness and the unique body clocks of teenagers, and it’s no wonder motivation can run low. But the good news? There are ways to boost energy and optimism, even in the heart of winter.

Inside, we’ll explore the surprising science of dopamine, and how this brain chemical can be your secret ally in motivating teens. Plus, you’ll discover tiny, practical ways to boost motivation on tough days and learn how our internal clocks shape energy during these winter months.

In our latest episode of the Thrive podcast, we dive into some fascinating science-backed strategies to help boost energy and motivation in teens! With the dark and dreary winter days upon us, many young people are feeling the struggle. But fear not! Tune in to explore “7 Science-Backed Ways to Boost Teen Energy This Winter,” and discover some helpful tips for yourself as well. Don't miss out on this energizing discussion. Check it out on the Thrive Podcast here!

Vanessa Sokal MENTAL HEALTH LEAD

All content shared is meant solely for educational and entertainment purposes. For personalised advice regarding your child's situation, please reach out directly to the school or consult other professional services .Some content was developed in collaboration with AI tools, reviewed by the author.

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January 2026

ISSUE 05

ON OUR RADAR

January Boosts “Future Thinking”. At the start of the year, people naturally shift into more prospective thinking.

We imagine the future more vividly which increases motivation and planning ability.

January is a month with high vitamin D deficiency due to minimal daylight exposure. This can lead to low energy, concentration, and mood.

Even small amounts of daylight and supplementation can help.

BOOK OF THE MONTH

THRIVE PODCAST

This month, we’re focusing on energy and motivation, especially how to help your young people feel more energised and engaged.

Join me as I share 7 practical strategies to boost energy and motivation in young people!

Listen Here!

The Science of Stuck: Breaking Through Inertia to Find Your Path Forward

by Britt Frank A clear, practical guide to why motivation dips, why we freeze in certain seasons and the small shifts that help families get moving again.

Smart, modern, and hugely readable. Find it here.

January 15th is often called Blue Monday, known as the "saddest day of the year." However, research shows this idea is more of a cultural myth than a fact.

Still, it is a good reminder to check in on our loved ones. We can also make January better by planning fun activities that go beyond the holiday season.

Movement improves focus faster than caffeine. A new metareview (2022-2023) shows that even light movement (5-8 minutes) can enhance attention and executive function in young people more quickly than caffeine.

Just another amazing benefit of movement!

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January 2026

ISSUE 05

DOPAMINE: THE REAL STORY January always feels a bit odd. We come out of our festive hibernation, fuelled by biscuits, chocolate buttons, mince pies, and fairy lights. It’s easy to lose track of the days in that holiday blur. Then, all at once, we’re thrown back into our normal routines and everything picks up again. For some, that’s a relief, but for others, it can feel like a rude awakening, especially when motivation is slow to catch up.

We often think willpower is the answer, but another force is at play: dopamine. Despite all the media buzz, dopamine remains one of the most misunderstood brain chemicals.

People often call dopamine the “pleasure hormone,” as if it only shows up when something feels good. But really, dopamine is all about anticipation. It’s what makes you want to do things. It sparks creativity, curiosity, effort, and that sense of momentum. That little buzz you get when you think something exciting might happen soon? That’s dopamine at work. So, it’s less about enjoying the moment and more about looking forward to what’s next.

During the holidays, life is packed with built-in dopamine boosts: treats, gifts, surprises, glitter, and fun. Then January arrives—suddenly everything feels a bit dull, routine-heavy, and not nearly as sparkly. No wonder motivation dips, and even the simplest tasks can feel like a huge effort. for teenagers, this effect is even stronger. Their brains are extra sensitive to both rewards and boredom, which is why they can swing from super motivated to completely checked out in no time. Their brains are wired to seek out new things, so when January slows down, it takes a bit of adjusting.

So what really boosts dopamine? Not just treats or big rewards, those are short-lived. Our brains love small surprises, tiny wins, and a bit of novelty. That’s why even little changes to your routine can lift motivation.

Progress is another quiet way to build dopamine.

Even tiny steps like ticking off one task or just starting something for a couple of minutes can give your brain a little spark to keep going. This is why teens need to see small wins, not huge changes. Just a bit of proof that they made some progress today.

So, the message for January isn’t to push harder, but to feed your brain’s need to seek. Add novelty, celebrate progress, break tasks into small pieces, and throw in a few surprises. Motivation isn’t about character; it’s a rhythm that comes and goes. Most of us are just finding our balance again.

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January 2026

ISSUE 05

MICRO WINS: 10 TINY ACTIONS THAT SUPERCHARGE MOTIVATION THE “NOVELTY SPARK"

THE “FUTURE SELF WAVE”

Do one thing differently—sit in a

Ask yourself: “What’s one

new chair, change the playlist, or

thing my future self will thank

write with a different pen. Novelty

me for?” Then spend just 30

activates the brain’s SEEKING

seconds doing it. This shifts

system and gives an instant

motivation from pressure to

alertness boost.

purpose.

THE “ONE-SCREEN SHUFFLE”

not a full sentence or paragraph. Our brains dislike unfinished patterns and feel compelled to complete them (the Zeigarnik effect).

Start a task at just 10% effort: skim instead of read, outline instead of

your device: try a winter scene,

write, or solve one example

vibrant gradient, or nature

instead of all of them. Making it

photo. Even small visual

easy to begin dramatically boosts

changes can refresh your focus

follow-through.

and break avoidance loops.

THE “RESET THE SENSES” TRICK Engage a new sense:

Pick two tasks under 30

peppermint gum, cold water,

seconds and do them back-

or herbal tea. Fresh sensory

to-back. Stacked micro wins

input can spark motivation.

create a momentum surge.

Write just five words of a task,

THE “10% VERSION”

Change just the background on

THE “TWO-MICROTASKS STACK”

THE FIVE WORD START

THE “RE-ENTRY RITUAL” Pick a small ritual to signal “I’m starting”, like switching on a lamp or sharpening a pencil. Simple cues help the brain shift into action.

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January 2026

ISSUE 05

INSIDE YOUR TEENS BODY CLOCK Mornings in many families are a study in contrasts. One child is bright and chatty; another shuffles in, barely awake. Despite identical bedtimes, their energy tells a different story, one written by biology. Everyone has a chronotype, an inner clock that sets when we feel most alert.

Most people aren’t true 'early birds' or 'night owls,' but teens often have a delayed rhythm, so their brains aren’t ready for peak performance early in the morning. During adolescence, the body clock shifts later by a couple of hours, so teens may seem half-asleep early, but pick up by mid-morning.

Parents still have to navigate the realities of fixed schedules. School bells ring at the same hour, alarms sound whether we are ready or not, and daily life rarely bends for biology. The encouraging news is that there are simple, practical ways to support a delayed chronotype while keeping routines intact. Consider prepping breakfast the night before, perhaps setting out cereal and milk or making smoothie ingredients ready to blend. Gradual alarms that simulate the rising sun can help teens wake up more naturally.

Encourage your teen to lay out school clothes and pack their bag the night before, reducing morning decision fatigue. Offering gentle reminders, rather than commands, lends support without pressure.

Treat mornings as a gentle warm-up. Ease into the day with soft lights, easy tasks, and hold off on big conversations until everyone’s awake. Light helps: open curtains early or use a daylight lamp to nudge the body clock forward. Work with a teen’s natural rhythm, save demanding tasks for when their energy is highest, and use quiet mornings for gentle activities. Small adjustments can help manage stress and expectations. Letting go of the idea that morning sluggishness equals laziness can transform the mood at home. Open conversations about chronotypes foster understanding and empower teens to navigate their own rhythms.

January is a good time to tune into these rhythms.

As routines return, remembering that kids’ internal clocks are still adjusting can ease pressure while keeping expectations steady. Chronotypes aren’t excuses; they’re windows into how we function best. As teens mature, their patterns shift, so challenges now may ease with time.

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January 2026

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REPLENSHING AND WARMING Lemon Chicken Orzo SERVES 4

COOK & PREP TIME: 30 MINUTES

Method Ingredients Add the oil, butter, and onion to a pot over medium-high heat.

1 tbsp olive oil Sauté the onion for 3-4 minutes.

30g butter Add the garlic, Italian seasoning, and orzo. Cook for 2-3 minutes, ½ medium onion, finely stirring often (this infuses the orzo with more flavor and toasts it chopped a little).

3 garlic cloves, minced Stir in the chicken broth, lemon juice, and cream. Once it starts ¼ tsp Italian seasoning to bubble, continue cooking for 10 minutes, uncovered, stirring 200g orzo pasta (uncooked) fairly often. You will probably need to turn the heat down a bit 480ml chicken stock (to medium or even medium-low). It should gently bubble vs.

2 tbsp lemon juice furiously boil, and you don't want the liquid to reduce too much 240ml double cream before the pasta has cooked. See notes below and blog post for 250–300g cooked shredded troubleshooting tips. chicken Stir in the chicken.

50g freshly grated Parmesan Take the pot off the heat, stir in the parmesan and spinach, and cheese cover the pot for 3-5 minutes or until it has thickened up to your 60g fresh baby spinach liking. Season with salt & pepper as needed and serve (packed) immediately.

Salt and black pepper, to taste

Recipe Source: www.saltandlavender.com

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January 2026

ISSUE 05

BOOSTING ENERGY & MOTIVATION

Q&A WITH MR. HOLLAND DIRECTOR OF SPORT

Why does physical activity make such a difference to pupils' motivation and energy levels?

From a sporting perspective, movement is one of the most effective performance enhancers we have. When pupils are active, we know they get that hormone/endorphin release that sharpens their focus and increases oxygen flow, all linking to increased energy and motivation. Sport also gives pupils a clear cognitive/mental reset: it breaks up the school day, reduces stress and allows them to return to the classroom without any 'brain fog', giving them real clarity for those afternoon lessons!

What changes do you notice in pupils' wellbeing when they're more active?

The impact is immediate. Pupils who take part in regular sport tend to show greater confidence, stronger resilience and a more positive mindset towards all areas of life. They handle setbacks more effectively because they experience them more regularly in training and competition. Sport is also a fantastic social tool that allows that opportunity for pupils to develop stronger friendships through team environments and shared goals. Even modest increases in activity result in pupils being more settled, more upbeat and better equipped to deal with the demands of school life.

How can parents help their child enjoy physical activity and build simple daily habits that boost energy, without adding pressure?

Encourage participation without focusing on results, and let pupils explore a variety of activities to find what they genuinely enjoy; that’s where long-term motivation grows. Praise effort and attitude instead of scores or outcomes to help them develop a healthy relationship with physical activity.

At home, introduce small, fun habits that fit easily into the day: a short walk, a kickabout, a quick stretch, or simply getting outside for fresh air.

These little bursts lift mood and energy while helping pupils transition positively into homework, family time, or sport later on. For example, I make time every day to train at the gym, putting my phone aside and focusing on the workout. That routine gives me mental clarity and sets me up for a demanding day, and pupils can experience the same benefits from simple, consistent habits.

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January 2026

THRIVE PODCAST

ISSUE 05

7 WAYS TO BOOST YOUNG PEOPLE’S ENERGY AND MOTIVATION

This month on the Thrive podcast, we’re tackling energy and motivation—just what we all need during a tough January! If you’re feeling the post-holiday slump, you’re not alone. In this episode, I’ll share creative, research-backed ways to help young people feel more energised and motivated.

Plus, discover a surprising “secret ingredient” hiding in most pantries that can boost energy and banish brain fog. Tune in for practical tips and a bit of fun

Check out this month’s podcast here!

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January 2026

GROWING TOGETHER YOUR MONTHLY PARENT/TEEN ACTIVITY Short prompts to help your family enter the year ahead with clarity and calm.

ARRIVING IN JANUARY ONE WORD FOR HOW I FEEL STARTING THIS YEAR: ONE THING I WANT MORE OF IN 2026: ONE THING I WANT LESS OF THIS YEAR:

OUR JANUARY GOALS MY TINY GOAL FOR THE MONTH: OUR FAMILY’S TINY GOAL:

Think small: a 5-minute habit, one micro-win, one small routine shift.

TRYING NEW THINGS TOGETHER THIS MONTH, WE’LL TRY ONE SMALL NEW THING: ONE THING WE’LL CELEBRATE AT THE END OF JANUARY:

ISSUE 05

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January 2026

ISSUE 05

ROOTED IN RESEARCH FIND ALL THE WORKS CITED IN THIS ISSUE BELOW. Becker, S. P., Dvorsky, M. R., Breaux, R., Cusick, C. N., & Langberg, J. M. (2021). Prospective relations among sleep, chronotype, and mental health across adolescence. Child Development, 92(3), 1–20.

Biddle, S. J. H., Ciaccioni, S., Thomas, G., & Vergeer, I. (2019). Physical activity and mental health in children and adolescents: An updated review. Sports Medicine, 49(9), 1251–1265.

Ekkekakis, P., & Brand, R. (2019). Affective responses to exercise: From neural mechanisms to psychological processes. Psychology of Sport and Exercise, 42, 139– 148.

Galla, B. M., & Duckworth, A. L. (2015). More than resisting temptation: Beneficial habits mediate the relationship between self-control and achievement. Journal of Personality and Social Psychology, 109(3), 508–525.

Holroyd, C. B., & Umemoto, A. (2016). The research domain criteria framework: The case for anterior cingulate cortex. Neuroscience & Biobehavioral Reviews, 71, 418–443.

Le Heron, C., Plant, O., Manohar, S., & Husain, M. (2020). Distinct effects of motivation and reward on human cost–benefit decision-making. PLOS Biology, 18(10), e3000855.

Milyavskaya, M., & Werner, K. M. (2018). Goal pursuit, the self, and self-control: Motivation as a dynamic process. Motivation Science, 4(3), 171–191.

Mueller, S. T., & Stocco, A. (2023). A computational framework for novelty, dopamine, and learning. Trends in Cognitive Sciences, 27(4), 321–334.

Randler, C., & Vollmer, C. (2023). Chronotype, sleep timing, and well-being in adolescents: Updated insights. Journal of Sleep Research, 32(1), e13794.

Rosenbaum, S., & Stubbs, B. (2018). Exercise-based interventions for mental illness: A systematic review. Current Sports Medicine Reports, 17(11), 531–539.

Walker, M. P. (2018). Why we sleep: Unlocking the power of sleep and dreams. Penguin.

Westbrook, A., van den Bosch, R., Määttä, J. I., Hofmans, L., Papadopetraki, D., Cools, R., & Frank, M. J. (2020). Dopamine promotes cognitive effort by biasing benefits versus costs of cognitive work. Neuron, 109(6), 1–13.

Some content was developed in collaboration with AI tools, reviewed by the author.