Navigating January: A Gentle Approach to Recovery

January has always been a challenging month for me. It’s the month my first son passed away. Even with time, the body remembers. The calendar turns, and life continues, yet something inside me feels heavier. Energy drops, focus slips, and tasks that seem manageable in other months become overwhelming.

For a long time, I believed I needed to push harder. I thought staying productive and keeping my routines tight would help. However, I’ve learned that this approach is often counterproductive.

When Complex Practice Stops Working

Complex practice is essential for skill expansion. It’s structured, ambitious, and often well-intentioned. It comes with plans, rules, expectations, and a quiet pressure to “make the most” of your time.

In heavy seasons, complex practice can become a liability. More steps mean more friction. More rules create more ways to fail. More expectations lead to more reasons to quit. Grief doesn’t respond well to pressure, nor do exhaustion, burnout, or the sadness that appears unexpectedly. In those moments, asking yourself to do more often creates distance rather than support.

I’ve learned that when January arrives, complex plans don’t help me show up. Instead, they help me disappear.

Why Simple Practice Matters

Simple practice is different. It doesn’t ask much of you. It doesn’t try to fix anything or demand improvement. It simply asks you to stay connected.

For me, simple practice often looks like:

• Sitting down for a few minutes instead of a full session

• Playing without a goal

• Repeating something familiar

• Letting the day be what it is

  
  

Simple practice lowers the bar enough that I can return. That return matters more than what I accomplish in the moment.

Music as a Place to Stay Connected

Music has been one of the few places where I don’t feel pressure to explain myself. I don’t need to process grief through music. I don’t need to turn it into meaning or expression. Sometimes, music is just a place to rest my attention — to keep my hands busy and my nervous system steady.

In difficult seasons, music becomes less about creativity and more about continuity. It gives me a reason to sit down, a reason to stay present, and a reason to keep a small promise to myself. That’s not nothing. In fact, it’s often everything.

Consistency Isn’t About Pushing Through

We often talk about consistency as discipline or willpower. In reality, consistency is about honesty — being truthful about what a season can hold. Some seasons are about growth. Others focus on maintenance or survival.

For me, January is about staying connected without asking for too much. Consistency during these months doesn’t look impressive. It appears quiet, small, and focused on not leaving myself behind.

If January Is Hard for You Too

January can be tough for many reasons — grief, loss, depression, finances, weather, isolation, recovery, or simply the weight of starting another year. If this month or any month feels heavy for you, know that you are seen.

You don’t need a better plan. You don’t need more motivation. You may just need simpler rules. Sometimes, the most honest form of consistency is choosing a practice small enough that you can keep returning to it, even when things hurt.

That’s what simple practice offers us: a way to stay.

A Quiet Invitation

If you’re rebuilding consistency in a difficult season, music can be a supportive place to begin. Not as therapy or performance, but as a steady daily practice you can return to. You don’t have to make meaning. You don’t have to move forward. You just have to show up.

Finding Your Rhythm

As you navigate through January, consider how music can become a comforting companion. It’s not about perfection; it’s about presence. Allow yourself to explore different sounds, rhythms, and melodies. Let them wash over you, soothing your spirit and reminding you that you are not alone.

Embracing the Journey

Recovery is a journey, not a destination. Each small step you take is significant. Embrace the process, and allow yourself to feel whatever arises. Whether it’s joy, sadness, or a mix of emotions, know that it’s all part of your unique path.

Building a Supportive Community

Surrounding yourself with a supportive community can make a world of difference. Share your experiences, listen to others, and create a space where everyone feels valued. Together, you can foster an environment of understanding and encouragement.

Conclusion: The Power of Simple Practice

In conclusion, January can be a heavy month, but it also offers an opportunity for gentle reflection and connection. Simple practice, especially through music, can help you stay grounded. Remember, it’s okay to take things slow. You are doing the best you can. Embrace the simplicity, and allow yourself to be present in each moment.