Today, you’ll probably see a lot of posts about Blue Monday – supposedly the most depressing day of the year.

The reality? Blue Monday wasn’t born out of mental health research. It originated from a travel company campaign designed to sell more holidays, and over time it’s become another marketing moment for brands to jump on.

That doesn’t mean January can’t be tough. For many people, it absolutely is. But labelling one specific day as the most depressing day of the year can be unhelpful – and for some, even harmful.

Mental health doesn’t work like that. Mental health isn’t one day a year

Putting all the emphasis on how we should feel on a single Monday ignores a simple truth:
mental wellbeing is individual, and it fluctuates all year round.

For some people, January is difficult.
For others, it’s a fresh start.

That’s why focusing on just one day misses the point. Mental fitness isn’t something you switch on for 24 hours – it’s something you work on little by little, as often as you can.

Introducing: Black & White Monday

Instead of buying into the noise around Blue Monday, we want to take things back to basics.

We call it Black & White Monday. Not because it’s catchy (it isn’t), and not just because our logo happens to be black and white – but because when it comes to mental fitness, simplicity matters.

The 7 Steps to Mental Fitness

At LooseHeadz, we talk about 7 simple steps – things that, when done regularly, can help build strong foundations for your mental wellbeing.

These are the 7 Steps to Mental Fitness:

Socialise – stay connected to people around you

Workout – move your body in a way that works for you

Focus – take time away from constant noise and distraction

Keep learning – challenge your mind and try something new

Give – support others and do things with purpose

Eat well – fuel your body properly

Sleep – rest and recover

None of these are revolutionary. But done consistently – not just for one day – they can make a real difference over time.

Just like physical fitness, mental fitness isn’t built overnight.

Doing one of these things for a single day won’t suddenly fix everything – but small steps, taken often, are far more powerful than short bursts of effort once a year.

That’s what Black & White Monday is about: stripping things back and focusing on what you can realistically stick to.

Now let’s make this relatable to rugby.

Being involved in a rugby club – whether you’re playing, coaching, volunteering, or simply turning up to support – naturally covers so many of the 7 steps: social connection, routine, purpose, movement, and belonging.

So this weekend, we’re encouraging you to make a simple commitment… get involved with your rugby club.

It doesn’t matter whether they play in the Premiership or at level 7. Just showing up counts.

Black & White Monday isn’t about denying that some days are hard. It’s about recognising that mental fitness is built over time – not defined by a date in the calendar.

If today gets you thinking a little more about how you look after your mental wellbeing, and helps you take one small step that you can keep going with, then it’s done its job.

Let’s focus on the basics.
Let’s keep the conversation going.

And let’s continue to #TackleTheStigma

If you’re getting involved with your club this weekend, make sure to tag us @looseheadz – we’d love to see it.