January often feels like a tough month to navigate. After the excitement (and chaos!) of the festive season, many of us are left facing the cold, grey days of winter with a sense of overwhelm. The pressure of New Year’s resolutions, a return to busy routines, and the long stretch until spring can take its toll on our mental and physical wellbeing.
At Known Nutrition, we believe that looking after yourself shouldn’t feel like another burden. That’s why we’ve created the Stress Free January Calendar, a simple, daily guide to help you prioritise self care, manage stress, and start the year feeling balanced and positive.
This isn’t about massive lifestyle changes or impossible to keep promises. Instead, it’s a gentle reminder that small, consistent steps can make a big difference to your wellbeing.
Why We’re Doing This
We know that January can feel like a slog. After all the excitement of Christmas, many people experience a post-holiday slump. The darker mornings, colder weather, and return to daily responsibilities can leave us feeling flat, stressed, or even burnt out.
That’s why we wanted to offer a fresh approach. Our Stress Free January Calendar is designed to focus on small, actionable steps that you can easily incorporate into your day, no matter how busy or chaotic life feels. Combined with the gentle support of our supplements, the calendar is your toolkit for managing stress, uplifting your mood, and feeling more in control.
This isn’t just about stress management, it’s about empowering you to prioritise yourself in ways that work for you. Whether it’s taking five minutes for deep breathing, reconnecting with a friend, or winding down with a relaxing evening ritual, these simple practices can help you build healthier habits that last well beyond January.
Whether you’re looking to feel more focused, sleep better, or create a sense of balance amidst life’s demands, our carefully crafted gummies are here to support your progress.
How It Works
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Follow Daily Actions: Each day, the calendar suggests a simple activity designed to help you relax, focus, or recharge. These are easy to fit into your schedule, think five minutes of journaling, a quick walk, or a moment to savour your morning cuppa.
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Support Yourself with Supplements: To give your body and mind a little extra help, each week we’ll introduce two supplements that align with the week’s theme:
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Week 1: De-Stress Relaxing Gummies and Ashwagandha Gummies for calming and recharging.
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Week 2: Mood Support Gummies and Reishi Mushroom Gummies for uplifting mood and finding balance.
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Week 3: Magnesium Gummies and Sleep Mushrooms Vegan Gummies to ease tension and help with sleep.
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Week 4: Chaga Mushroom Gummies and Sleep Support with Saffron Gummies to strengthen resilience and bring calm.
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Join the Conversation: Share your progress with others by posting on social media using the hashtag #StressFreeJanuary. It’s a great way to stay motivated.
Why You’ll Love It
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It’s Simple and Doable: The daily actions are quick, easy, and designed to work for everyone, no matter how hectic your life is.
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It Puts You First: In the rush of daily life, self-care often takes a back seat. This calendar is a gentle nudge to prioritise your own wellbeing.
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It’s Practical and Backed by Science: From mindful breathing to supplements that help your body and mind, everything in the calendar is grounded in practical strategies that work.
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It Builds Community: By joining in, you’ll be part of a supportive group of people working towards the same goalless stress, more balance.
Week 1: Reset & Recharge
Supplements to take:
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De-Stress Relaxing Vitamin Gummies (calming & tension relief).
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Ashwagandha Gummies (focus & stress management).
Your daily actions:
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1st January: Take a deep breath and set one intention for the month. Repeat your intention every morning, make it the first thing you do each day.
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2nd January: Declutter one area in your home. You may have a junk drawer, maybe a cupboard of doom, or even a wardrobe that could do with some love and attention.
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3rd January: Find a beautiful notebook and write down 3 things you're grateful for. Each week keep this up and refer back to it at times of stress.
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4th January: Take a 10-minute walk outside but take a different route from your usual one. As you walk, try to really notice your surroundings, is there a view you can stop and take in? Is there a plant that looks beautiful this time of year? A street that offers something unique?
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5th January: Try a 5-minute guided meditation. You may want to look at a free app like Calm or Headspace or find a meditation podcast that appeals to you.
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6th January: As you wake up do not reach for your phone, instead make the effort to get up, make yourself a cup of herbal tea and grab an extra half an hour in bed with your thoughts and your delicious new found drink. Mention our friends at NutraTea?
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7th January: Digital detox for 1 hour before bed. You don’t have to sit staring at a wall, listen to an audiobook or maybe go old school and find a book to read.
Week 2: Work on Your Mood
Supplements to take:
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Mood Support Gummies (serotonin & happiness).
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Reishi Mushroom Vegan Gummies (calmness & emotional balance).
Your daily actions:
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8th January: It’s back to your notebook today. Spend 5 minutes journaling and make sure to keep your notes positive, they will be the memories you cherish.
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9th January: Call or text a friend that you have not spoken to in some time to catch up. They may not respond instantly but you’ve made the first move - well done!
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10th January: Build a mood boosting or relaxing playlist. Why not both?
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11th January: Grab your notebook again today and write a positive affirmation for the day.
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12th January: Tidy a small corner of your workspace, office or room. Don’t forget to clean your PC or laptop too!
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13th January: Watch or read something that makes you laugh.
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14th January: Set a small goal for the week ahead, it could be to drink more water, eat a little better next week.
Week 3: Physical & Emotional Balance
Supplements to take:
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Magnesium Gummies (muscle relaxation & stress reduction).
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Sleep Mushrooms Vegan Gummies (restful sleep).
Your daily actions:
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15th January: Stretch for 5 minutes to release tension. If you have tried Yoga or are a positive Yogi you’ll know the benefits, maybe practice a position you’ve not yet tried.
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16th January: Plan a nourishing meal for the week.
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17th January: Take 20 minutes out of your day to go for a walk. Try varying the pace and acknowledge how it makes you feel, find a pace that feels good..
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18th January: Take time to stop and stare. Find something that’s pleasing to your eye and consider how it makes you feel.
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19th January: Try a calming evening ritual.
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20th January: Go to bed 30 minutes earlier but don’t be tempted to doom scroll on your phone or watch TV in bed.
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21st January: Reflect on what went well this week.
Week 4: End with Calm & Confidence
Supplements to take:
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Chaga Mushroom Gummies (immunity & resilience).
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Sleep Support with Saffron Gummies (relaxation & sleep quality).
Your daily actions:
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22nd January: Take a quiet 5-minute moment to yourself to reflect on your achievements, pop them into your notebook.
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23rd January: Spend time outdoors, it’s time to walk again, change up your usual route and notice how it makes you feel.
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24th January: Attempt to learn square breathing. Inhale, hold for a count of four, exhale slowly, hold for a count of four, repeat.
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25th January: Create a to-do list for February.
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26th January: Lay on the floor with your hands on your stomach, breathe in and feel your stomach expand, breathe out and assist with your stomach muscles, exaggerate this and repeat as often as feels good.
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27th January: Treat yourself to a calming bath or shower.
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28th January: Share your progress with us and celebrate your wins!