JANUARY and February often feel rather flat, especially when the weather's cold and miserable.

There may be little to look forward to, so it's up to us to become proactive, herald a few changes and inject a little sunshine into our lives.

* Get something in the diary. Finances may be strained after Christmas, but there are still ways to socialise with friends. Arrange a meal and ask everyone to contribute a dish and/or bottle. That way you can enjoy a fun time for relatively little expense. Suggest everyone dresses up to make the evening extra-special.

* Have you heard of a safari supper, where one course is eaten at each person's house and then everyone moves on? Again a fun, inexpensive and unusual way to brighten up the evenings.

* Board games and cards can bring a lot of fun to winter evenings and can become an enjoyable part of your winter activities. Find your competitive side and plan a get-together.

* Don't forget to include opportunities for exercise and fresh air. Weekdays might be difficult to arrange but make the most of the weekends, with outdoor strolls in the park, treasure hunts, nature walks and follow with a pub lunch or a warm soak in the bath. Or arrange a game of rounders or football with friends and neighbours. Rediscover the joys of your slow-cooker and make delicious stews, casseroles and nourishing soups.

* Spend an afternoon going through your old photographs, vinyl and clearing out your clutter. You may even earn yourself a little money doing so. Physical, mental or emotional clutter can bog us down and interrupt our flow. Be decisive and use the time well.

* Review your aspirations for the coming year. Have they already started to flag? Write them at the front of your diary or notebook and keep them regularly in mind.

* Intermittent rewards and treats are a good way to encourage you out of hibernation mode. Monitor your ongoing goals and give yourself credit for each month's achievements. Celebrate each stepping-stone rather than focus solely on the ultimate goal.

* Be gentle with yourself if you slip-up or don't achieve the same as others. Start again and book another driving lesson or training session. Be motivated by others but don't compare yourself and your achievements to theirs. Everyone has very different stories and situations.

Susan Leigh, Altrincham counsellor and hypnotherapist lifestyletherapy.net