It’s Sunday evening. You’ve had an awesome weekend spending time with family and friends, dining out, going to your favorite bar, visiting a museum or just lazing about at home. And then a sense of dread and unease suddenly hits you like a ton of bricks: it’s Monday tomorrow.
Even if you love your job, it can be difficult to switch off from “weekend mode” and get yourself motivated, energized or even happy for the workweek ahead. Difficult, but not impossible.
So, what can you do?
Here are 20 tips that will help keep the Monday blues at bay and make the start of your workweek more bearable.
1. Get enough sleep
Getting enough sleep is crucial for your physical and mental health. If you stay up late on Sunday nights, it can have a devastating impact on your mood and productivity the following day — not to mention your internal clock’s circadian rhythm. Even if you have a relaxing weekend, avoid staying up late on Sunday night. Instead, go to bed early and aim to get at least seven to nine hours of sleep to make sure you wake up energized and refreshed.
Wake up earlier on weekends than you would on weekdays. This fools your body into thinking you have less time to sleep on the weekend, and you’ll start looking forward to Mondays where you get to sleep in a little longer.
2. Get organized
Make sure you organize everything you need for Monday morning in advance. Most people are usually more forgetful on Monday mornings, so preparing ahead of time can help you mitigate any stressful situations that may arise. That means deciding what to wear, ironing your clothes, packing your bag and planning your breakfast on Sunday evening. The more you get yourself together in advance, the less stressful your Monday will be.
3. Set intentions for the week
Mondays can be draining, but setting intentions for the week can help you prepare mentally. Take some time on Sunday afternoon or evening to think about what you want to achieve for the week. Write down what you want to accomplish, how you’ll do it and what steps you’ll take to get there. Keep your list actionable and achievable to avoid feeling overwhelmed with too much on your plate.
4. Listen to music
Music is a powerful motivator that can help put you in a better state of mind. Before you start your Monday, create a playlist of your favorite songs that energize and uplift you. Listening to music will put you in a better mood and give you an extra boost of confidence and energy.
5. Create a morning ritual
Having a morning ritual that makes you feel good can transform your Monday mornings. If you prefer getting up early or hitting your alarm clock’s “Snooze” button a few times, make sure you create a morning ritual that works for you. You can try yoga, meditation or journaling to calm your mind and prepare your body for the day ahead. The key is to create a morning routine that helps you feel grounded and centered before starting your workday.
6. Plan something fun
Monday mornings can be challenging, but planning something fun to look forward to can make things more bearable. You can plan a coffee date with a coworker or a lunch date with a friend who works nearby. This way, you’ll have something to look forward to during the day, and it can help make the morning go by faster.
7. Prioritize your tasks
Monday mornings can be overwhelming if you have a lot of tasks to do. Prioritizing your tasks will help you tackle the most important ones first, ensuring that you can make progress even if you don’t complete everything. Making a to-do list and prioritizing tasks will help you start the week with less stress, making it easier to conquer the day.
8. Take short breaks
Taking short breaks during the day is essential to avoid burnout. The repetitiveness of work can cause stress and anxiety, making it harder for you to focus. Taking short breaks during your workday will help you refocus, relax and reconnect with yourself. Taking a quick five-minute walk, reading an article you enjoy or chatting with a coworker will help you recharge as you work.
9. Connect with your coworkers
Connecting with your coworkers can help lift your mood on Monday mornings. Take a few minutes to ask how their weekend was or what their plans for the week are. Coworkers can be an excellent source of positive energy, and creating connections within your team can be very helpful when dealing with the Monday blues.
10. Rest and relax
Your Monday blues could be an indication of burnout. If you’ve been working too hard and not getting enough rest, it’s time to slow down. You can’t keep running on an empty tank. Learn to rest and relax, even during workdays, by setting boundaries and taking time to care for yourself. Whether it’s reading a book or watching an episode of your favorite TV show, rest as much as you can.
11. Get moving
Exercising not only energizes you, but it also releases endorphins that can help counteract feelings of stress and depression. Before starting your workday, do some light exercises or take a quick walk to help you release any tension and improve your mood. If you prefer, you can also schedule a workout or yoga session for after work to help you unwind and recharge.
12. Practice gratitude
Start your week with a positive attitude by practicing gratitude. Spend a few minutes after waking up in the morning reflecting on what you’re thankful for in your life. This small practice can help shift your mood and perspective, making it easier to approach your workday with a positive and grateful attitude.
Keep a journal of what you’re grateful for, and revisit it every time you need a little reminding. Practicing gratitude in a mirror also works!
13. Drink plenty of water
Dehydration can negatively impact your mood and energy levels, as well as lead to sleep deprivation, making it important to drink plenty of water throughout the day. Carry a water bottle with you and sip on it regularly to stay hydrated and alert. You may also want to cut back on caffeine and sugary drinks, as they can negatively affect your mood and make it harder for you to sleep.
14. Unplug from technology
Technology can be distracting, and it can contribute to feelings of overwhelm and anxiety. On Monday mornings, consider unplugging from technology for a while to clear your mind and enhance your focus. Avoid checking your emails or scrolling through social media, as this can add to the stress you’re already experiencing.
15. Practice deep breathing
One of the best ways to reduce stress and improve your mood is through deep breathing. Consider practicing deep breathing exercises during your workday to help you stay calm and centered. Inhale deeply and exhale slowly, focusing on your breath as it enters and leaves your body.
16. Celebrate your accomplishments
Take time to celebrate your accomplishments at the end of each workday (not just Mondays). Recognize your hard work, productivity and achievements, no matter how small. Celebrating everything you accomplished is a confidence booster that can help you feel more positive and motivated.
17. Dress for success
The way we dress at work can have a significant impact on how we feel about ourselves. Consider wearing clothes that make you feel confident and comfortable on Mondays. If you have a work uniform, accessorize it with colorful jewelry or fun socks to add some personality.
18. Set realistic goals
It’s easy to feel overwhelmed on Mondays, especially when you have several tasks on your plate. Setting realistic goals can help you prioritize and accomplish tasks systematically, making it easier to manage your workload. Break down the big tasks into smaller, achievable goals that you can tackle one by one.
19. Eat a nutritious breakfast
Starting your day with a nutritious breakfast gives your body the fuel it needs to function at optimum levels. Consider foods that are high in protein and fiber to help you stay full and maintain your focus throughout the day. Avoid sugary, high-carb breakfasts, as they can cause a mid-morning crash.
20. Display inspirational quotes
Inspirational quotes have the power to uplift and inspire us when we’re feeling down. Consider displaying quotes that resonate with you in your work area or home to remind you of positive thinking. These quotes can motivate you to push through tough times and focus on the bigger picture.
The Monday blues are inevitable, but they don’t have to ruin your day. Getting enough sleep, keeping organized, setting intentions, taking short breaks and connecting with coworkers are all simple ways to make the most of the start of your workweek — and fight off the Monday blues.
You owe it to yourself to develop a routine that helps you start the day with more focus, energy and positive vibes. And all of the above tips will help you do just that.
How do you deal with the Monday blues? Let us know in the comments section below.