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Nov 16, 2020 · For many people, Monday means a loss of freedom, a messed-up body rhythm and a return to an unhappy work situation. As far as days of the week go, Monday arguably has the fewest fans. Multiple studies suggest that people’s moods are typically at their lowest on Mondays.
- Caroline Bologna
- Overview
- Keep up with your self-care routine over the weekend
- Disconnect over the weekend
- Don’t mess with your sleep cycle
- Get a head start on important tasks (but only if absolutely necessary)
- Avoid overscheduling on Monday
- Write down your worries
- Question your lack of motivation
- Reframe Mondays
- Talk it out with a friend
We’ve all been there: the clammy dread you feel as the weekend winds down and you’re left with a severe case of the “Monday blues” — that down, lethargic sensation at the start of a new work week.
Coming off a relaxing, fun-filled weekend and making the transition to an unpleasant workday on Monday can be very discouraging, says Wyatt Fisher, PsyD.
Part of what makes Mondays so hard is that we often leave all of our normal eating, sleeping, and exercise habits behind on Friday afternoon, says counselor Kathryn Ely.
If you drink more, eat richer foods, and have completely different sleep and wake patterns on Saturday and Sunday, you’ll probably feel a bit out of sorts by Monday morning.
This doesn’t mean you can’t give yourself a bit of a break on the weekends. But try to find a balance that lets you unwind while still keeping up with your major routines.
“Treat yourself some, but don’t go off the rails,” Ely adds.
The Monday blues may be a sign that you need to have stricter boundaries between work and play.
If you’re constantly checking emails when you should be taking the weekend to relax, you’re setting yourself up for burnout.
It sounds obvious, but not feeling well rested can have a huge impact on how you feel Monday morning. Missing out on the recommended 7 to 9 hours of sleep can make you more anxious and depressed.
Ely advises keeping your sleep and wake schedule close to what it is during the week to avoid messing up your internal clock.
While taking the weekend to fully disconnect from work is ideal, it isn’t always realistic.
If you know you have a potentially overwhelming week or a big deadline on the horizon, consider setting aside an hour or two on Sunday for work to take some of the pressure off come Monday.
It’s normal to feel overwhelmed when you’re flooded with meetings after coming back from a relaxing weekend. Whenever possible, try to avoid scheduling meetings or big tasks on Monday.
Avoid worrying about a packed schedule by planning ahead and not piling up pending tasks for the next week.
When your mind is in overdrive thinking about the next day’s worries, jotting everything down can help you feel calmer and more productive.
As you write, ask yourself:
•What are the exact emotions I’m feeling? Anger, sadness, fear?
•What’s stressing me out, exactly? Is it a person or a task?
Sometimes, the Monday blues can be a sign that you’re just not crazy about your job or line of work, says Ely.
“If you don’t like what you do and are going through mundane motions Monday through Friday, of course Monday hangs over your head all weekend like a wet blanket,” she says.
Try identifying the source of your anxiety by reflecting on where the dread is coming from. If it’s an overbearing boss or a demanding colleague, it might be worth scheduling a meeting with them to address those issues.
If it’s the nature of your job that has you down, it might be time to start thinking about making a switch.
If you’re having a hard time starting the week on a good note, consider getting in the habit of spending the first 30 minutes of your Monday writing down your achievements and goals you have for your future. This can help you think in terms of the bigger picture and how your current work might help you achieve your larger goals.
“If we spend our time working toward what is important to us and aligning our goals with our values, then we’ll experience fulfillment in our work,” Ely emphasizes.
Sometimes, there’s no better way to feel more at ease than calling a close friend for support. If you’re feeling especially overwhelmed, reach out to a loved one during your lunch break on Mondays.
Simply talking about your day with someone who understands can help you feel more confident and prepared to tackle large projects.
Dec 10, 2023 · Goodboy Picture Company via Getty Images. A few positive habits on Monday morning can set you up for the whole week. Monday mornings are rough. People tend to spend more than 30 minutes every...
Nov 23, 2022 · The Monday blues are when you feel down at the start of the week. You might feel anxious, depressed, or have a sense of dread about Mondays.
Aug 14, 2022 · Mondays are linked to increases in stress, suicides, and even heart attacks. The stress and health risks observed on Mondays are mostly explained by weekend changes in our sleep...
Apr 12, 2024 · Feeling "blah" on a Monday morning? Explore the meaning, and causes, of the Monday blues. Plus, what to do on a Monday to beat the blues and have a good workweek.
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Aug 15, 2018 · Does your Monday bring a new beginning, or an end to your free weekend? Viki Wilson discovers how to bring calm energy and optimism to the start of the working week
