How to make Monday better

Why do Mondays feel like the worst day of the week, and is there really a way to start our week off with a more positive spin? Here’s what you need to know to turn that Monday feeling into something you can look forward to

CREDIT: This is an edited version of an article that originally appeared on Happiful

As the start of the workweek approaches, many of us encounter the end of a two-day period of leisure and enjoyment. Weekends offer an opportunity to unwind, engage in activities we cherish, and prioritise our own well-being or that of our loved ones. These days allow us to engage in enjoyable pursuits, perhaps even indulging in treats.

Yet, as Sunday evening unfolds, a sense of apprehension about the approaching week can begin to emerge. By the time Monday morning arrives, we often experience fatigue, irritability, and an unwillingness to commence the day’s tasks. This sentiment may be compounded by anxiety over the week ahead or disappointment that the fleeting weekend has passed so swiftly.

So, why does the challenge of Monday mornings persist? And what strategies can be employed to reshape this experience and cultivate more positive Mondays?

Is the phenomenon of Monday anxiety genuine?

Various studies have indicated that our moods typically reach their nadir on Mondays. Although Monday morning anxiety, also known as the “Monday blues,” isn’t a specific diagnosable anxiety type, it’s a prevalent sentiment among many individuals. Over time, this sensation can impact mental well-being, contributing to sustained feelings of stress, anxiety, and depression.

If you find yourself awakening with stress and anxiety about the upcoming week, there are measures you can adopt to uplift your mood, mitigate feelings of discontent, and foster a more positive outlook for the day (and week) ahead.

How can I enhance my Mondays?

Begin with a Boost of Energy

Engaging in regular exercise can substantially elevate both your mood and overall emotional state. Physical activity can diminish negative emotions, promoting a sense of tranquillity and relaxation while releasing endorphins that generate feelings of energy and contentment. Studies have demonstrated that exercising two to three times a week significantly reduces the likelihood of experiencing anger, depression, and stress.

Embrace the Connection Between Food and Mood

Scientists propose that the gut functions as a secondary brain, contributing to over 95% of serotonin production in the body. This underscores the significant influence of diet on both physical and mental well-being. Discover foods that support positive mental health while avoiding those that exacerbate low moods.

Establish a Solid Sleep Routine

Adequate and high-quality sleep is fundamental for setting a positive (and productive) tone for Monday. Inadequate sleep can foster negative moods, perpetuating a cycle of diminished mood quality or even sleep avoidance, which compromises sleep hygiene.

Practice a Steady Pace

Consider Monday as the initiation of a marathon rather than a sprint to hasten through. The course of your Mondays can set the tone for the rest of the week. Avoid expending all your energy upfront. Develop a to-do list or reassess weekly priorities. Integrate enjoyable elements, such as lunch with a colleague or a personal treat, to uplift your spirits.

Safeguard Sunday as Your Sanctuary

Sunday night anxiety can encroach upon the remaining weekend hours, making Monday’s dread feel prematurely overwhelming. Push back against this sentiment. Reserve weekends for relaxation and eschew preparatory activities for Monday. Even if you didn’t compile a to-do list on Friday, refrain from infringing on your weekend for Monday-related tasks.

Foster Consideration for Future You

Completing tasks diligently on a Friday, ensuring a clear stopping point, or leaving reminders for your ongoing work aids future-you’s ease on Monday. By committing a few lines outlining your work progress or upcoming tasks, you set the stage for a smoother morning and decreased stress.

Explore Muscle Relaxation Techniques

If feelings of tension or unease persist, progressive relaxation can offer relief. This technique entails tensing and subsequently releasing various muscle groups, promoting relaxation and reducing anxiety, stress, and overwhelm.

Reserve the Weekends

While it may sound counterintuitive, consider this perspective. Devoting your full energy to work throughout the week might leave you drained by Friday evening. This often results in early nights or uneventful evenings spent watching TV. Give yourself a half-hour in the morning to address emails before engaging in chat requests or calls. Communicate with colleagues about focusing on specific tasks until day’s end.

Prepare for Monday

Equip yourself for an empowered start by creating a to-do list on Friday for the subsequent week. This list can encompass a succinct summary of your previous Friday’s status, next priorities, or items requiring follow-up post-weekend. Clearing out outdated tasks minimises the time spent sifting through irrelevant information, ensuring a streamlined start to the week.

Embrace Breathing Exercises

Directing your focus to your breathing cultivates a deeper connection between mind and body. This practice can engender both physical and psychological positivity.