Any of you ever get a case of the “Monday Blues?” Or maybe for you they last all week long. Well, it’s the beginning of the week and that “Monday Blues” might be hitting you hard right about now. But what makes Mondays so hard or at the very least not enjoyable? For me, it was because the beginning of a work week came with a flood of negative emotions like anxiety, stress, frustration, and even anger. I was unhappy with the work I was doing and the lack of balance I had for my personal life.

I’m sure you’ve heard about what stress can do to the body. It can cause and contribute to physical conditions as well as affect your emotional well-being. The truth is, happy people tend to live longer. So what can we do to counteract the “Monday Blues” as the work week begins? Well, often the solution comes by doing the opposite of what you are currently doing. I know, ground breaking stuff right? But really . . . What’s the opposite of stress, anxiety, frustration and anger? Fun and relaxation!!!

Often when starting the work week, what made a difference for me was to incorporate some of the following so that starting the week is something to look forward to rather than dread:

1. Self-Care
   Start a self-care routine that you do daily to help you wind down. I like to diffuse essential oils as I relax in the evening. It helps me to relax and just let go of the day. I also like to have some self-care sprinkled into my week as needed. You can make a list of the things you like to do for self-care and choose a couple to schedule into your week. Some ideas I like are giving myself a charcoal face mask, taking a bubble bath, getting a massage, or maybe even a Netflix binge. If you already have a self-care routine, what can you put in place to maintain or up-level it? Depending on the week you may want to add in more self-care activities or less to find the right balance.

2. Quality Sleep
   I know, I know, sleep is a basic human need. So why am I suggesting it here? The fact is, most people don’t get enough sleep and even when they do sleep, often they aren’t getting the quality sleep they need so they can wake up feeling rested. Sometimes it’s as simple as going to bed an hour earlier than the night before until you are at your desired bedtime. However, for some having some wind down time before heading off to dream land is the key. During that wind down time sometimes I do a short bedtime yoga sequence paired with essential oils. Other times I read a book or do some journaling about my day. Perhaps it’s listening to a podcast or some calming music. Whatever that looks like for you, go for it, and experiment to see when you get the best quality of sleep. Is it when you go to bed later, and wake up later? Or maybe it’s when you go to bed early and wake up early.

3. Plan Ahead
   Take some time on Sunday or at least the night before to plan out what’s happening the next day or the week ahead. If you are committing to yourself, add it to your calendar so that it becomes a part of your day or week, rather than something you just try to fit in. When we take charge of our calendar and fill it with a balance of the activities that we must do and the activities we enjoy, we no longer feel deprived, but rather are able to fill our cup.

4. Ease Into The Week
   If you are someone who has a little flexibility in your schedule then this could be the one for you. Schedule your week in a way so that you don’t have all your biggest meetings or presentation or performances, etc. on Monday. Instead see if you can spread them out and give yourself a little breathing room as you start your week building to the harder things. With that said, if you are someone who likes to get the time consuming and harder responsibilities out of the way, by all means go for it, but you may have a more enjoyable time if you try it this way and compare.

5. Create Motivation
   This is a tricky one because what motivates each of us is likely going to look different. So I recommend spending a little time getting quiet and looking inward, perhaps through meditation, to see what things motivate you (i.e. money, promotions, acknowledgement, etc.) and what don’t. Try to build in some of these motivational items to keep you working toward your goals. *HINT: Usually we link motivation to whatever is most pleasurable. (i.e. If I enjoy staying in bed more than getting up, I will more likely hit snooze. However, if I have something to look forward to like a beach day to get up for, then I am more likely to get out of bed so I can enjoy the day.) Make sense?

6. A New Perspective
   So often we start off our week by saying and thinking things like, “I hate Mondays.” “I want to quit my job.” “I can’t stand my boss.” “Why can’t I work from home?” I could go on with many more comments, but you get the idea. Instead, let’s try something different to get you thinking about a new perspective on Mondays and starting the week in general. As you wake up in the morning let your mind flood with everything that you do well at your job, you’ve done well, what’s going well in your life currently, and what good things are still to come. By doing this, you shift the energy from a negative one to one of pride, lightness, and an overall positive energy.

7. Have Fun!
   Don’t forget to have fun! Life is not meant to be all work and no play. In fact, that’s a fast way to digging an early grave. Maybe you can’t do something elaborate each week, but even something simple can make a huge difference. Sometimes all it takes is for me to be present with my kids and hubby for family game night. Sometimes we plan an excursion to a theme park or take a short trip. Maybe it’s just going on a hike, out to dinner or a ladies’ or guys’ night out. Whatever you do, make sure you build some time for fun into your schedule (weekly, monthly, etc.) to avoid burnout.

8. Time Management
   If there’s one thing I’ve noticed over the last few years, it’s that we all are on social media and Netflix way too often. I’m sure at one time or another you’ve said the dreaded phrase, “I don’t have enough time,” or “There’s not enough time,” or some other version of that phrase. So what does that really mean? We all have the power to make choices in our lives and while many of us often feel like we don’t have enough time, sometimes it’s just that . . . a feeling. Often we can find a ton of time by working more efficiently. So by all means go on social media, watch Netflix, and do all the other fun things, but set a timer and when that timer goes off, it’s time to shut that down and move on. The same could be done with checking email. Block these types of activities into your calendar so you don’t deprive yourself of them, but they don’t take over your whole day either. This will allow you to be more present at work and ultimately more productive. When you are more productive you will likely feel better about the work you complete and your competence in your job.

9. Treat yourself
   When we are doing all the things, sometimes it helps to reward ourselves with something special. Maybe you like fresh cut flowers, or perhaps you love getting your nails done. Maybe you just need a little break so you build in some time for a girls’ night. For me there was a spa near my house and I used to get this 45 min massage that didn’t break the bank. It was just a little reward to say great job working hard this week! Now go enjoy some down time.

10. Look for the positive in each day!
    This one is similar to number 6 but slightly different so I added it in here. For this one, it’s not just about work, but about life in general. What are 5 things enjoyed and that are going well in your life in the past week. Choose a time, perhaps in the morning right when you wake up, to take a few moments to think about them. You can even use pictures to help you remember the things that went well! I love doing this because it really sets the tone for the day and helps you start the day with a smile!

If you’ve stuck around til the end of this post, you should have some actionable ways to Beat the “Monday Blues!” I’d love to know which one is your favorite so please leave a comment below. If you’re struggling with doing these things consistently, let’s chat about what would help to hold you accountable! Hop on a free 15 minute clarity call today! You got this!

Cheers to you wellness!