What is it about Mondays that always has us struggling? Somehow, the day just drags on and on, with no end in sight.
The dread sets in on Sunday night and when that alarm clock goes off Monday morning, the very thought of getting up and facing everything that’s piled up over the weekend is enough to have us pounding away at the snooze button. As the day goes on, it only gets worse. It feels like time is going backward just to annoy us.
As it turns out, it’s totally normal to feel this way. “We tend to experience a sense of dread, or an unspecific anxiety, on Monday mornings because we’re transitioning from a period of relaxation on the weekend to mentally preparing to face the work week and all the stress that accompanies it,” says Ricardo Santiago, LMHC, CCAT, MS, MBA, QS, Clinical Director at Diamond Behavioral Health.
“This feeling of dread is worse if we have a job that we don’t enjoy, a long commute, a difficult boss, a heavy workload, tight deadlines, or a stressful work environment,” Santiago adds.
Fortunately, there are steps you can take to make your Mondays better. With these tips, you’ll be at the top of your Monday game in no time.
At a Glance
Mondays are officially the worst. Going from a relaxing weekend to a hectic week is beyond painful.
But, changing a few things in your routine can do wonders. Getting enough rest, dressing up a little, eating a healthy breakfast, squeezing in a workout, doing some meditation, and treating yourself to something fun can help put you in a better mood. Get ready to slay!
How to Cope With a Bad Monday
Woke up to a bad Monday morning? Changing up your routine even a little bit can make your Mondays much less painful. Adding fun elements to it can put you in a better mood and start your week off on a brighter note. You’ve got this! Here are some tips that can help you turn things around.
Start Your Day With Meditation
Meditation is a powerful way to start your day. Research shows that meditation improves brain function and changes the brain in several positive ways.1
A morning meditation session can clear your mind, help you set goals for the week, improve your mood, sharpen your focus, and help you set the tone for the rest of the week, says Santiago.
If you don’t have a lot of time in the morning, even a quick five-minute meditation will do.
Get Dressed Up
On Monday morning, we tend to just grab the closest thing and wear it because we can’t be bothered.
However, getting a little dressed up as though it’s a special occasion can make us feel more positive and confident.2 It can make the day feel a little more exciting and special, changing the negative association we have with Mondays, says Santiago.
So go on, get your game face on! Wear a bright color or an outfit you love to feel a little happier.
Eat a Healthy Breakfast
Try and eat a healthy and nutritious breakfast that includes feel-good foods.3 It could be a stuffed omelet, a yogurt granola bowl, egg muffins, a green smoothie, or whatever else you like.
“Nutrition is an important part of your overall wellness, and a good breakfast helps manage your mood and energy for the day,” says Santiago.
Do Something Fun
Whether it’s treating yourself to lunch, meeting up with a friend after work, getting a massage, or watching your favorite show before bedtime, try and do something you enjoy.
Any fun or special thing you can add to your Mondays decreases the negative impact of the Monday blues.
Get Some Exercise
Getting moving is a great way to lift your spirits. Research shows us that a good bout of exercise can instantly increase your dopamine and serotonin levels, boosting your mood.4
It doesn’t have to be in the morning—try to squeeze in a workout whenever you get the chance during the day. And it’s perfectly fine if that exercise comes in the form of a long walk or a nice yoga session at home. You don’t always need a high intensity workout to reap the mental health benefits of exercise.
How to Plan Ahead for Better Mondays
If Mondays are always a struggle for you, here are some steps you can take in advance to make them smoother.
Sleep Early Sunday Night
Getting to bed early on Sunday and getting a full night’s sleep can help ensure you’re not tired and groggy come Monday morning.
“Sleep is the body’s built-in reset button that restores our energy levels,” says Santiago. He explains that being well-rested can make a major difference to your mood.
This might mean skipping plans on Sunday night or resisting the temptation to watch just one more episode. Your future self will thank you. Otherwise, not getting enough sleep can make it hard for you to focus or be productive the next day.5
Avoid Scheduling Heavy Meetings on Monday Morning
The last thing you want to deal with on Monday morning is the pressure of a stressful meeting. If you can, try to keep your morning light so you can ease into the day.
“We are wise to acknowledge that most of us are not operating at our fullest capacity on Mondays, so it’s best to schedule heavier meetings later in the day or week,” says Santiago.
Prep on Friday
It can be helpful to spend a little time on Friday prepping for Monday. Planning for the challenging tasks that lie ahead can give you a sense of agency and control, says Santiago. Instead of being stressed out at the idea of having to deal with a chaotic mess on Monday morning, you’ll feel more prepared and eager to tackle the day.
It doesn’t have to take very long; even spending 10 to 15 minutes getting organized before you wind up on Friday evening can make a big difference.
Organize a Fun Treat
If they’re open to suggestions, talk to your school or office administrators about organizing a fun treat for everyone on Mondays. Instead of Friday happy hours, when everyone’s in a rush to go home, they could do something on Mondays instead, to start the week on a more positive note.
It doesn’t have to be something elaborate, even a simple gesture like breakfast pastries or cookies after lunch time can perk everyone’s spirits up on a Monday.
Address Your Anxiety
If you get particularly anxious on Mondays, it may be helpful to address your anxiety. Santiago recommends taking some time to sit with the feeling of dread and challenging the negative thoughts that make you feel anxious. “Ask yourself: What evidence do you have that this week will be a bad one?”
If there’s something about your work situation that’s causing undue stress and anxiety, like a bullying boss, toxic work environment, or impossible workload, it may be worth reconsidering your job and evaluating your career options. Never feel like you have to accept a bad situation.
If you’re struggling to cope with the anxiety, it may be helpful to talk to a mental healthcare provider who can work with you to develop coping strategies.