It’s Sunday night. You have spent the whole weekend relaxing, accomplishing personal tasks, and enjoying quality time with loved ones. But now, all that’s left is tomorrow. Monday.
Lots of people dread Mondays as the stressful rush of professional life resumes. But it is possible to infuse the start of the workweek with joy. Conquering Mondays is possible if you alter your routine and overall outlook. Here are 17 strategies to revolutionize the beginning of your week.
1. Sleep Well Sunday Night
Aim for at least seven hours of sleep Sunday night. If you struggle to sleep, try taking a melatonin supplement or using a lavender spray to help you wind down. A hot bath or shower will also help your body and mind unwind. Abstain from screen time an hour or two before bed, instead opting to read, work on a low-stress hobby, or spend time with family.
2. Establish a Morning Routine
Wake up early enough to give yourself time to ease into the morning. Exercise or practice meditation to clear your mind and reset your focus. Consider including a Monday morning mantra to start your day with a positive affirmation.
3. Dress Comfortably
It’s easy to think that dressing professionally means wearing uncomfortable clothes. Consider wearing outfits that make you feel comfortable and confident. Sweaters, for example, are typically both comfortable and professional. Dressing well and wearing clothes that suit your unique style can boost your self-esteem.
4. Plan Monday Morning Beforehand
Whether it’s Sunday evening before going to bed or Friday before you leave the office, take a few minutes to write a list of everything you need and want to accomplish on Monday. Prioritize them based on importance. Planning your Mondays will help you approach the week with a sense of direction.
5. Create a Comforting Workspace
Add things that provide joy to your workspace. This may mean placing small plants or pictures of pets or family members on your desk. Decorate your space with art that energizes and inspires you. Also, ensure your chair is comfortable enough to sit in for most of the day.
6. Take Breaks
While working, make sure to take short breaks to divide the day. Use these moments to stretch and move your body. Stretching will help you feel refreshed and prevent body aches and eye strain.
7. Avoid Multitasking
Multitasking often leads to performing two or more tasks poorly. As humans, we perform better when we focus on one task at a time to increase productivity. Concentrating on one task at a time can also decrease stress.
8. Try the Pomodoro Technique
The Pomodoro technique is a time-management method in which you work for two or more 25-minute stretches with a five-minute break in between. It is designed to help you focus while also giving you time to reset before moving on to the next task. It will also help alleviate multitasking.
9. Listen to Podcasts
If you can work while listening to a podcast, consider saving a favorite weekly episode for Monday to give yourself a boost. There are podcasts about virtually every topic, from politics and true crime to sports and reality TV. Podcasts can keep you in positive spirits as you settle into the workweek.
10. Mind Your Phone
Smartphones may help increase productivity in various jobs, but they can also distract you from what you are working on. Setting your phone to Do Not Disturb can silence it and block visual distractions, such as app notifications.
11. Eat Well
Ensure you eat a nutritious breakfast of healthy fat, fiber, and protein while avoiding table sugar. If you don’t like to eat in the morning, try a nutritious smoothie. Mind your nutrition when lunch comes around as well. Consider meal prepping on Sunday to cook healthy meals for yourself throughout the week. Nutrition fuels your body, especially in the mornings after you’ve gotten enough sleep.
12. Clean out Your Inbox
Is your inbox full after a weekend? First things first—you should clean it out. Get rid of spam, respond to the emails that don’t take much thought, and mark the ones you need to spend more time on. Reducing the number of emails in your inbox on Monday morning can give you an early sense of accomplishment to start the week.
13. Embrace Your Calendar
Whether you prefer the old-school wall calendar or a digital calendar, embrace it. Your calendar is your scheduler and not just for work. Integrate your personal life into your workweek by writing activities in your calendar that please you, such as going to the gym, social dinners, or events you have tickets for.
14. Practice Gratitude
When our problems cloud our minds, it’s easy to miss the parts of our lives we should be grateful for. As part of your Monday routine, take a moment to reflect on what you’re thankful for. Cultivate gratitude, and you can shift your perspective and improve your mood going into the week.
15. Plan an Evening Activity
Give yourself something to look forward to after work on Monday. This can be a night alone watching a movie you are excited about or dinner or happy hour with friends or family. The point is to create something to look forward to, replacing dread.
16. Share With Colleagues
Whatever wisdom you’ve gained from attempting to embrace Mondays with joy, share these with your colleagues. Create a work environment wherein Mondays are no longer a day to dread. Consider bringing in a weekly treat for your colleagues. Negative energy can fade when faced with community. Embrace Mondays with your coworkers rather than undertaking the emotional stress alone.
17. Accept Imperfection
Sometimes, no matter what we do, things will go wrong in our day. Accept these as challenges to overcome, and you can still confront them with positivity for the rest of the day or week. Don’t let bad moments on a Monday set the tone until you clock out on Friday. Move on, learn from your mistakes, and try to enjoy the ride.