How to tackle Monday blues
Here are five simple ways to make Mondays feel much less painful. These easy steps help you prepare, start gently, think positively, save energy, and end the day well.
1. Prepare on Sunday Evening (Stop Monday Surprises)
Most Monday stress comes from jumping straight into a busy week without warning. Spend just 20–40 minutes on Sunday evening to make things easier.
- Pick and lay out your Monday clothes (something comfortable you like).
- Prep breakfast or lunch (e.g., cut fruit, make overnight oats, pack a sandwich).
- Write a short to-do list: only 3–5 main tasks for Monday.
- Check your calendar and clear any quick emails if needed.
- Tidy your desk a little so it looks fresh.
Skip big cleaning or hard work—keep it light. Finish with a relaxing shower or music, then go to bed early. When you wake up, everything feels ready, so you start calm instead of panicked. This one habit often cuts Monday dread in half.
2. Create a Calm Monday Morning Routine (No Rush)
Don’t wake up and immediately check your phone or rush out. Give yourself a gentle start.
- Wake up 15–20 minutes earlier for buffer time.
- Drink a big glass of water right away.
- Do 5 deep breaths, then 5–10 minutes of light stretching.
- Avoid your phone for the first 15–20 minutes.
- Do something nice: listen to happy music, read a fun page, or write 3 things you’re thankful for.
- Eat a slightly special breakfast (add fruit to your usual meal).
- If possible, take a quick 10-minute walk outside for fresh air.
This small routine makes you feel cared for instead of stressed. Over time, your brain starts to see Monday mornings as peaceful rather than awful.
3. Change How You Think About Mondays (From “Ugh” to “Fresh Start”)
A lot of the pain is in your head because everyone says “Mondays suck.” Flip that thought.
- When you think “Another Monday,” say instead: “New week, new chances” or “Today I set a good tone.”
- Repeat a short positive line like “I can handle today calmly.”
- Picture your day going smoothly for 1 minute.
- Start with easy tasks to get quick wins and feel good early.
- Plan one small thing to look forward to (favorite snack, chat with a friend, or relaxing show later).
Treating Monday as a “reset” instead of a punishment helps a lot. Small mindset changes make the whole day feel lighter.
4. Do Easy Wins First and Save Your Energy (Don’t Burn Out Early)
Trying to do everything hard right away makes Mondays exhausting. Build momentum slowly.
- Start with 1–3 simple tasks (answer important emails, organize your desk, update your list).
- Save the toughest job for when you have more energy (around mid-morning).
- Protect the first 30–60 minutes: focus without meetings if you can.
- Take short breaks every hour (stretch or breathe deeply).
- Drink water, eat a healthy snack, and get some sunlight.
Stacking small successes early gives you energy instead of draining it. The day feels like building up, not fighting.
5. Finish Monday on a Good Note (Set Up Next Week Better)
How you end Monday affects the next one. Close it positively.
- In the evening, take 5 minutes to think: What went well? (Even small things count.) What did I learn?
- Reward yourself: nice dinner, favourite show, call a friend, or hobby time.
- Plan one tiny treat for next Monday (special coffee or snack).
- Wind down early: no phone 1 hour before bed, read lightly, or stretch.
A good ending stops negativity from building up. Good sleep and reflection make future Mondays easier.
Conclusion
Quick Summary: These five steps work together: prepare ahead, start gently, think positively, save energy, and end well. Start with just 1 or 2 that feel easiest. In a few weeks, Mondays can go from painful to normal—or even okay. Small changes really help. You’ve got this!