Monday blues? How to feel refreshed after the weekend and ready for Monday

That Sunday Feeling

Have you got that Sunday feeling? Perhaps a feeling of dread, anxiety or boredom because Monday has come round fast, the weekend is almost over. It might be that your weekends are so amazing that you can't bear them to end. If that's the case, lucky you. But for most of us Mondays may just instill a bit of dread, because it's back to reality, to stress, to responsibility and hard work.

You may live quite differently at the weekend. Perhaps you shut out thoughts about work as much as possible, get lots of rest, catch up on sleep and have fun. Self care, exercise, days out, socializing and spending time with family, reading, engaging in a hobby and preparations for the coming week are all common weekend activities and they are very beneficial for our mental health and general wellbeing. So how can you get the maximum out of the weekend and feel positive about Mondays? Is the repeated change of routine creating a cyclical effect where Monday morning blues are inevitable?

Monday Mornings

Monday morning arrives and the alarm buzzes. Why does that feel bad? Is there a way it could feel positive? If you had just won the lottery and your alarm was set so you could rush out and spend some of your winnings on that Maserati you always dreamed of, then I think you would bounce out of bed.

Change that Monday Feeling into a Positive One

The fact that the whole week is ahead of you can make Mondays unpleasant. Is there a way to make Mondays better for you? Can it be an easier work day? There are many ways you can break out of the repetitive habits we all have and improve the way you feel. Let's have a look at some of the improvements you could implement.

1. Get into a Consistent Sleeping Pattern

Perhaps you go to bed at a reasonable hour during the week, but weekends you stay up late and wake up late. Your circadian rhythm is shaken up and you may feel tired on Monday morning due to this. The feeling of waking up tired gets you off to a bad start. Try going to bed at the same time every night and wake up at the same time each morning. You could allow some flexibility at the weekend, but getting into a consistent routine will help you. This will make a difference. This will make Monday mornings more comfortable.

2. Get the Right Morning Routine in Place

If you are disorganized and tired you will not have the best start to your day. Realizing at 7am that you are out of coffee and can't find your keys starts the day negatively. If you try establishing a really good morning routine that addresses your needs, you will find it transforms your days. It may improve your feelings about work and put a positive spin on your day. Click here to read my article about great morning routines.

3. Spread a Little Happiness

Fun is fun, so isn't it normal to feel disappointed when a great weekend comes to an end? Maybe. You shake it off don't you, and face the boring week? You can't have the positive without the negative. But there are ways to enjoy your working week more. You could incorporate some fun, enjoyable things into your week. Think about ways to make each day a little better, especially Mondays.

4. Stop Grading Days

Starting anything at the beginning is tough and we naturally feel better as we see the finish line. For as long as you continue to grade weekdays as negative or depressing, this is how they will appear. Wishing the days away to get to the weekend is a negative way of living. Find something positive about each day. Stop resisting, accept what is and go with it. This will reduce stress significantly.

5. Be in the Moment of Now

Essentially, being in the moment of now means not thinking about the past or the future, but being present at this exact moment in time. Practicing this with your mind focused only on the activity at hand is also called mindfulness. It is a very simple practice. You don't need to sit cross-legged or even close your eyes. If you start trying to be present in each moment with a quiet focused mind even if only for 5 minute intervals now and then throughout your day, you should find pleasure, gratitude and calm comes into every moment. This can dramatically improve your life, regardless of whether it's Friday night or Monday morning.

6. Practice an Effective Bedtime Routine

A bedtime routine helps optimize your sleep quality but it also supports morning routines. Getting to bed earlier may sound boring, but the benefits of being well-rested and more organized far outweigh the loss of an extra hour of night time. A healthy bedtime routine includes time to wind down and relax before sleeping. Reduce screen time, avoid caffeine, reduce electrical items in your bedroom and make the room as dark as possible to optimize sleep.

7. Practice Gratitude

You can accidentally end up with a negative mindset sometimes when you take things for granted. Try practicing gratitude every morning and night and noticing the small things that make you happy and content. It is a wonderful habit to start and end your day with. Practicing gratitude in this way is very helpful in developing a positive thinking habit.

8. Don't Over Commit

Try to keep a balance during the week where you meet your responsibilities but don't make a habit of taking on extra burdens. At the weekend make sure you get enough rest and don't overcommit to events and activities. You need some time to organize, rest and recuperate for the week ahead. Have some downtime at the weekend. If you are consistently over-committed and exhausted, please read my burnout article here.

Final Note

On Monday mornings the weekend feels far away. How well you cope with having a full week of work ahead of you depends on you and the type of job you have. If you can find ways to enjoy your working week you can conquer the Monday morning blues. Getting helpful routines in place and having a positive attitude helps. You know it is possible to enjoy the working week by making the right changes in your life and getting routines in place. With organization, balance, the right attitude and mindset Monday mornings might actually be a pleasure.

Click here to check out my self improvement audios: Self-hypnosis, meditation, mindfulness, affirmations and manifesting.