Put your hand up if you often despise Mondays and the upcoming workweek. How many of you? That's what I assumed. Mondays may be challenging to get out of bed after a long weekend, especially when it's chilly, dark, and wet. The worse you feel as the day approaches.
The Monday Vibe
The Monday blues are a normal feeling that usually begins on Sundays when you start thinking about the following week—all the tasks that have to be done and how you will get them done. According to studies, Monday morning vibes last all day as anything you focus on increases. The more you concentrate on fear, the larger it becomes, gnawing away at you like torment from a million cuts. According to neuroscientists, this is due to the mind-body link. From the wings of your mind, your body's cells continually eavesdrop on your ideas. When you think negatively, your cells release a molecular mixture that causes fear. Furthermore, research suggests that your emotional state influences your job performance and effectiveness.
10 Ways to Beat the Monday Blues
If you begin the week with apprehension, it might lead to sadness and/or worry about meeting different expectations and deadlines. However, by broadening your viewpoint and considering options, you may avoid the Monday blues and start your week positively. Here are ten mindful strategies called broaden-and-build by scientists that might help you broaden your perspective beyond the limited mental lens that causes dread:
1. Stay away from deep diving.
When you go swimming for the first time, you don't plunge in over your head. You swim in the shallow seas to become accustomed to it and relax. Make Monday your relatively shallow day rather than your deep dive day whenever feasible. Avoid overloading yourself with large tasks or adding extra duties to your Monday itinerary. Complete as many unfinished duties as possible the prior week, so your fear doesn't feel overwhelming as you begin the following week. Worrying about anything on your to-do list might sometimes cause the blues. Completing one step at a time keeps you from being overwhelmed. Concentrate on the most crucial task, block out the rest of your thoughts, and finish the one that requires immediate attention.
2. Designate Mondays as Adventure Days.
The border between enthusiasm and fear is razor-thin (think bungee jumping). Instead of viewing Mondays as days loaded with difficulties to address, consider them as days full of experience. Expectations are planned resentments. When you frame job problems as intriguing experiences ("I wonder if I'll land that account") rather than expectations ("I'll be angry if I don't land that account"), you lessen fear since you're not striving to fix a problem. It liberates you from a preconceived attitude if your expectations aren't realized and allows you to let nature take its course. "I wonder what exciting events will occur this week," you could think.
3. Don't fall into the trap of "Stinkin' Thinking."
Mother Nature created your brain to exaggerate threats while underestimating your capacity to overcome them for you to live. Neuroscientists refer to this as the "negativity bias." Three good ideas are required to counteract one negative one. Positive thoughts have the opposite effect, assisting you in loading your Monday positivity cards. Look for the bright side of a bad situation. Disappointments should not be exaggerated. Look for opportunities in your defeats. Concentrate on solutions rather than issues. And see options amid adversity. Consider one thing to look forward to on Monday, no matter how minor it may appear at first. It may be conversing with a favorite team member, assisting a customer you appreciate, the thrill of presenting a fresh concept to your management, or dining at your favorite restaurant. Plan a delightful treat for yourself at the end of the day.
4. Stop "Masturbation" and Accept Your Options.
Your perspective usually brings on the Monday blues. If you're like most people, your brain is ruled by a persistent faultfinder who leads your thoughts and career. It slams you with harsh terms like must, should, ought, and have to: "I have to get that contract"; "I have to achieve that promotion"; "This project has to be flawless." When you become conscious of the oppressive voice (named "masturbation" by psychologist Albert Ellis), you can use more powerful, less stressful words like "I intend to," "I want to," or "I desire to." Empowering self-talk overcomes dread and improves your attitude. Remember that you are not a victim of your work. Consider the decisions you've made in your career. You selected your job, and you decided to work Monday to Friday. As you list all the other aspects of your chosen job, you feel lighter, freer, and more empowered over the burdensome ideas.
5. Soothe Yourself and Act.
Determine the source of your Monday dread. It might be the dreaded boss, a sour coworker, job overload, or boredom. It might also be a case of rekindling your mojo. Whatever it is, look within and try connecting with the part of yourself that fears going to work. Examine it as a distinct part of you, rather than as you—with the same impartiality; you would observe an imperfection on your hand. Communicate with it as if it were a best friend, and exhibit empathy for it. You detect an inner peace as you detach from the dread. Then, take measures to change the situations causing you to be afraid.
6. Calm Your Mind.
The Monday blues occur when your mind is preoccupied with the future. You're looking to fix a problem at work or are concerned that you won't be able to meet a deadline. Taking time away from the distracting ideas to calm your mind with idle moments, such as a quick five-minute meditation or studying some element of nature, puts your attention into the present moment and allows you to decompress, clear your head, and relax your mind, body, and soul.
7. Maintain a healthy level of fitness.
Consider Monday mornings to be the Championships or the World Cup. Fitness determines your physical and mental stamina at the start of the week. Prepare for Mondays by unplugging on weekends and prioritizing your physical and emotional wellness. Avoid staying up late attempting to meet goals, preparing for a major presentation, or studying that never-ending work list. Prepare yourself by eating well, exercising regularly, and getting enough sleep. Avoid nicotine and drink in moderation. Refresh your batteries and balance your job and personal lives by having fun, relaxing, and spending time with friends and family.
8. Disrupt Routines.
Break free from the shackles of rules, ruts, and habits. Plan your pauses and lunch breaks to do something new with them. Change your surroundings by going outside, even if just for ten or fifteen minutes. Dine somewhere other than your workplaces, such as a park or a nearby restaurant. Consider redesigning your workplace.
H-A-L-T translates as "hungry, angry, lonely, or tired." When your mind begins to dread Monday morning, this alarm message is a helpful reminder to pause, slow down, and put yourself back into balance: eat when hungry, express your anger constructively, call someone if lonely, and rest when exhausted.
10. Perform as if
Operating as if is a strong strategy asserts that you may create external conditions by behaving as if they are already confirmed. You devote yourself to a particular performance as if it were how you felt. When you act as if, the imagined emotion becomes a reality. When you are worried about the forthcoming week, your body reacts by making you feel worse. You could even walk with your head down or slumped. Making physical modifications, such as bringing your shoulders back, standing or sitting up straight, or strolling more expansively, might help you get out of a trance. Even if you don't feel like smiling, it might induce a genuine grin and improve your mood for real. According to scientists, your expressions impact your moods by stimulating certain neurotransmitters, or neurotransmitter systems in the brain. You feel good when you smile, not just because it represents how you feel, but also because the facial expression adds to how you feel.
One Last Thought
Have the Monday of your dreams. However, if you want to have a fantastic start to the week, despite the external conditions at work, simply follow the ten guidelines and act as if it's a fabulous day. And so it will be.