7 Ways to Beat the Monday Blues
A new week means new opportunities. Even for those working a Monday through Friday schedule, the return to the workweek doesn’t have to be jarring and disheartening. Here are seven tips for transitioning back to the office on Monday, happy and full of energy.
The Monday Blues are normal
Many people dread the end of the weekend and the return to work. Some even spend Sunday afternoon concerned more about the week ahead than about the present, or have trouble falling asleep Sunday night, cautions a blog on Calm.
In fact, a 2021 YouGov survey found that Monday was, by a significant margin, the least liked day of the week. 58 percent of respondents shared that they liked Monday least. The second least popular day, Tuesday, came in at 12 percent.
Monday blues, Calm explains, can sometimes be related to professional burnout. But, even those who enjoy their jobs can have a difficult time transitioning from the freedom of the weekend to the nine-to-five grind. It’s a very relatable feeling.
Try the Bare Minimum Monday
You can ease into the workweek with the “Bare Minimum Monday” TikTok trend. Bare Minimum Mondays are a method of gently starting the workweek, instead of diving in headfirst.
Marisa Jo Mayes, who popularized the method via social media, tells CNBC that she keeps her first two hours of Monday morning phone-and-work free, and then spends the rest of the day with as light a schedule as possible, pushing off all non-urgent tasks to Tuesday.
Mayes tells CNBC that Bare Minimum Monday isn’t about slacking or avoiding must-do work tasks. “The term bare minimum,” she explains, “has always been used in a negative way when it comes to work, but … the definition actually is: The least amount of something that is allowable.”
A low-stress Monday may actually be both mentally beneficial and also aid productivity, according to a 2021 study that linked working shorter hours with feeling better and accomplishing more.
Start off on the right foot
Calm suggests starting the work week with a morning meditation or movement session. Both exercise and mindfulness are associated with energy and mood boosts. Planning these into a Monday morning is a great way to start the week with the energy tank full and ready to handle anything the day, or week, has to throw at you.
A way to do this is to get your desk and inbox cleared on Friday before starting the weekend. It may add a little more work to Friday’s plate, but it will allow a smoother and less stressful transition to Monday.
Don’t discredit your feelings
If You feel extreme dread or anxiety about returning to work after a weekend, it might be worthwhile to sit down and think about why. Analyze what might be contributing to the dread of the workweek starting? Are there specific tasks that one dislikes? Is there an issue with a coworker?
Identifying the source of the dread is the first step into making an active effort to fix it, whether that means speaking to a coworker or supervisor, switching up the workflow or scheduling, or even re-evaluating career choices.
Plan the fun, not just the work
When putting together the schedule for the week, don’t just plan work deadlines and meetings. Plan for social activities, time spent doing hobbies, or me-time.
Take the time on Sunday or Monday when the blues kick in to schedule getting together with a friend or going to a movie. Put it on the calendar so there is something pleasant and fun to look forward to, even during the long work week.
Make Monday a self-care day
Start the week with an energizing or calming ritual that is saved just for Monday morning. Having something to look forward to about Monday mornings will ease the dread and anxiety of the Monday Blues.
Spend time on Monday doing self-care activities, like relaxing in the tub, curling up with a novel, or pursuing a hobby. Self-care provides a mood boost that can combat and counteract the stress of the workweek.
Check in on your weekend
Meg Lyons suggests in Medium that if the Monday Blues are a recurring thing, the issue could be with how the weekend was spent, rather than how the work week will be. Reflect on the weekend. Was it spent in a relaxing way, or was most of the time used to catch up on chores, socialize with friends, or other similar activities. What about sleep on the weekends? Did you stick to a restful and consistent sleep schedule?
A better weekend can mean a better week. And sometimes a few simple changes to Sunday can make Monday all that much better. Lyons suggests scheduling buffer time at the beginning and end of Monday’s workday. Allow time to warm up when “restarting” after the weekend. At the end of the day, spend time reflecting on plans for the day and week. You’ll return to work feeling more upbeat and energized.
