8 ways to beat the Monday blues and have a better workweek
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Feeling "blah" on a Monday morning? Explore the meaning, and causes, of the Monday blues. Plus, what to do on a Monday to beat the blues and have a good workweek.
Ah, Monday mornings… the start of the work week and the reminder that the weekend is truly over. For some people, Monday mornings can be really tough and may even be accompanied by the "Monday blues." But imagine transforming Monday into a day you look forward to, filled with motivation and the feeling of having a clean slate to work with. It might sound far-fetched, but there are tools to help you turn Monday mornings into a time you look forward to each week.
What are the Monday blues?
It was Karen Carpenter who famously sang, “Rainy days and Mondays always get me down.” and for many, the Monday blues are a weekly experience. This frustrating time can be filled with discomfort, sadness, and even anxiety. Many people experience these feelings at the start of the workweek and it can really put a damper on motivation going into the week.
Mondays can be challenging, as they often involve adjusting sleep schedules, switching from leisure activities to work tasks, and mentally preparing for the week's responsibilities. The Monday blues are closely tied to the "Sunday scaries"—the anxiety and dread some people feel on Sunday evening in anticipation of the week ahead.
However, Mondays can also represent a new beginning—a day of the week that brings a chance to set new goals and make positive changes. Instead of looking at Mondays as the end of your weekend, try to see them as a fresh start. Every Monday is an opportunity to begin again, tackle new challenges, and set the tone for a successful and satisfying week.
6 symptoms of the Monday blues
Recognizing the signs of the Monday blues can help you address them proactively. They may include:
Feeling unusually tired or lacking energy
Experiencing anxiety or worry about the upcoming week
Difficulty sleeping on Sunday night, known as "Sunday night insomnia"
Feeling demotivated or unenthusiastic
Having a sense of irritability or moodiness on Mondays
Feeling overwhelmed and a desire to retreat
6 causes for the Monday blues
Understanding why you might feel the Monday blues is an important first step to improving your overall experience of the workweek.
1. Workplace discontent or professional burnout: Feeling unhappy with your job or work environment can intensify at the start of the new week, showing up as the Monday blues. Similarly, if you're experiencing burnout—a state of physical, emotional, and mental exhaustion caused by prolonged stress—Mondays can feel particularly challenging.
2. Transition from weekend to workweek: The shift from the freedom of a relaxing weekend to the structured environment of the workplace can be jarring. During the weekend, you likely have more control over your time and activities, so adjusting back to a set schedule and obligations can be tough, especially if you've stayed up late or altered your routine over the weekend.
3. Lack of motivation: Sometimes, the Monday blues stem from a lack of enthusiasm about the tasks or projects awaiting you. If you're not excited or invested in your job, it's natural to dread the work week.
4. Insufficient rest: Not getting enough hours of sleep or engaging in exhausting activities over the weekend can leave you feeling tired and unprepared for the week ahead.
5. Anticipation of unpleasant tasks or meetings: If you're facing a particularly challenging project, a tight deadline, or a difficult meeting in the coming week, anxiety and stress can start to build up on Sunday, contributing to the Monday blues.
6. Contrast in activity levels: The contrast between a potentially busy, socially engaging weekend and the return to solitary or routine work tasks can contribute to feelings of sadness or anxiety on Monday.
How to beat the Monday blues: 8 tips
Conquering the Monday blues involves adopting strategies that can help you shift your perspective and approach to the beginning of the working week. By finding the right methods, you can start to change your experience of Mondays to create a more positive and productive start to your week, turning the Monday blues into an opportunity for growth and positivity.
1. Start the week with meditation or exercise
Meditation or physical exercise can significantly boost your mood and energy levels. Meditation can help calm your mind, reduce stress, and set a positive intention for the week. Exercise, on the other hand, can release feel-good hormones which can improve your mood and energy levels. Choose a routine that fits your lifestyle and preferences—a brisk walk, a yoga session, or a few minutes of mindfulness practice—and make it part of your Monday morning ritual.
💙 Beginning your morning with a Mindfulness session can help you get into the right state of mind.
2. Reflect on your feelings
Take time to understand why you're feeling the Monday blues. Are there specific aspects of your job or schedule that you dread? By pinpointing the reasons, you can work on addressing them directly, whether that means delegating tasks, discussing concerns with a supervisor, or reevaluating your work goals and satisfaction.
💙 Learn how to Clarify Your Feelings Through Writing during this session from the Overcome Stress and Anxiety series with Dr. Julie.
3. Plan enjoyable activities
Break the monotony of the workweek by scheduling activities you look forward to. This might be something simple like a coffee date with a friend, a movie night, or a hobby you're passionate about. Having something enjoyable planned can help shift your focus from the dread of Monday to the anticipation of fun events.
💙 Hear from Elizabeth Segran, author of The Rocket Years, as she discusses The Power of Hobbies to boost your mood and outlook.
4. Embrace self-care
Prioritize activities that promote your wellbeing, like reading, taking a relaxing bath, or practicing a hobby. Self-care can help counteract work stress and can significantly improve your mood and resilience.
💙 Find inspiration from Lama Rod Owens on how to create a Radical Self-Care practice.
5. Avoid over-scheduling your day
Starting your week with a packed schedule can be overwhelming. Try to keep your Monday agenda light and manageable, allowing yourself to ease into the week without feeling rushed or stressed.
💙 Explore how to Settle Down by Single-Tasking, a mindful technique for reducing overwhelm and boosting focus.
6. Prepare for Monday on Friday
Before you leave work on Friday, organize your workspace, create a to-do list for the next week, and tie up any loose ends. This can help reduce anxiety over the weekend and make your Monday morning feel more structured.
💙 After you’ve prepared everything, don’t forget to have a Shut Down Routine in place so you can fully disconnect over the weekend (if possible!).
7. Create Monday traditions
Establish positive Monday rituals or traditions that give you something to look forward to, like a special breakfast, a favorite podcast, or a morning wellness routine that energizes and motivates you.
💙 Intentional movement, like Mel Mah’s Jumpstart Your Day session, can help you set a positive tone for the day.
8. Adjust your mindset
Try to reframe how you think about Mondays. Instead of seeing them as the end of your weekend, view them as a new beginning—a chance to set new goals and make progress on your projects.
💙 Learn how to Shift Your Self-Talk with help from Jay Shetty.
What to do on a Monday to start the week well: 5 ideas
Starting your Monday with intentional, positive activities can set a productive and uplifting tone for the entire week and boost your mental health.
1. Have lunch with a friend: Socializing can significantly boost your mood and improve your mental health. Plan lunch with a friend or a colleague on Monday to give you something to look forward to. Connecting with others can make your Monday feel less isolating and more fun.
2. Go to a movie or engage in a leisure activity after work: Plan an enjoyable activity for Monday evening. Whether it's seeing a movie, attending a fitness class, or spending time with a friend, having something fun planned can help you power through the day with a positive outlook.
3. Start a new book: Begin your week by diving into a new book to bring a sense of escapism. Choose a book that interests you and dedicate some time on Monday to read, whether during your commute, on your lunch break, or before bed.
4. Take a class or make time for your favorite hobby: Learning something new or making time for a hobby you're passionate about can provide a great sense of accomplishment and joy. Whether it's an online course, a cooking class, or painting, dedicating time to personal growth or interests can make your Monday more fulfilling.
5. Indulge in a great meal: Food can be a great source of comfort and enjoyment. Try a new recipe or visit your favorite restaurant on Monday.
Monday blues FAQ
Are Monday Blues a real thing?
The Monday blues are real, and many people experience them. Also known as “having a case of the Mondays,” the term refers to the sadness, anxiety, or lack of motivation that we might feel at the start of the workweek. It's a common emotional response to the transition from the leisure of the weekend to the structure and demands of the workweek.
How do you respond to Monday Blues?
Responding to Monday blues effectively involves adopting strategies that can uplift your mood and change your perspective on Mondays. You might try to:
Engage in enjoyable activities to start your week positively.
Plan your week on Friday to reduce anxiety.
Practice self-care to boost your mood.
Adjust your mindset to view Mondays as opportunities for a fresh start.
Prepare a manageable schedule for Monday to avoid feeling overwhelmed.
What is the difference between Monday Blues and burnout?
Monday blues refer to the common feeling of unease or unhappiness that many people experience at the start of the workweek. It's usually temporary and can be addressed with specific strategies to make Mondays more enjoyable. Burnout, however, is a severe, long-term reaction to ongoing stress and overwork, characterized by exhaustion, cynicism, and feelings of reduced personal accomplishment. While Monday blues can be a part of burnout, they aren’t the same. Burnout requires more in-depth intervention, potentially including changes in workload, seeking professional help, and implementing long-term stress management strategies.
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