Feeling the “Monday blues”? You are not alone in this. Millions of people feel the same way you do. The weekend freedom fades, and the thought of tackling a new week can feel overwhelming. But Mondays don’t have to be a drag. With the right mindset and a few simple changes to your routine, you can turn your Mondays into a fresh opportunity instead of something to dread.
So, how do you deal with it? Here are eight ways to effectively deal with the Monday blues so you can start your week off on the right foot!
1. Don’t Think About Them
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The more you think about the Monday blues, the worse they become. The way I deal with the Monday blues is to not think about them. Do they go away? I’m not sure. But it sure makes me feel better.
If you think about an itch, it seems to get itchier. So, I just don’t think about the Monday blues and I do not remind myself of the feeling. I simply ignore them and I feel better immediately. So, get that concept of the Monday blues out of your mind. The less you think about the Monday blues, the easier it will be to get through the day.
2. Get Some Sunlight
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Get outside and soak in some sunlight when you can. Sometimes just getting some fresh air can help.
Much research has shown that sunlight stimulates our feel-good hormones and helps us deal with the blues—Monday blues or otherwise. Even a short walk around the block or a few minutes sitting by a sunny window can make a difference. Pair it with deep breaths and mindfulness to refresh both your body and mind. It’s a small habit that can set a positive tone for the rest of your day.
3. Get Your To-Do List Ready On Sunday
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When I return from a long vacation, I use the day before to tidy up my list of things to do at work. It helps me plan out and prepare for the load of work that awaits me when I get back to work the next day. I use the same system to deal with Mondays.
Get your to-do list ready for the new week. Take a few moments to map out your priorities. Having a properly planned list not only organizes your workload but also reduces the overwhelming feeling that Mondays often bring. You will feel more in control, ready to face the Monday blues.
4. Listen To Music
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Some people like to start their Monday listening to music they love. It might help to improve your mood and provide you with the motivation to take on the day.
Turn on the music while you make yourself a hot cup of coffee or tea in the morning, while you get ready for the day, or while you commute to work. It helps take your mind away from the experience of Monday mornings. You can even create a dedicated “Monday Motivation” playlist with songs that uplift your spirits and energize you. Pairing this ritual with deep breaths or visualizing a positive start to the week can make a noticeable difference in how you feel.
5. Prioritize Your Health On The Weekend
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Let’s face it: sometimes it isn’t the Monday blues that drag us down. It’s what we did on the weekend that does. I like to call it “inertia from the weekend.” If we sleep in on Saturday and Sunday and have a leisurely weekend, our body expects Monday to be the same. Or if we party it up and don’t take care of ourselves, we’ll feel the effects of that on Monday morning. We’ll hit the snooze button and, before we know it, we’ll be rushing again. And we all know what happens when we rush. We skip breakfast, have small mishaps, and, consequently, our week starts off on the wrong note. In other words, an unbalanced weekend—one without activity or relaxation—can make Mondays worse.
We blame it on Mondays, but it is not about Mondays; it is simply not prioritizing our physical or mental health on our days off. So, take care of yourself this weekend, wake up early, and see how that changes your Monday.
6. Eat
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Ever thought about food as a way to tackle your Monday blues? By starting early, you allow yourself to make a good breakfast or grab one on the way to work. If you are not a breakfast person, I strongly urge you to try it to tackle your Monday blues. A stomach with fuel for the day sure helps in dealing with the Monday blues. If that doesn’t work, look forward to a good lunch with good company.
Planning a meal you genuinely enjoy can give you something to anticipate, breaking up the monotony of the day. Bonus tip: pair your meal with a small treat—sometimes a piece of chocolate or your favorite beverage can turn things around.
7. Look Forward To Good Things
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There are many good things at work if you just open your eyes and be mindful. Your pay helps you settle your bills. Your colleagues have become good friends. Your boss, who you may not always agree with, is by and large understanding when you make certain requests. The projects you work on give you a sense of purpose and accomplishment. Even small wins, like a successful meeting or a compliment from a client, can make your day brighter.
Look forward to these good things when you are faced with the Monday blues, and remember that each week is a fresh opportunity to grow and succeed.
8. Realize It Will Be Over Soon
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Every beginning has an end, and the same goes for the Monday blues. They tend to hit hardest in the morning, but remind yourself that they’re temporary. It’s just a passing phase, and like all things, it won’t last. By midday, the feeling often starts to fade. Instead of fixating on it, shift your focus. Empower yourself with a positive thought or mantra that takes charge of your mindset and sets the tone for the rest of your day.
The Monday blues need not own you, and you need not fear them. The more attached you are to the concept, the worse it will affect you. Try some of these tips and see how they will help you tackle your Monday blues!
Remember, Mondays are a fresh start—a chance to reset and approach your week with purpose. With a positive mindset and proactive strategies, you can transform Monday into a day of opportunity and momentum. Don’t let a single day define your week; instead, take charge and make it count!
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