Does your Monday bring a new beginning, or an end to your free weekend? Check out how one persons journey to bring calm energy and optimism to the start of the working week by remembering the simple things we all know.
Mondays are so unforgiving. I used to think my commute and job were to blame, ‘But since I became a freelance illustrator, enjoying working from home, I find Mondays to be equally dreadful – and so do my freelance friends.’
For most of us, Monday’s mean waking to a familiar sense of gloom as we return to the stresses and demands of work. A survey revealed we are more likely to be ill or take time off at the start of the week, with 35 per cent of all sick days falling on a Monday. Another a study carried out showed that heart attacks peak on that day of the week, even if we do not work.
Why is Monday gloom so widespread, even when we are in fulfilling jobs? ‘Most of us habitually attach negative meanings to the day, ‘We associate Mondays with a loss of freedom. We miss choosing how we will spend our time.’ Monday marks the end of days shared with family and friends or relaxed, free hours. So how can we stop our mood from sinking when Sunday draws to a close?
Finding freedom
One way to counter the sense of lost freedom is to remember that we have chosen the Mondays we face – doing whatever jobs we do. ‘Remind yourself you can always walk away,’ ‘This retrieves your personal power. With that, you’re able to own the day and choose the outcome you want.’
Change your mindset!
A little forward planning can help us start the week more smoothly. ‘We make Mondays so much more miserable by believing we should be more productive,’ But Mondays are not the time for challenging work. There is no point in cold calling, making a sales pitch or having a difficult conversation. ‘Monday mornings are the perfect time to do things that can make the rest of the week more productive, such as cleaning out some files or, better still, clarifying your goals for the week.’ ‘Another good way to begin thinking differently about Mondays is to start doing things differently on that day,’ ‘Making small, incremental changes will have a powerful effect on the way you think and feel. On Sunday, list five small things you could do differently on Monday. For example, give yourself an extra 10 minutes in the morning to read a book. Yes, most of us are rushing around on Mondays, but just imagine how much calmer and motivated you will feel to get out of bed, if you start the day this way. ‘Think up strategies like this for various parts of the day. Have something different for breakfast or, if you can’t eat, drink a glass of warm water cooled from the kettle to get your digestive system going.’
Mini meditations
Clearing your mind with mini meditations can help you to feel calmer. ‘Few of us have time to relax on a Monday, but moments of stillness in the day can be beneficial,’ ‘Try this exercise, The Basic Minute, at work: create a place of solitude (the loo is often the best place!). Sit down. Set a watch or mobile phone alarm for exactly one minute. Put your legs and hands in relaxed but fixed positions. Close your eyes and allow your mind to settle into your breathing. When the alarm goes off, stop. By doing just a little meditation, you will be a bit more at peace with the day.’
Harness the Friday feeling
Adding a few weekend-style treats to your working week can make Mondays feel a little less stressful. ‘Many of us live for the weekend and look forward to having the time to rest, see friends, go shopping or out for a meal,’ But if we make time, there is nothing to stop us having a mid-week date with friends or going to the cinema after work. Why keep all the fun stuff and good times for the weekend?’ ‘Knowing that you will leave slightly early on a Wednesday to recharge will make the week seem less daunting,’ You can do a lot on Friday to make Monday more bearable. ‘At the weekend, we often carry work worries home, ticking over in our subconscious minds,’ ‘On Friday nights, have a little “handover” ritual, as if you were going on holiday. Write a to-do list and get everything in place for Monday.’ ‘List five things you have done really well that week,’ ‘Then list two things that you will do differently next week. That way you will get a sense of achievement and feel that you are learning and progressing.’
Body and soul
When you do reach the weekend, adopt healthy habits to help you feel happier and more energetic as Monday approaches. ‘Don’t forget the mind and body are interconnected,’ ‘The food you eat, the sleep you get, and how active you are alters your body chemistry, which in turn alters your moods and thoughts.’ ‘Resist the temptation to sleep in – you’ll find it harder to wake on Monday morning,’ ‘Eat three meals plus two snacks a day, to keep energy levels constant.’ ‘Avoid the temptation to de-stress by drinking lots of alcohol,’ ‘It will contribute to an energy crash on Monday. Nurture your body, instead. Walk more and eat well. ‘Above all, stop telling yourself that you dread Mondays. The truth is, for most of us, Mondays are not too bad – and with a few little changes to our thinking habits, we can reclaim a day when the whole week lies untouched in front of us, full of potential.’