Dread Monday Mornings? 5 Habits To Make It Easier
Mondays have a bad rep. Most people would
say that Monday mornings are their least favorite part of the week. In
fact, one survey found that a whopping 80% of people feel more anxious
on Sunday nights because they start dreading the following day.
It can indeed be tough to go back to
reality after spending the weekend relaxing and doing what you truly
enjoy. However, there are ways to make Monday mornings more bearable and
even boost your sense of well-being for the day and week to come. Here
are a few Monday morning habits mental health experts would urge you to
adopt.
1. Move your body
Being active for just 30 minutes a day is
enough to get the feel-good chemicals in your brain working, reduce
anxiety, and improve cognitive function.
Research suggests there are particular benefits to working out in the
morning. Getting physical right after you wake up can help shift your
biological clock and make you less sleepy and more alert. Morning
exercise has also been found to help with memory function. Lastly, there
is evidence that people tend to feel more motivated to work out on
Mondays because they see them as a fresh start. As you see, there are
plenty of good reasons to make Monday morning workouts a habit.
2. Make your bed
Making your bed in the morning is a
surprisingly effective way to feel productive and ready to take on the
week. Sanam Hafeez, a neuropsychologist and Columbia University
professor advises treating it as the first task in your ‘to do’ list of
the day.
Accomplishing something so early in the morning will give you a sense of
pride and efficiency and will encourage you to do another task and
another. That sense of accomplishment and momentum is exactly what you
need to start off the week the right way.
3. Make a gratitude list
Mental health professionals often recommend
starting a gratitude practice of some kind. This can help us gain
control over our thoughts and guide them in a positive direction. It may
be especially helpful on Mondays when anxiety levels tend to be higher.
We know Mondays are busy days, but just jotting down three things you’re
grateful for, no matter how small, can make a difference. Research
shows that gratitude can be a great stress reliever. If you feel
journaling isn’t for you, don’t worry, there are many ways to express
gratitude.
4. Avoid checking your email first thing in the morning
As tempting as it is, try to avoid reaching
for your phone and checking your emails first thing in the morning. It
might give you a false sense of productivity, but in reality, checking
your emails, text messages, and social media when you wake up has been
shown to harm mental health and make you feel more stressed than before.
Give your mind some quiet time in the morning, before you let the world
in. It can be helpful to set a designated period of time (like 15
minutes) during which you will not reach for your phone or any other
screens.
5. Plan ahead
Implementing new habits into your routine
isn’t always easy. While this is technically a Sunday night habit,
planning ahead is a powerful tool to make sure you stick to your goals.
If you decided to tackle Monday morning with a workout, for example, set
your exercise clothes out on Sunday night. Or place your gratitude
journal somewhere where you will see it.
The most important thing is to go easy on yourself. Some Monday mornings
are bound to feel chaotic or annoying. Adopt one habit, and check how
you’re feeling after practicing it for a few weeks. The important thing
is you’re making the situation a little better, one step at a time.