'Monday Blues': What it is and how to fight itJan 23, 2022
A More Mindful Monday
What is mindfulness?
Mindfully experience your weekend. One of the reasons we dread Monday is our difficulty detaching from work and being fully present on the weekend. Give yourself an opportunity to truly rest and recharge. This includes setting clear boundaries by giving yourself permission to disconnect from work (e.g., limit checking work emails or doing any work that is not urgent, ). If you find yourself thinking about work and being drawn to work, bring your attention back to the present. One trick I use with clients is to create a mental parking lot - or a place where you can "park your thoughts" about work to be revisited later (e.g., in a note-taking app). If work-related rumination persists, you might be in need of finding or rediscovering activities that can help you disconnect from work.
Mindfully approach the start of your week. Prepare for the week ahead by beginning your mindset shift on Sunday. This might include setting aside what you will wear Monday morning, meal planning and food prep, taking a few small things off of your to do list (preferably not work-related), and getting to sleep early.
Mindfully set your intention for Monday. Plan to wake up a little earlier on Monday morning so you won't feel rushed. Set aside some time Monday morning to set your intention for the day. Before starting your day, begin with slow, deep breathing from a seated position and ask yourself" 'What do I need to believe and do today to have the greatest impact, show up for myself and others, and manifest the life I want?' Within your answers lie powerful affirmations that can set your intention for the day (e.g., "Today I choose to appreciate my gifts, including the ability to overcome any challenge this day may bring. I walk in my power to be a light to others and to lead with compassion for myself and others."). Be sure to find time throughout the day to pause, breath, and check-in on your intention.
Mindfully reimagine your (Monday) schedule. Give yourself permission to rearrange your schedule to reduce the Monday crunch. Are there meetings or activities scheduled on Mondays that can be moved to later in the week? Can more challenging tasks be spread out more evenly across the week? While there may be some non-negotiable Monday duties, a major overhaul to how you approach your week may go a long way to improving your Monday, including freeing up Mondays for more urgent tasks, creativity, and fun! In addition, reimagining the schedule might include dedicating time on Fridays to wrap up matters that will ultimately free up mental reserves over the weekend and allow you to have a smoother transition from the weekend back to work, as well as scheduling some pleasurable activities throughout the day to give yourself something to look forward to on Mondays (e.g., meeting friends or colleagues for lunch or Happy Hour, date night, workout).
Mindfully engage your social support network. Seek social support and engagement both at work and outside of work. This will shift your focus from what you are not looking forward to doing on Monday to an interaction with someone you are looking forward to seeing. If you do not have a social support network, you can use Monday as an opportunity to build one. This might include seeking a mentor or mentoring someone, building your LinkedIn connections, or joining a social or professional organization. Regardless of how you engage your social network, replace the temptation to complain with a show of gratitude and extension of kindness.
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